3010 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 3010 calorie low-fat diet plan

Sunday's Diet Plan

2940.5 Calories 322.5g Carbs 106.8g Fat 194.5g Protein

Meal Summary	Ingredients	Directions
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.