3010 Calorie
Low-Fat diet and meal plan
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Example 3010 calorie
low-fat diet plan
Sunday's Diet Plan
2940.5 Calories
322.5g Carbs
106.8g Fat
194.5g Protein
|
Breakfast
926.4 Calories |
93.7g Carbs |
49.8g Fat |
32.7g Protein
2
serving
Simple Spinach Scramble
503.9 Calories |
13.6g Carbs |
37.5g Fat |
28.2g Protein
2
medium (3" dia)
(364 g)
Apples
189.3 Calories |
50.3g Carbs |
0.6g Fat |
0.9g Protein
1
serving
Morning Roasted Potatoes
233.2 Calories |
29.8g Carbs |
11.7g Fat |
3.6g Protein
|
Simple Spinach Scramble
scaled to 2 serving
Apples
2
medium (3" dia)
Apples
Morning Roasted Potatoes
scaled to 1 serving
|
Simple Spinach Scramble
Clean the spinach off and throw it into a pan while still wet. Cook on medium heat and season with salt and pepper.
Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.
Add the eggs and scramble until cooked. Top with salt and pepper.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
Morning Roasted Potatoes
Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes.
In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan.
Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
|
|
Lunch
1032.3 Calories |
142.0g Carbs |
16.5g Fat |
87.9g Protein
1
smoothie
Tropical protein smoothie
545.0 Calories |
79.9g Carbs |
3.2g Fat |
52.2g Protein
2
serving
Celery & Hummus
245.1 Calories |
25.2g Carbs |
12.2g Fat |
11.5g Protein
1
serving
Yogurt & Raisins
242.1 Calories |
36.9g Carbs |
1.1g Fat |
24.2g Protein
|
Tropical protein smoothie
scaled to 1 smoothie
Celery & Hummus
scaled to 2 serving
Yogurt & Raisins
scaled to 1 serving
|
Tropical protein smoothie
Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds.
Celery & Hummus
Eat celery with hummus.
Yogurt & Raisins
Mix raisins into yogurt and enjoy!
|
|
Dinner
981.8 Calories |
86.9g Carbs |
40.5g Fat |
73.9g Protein
1
serving
Tomato Basil Pasta
277.4 Calories |
46.8g Carbs |
7.8g Fat |
9.6g Protein
1
serving
Easy Fried Spinach
178.1 Calories |
4.8g Carbs |
17.4g Fat |
3.1g Protein
2
serving
PBJ Cottage Cheese
526.4 Calories |
35.3g Carbs |
15.4g Fat |
61.3g Protein
|
Tomato Basil Pasta
scaled to 1 serving
Easy Fried Spinach
scaled to 1 serving
PBJ Cottage Cheese
scaled to 2 serving
|
Tomato Basil Pasta
Start water boiling
In second pot add tomato (diced/chopped), basil leaves, spinach (chopped), salt, pepper, and olive oil and put on medium heat for 10 minutes. Stir occasionally.
Boil pasta (I prefer rotini) for ~8 minutes (follow directions on box). Then drain.
Mix cooked pasta with sauce mixture.
Easy Fried Spinach
Melt the butter with the canola oil in a large skillet over medium heat until it stops bubbling. This allows the water from the butter to evaporate. Add the garlic; cook and stir for about 2 minutes, until it is just beginning to brown. Put in the spinach leaves and cook for about 5 minutes while stirring, until the leaves are dark and are about 1/4 of their original size.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
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