3400 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 3400 calorie low-fat diet plan

Example 3400 Calorie Low-Fat Meal Plan

364.1g Carbs 99.8g Fat 277.2g Protein

Meal Summary	Ingredients	Directions
Breakfast 1131.0 Calories \| 175.7g Carbs \| 35.0g Fat \| 50.2g Protein 2 Serving Blueberry Oatmeal 970.0 Calories \| 132.5g Carbs \| 34.5g Fat \| 49.2g Protein 2 serving Cinnamon Apple Bites 161.0 Calories \| 43.2g Carbs \| 0.5g Fat \| 1.0g Protein	Blueberry Oatmeal scaled to 2 Serving 2 large Egg white 30 grams Whey protein powder 4 tsp Cocoa 2 tbsp Flaxseed oil 2 cup, unthawed Blueberries, frozen 2 cup 8 fl oz Water 1 1/2 cup Oatmeal Cinnamon Apple Bites scaled to 2 serving 2 medium Apples 1 tsp Cinnamon	Blueberry Oatmeal In a big bowl, mix all ingredients except frozen blue berries well. Cook in microwave for about 2 minutes. Remove from microwave and stir well to prevent lumps from forming, and to prevent sticking. Return to microwave and cook for another 2 minutes. Once cooked, remove from microwave, add the frozen blue berries and stir them through. 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 1144.4 Calories \| 123.6g Carbs \| 15.9g Fat \| 128.5g Protein 2 sandwich Barbecue tuna sandwich 720.0 Calories \| 89.1g Carbs \| 8.7g Fat \| 72.4g Protein 1 cup Basic Protein Shake 242.0 Calories \| 14.7g Carbs \| 5.8g Fat \| 32.0g Protein 1 serving Yogurt & Strawberries 182.4 Calories \| 19.8g Carbs \| 1.3g Fat \| 24.1g Protein	Barbecue tuna sandwich scaled to 2 sandwich 2 roll Hamburger bun 2 can Tuna 8 tbsp Barbecue sauce Basic Protein Shake scaled to 1 cup 30 grams Whey protein powder 1 cup Reduced fat milk Yogurt & Strawberries scaled to 1 serving 8 oz Nonfat greek yogurt 1 cup, halves Strawberries	Barbecue tuna sandwich Get yourself your can of tuna and drain it, then put it in a bowl. Put 4 tbsp of your BBQ sauce on top of the tuna and mix well. Put the bowl in the microwave with a paper towel covering it (to keep everything clean) for 1 minute. Take out of the microwave and place on your bun, you've now got pulled tuna! It tastes a lot like pulled pork, so enjoy! Toast bun for a crispier sandwich. Basic Protein Shake Add whey to milk, stir until no chunks of whey are left in the milk. Yogurt & Strawberries Mixed sliced strawberries with yogurt and enjoy!
Dinner 1087.9 Calories \| 64.8g Carbs \| 48.9g Fat \| 98.5g Protein 2 serving Pork Chops with Stewed Tomatoes, Capers and Rosemary 879.5 Calories \| 10.2g Carbs \| 48.4g Fat \| 96.3g Protein 2 cup (302 g) Grapes 208.4 Calories \| 54.7g Carbs \| 0.5g Fat \| 2.2g Protein	Pork Chops with Stewed Tomatoes, Capers and Rosemary scaled to 2 serving 1/2 tbsp Rosemary 1 tbsp Olive oil 1 cloves, minced Garlic 12 oz Pork center rib (chops) 1 tbsp Pickle relish 1/2 can Tomatoes 1 tbsp, drained Capers Grapes 302 g Grapes	Pork Chops with Stewed Tomatoes, Capers and Rosemary Coarsely chop tomatoes in can with kitchen shears. Pat pork dry, then sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Heat 1 tablespoon oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then brown chops, turning once, about 5 minutes total. Transfer to a plate and cover with foil. Add remaining tablespoon oil to skillet and saut garlic over medium-high heat 30 seconds. Add tomatoes and remaining ingredients and simmer, stirring once or twice, 3 minutes. Add pork with any juices from plate, turning to coat, and simmer, uncovered, until just cooked through, 2 to 3 minutes. Season with salt and pepper.

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