3180 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 3180 calorie low-fat diet plan

Example 3180 Calorie Low-Fat Meal Plan

378.0g Carbs 93.0g Fat 190.5g Protein

Meal Summary	Ingredients	Directions
Breakfast 1054.4 Calories \| 88.6g Carbs \| 61.1g Fat \| 42.9g Protein 2 serving Caramelized onion frittata 734.4 Calories \| 12.3g Carbs \| 58.3g Fat \| 38.4g Protein 1/2 cup (41 g) Natural granola with raisins 159.1 Calories \| 33.0g Carbs \| 2.3g Fat \| 3.5g Protein 2 serving Cinnamon Apple Bites 161.0 Calories \| 43.2g Carbs \| 0.5g Fat \| 1.0g Protein	Caramelized onion frittata scaled to 2 serving 3 extra large Egg 1 link, 4/lb Italian sausage 1 medium Onions 2 dash Salt 2 dash Pepper 1/2 tbsp Coconut oil Natural granola with raisins 41 g Natural granola with raisins Cinnamon Apple Bites scaled to 2 serving 2 medium Apples 1 tsp Cinnamon	Caramelized onion frittata Preheat oven to 350F. Whisk eggs and thinly slice the onions. Cook italian sausage in a large skillet over medium heat until cooked through. Use a wooden spoon to break up the sausage while it cooks. Grease a glass baking dish with the coconut oil. Place your italian sausage in the dish. While pan is still hot and over medium heat, add your sliced onions to the italian sausage grease. Cooking down for about 8-10 minutes, continuously stirring onions to prevent burning. While the onions are caramelizing, mix in your eggs with the italian sausage in your baking dish. Once your onions are caramelized, place the onions on top throughout the baking dish, covering all the eggs and italian sausage. Bake for 10-13 minutes or until your eggs are completely cooked through in the middle. Cinnamon Apple Bites Cut up apple (with or without skin - your choice) into bite sized chunks. Put the chopped apple into a container with a lid (ex. an empty margarine container). Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple. Eat and enjoy immediately.
Lunch 930.1 Calories \| 135.3g Carbs \| 7.4g Fat \| 86.6g Protein 1 smoothie Tropical protein smoothie 424.9 Calories \| 76.9g Carbs \| 2.2g Fat \| 28.4g Protein 2 serving Cottage Cheese with Banana 505.2 Calories \| 58.4g Carbs \| 5.2g Fat \| 58.2g Protein	Tropical protein smoothie scaled to 1 smoothie 1 1/2 cup Orange juice 1 medium Banana 1 scoop Whey protein powder 1/2 cup, halves Strawberries Cottage Cheese with Banana scaled to 2 serving 2 small Banana 2 cup, Cottage cheese	Tropical protein smoothie Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds. Cottage Cheese with Banana Slice banana and combine with cottage cheese. Serve.
Dinner 1030.0 Calories \| 154.2g Carbs \| 24.5g Fat \| 61.1g Protein 1 serving Easy Olive Oil, Tomato, and Basil Pasta 320.9 Calories \| 43.5g Carbs \| 14.3g Fat \| 8.5g Protein 2 serving Plain Popcorn 128.3 Calories \| 13.0g Carbs \| 7.8g Fat \| 1.9g Protein 2 serving Yogurt & Apricots 580.8 Calories \| 97.8g Carbs \| 2.4g Fat \| 50.6g Protein	Easy Olive Oil, Tomato, and Basil Pasta scaled to 1 serving 1/8 dash Pepper 1/8 dash Salt 1/16 cup leaves, whole Basil 1 tbsp Olive oil 1/4 tomato Roma tomatoes 1/4 cloves, minced Garlic 2 oz Whole wheat pasta Plain Popcorn scaled to 2 serving 5/8 oz Popcorn 1/2 tbsp Vegetable oil Yogurt & Apricots scaled to 2 serving 16 oz Nonfat greek yogurt 1 cup, halves Apricots, dried	Easy Olive Oil, Tomato, and Basil Pasta Cut basil into thin strips. Seed & dice tomatoes. 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 large bowl, gently toss the cooked pasta, tomatoes, olive oil, garlic, and basil. Season with salt and pepper. Plain Popcorn Heat oil with 3 popcorn kernels in a 3-quart heavy saucepan over moderate heat, covered, until 1 or 2 kernels pop. Quickly add remaining popcorn, then cook, covered, shaking pan frequently, until kernels stop popping, about 3 minutes. Yogurt & Apricots Chop dried apricots into pieces and mix into yogurt. Enjoy!

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