990 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 990 calorie low-fat diet plan

Example 990 Calorie Low-Fat Meal Plan

119.9g Carbs 19.3g Fat 83.6g Protein

Meal Summary	Ingredients	Directions
Breakfast 296.2 Calories \| 58.4g Carbs \| 1.8g Fat \| 15.5g Protein 2 pancakes Oatmeal banana pancakes 211.9 Calories \| 37.0g Carbs \| 1.3g Fat \| 14.4g Protein 1 cup (148 g) Blueberries 84.4 Calories \| 21.4g Carbs \| 0.5g Fat \| 1.1g Protein	Oatmeal banana pancakes scaled to 2 pancakes 1/2 medium Banana 1/2 tsp Baking powder 1/2 spray Pam cooking spray 3/8 cup Egg white 3/4 tsp Vanilla extract 3/8 cup Oatmeal Blueberries 148 g Blueberries	Oatmeal banana pancakes Put the quick rolled oats into a food processor and blend until they resemble chunky flour. Add all other ingredients and blend until pancake batter consistency. Heat skillet over medium heat. Once warmed, spray with cooking spray. Pour onto skillet in 4 equal parts. Flip when bubbles form.
Lunch 311.8 Calories \| 22.7g Carbs \| 10.5g Fat \| 32.7g Protein 1 serving Teriyaki Garlic Chicken 189.4 Calories \| 8.6g Carbs \| 3.4g Fat \| 29.1g Protein 1 serving Roasted Green Beans 122.3 Calories \| 14.1g Carbs \| 7.2g Fat \| 3.7g Protein	Teriyaki Garlic Chicken scaled to 1 serving 2 1/16 tbsp Italian dressing 2 tbsp Teriyaki sauce 1/2 cloves, minced Garlic 1 breast fillet Chicken breast Roasted Green Beans scaled to 1 serving 2 cup, pieces Green beans 1/2 tbsp Olive oil 1/4 tsp Salt 1/8 tsp Pepper	Teriyaki Garlic Chicken In a bowl, add the Italian dressing, teriyaki sauce and minced garlic; stir to combine. Add the chicken breast halves; cover and marinate in the refrigerator overnight. Grill over hot coals for approximately 10 minutes on each side or until juices run clear. Roasted Green Beans Preheat oven to 400°F. Wash, dry well, and trim green beans. Put green beans on a small baking pan or dish and drizzle with olive oil, salt, and pepper. Use your hands to be sure all the beans are evenly coated and spread them out into 1 layer. Roast for 20-25 minutes, turning after 15 minutes, until beans are fairly brown in spots and somewhat shriveled. Serve hot or at room temperature.
Dinner 361.1 Calories \| 38.7g Carbs \| 7.0g Fat \| 35.4g Protein 1 half sweet potato Sweet Potato Pudding 119.1 Calories \| 24.1g Carbs \| 1.2g Fat \| 3.3g Protein 1 cup Basic Protein Shake 242.0 Calories \| 14.7g Carbs \| 5.8g Fat \| 32.0g Protein	Sweet Potato Pudding scaled to 1 half sweet potato 1/2 sweetpotato, 5" long Sweet potato 1/4 tsp Cinnamon 1/4 cup Tofu yogurt Basic Protein Shake scaled to 1 cup 30 grams Whey protein powder 1 cup Reduced fat milk	Sweet Potato Pudding Pierce half of a sweet potato with a fork several times. Microwave for 4-5 minutes, carefully flipping halfway through, until cooked. Mash 1/2 cooked sweet potato in a bowl and mix in cinnamon. Top with 1/4 cup low-fat vanilla-flavoured yogurt (or vegan equivalent). Basic Protein Shake Add whey to milk, stir until no chunks of whey are left in the milk.

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