3290 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 3290 calorie low-fat diet plan

Sunday's Diet Plan

3260.6 Calories 439.9g Carbs 105.0g Fat 163.3g Protein

Meal Summary	Ingredients	Directions
Breakfast 827.7 Calories \| 131.0g Carbs \| 13.5g Fat \| 56.1g Protein 2 Bowl Breakfast Parfait 666.7 Calories \| 87.8g Carbs \| 13.0g Fat \| 55.1g Protein 2 serving Cinnamon Apple Bites 161.0 Calories \| 43.2g Carbs \| 0.5g Fat \| 1.0g Protein	Breakfast Parfait scaled to 2 Bowl Cinnamon Apple Bites scaled to 2 serving	Breakfast Parfait Mix in bowl. 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 1113.4 Calories \| 128.0g Carbs \| 35.7g Fat \| 81.4g Protein 2 Shake Ice-Blended Coffee & Peanut Butter Protein Shake 1008.4 Calories \| 101.1g Carbs \| 35.3g Fat \| 80.1g Protein 1 medium (7" to 7-7/8" long) (118 g) Banana 105.0 Calories \| 27.0g Carbs \| 0.4g Fat \| 1.3g Protein	Ice-Blended Coffee & Peanut Butter Protein Shake scaled to 2 Shake Banana 1 medium (7" to 7-7/8" long) Banana	Ice-Blended Coffee & Peanut Butter Protein Shake For best results slice and freeze the banana overnight to provide an extra thickening-agent. Pour the milk into a long (important!) glass/shaker/blender, add the sliced banana and 5 ice cubes. Using either a hand-blender or a stand-up blender - blitz the milk, banana and ice mixture for 2 seconds and then stir. Add the peanut butter, instant coffee powder, and whey-protein to the glass/shaker/blender. Again, using a hand-blender or stand-up blender - blitz the mixture until the desired consistency is achieved. For a thicker shake use more frozen banana or protein powder.
Dinner 1319.5 Calories \| 180.9g Carbs \| 55.7g Fat \| 25.8g Protein 2 cup Broccoli Salad 392.7 Calories \| 32.5g Carbs \| 26.3g Fat \| 12.4g Protein 2 serving Jeera (Cumin) Rice 926.7 Calories \| 148.4g Carbs \| 29.4g Fat \| 13.4g Protein	Broccoli Salad scaled to 2 cup Jeera (Cumin) Rice scaled to 2 serving	Broccoli Salad Chop and fry bacon. Mix ingredients in large bowl. If preparing ahead of time, do not add sunflower seeds until serving. Jeera (Cumin) Rice Heat the oil in a medium size saucepan over a medium-high heat. Drop in the cumin seeds, and cook until they splutter. Do not allow the cumin seeds to burn or become really dark brown in color. Add the rice and fry it in the oil for about 1 minute. Add the water and salt and bring to a boil. Once the water is boiling, reduce the heat to low and cover the saucepan. Cook the rice for approximately 15 minutes. If you feel the rice is getting burnt near the base of the pan as it cooks, one trick is to place the saucepan on another flat pan or griddle which is directly on the flame. Toss with a fork.