3030 Calorie
Low-Fat diet and meal plan
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Example 3030 calorie
low-fat diet plan
Example 3030 Calorie Low-Fat Meal Plan
377.0g Carbs
72.3g Fat
234.5g Protein
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
wrap
Stuffed Chicken Wraps
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 Wraps
scaled to 2 wrap
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 Wraps
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.
|