2790 Calorie Low-Fat diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Atkins / ketogenic diet plan, Vegetarian diet plan, Vegan diet plan, Gluten free diet plan Low carb free diet plan Low fat free diet plan High protein free diet plan

Example 2790 calorie low-fat diet plan

Sunday's Diet Plan

2617.6 Calories 223.7g Carbs 94.2g Fat 217.2g Protein

Meal Summary	Ingredients	Directions
Breakfast 934.5 Calories \| 63.4g Carbs \| 40.7g Fat \| 76.2g Protein 2 omelet Basic egg white omelet 455.9 Calories \| 7.7g Carbs \| 30.3g Fat \| 36.8g Protein 2 cup (8 fl oz) (490 g) Nonfat yogurt 274.4 Calories \| 37.6g Carbs \| 0.9g Fat \| 28.1g Protein 1 serving Brie cheese on bread 204.1 Calories \| 18.0g Carbs \| 9.6g Fat \| 11.4g Protein	Basic egg white omelet scaled to 2 omelet Nonfat yogurt 490 g Nonfat yogurt Brie cheese on bread scaled to 1 serving	Basic egg white omelet Whisk the egg whites, cheese, milk, salt, and pepper in a medium bowl until thoroughly combined. Set a serving plate aside. Melt the butter in an 8-inch nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a rubber spatula, moving the eggs around the pan until they form small curds, about 2 to 3 minutes. Gently shake the pan and use the spatula to spread the egg mixture evenly across the pan. Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan. Tilt the pan over the serving plate and roll the omelet onto the plate, seam side down. Serve. Brie cheese on bread Spread cheese on bread, eat.
Lunch 908.1 Calories \| 85.6g Carbs \| 16.5g Fat \| 105.1g Protein 2 shake Coconut Milk Protein Shake 720.0 Calories \| 38.0g Carbs \| 15.9g Fat \| 101.9g Protein 2 serving Quick Grapefruit 188.1 Calories \| 47.6g Carbs \| 0.5g Fat \| 3.2g Protein	Coconut Milk Protein Shake scaled to 2 shake Quick Grapefruit scaled to 2 serving	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 775.0 Calories \| 74.7g Carbs \| 37.0g Fat \| 35.9g Protein 2 Sausage Sausage on a Bed of Quinoa 710.8 Calories \| 68.2g Carbs \| 33.2g Fat \| 34.9g Protein 1 serving Plain Popcorn 64.2 Calories \| 6.5g Carbs \| 3.9g Fat \| 1.0g Protein	Sausage on a Bed of Quinoa scaled to 2 Sausage Plain Popcorn scaled to 1 serving	Sausage on a Bed of Quinoa Boil 1 cup quinoa in 2 cups of water until all is absorbed (keep 1:2 ratio of quinoa to water). Add butter and fluff. Coat pan with cooking spray (or your preferred cooking oil) and cook sausage until cooked through (or just warm and toasty, assuming you're using precooked sausage). Serve quinoa and sausage together. Plain Popcorn Heat oil with 3 popcorn kernels in a 3-quart heavy saucepan over moderate heat, covered, until 1 or 2 kernels pop. Quickly add remaining popcorn, then cook, covered, shaking pan frequently, until kernels stop popping, about 3 minutes.