3000 Calorie
Low-Fat diet and meal plan
Put your diet on autopilot
Eat This Much requires javascript to generate your diets. Please enable javascript and
reload the page, or use a browser that supports javascript.
Example 3000 calorie
low-fat diet plan
Example 3000 Calorie Low-Fat Meal Plan
303.1g Carbs
101.3g Fat
235.6g Protein
Breakfast
964.6 Calories |
89.9g Carbs |
47.9g Fat |
45.3g Protein
2
sandwich
Egg Salad Sandwich
731.6 Calories |
56.4g Carbs |
37.5g Fat |
40.1g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
2
strips
Bacon
100.1 Calories |
0.3g Carbs |
9.5g Fat |
3.0g Protein
|
Egg Salad Sandwich
scaled to 2 sandwich
4 large
Egg
4 tbsp
Light mayonnaise
4 tsp
Dijon mustard
2 dash
Salt
2 dash
Pepper
4 slice
Whole-wheat bread
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
Bacon
scaled to 2 strips
2 strip
Bacon
|
Egg Salad Sandwich
Hard boil eggs: Place the eggs in a single layer at the bottom of a saucepan. Cover with at least an inch or two of cold water. Heat the pot on high heat and bring the water to a full rolling boil. Turn off the heat, keep the pan on the hot burner, cover, and let sit for 15 minutes. Strain the water from the pan and run cold water over the eggs to cool them quickly and stop them from cooking further.
Peel and chop hard boiled eggs once they've cooled a bit. Add mayo, mustard, salt, and pepper.
Mix well and spread on bread or toast to make a sandwich.
Fruit Salad
Bacon
Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
|
Lunch
1098.1 Calories |
109.1g Carbs |
29.8g Fat |
103.6g Protein
1
shake
Coconut Milk Protein Shake
360.0 Calories |
19.0g Carbs |
8.0g Fat |
51.0g Protein
2
serving
Yogurt & Banana
477.5 Calories |
70.2g Carbs |
2.6g Fat |
48.7g Protein
1
serving
Mustard Popcorn
260.6 Calories |
19.8g Carbs |
19.3g Fat |
3.9g Protein
|
Coconut Milk Protein Shake
scaled to 1 shake
60 grams
Whey protein powder
1 cup
Pure Coconut Milk
2 tbsp
Cocoa
Yogurt & Banana
scaled to 2 serving
16 oz
Nonfat greek yogurt
2 medium
Banana
Mustard Popcorn
scaled to 1 serving
1 tbsp
Dijon mustard
3 cup
Popcorn
1 1/2 tbsp
Butter
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Yogurt & Banana
Slice banana and mix with yogurt. Enjoy!
Mustard Popcorn
Air-pop popcorn. Carefully melt butter in microwave for a few seconds, then whisk into mustard. Pour over popcorn and toss well. Enjoy!
|
Dinner
966.0 Calories |
104.2g Carbs |
23.5g Fat |
86.8g Protein
1
serving
Turkey Sandwiches with Cranberry Sauce and Blue Cheese Butter
523.6 Calories |
63.3g Carbs |
18.2g Fat |
28.0g Protein
2
serving
Cottage Cheese & Peaches
442.5 Calories |
40.9g Carbs |
5.3g Fat |
58.7g Protein
|
Turkey Sandwiches with Cranberry Sauce and Blue Cheese Butter
scaled to 1 serving
1 oz
Blue cheese
1/3 cup
Cranberry sauce
3 slice rectangle
Sliced turkey
2 slice
Whole-wheat bread
1/2 tbsp
Butter
1 cup
Arugula
Cottage Cheese & Peaches
scaled to 2 serving
2 cup,
Cottage cheese
2 medium
Peaches
|
Turkey Sandwiches with Cranberry Sauce and Blue Cheese Butter
Set out butter and blue cheese and allow to soften to room temperature.
Mash blue cheese with butter and 1/2 teaspoon pepper. Spread on bread and make sandwiches with turkey, cranberry sauce, and arugula
Cottage Cheese & Peaches
Cut peach in half and remove pit.
Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
|