3090 Calorie
Low-Fat diet and meal plan
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Example 3090 calorie
low-fat diet plan
Example 3090 Calorie Low-Fat Meal Plan
363.6g Carbs
94.4g Fat
207.8g Protein
Breakfast
961.8 Calories |
92.3g Carbs |
28.6g Fat |
82.7g Protein
2
shake
Vanilla Protein Milkshake
757.7 Calories |
74.3g Carbs |
19.0g Fat |
71.3g Protein
1
serving
Brie cheese on bread
204.1 Calories |
18.0g Carbs |
9.6g Fat |
11.4g Protein
|
Vanilla Protein Milkshake
scaled to 2 shake
1 cup
Vanilla ice cream
60 grams
Whey protein powder
2 cup
Reduced fat milk
Brie cheese on bread
scaled to 1 serving
1 slice large
Multi-grain bread
1 oz
Brie cheese
|
Vanilla Protein Milkshake
Mix in blender.
Brie cheese on bread
Spread cheese on bread, eat.
|
Lunch
1043.9 Calories |
90.8g Carbs |
54.5g Fat |
55.3g Protein
1
serving
Cucumber Avocado Salad with Tuna
447.4 Calories |
25.9g Carbs |
25.2g Fat |
37.2g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
|
Cucumber Avocado Salad with Tuna
scaled to 1 serving
1 fruit
Avocados
2 tsp
Lime juice
1 cucumber
Cucumber
1/2 cup
Fresh cilantro
1/4 cup chopped
Onions
1 can
Tuna
1 dash
Salt
1 dash
Pepper
2 tsp
Light mayonnaise
Granola
122
g
Granola
|
Cucumber Avocado Salad with Tuna
Dice the avocado into 1/2 inch pieces, put in a bowl large enough to hold the whole salad, and toss with one tablespoon of the lime juice.
Peel strips from the cucumber if desired, then cut into fourths lengthwise and slice into bite-sized pieces. Chop the cilantro and thinly slice the green onion. Whisk together the mayo and the rest of the lime juice to make the dressing.
Add the chopped cucumbers, chopped cilantro, and sliced green onions to the avocado and gently combine. Add the dressing and stir just enough to combine. Drain the water from the tuna and use a fork to partly break apart the tuna into chunks. Stir tuna into the salad and GENTLY combine (don't over-stir; you want tuna to remain chunky.) Season to taste with salt and pepper and serve.
|
Dinner
1048.5 Calories |
180.5g Carbs |
11.2g Fat |
69.7g Protein
2
serving
Bow Ties with Veggies
511.9 Calories |
97.1g Carbs |
8.9g Fat |
19.4g Protein
1
potato
Microwaved sweet potato
111.8 Calories |
26.2g Carbs |
0.1g Fat |
2.0g Protein
2
serving
Yogurt & Pineapple
424.8 Calories |
57.2g Carbs |
2.3g Fat |
48.3g Protein
|
Bow Ties with Veggies
scaled to 2 serving
1/2 dash
Pepper
1/2 dash
Salt
4 oz
Whole wheat pasta
13/16 medium
Zucchini
1/2 tbsp
Olive oil
1/2 large
Onions
Microwaved sweet potato
scaled to 1 potato
1 sweetpotato, 5" long
Sweet potato
Yogurt & Pineapple
scaled to 2 serving
16 oz
Nonfat greek yogurt
2 cup, crushed, sliced, or chunks
Pineapple
|
Bow Ties with Veggies
Chop onion & zucchini.
Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
In a skillet over medium heat, saute zucchini and onion in olive oil until tender. Toss farfalle pasta with vegetables and season with salt and pepper; serve.
Microwaved sweet potato
Wash potatoes and puncture a few times with a fork. Place on paper towel on microwave-safe dish. Microwave on high for 4-5 minutes for the first potato, plus 2-3 minutes for each additional potato. Flip potatoes over halfway through cooking. Season as desired (won't change nutrition much).
If you have more time, you can also bake them at 425F for 50 minutes, or even microwave them first and then bake for 10-15 minutes.
Yogurt & Pineapple
Mix pineapple chunks with yogurt and enjoy!
|