970 Calorie
Low-Fat diet and meal plan
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Example 970 calorie
low-fat diet plan
Sunday's Diet Plan
977.8 Calories
118.8g Carbs
15.3g Fat
99.4g Protein
Breakfast
317.4 Calories |
48.2g Carbs |
2.2g Fat |
30.2g Protein
1
bowl
Oatmeal and peaches
175.8 Calories |
39.6g Carbs |
1.3g Fat |
5.7g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Oatmeal and peaches
scaled to 1 bowl
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Oatmeal and peaches
Puree the peaches. Mix together with water and oats. Optionally, use milk instead of water for a creamier taste.
Microwave for 45 seconds, stir, then microwave for 30 more seconds. Sprinkle with brown sugar and eat.
|
Lunch
362.4 Calories |
18.3g Carbs |
6.9g Fat |
54.9g Protein
1
serving
Easy Teriyaki Chops
172.5 Calories |
5.6g Carbs |
4.4g Fat |
26.3g Protein
1
serving
Cottage Cheese & Cantaloupe
189.9 Calories |
12.7g Carbs |
2.4g Fat |
28.7g Protein
|
Easy Teriyaki Chops
scaled to 1 serving
Cottage Cheese & Cantaloupe
scaled to 1 serving
|
Easy Teriyaki Chops
In a shallow dish, combine the soy sauce, vinegar, honey and garlic powder. Place chops in dish, and turn to coat. Cover, and marinate for 2 to 4 hours in the refrigerator.
Preheat grill to high heat, and lightly oil grate.
Grill steaks 5 to 8 minutes per side, or to desired doneness.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
|
Dinner
298.0 Calories |
52.3g Carbs |
6.2g Fat |
14.3g Protein
1
bowl
Sweet Kale and Bean Mix
275.9 Calories |
47.5g Carbs |
5.9g Fat |
13.2g Protein
1
medium whole (2-3/5" dia)
(123 g)
Tomatoes
22.1 Calories |
4.8g Carbs |
0.2g Fat |
1.1g Protein
|
Sweet Kale and Bean Mix
scaled to 1 bowl
Tomatoes
1
medium whole (2-3/5" dia)
Tomatoes
|
Sweet Kale and Bean Mix
Wash kale and de-stem, then cut or tear into ribbons. Dice the onion, mince the garlic (or use pre-minced from a jar), and chop the apple.
Heat coconut oil in a skillet and add onion and minced garlic. Sauté until golden brown.
Add kale and sauté til almost cooked (this only takes about a minute).
Add chopped apple, black beans (drained), salt and sugar. Cook til heated through, and until the apple is just tender.
Remove from stove and serve.
|