2400 Calorie
Low-Fat diet and meal plan
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Example 2400 calorie
low-fat diet plan
Example 2400 Calorie Low-Fat Meal Plan
248.5g Carbs
47.5g Fat
236.7g Protein
Breakfast
812.8 Calories |
86.4g Carbs |
23.6g Fat |
68.5g Protein
1
serving
Chocolate peanut protein shake
538.4 Calories |
48.8g Carbs |
22.7g Fat |
40.4g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g 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
Nonfat yogurt
490
g
Nonfat yogurt
|
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.
|
Lunch
742.9 Calories |
93.2g Carbs |
7.2g Fat |
80.2g Protein
2
serving
Mexican Cottage Cheese Salad
669.1 Calories |
78.8g Carbs |
6.5g Fat |
77.9g Protein
2
medium (approx 2-3/4" long, 2-1/2 dia.)
(238 g)
Red bell pepper
73.8 Calories |
14.4g Carbs |
0.7g Fat |
2.4g Protein
|
Mexican Cottage Cheese Salad
scaled to 2 serving
2 cup,
Cottage cheese
1 cup
Salsa
1 cup
Canned black beans
4 cup shredded
Lettuce
Red bell pepper
2
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
|
Mexican Cottage Cheese Salad
Mix salsa, cottage cheese, and black beans together well. Serve on top of lettuce and enjoy.
|
Dinner
782.2 Calories |
68.9g Carbs |
16.7g Fat |
87.9g Protein
2
serving
Tuna Patties
670.4 Calories |
42.7g Carbs |
16.6g Fat |
85.9g Protein
1
potato
Microwaved sweet potato
111.8 Calories |
26.2g Carbs |
0.1g Fat |
2.0g Protein
|
Tuna Patties
scaled to 2 serving
1/2 tsp
Garlic powder
2 dash
Salt
2 tbsp chopped
Onions
2 can
Tuna
1/2 cup
Bread crumbs
2 extra large
Egg
Microwaved sweet potato
scaled to 1 potato
1 sweetpotato, 5" long
Sweet potato
|
Tuna Patties
Spray skillet with cooking spray and heat on medium.
Mix all ingredients together well.
Spoon mixture onto heated skillet. Divide the mixture to make six patties or a size that makes it easy to flip them over with a spatula without breaking.
Cook patties until both sides are a light brown, firm and there is no egg flowing out of patty.
Microwaved sweet potato
Wash potatoes and puncture a few times with a fork. Place on paper towel on microwave-safe dish. Microwave on high for 4-5 minutes for the first potato, plus 2-3 minutes for each additional potato. Flip potatoes over halfway through cooking. Season as desired (won't change nutrition much).
If you have more time, you can also bake them at 425F for 50 minutes, or even microwave them first and then bake for 10-15 minutes.
|