2560 Calorie
Low-Fat diet and meal plan
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Example 2560 calorie
low-fat diet plan
Example 2560 Calorie Low-Fat Meal Plan
269.0g Carbs
50.8g Fat
285.9g Protein
Breakfast
771.8 Calories |
133.9g Carbs |
4.3g Fat |
60.8g Protein
2
bowl
Fast Oatmeal
488.6 Calories |
116.6g Carbs |
2.4g Fat |
11.9g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
|
Fast Oatmeal
scaled to 2 bowl
2 oz
Raisins
2 cup
Water
1/2 tsp
Cinnamon
4 tsp brownulated
Brown sugar
1 cup
Oatmeal
Nonfat greek yogurt
480
g
Nonfat greek yogurt
|
Fast Oatmeal
Add the oats, water and raisins together and put in the microwave for 45 seconds. Stir once and then microwave again for 45 seconds.
Set it aside for a couple of minutes to absorb more liquid. Then sprinkle with cinnamon and brown sugar.
|
Lunch
851.0 Calories |
69.0g Carbs |
16.6g Fat |
104.7g Protein
2
shake
Coconut Milk Protein Shake
720.0 Calories |
38.0g Carbs |
15.9g Fat |
101.9g Protein
1
medium (approx 2-3/4" long, 2-1/2 dia.)
(119 g)
Red bell pepper
36.9 Calories |
7.2g Carbs |
0.4g Fat |
1.2g Protein
1
serving
Quick Grapefruit
94.1 Calories |
23.8g Carbs |
0.3g Fat |
1.6g Protein
|
Coconut Milk Protein Shake
scaled to 2 shake
120 grams
Whey protein powder
2 cup
Pure Coconut Milk
4 tbsp
Cocoa
Red bell pepper
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
Quick Grapefruit
scaled to 1 serving
1 medium
Grapefruit
1 tsp brownulated
Brown sugar
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
|
Dinner
1013.5 Calories |
66.1g Carbs |
29.9g Fat |
120.4g Protein
1
serving
Cheesy Chicken and Spinach
508.2 Calories |
7.7g Carbs |
24.7g Fat |
62.2g Protein
2
serving
Cottage Cheese with Banana
505.2 Calories |
58.4g Carbs |
5.2g Fat |
58.2g Protein
|
Cheesy Chicken and Spinach
scaled to 1 serving
1 tbsp
Olive oil
2 half breast
Chicken breast
1 cup
Spinach
1 cup cherry tomatoes
Cherry tomatoes
1 oz
Mozzarella cheese
Cottage Cheese with Banana
scaled to 2 serving
2 small
Banana
2 cup,
Cottage cheese
|
Cheesy Chicken and Spinach
Heat olive oil in a skillet over medium-high heat. Add chicken, cooking about 5-7 minutes. Flip chicken and continue to cook another 5-7 minutes until internal temperatures reaches 165F / 74C.
While the chicken is cooking, cut up tomatoes and spinach in to bite sized pieces.
Sauté vegetables in pan, season with garlic and salt as desired.
Shred or grate preferred cheese, like mozzarella, and add to pan.
When chicken is done cooking remove it from heat. You can either smother the chicken or stuff it with the vegetables mix.
Cottage Cheese with Banana
Slice banana and combine with cottage cheese. Serve.
|