3010 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 3010 calorie low-fat diet plan

Example 3010 Calorie Low-Fat Meal Plan

319.5g Carbs 105.8g Fat 170.7g 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 4 tsp Olive oil 2 cup Spinach 1/2 cup, chopped Onions 4 ring Red bell pepper 4 large Egg 2 dash Salt 2 dash Pepper Apples 2 medium (3" dia) Apples Morning Roasted Potatoes scaled to 1 serving 1 Potato small Potato 1 tbsp Butter 1/2 tsp Rosemary 1/4 dash Salt 1/4 dash Pepper	Simple Spinach Scramble Heat olive oil in a pan over medium heat. Clean the spinach off and throw it into the 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 912.2 Calories \| 139.0g Carbs \| 15.5g Fat \| 64.1g Protein 1 smoothie Tropical protein smoothie 424.9 Calories \| 76.9g Carbs \| 2.2g Fat \| 28.4g 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 1 1/2 cup Orange juice 1 medium Banana 1 scoop Whey protein powder 1/2 cup, halves Strawberries Celery & Hummus scaled to 2 serving 4 stalks, large Celery 1/2 cup Hummus Yogurt & Raisins scaled to 1 serving 8 oz Nonfat greek yogurt 1/4 cup Raisins	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 2 oz Whole wheat pasta 1/2 cup, chopped or sliced Tomatoes 1/2 cup Spinach 1/8 tsp Pepper 1/4 tsp Salt 1 leaf, whole Basil 1/2 tbsp Olive oil Easy Fried Spinach scaled to 1 serving 2/3 tbsp Vegetable oil 2/3 tbsp Butter 1/3 package Spinach 1 1/3 cloves, minced Garlic PBJ Cottage Cheese scaled to 2 serving 4 tsp Strawberry jam 4 tsp Peanut butter 2 cup, Cottage cheese	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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