2610 Calorie
Low-Fat diet and meal plan
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Example 2610 calorie
low-fat diet plan
Example 2610 Calorie Low-Fat Meal Plan
283.3g Carbs
59.6g Fat
181.7g Protein
Breakfast
744.0 Calories |
116.2g Carbs |
17.8g Fat |
33.1g Protein
4
crepes
Strawberry Crepes
416.7 Calories |
67.4g Carbs |
7.9g Fat |
19.2g Protein
2
fruit (2-5/8" dia)
(262 g)
Oranges
123.1 Calories |
30.8g Carbs |
0.3g Fat |
2.5g Protein
1
serving
Brie cheese on bread
204.1 Calories |
18.0g Carbs |
9.6g Fat |
11.4g Protein
|
Strawberry Crepes
scaled to 4 crepes
2 2/3 tbsp
Wheat flour
2/3 extra large
Egg
1/3 cup
Wheat flour
1/2 cup
Reduced fat milk
1/3 tsp
Vanilla extract
1/4 cup
Vanilla yogurt
1/2 cup, sliced
Strawberries
Oranges
2
fruit (2-5/8" dia)
Oranges
Brie cheese on bread
scaled to 1 serving
1 slice large
Multi-grain bread
1 oz
Brie cheese
|
Strawberry Crepes
In a large bowl, whisk together eggs and flour (combine both type of flour). Gradually add in milk and vanilla, stirring to combine.
Lightly coat a 6-7 inch nonstick pan with cooking spray and place over medium heat.
Pour 3T of batter per crepe onto the frying pan. Tilt the pan until the bottom is coated evenly.
Cook for 30 seconds until the bottom is lightly browned. Flip and cook for another 30 seconds.
Fill each crepe with 1 T yogurt and 2 T strawberries. Roll and serve.
Brie cheese on bread
Spread cheese on bread, eat.
|
Lunch
637.2 Calories |
105.5g Carbs |
3.3g Fat |
52.5g Protein
1
smoothie
Tropical protein smoothie
424.8 Calories |
76.9g Carbs |
2.2g Fat |
28.4g Protein
1
serving
Yogurt & Pineapple
212.4 Calories |
28.6g Carbs |
1.1g Fat |
24.2g Protein
|
Tropical protein smoothie
scaled to 1 smoothie
1 1/2 cup
Orange juice
1 medium
Banana
1 scoop
Whey protein powder
1/2 cup, halves
Strawberries
6 cube
Ice cubes
Yogurt & Pineapple
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, crushed, sliced, or chunks
Pineapple
|
Tropical protein smoothie
Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds.
Yogurt & Pineapple
Mix pineapple chunks with yogurt and enjoy!
|
Dinner
953.3 Calories |
61.6g Carbs |
38.4g Fat |
96.2g Protein
2
serving
Tuna Patties
670.4 Calories |
42.7g Carbs |
16.6g Fat |
85.9g Protein
2
serving
Asparagus with Horseradish Butter
282.9 Calories |
18.9g Carbs |
21.8g Fat |
10.3g Protein
|
Tuna Patties
scaled to 2 serving
1/2 tsp
Garlic powder
2 dash
Salt
2 tbsp chopped
Onions
2 can
Tuna
1/2 cup
Bread crumbs
2 extra large
Egg
Asparagus with Horseradish Butter
scaled to 2 serving
3/4 tbsp
Horseradish
1/2 tbsp
Olive oil
1 lb
Asparagus
1 1/4 tbsp
Butter
|
Tuna Patties
Spray skillet with cooking spray and heat on medium.
Mix all ingredients together well.
Spoon mixture onto heated skillet. Divide the mixture to make six patties or a size that makes it easy to flip them over with a spatula without breaking.
Cook patties until both sides are a light brown, firm and there is no egg flowing out of patty.
Asparagus with Horseradish Butter
PREPARATION: Trim asparagus and halve lengthwise. Soften butter.
Preheat oven to 450F with rack in middle.
Toss asparagus with oil and
1/4 teaspoon each of salt and pepper in a 4-sided sheet pan. Roast until just tender, about 10 minutes.
Mash together butter, horseradish, and 1/8 teaspoon salt. Toss asparagus with horseradish butter.
|