2830 Calorie
Low-Fat diet and meal plan
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Example 2830 calorie
low-fat diet plan
Example 2830 Calorie Low-Fat Meal Plan
246.3g Carbs
108.5g Fat
215.6g Protein
Breakfast
899.3 Calories |
82.9g Carbs |
20.0g Fat |
95.8g Protein
2
shake
Vanilla Protein Milkshake
757.7 Calories |
74.3g Carbs |
19.0g Fat |
71.3g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Vanilla Protein Milkshake
scaled to 2 shake
1 cup
Vanilla ice cream
60 grams
Whey protein powder
2 cup
Reduced fat milk
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Vanilla Protein Milkshake
Mix in blender.
|
Lunch
963.9 Calories |
95.9g Carbs |
37.2g Fat |
63.1g Protein
2
rollup
Chicken Caesar Wraps
740.9 Calories |
62.5g Carbs |
27.7g Fat |
57.9g Protein
1
serving
Rice Cakes with Banana & Almond Butter
223.0 Calories |
33.4g Carbs |
9.5g Fat |
5.2g Protein
|
Chicken Caesar Wraps
scaled to 2 rollup
1 cup, chopped or diced
Chicken, meat only
1 1/2 cup shredded
Lettuce
2 strip cooked
Bacon
2 1/2 tbsp
Parmesan cheese
1/4 cup
Caesar salad dressing
2 tortilla
Tortillas
Rice Cakes with Banana & Almond Butter
scaled to 1 serving
1 small
Banana
1 tbsp
Almond butter
1 cakes
Rice cakes
|
Chicken Caesar Wraps
Place roasted chicken, shredded lettuce, chopped bacon, and parmesan cheese into a large bowl. Add dressing and toss together.
Spoon filling onto tortillas, roll up, and enjoy!
Rice Cakes with Banana & Almond Butter
Peel banana and cut into rounds. Spread rice cake with almond butter and top with banana slices. Enjoy!
|
Dinner
950.6 Calories |
67.5g Carbs |
51.3g Fat |
56.8g Protein
2
serving
Mexican Casserole
807.4 Calories |
66.7g Carbs |
41.8g Fat |
44.2g Protein
2
serving
Microwave Poached Eggs
143.3 Calories |
0.7g Carbs |
9.5g Fat |
12.6g Protein
|
Mexican Casserole
scaled to 2 serving
1/2 medium
Onions
1 cup, shredded
Cheddar cheese
1/2 cup
Salsa
1/2 can
Refried beans
2 tortilla
Tortillas
Microwave Poached Eggs
scaled to 2 serving
2 large
Egg
1/4 tsp
Vinegar
2/3 cup
Water
|
Mexican Casserole
Note: This recipe makes a 4 layer casserole, with each serving being a quarter of the casserole. If you're making fewer servings, just make fewer layers. For example if you are making 1 serving, just make one layer on 1 tortilla.
"Dice onion
Preheat oven to 375 degrees F (190 degrees C). Spray a 9-inch pie pan with non-stick cooking spray.
In a saucepan, cook refried beans and onions (to soften them) on medium-high heat for about 5 minutes.
Place one tortilla in the bottom of the greased pan. Spread about 1/3 cup of the bean mixture over it. Layer a few tablespoons of salsa over this. Then, place another tortilla over the salsa, and add more of the bean mixture. Follow the beans with a big handful of cheese, spreading evenly. repeat layers, spreading the ingredients evenly over the tortillas. On the top layer, make sure to use lots of salsa and cheese!
Bake until the cheese is melted, approximately 15 to 20 minutes.
Microwave Poached Eggs
Add the water and white vinegar to a 6 ounce custard cup.
Break egg into cup, pierce egg yolk with toothpick, and cover dish loosely with plastic wrap.
Place in microwave and cook for 1 minute or until desired doneness.
You may need to experiment with cooking times based on the wattage of your microwave and taste preference.
Immediately remove egg from hot water with a slotted spoon as it will continue to cook.
Serve with salt and pepper to taste.
|