2840 Calorie
Low-Fat diet and meal plan
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Example 2840 calorie
low-fat diet plan
Example 2840 Calorie Low-Fat Meal Plan
300.6g Carbs
103.3g Fat
190.4g Protein
Breakfast
930.8 Calories |
92.7g Carbs |
36.8g Fat |
62.8g Protein
2
pita
Breakfast pita pizza
869.2 Calories |
77.3g Carbs |
36.7g Fat |
61.6g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Breakfast pita pizza
scaled to 2 pita
2 pita, large
Pita bread
1 cup, diced
Mozzarella cheese
1 cup
Spinach
2 extra large
Egg
1 dash
Salt
1 dash
Pepper
1/4 tsp, ground
Oregano
3/4 tsp
Cayenne pepper
1 tbsp
Parmesan cheese
Oranges
1
fruit (2-5/8" dia)
Oranges
|
Breakfast pita pizza
Heat the oven to broil and arrange a rack in the middle. Line a baking sheet with aluminum foil and place it under the broiler while the oven is heating.
Meanwhile, place the pitas on a work surface and sprinkle with the mozzarella, oregano, and cayenne pepper. Arrange the spinach over the cheese, leaving a small nest about 1 1/2 inches wide in the center of each pita.
When the oven is ready, remove the baking sheet and place the pitas on it. Crack 1 egg into the nest of each pita and season it with salt and pepper. Broil until the egg whites are set, about 6 to 7 minutes (the yolks will still be runny).
Remove the baking sheet from the oven and transfer the pitas to a cutting board. Sprinkle with the Parmesan, cut each pita into 4 wedges, and serve immediately.
|
Lunch
955.2 Calories |
106.3g Carbs |
29.1g Fat |
75.3g Protein
1
shake
1000 Calorie Shake
955.2 Calories |
106.3g Carbs |
29.1g Fat |
75.3g Protein
|
1000 Calorie Shake
scaled to 1 shake
2 tbsp
Peanut butter
1 cup
Reduced fat milk
1 cup
Quick oats
1 medium
Banana
2 scoop
Whey protein powder
|
1000 Calorie Shake
Blend all ingredients in blender on high speed.
|
Dinner
960.0 Calories |
101.6g Carbs |
37.4g Fat |
52.2g Protein
2
serving
Chicken and Pepper Stir Fry
960.0 Calories |
101.6g Carbs |
37.4g Fat |
52.2g Protein
|
Chicken and Pepper Stir Fry
scaled to 2 serving
1 tbsp
Soy sauce
2/3 tbsp
Ketchup
1 tsp
Ginger
1/3 cloves, minced
Garlic
2 2/3 thigh, bone removed
Chicken thigh
2/3 tbsp
Vegetable oil
2 large
Scallions
1/3 large
Red bell pepper
2 cup
Brown rice
|
Chicken and Pepper Stir Fry
Mix soy sauce, ketchup, ginger and garlic in re-sealable heavy-duty plastic bag. Add chicken; seal bag and turn to coat with marinade. Let stand 15 minutes.
Heat 1 tablespoon of the oil in 10-inch skillet or wok over medium-high heat. Add green onions and bell peppers; stir-fry until crisp-tender. Remove from skillet.
Heat the remaining 1 tablespoon oil in skillet. Add chicken; stir-fry 4 to 5 minutes or until no longer pink in center. Stir in bell pepper mixture. Serve over noodles or rice.
NOTE: Have chicken thighs slightly frozen to ease in skinning and deboning.
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