3500 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 3500 calorie low-fat diet plan

Example 3500 Calorie Low-Fat Meal Plan

429.2g Carbs 109.3g Fat 230.4g Protein

Meal Summary	Ingredients	Directions
Breakfast 1163.9 Calories \| 141.4g Carbs \| 48.3g Fat \| 51.0g Protein 1 serving Chocolate peanut protein shake 538.4 Calories \| 48.8g Carbs \| 22.7g Fat \| 40.4g Protein 1/2 cup (41 g) Natural granola with raisins 159.1 Calories \| 33.0g Carbs \| 2.3g Fat \| 3.5g Protein 2 serving Morning Roasted Potatoes 466.5 Calories \| 59.6g Carbs \| 23.4g Fat \| 7.2g Protein	Chocolate peanut protein shake scaled to 1 serving 30 grams Whey protein powder 1 cup Reduced fat milk 2 tbsp Peanut butter 1 medium Banana Natural granola with raisins 41 g Natural granola with raisins Morning Roasted Potatoes scaled to 2 serving 2 Potato small Potato 2 tbsp Butter 1 tsp Rosemary 1/2 dash Salt 1/2 dash Pepper	Chocolate peanut protein shake Include one cup ice cubes for a better shake (or more milk/water). Add everything to a blender and blend well. The chocolate part comes from using chocolate protein powder, but other flavors can work as well, or you can add a teaspoon of cocoa if you have unflavored protein. Morning Roasted Potatoes Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes. In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan. Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
Lunch 1226.5 Calories \| 107.9g Carbs \| 34.3g Fat \| 124.2g Protein 2 serving Curry Chicken Salad 406.3 Calories \| 6.3g Carbs \| 16.8g Fat \| 53.9g Protein 2 serving Cottage Cheese & Raisins 542.2 Calories \| 69.7g Carbs \| 4.9g Fat \| 58.2g Protein 2 serving Red Bell Pepper and Hummus 278.0 Calories \| 31.9g Carbs \| 12.5g Fat \| 12.1g Protein	Curry Chicken Salad scaled to 2 serving 1/3 tsp Olive oil 1 breast Chicken breast 1 stalks, large Celery 2 2/3 tbsp Light mayonnaise 2/3 tsp Curry powder Cottage Cheese & Raisins scaled to 2 serving 1/2 cup Raisins 2 cup, Cottage cheese Red Bell Pepper and Hummus scaled to 2 serving 1/2 cup Hummus 2 medium Red bell pepper	Curry Chicken Salad Dice celery. To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle. Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder. Cottage Cheese & Raisins Mix raisins into cottage cheese and enjoy! Red Bell Pepper and Hummus Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
Dinner 1125.8 Calories \| 179.8g Carbs \| 26.7g Fat \| 55.2g Protein 2 serving Greek Fettuccine 982.8 Calories \| 179.1g Carbs \| 17.2g Fat \| 42.6g Protein 2 serving Easy Hard-Boiled Eggs 143 Calories \| 0.7g Carbs \| 9.5g Fat \| 12.6g Protein	Greek Fettuccine scaled to 2 serving 1/2 dash Salt 8 oz Whole wheat pasta 3/4 cup, chopped or sliced Tomatoes 1/2 dash Pepper 2 tbsp Olives 1/2 tbsp Spearmint 3/8 cup, crumbled Feta cheese Easy Hard-Boiled Eggs scaled to 2 serving 2 large Egg	Greek Fettuccine Chop tomatoes, mint, and olives, if desired. Fill a large pot with lightly salted water and bring to a rolling boil over high heat. Once the water is boiling, stir in the fettuccine, and return to a boil. Cook the pasta uncovered, stirring occasionally, until the pasta has cooked through, but is still firm to the bite, about 8 minutes. Drain well in a colander set in the sink. Place the tomatoes, mint, and black olives (if using) into a saucepan over medium-low heat, and bring to a bare simmer. Stir in the feta cheese, and allow to melt slightly. Place the fettuccine into a serving bowl, and toss with the tomato mixture. Season to taste with salt and black pepper. Easy Hard-Boiled Eggs Place eggs in a pot; pour enough water over the eggs to cover. Cover and turn stove to high; bring to a boil; turn off heat and place pot on a cool burner. Let the pot sit with the cover on for 15 minutes. Meanwhile, fill a large bowl halfway with cold water; transfer the eggs from the pot to the cold water. Replace the water with cold water as needed to keep cold until the eggs are completely cooled. Chill in refrigerator at least 2 hours before peeling.

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