3070 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 3070 calorie low-fat diet plan

Example 3070 Calorie Low-Fat Meal Plan

356.7g Carbs 108.6g Fat 187.2g Protein

Meal Summary	Ingredients	Directions
Breakfast 1045.9 Calories \| 140.1g Carbs \| 33.9g Fat \| 57.2g Protein 2 bowl Protein Southwest Scramble 670.5 Calories \| 50.0g Carbs \| 31.8g Fat \| 47.9g Protein 2 melon, medium (about 5" dia) (1.1 kg) Melons 375.4 Calories \| 90.1g Carbs \| 2.1g Fat \| 9.3g Protein	Protein Southwest Scramble scaled to 2 bowl 8 large Egg white 1 link Sausage 4 tsp Olive oil 2 medium Onions 1 cup, chopped Red bell pepper 2 cup Spinach 2 medium whole Tomatoes 2 dash Salt 2 dash Pepper Melons 2 melon, medium (about 5" dia) Melons	Protein Southwest Scramble PREP: Dice the tomato, chop the red pepper, onion, and turkey sausage. In a large pan, drizzle onions and peppers with olive oil and saute. When the onions are clear and peppers are tender, season with salt and pepper. Add chopped turkey sausage, and saute until sausage is golden brown. Lower heat, add egg whites, and scramble. When eggs are almost done, add in tomato and spinach, mix around, and then serve. If your diet allows it, enjoy with a piece of whole grain toast for a complete and nutritious meal! (source: bodybuilding.com)
Lunch 1035.8 Calories \| 115.4g Carbs \| 21.4g Fat \| 98.6g Protein 2 cup Red bean salad 396.3 Calories \| 55.2g Carbs \| 11.3g Fat \| 19.0g Protein 1 serving PBJ Cottage Cheese 263.2 Calories \| 17.7g Carbs \| 7.7g Fat \| 30.7g Protein 2 serving Yogurt & Cantaloupe 376.3 Calories \| 42.5g Carbs \| 2.4g Fat \| 48.9g Protein	Red bean salad scaled to 2 cup 1 medium Scallions 1 5/16 tbsp Parsley 2/3 tbsp Olive oil 1/3 dash Salt 1/3 dash Pepper 1/3 cup, sliced Red bell pepper 1 1/3 cup Kidney beans 1/3 stalks, large Celery 1/3 cup Red pepper relish 0 tsp Vinegar PBJ Cottage Cheese scaled to 1 serving 2 tsp Strawberry jam 2 tsp Peanut butter 1 cup, Cottage cheese Yogurt & Cantaloupe scaled to 2 serving 16 oz Nonfat greek yogurt 2 cup, cubes Melons	Red bean salad Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley. Combine all ingredients in a medium bowl and toss well; adjust seasonings. PBJ Cottage Cheese Mix cottage cheese with peanut butter and jam; serve. Yogurt & Cantaloupe Cut cantaloupe into pieces and mix with yogurt. Enjoy!
Dinner 971.4 Calories \| 101.3g Carbs \| 53.3g Fat \| 31.5g Protein 2 serving Garden style pasta 774.4 Calories \| 95.6g Carbs \| 36.0g Fat \| 25.2g Protein 1 serving Asparagus Parmesan 197.0 Calories \| 5.6g Carbs \| 17.4g Fat \| 6.3g Protein	Garden style pasta scaled to 2 serving 4 oz Whole wheat pasta 2 tbsp Olive oil 1/4 cup Parmesan cheese 1/2 large Red bell pepper 1/4 cup, chopped or sliced Tomatoes 1/2 cup Arugula Asparagus Parmesan scaled to 1 serving 0.6 tsp Butter 0.8 tbsp Olive oil 0.2 lb Asparagus 3 tbsp Parmesan cheese 0.2 dash Salt 0.2 dash Pepper	Garden style pasta Cook pasta according to package directions. Drain pasta and return to hot pan. Pour oil over pasta. Stir in cheese, tomatoes, sweet pepper, and greens or herbs. Season to taste with sea salt and pepper. Serve immediately. Asparagus Parmesan Melt butter with olive oil in a large skillet over medium heat. Add asparagus spears, and cook, stirring occasionally for about 10 minutes, or to desired firmness. Drain off excess oil, and sprinkle with Parmesan cheese, salt and pepper.

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