3080 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 3080 calorie low-fat diet plan

Sunday's Diet Plan

3034.5 Calories 328.0g Carbs 108.3g Fat 202.1g Protein

Meal Summary	Ingredients	Directions
Breakfast 1007.3 Calories \| 144.4g Carbs \| 23.3g Fat \| 69.2g Protein 2 serving Apple Cinnamon Oatmeal Frittata 865.7 Calories \| 135.8g Carbs \| 22.4g Fat \| 44.7g Protein 1 cup (240 g) Nonfat greek yogurt 141.6 Calories \| 8.6g Carbs \| 0.9g Fat \| 24.5g Protein	Apple Cinnamon Oatmeal Frittata scaled to 2 serving Nonfat greek yogurt 240 g Nonfat greek yogurt	Apple Cinnamon Oatmeal Frittata Spray a shallow microwave-safe bowl with canola oil for 1 second. Pour egg whites into the bowl. Stir in oats, dried apples, almonds, raisins and cinnamon. Cover with plastic wraps, venting one side, and microwave on High for 3 to 4 minutes until egg whites are firm. (Alternatively, this can be cooked on the stovetop in a skillet like a pancake.) Top with applesauce and serve.
Lunch 990.1 Calories \| 90.7g Carbs \| 29.6g Fat \| 91.6g Protein 1 serving Ham and cheese sandwich 478.5 Calories \| 30.7g Carbs \| 24.6g Fat \| 32.7g Protein 1 large (7-1/4" to 8-/1/2" long) (72 g) Carrots 29.5 Calories \| 6.9g Carbs \| 0.2g Fat \| 0.7g Protein 2 serving Cottage Cheese & Apricots 482.1 Calories \| 53.0g Carbs \| 4.9g Fat \| 58.2g Protein	Ham and cheese sandwich scaled to 1 serving Carrots 1 large (7-1/4" to 8-/1/2" long) Carrots Cottage Cheese & Apricots scaled to 2 serving	Ham and cheese sandwich Spread the mayonnnaise on one of the pieces of bread Pile the other things on top of the mayo and put the second piece of bread on top. Cottage Cheese & Apricots Cut apricots into pieces and mix into cottage cheese. Enjoy!
Dinner 1037.1 Calories \| 92.9g Carbs \| 55.3g Fat \| 41.3g Protein 1 serving Sliced Steak with Arugula 351.9 Calories \| 3.2g Carbs \| 26.3g Fat \| 24.4g Protein 2 serving Broccoli Spaghetti Soup 685.2 Calories \| 89.7g Carbs \| 29.0g Fat \| 16.9g Protein	Sliced Steak with Arugula scaled to 1 serving Broccoli Spaghetti Soup scaled to 2 serving	Sliced Steak with Arugula Mound arugula on a large platter. Heat oil with garlic and rosemary in a 12-inch heavy skillet over high heat, turning garlic once or twice, until garlic is golden, about 4 minutes. Discard garlic and rosemary. Meanwhile, cut steak crosswise into 1/8-inch-thick slices and toss with 3/4 teaspoon salt and 1/2 teaspoon pepper. Add meat to skillet all at once and saute over high heat, tossing with tongs to color evenly, about 1 minute for medium-rare. Arrange steak over arugula using tongs, then add shallot to oil in skillet along with vinegars and remaining 1/4 teaspoon each of salt and pepper and boil 2 minutes. Pour dressing over steak and serve immediately. Broccoli Spaghetti Soup Chop broccoli. Bring a large pot of water to a boil. Stir in broccoli and salt and cook until just tender. Break up spaghetti and stir into the pot. Cook 8 to 10 minutes more, until pasta is al dente. Serve in bowls topped with 1 tablespoon of olive (each bowl) and some freshly ground pepper.