3030 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 3030 calorie low-fat diet plan

Example 3030 Calorie Low-Fat Meal Plan

377.0g Carbs 72.3g Fat 234.5g Protein

Meal Summary	Ingredients	Directions
Breakfast 1035.1 Calories \| 161.7g Carbs \| 23.2g Fat \| 57.6g Protein 1 shake Banana oatmeal smoothie 716.9 Calories \| 95.6g Carbs \| 18.7g Fat \| 50.7g Protein 1 cup (82 g) Natural granola with raisins 318.2 Calories \| 66.1g Carbs \| 4.5g Fat \| 6.9g Protein	Banana oatmeal smoothie scaled to 1 shake 1/2 medium Banana 1 1/2 cup Reduced fat milk 1 cup Oatmeal 1 tbsp Peanut butter 1 scoop Whey protein powder Natural granola with raisins 82 g Natural granola with raisins	Banana oatmeal smoothie Throw everything in a blender and blend. Add some ice cubes if you want it to be colder and less thick.
Lunch 1013.8 Calories \| 108.1g Carbs \| 18.2g Fat \| 109.2g Protein 1 serving Tuna & White Bean Salad 360.7 Calories \| 43.2g Carbs \| 8.3g Fat \| 30.5g Protein 1 serving PBJ Cottage Cheese 263.2 Calories \| 17.7g Carbs \| 7.7g Fat \| 30.7g Protein 2 serving Yogurt & Honeydew Melon 389.8 Calories \| 47.3g Carbs \| 2.2g Fat \| 48.0g Protein	Tuna & White Bean Salad scaled to 1 serving 3/4 cup White beans 1/2 can Tuna 1 stalk Onions 1/2 tbsp Lemon juice 1/2 tbsp Olive oil 1/4 tsp Salt 1/4 tsp Pepper PBJ Cottage Cheese scaled to 1 serving 2 tsp Strawberry jam 2 tsp Peanut butter 1 cup, Cottage cheese Yogurt & Honeydew Melon scaled to 2 serving 16 oz Nonfat greek yogurt 2 cup, diced Melons	Tuna & White Bean Salad Pour beans into a colander and rinse with water. Allow the excess water to drain off. Drain the can of tuna. Combine the drained beans and tuna in a bowl. Thinly slice the green onions and add to bowl as well. Add the olive oil and lemon juice to the bowl, along with salt and pepper. Stir to combine. Taste the mixture and add salt, pepper, or lemon juice to your liking. Serve! PBJ Cottage Cheese Mix cottage cheese with peanut butter and jam; serve. Yogurt & Honeydew Melon Cut the honeydew into pieces and mix with yogurt. Enjoy!
Dinner 983.6 Calories \| 107.2g Carbs \| 30.9g Fat \| 67.8g Protein 2 burrito Stuffed Chicken Burrs 840.6 Calories \| 106.5g Carbs \| 21.4g Fat \| 55.2g Protein 2 serving Easy Hard-Boiled Eggs 143 Calories \| 0.7g Carbs \| 9.5g Fat \| 12.6g Protein	Stuffed Chicken Burrs scaled to 2 burrito 5 1/3 oz Chicken breast 0.6 cup Tomatoes 1/3 cup Tomato sauce 11/16 tbsp Dry taco seasoning mix 2 tortilla Tortillas 3/16 cup, shredded Cheddar cheese 1 cup shredded Lettuce 1/3 medium Red bell pepper 1/2 cup, chopped Onions Easy Hard-Boiled Eggs scaled to 2 serving 2 large Egg	Stuffed Chicken Burrs Dice onion and bell pepper and cut chicken breast into strips. Spray large skillet with cooking spray; heat over medium-high heat. Add chicken, bell pepper and onion; cook 7 minutes or until chicken is no longer pink, stirring occasionally. Add drained tomatoes, tomato sauce and seasoning mix; mix well, breaking up large pieces of tomato. Bring to a boil. Reduce heat to low; simmer 10 minutes, stirring occasionally. Spoon about 1/2 cup chicken mixture down center of each tortilla; top with cheese and lettuce. Fold up bottom of tortilla over filling; fold in sides and roll to wrap. Easy Hard-Boiled Eggs Place eggs in a pot; pour enough water over the eggs to cover. Cover and turn stove to high; bring to a boil; turn off heat and place pot on a cool burner. Let the pot sit with the cover on for 15 minutes. Meanwhile, fill a large bowl halfway with cold water; transfer the eggs from the pot to the cold water. Replace the water with cold water as needed to keep cold until the eggs are completely cooled. Chill in refrigerator at least 2 hours before peeling.

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