2850 Calorie Low-Fat diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Keto 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 2850 calorie low-fat diet plan

Example 2850 Calorie Low-Fat Meal Plan

286.5g Carbs 102.5g Fat 179.9g Protein

Meal Summary	Ingredients	Directions
Breakfast 944.9 Calories \| 87.6g Carbs \| 32.7g Fat \| 76.0g Protein 2 bowl Protein Southwest Scramble 670.5 Calories \| 50.0g Carbs \| 31.8g Fat \| 47.9g Protein 2 cup (8 fl oz) (490 g) Nonfat yogurt 274.4 Calories \| 37.6g Carbs \| 0.9g Fat \| 28.1g Protein	Protein Southwest Scramble scaled to 2 bowl 8 large Egg white 1 link Sausage 4 tsp Olive oil 2 medium Onions 1 cup, chopped Red bell pepper 2 cup Spinach 2 medium whole Tomatoes 2 dash Salt 2 dash Pepper Nonfat yogurt 490 g Nonfat yogurt	Protein Southwest Scramble PREP: Dice the tomato, chop the red pepper, onion, and turkey sausage. In a large pan, drizzle onions and peppers with olive oil and saute. When the onions are clear and peppers are tender, season with salt and pepper. Add chopped turkey sausage, and saute until sausage is golden brown. Lower heat, add egg whites, and scramble. When eggs are almost done, add in tomato and spinach, mix around, and then serve. If your diet allows it, enjoy with a piece of whole grain toast for a complete and nutritious meal! (source: bodybuilding.com)
Lunch 911.8 Calories \| 119.6g Carbs \| 30.9g Fat \| 49.0g Protein 1 smoothie Tropical protein smoothie 424.9 Calories \| 76.9g Carbs \| 2.2g Fat \| 28.4g Protein 1 serving Peanut Butter & Celery 209.0 Calories \| 10.7g Carbs \| 16.2g Fat \| 8.6g Protein 2 serving Red Bell Pepper and Hummus 278.0 Calories \| 31.9g Carbs \| 12.5g Fat \| 12.1g 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 Peanut Butter & Celery scaled to 1 serving 2 tbsp Peanut butter 2 stalks, large Celery Red Bell Pepper and Hummus scaled to 2 serving 1/2 cup Hummus 2 medium Red bell pepper	Tropical protein smoothie Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds. Peanut Butter & Celery Spread peanut butter on celery and enjoy! Red Bell Pepper and Hummus Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
Dinner 903.1 Calories \| 79.3g Carbs \| 38.9g Fat \| 54.9g Protein 1 serving Pork Chops with Stewed Tomatoes, Capers and Rosemary 439.7 Calories \| 5.1g Carbs \| 24.2g Fat \| 48.2g Protein 1 serving Jeera (Cumin) Rice 463.4 Calories \| 74.2g Carbs \| 14.7g Fat \| 6.7g Protein	Pork Chops with Stewed Tomatoes, Capers and Rosemary scaled to 1 serving 5/8 tsp Rosemary 1/2 tbsp Olive oil 1/2 cloves, minced Garlic 6 oz Pork center rib (chops) 1/2 tbsp Pickle relish 1/4 can Tomatoes 1/2 tbsp, drained Capers Jeera (Cumin) Rice scaled to 1 serving 1/4 tsp, whole Cumin 1 tbsp Vegetable oil 1/2 dash Salt 1/2 cup White rice 7/8 cup Water	Pork Chops with Stewed Tomatoes, Capers and Rosemary Coarsely chop tomatoes in can with kitchen shears. Pat pork dry, then sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Heat 1 tablespoon oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then brown chops, turning once, about 5 minutes total. Transfer to a plate and cover with foil. Add remaining tablespoon oil to skillet and saut garlic over medium-high heat 30 seconds. Add tomatoes and remaining ingredients and simmer, stirring once or twice, 3 minutes. Add pork with any juices from plate, turning to coat, and simmer, uncovered, until just cooked through, 2 to 3 minutes. Season with salt and pepper. Jeera (Cumin) Rice Heat the oil in a medium size saucepan over a medium-high heat. Drop in the cumin seeds, and cook until they splutter. Do not allow the cumin seeds to burn or become really dark brown in color. Add the rice and fry it in the oil for about 1 minute. Add the water and salt and bring to a boil. Once the water is boiling, reduce the heat to low and cover the saucepan. Cook the rice for approximately 15 minutes. If you feel the rice is getting burnt near the base of the pan as it cooks, one trick is to place the saucepan on another flat pan or griddle which is directly on the flame. Toss with a fork.

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