1120 Calorie
Low-Fat diet and meal plan
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Example 1120 calorie
low-fat diet plan
Example 1120 Calorie Low-Fat Meal Plan
117.1g Carbs
22.7g Fat
102.0g Protein
Breakfast
336.1 Calories |
31.2g Carbs |
8.0g Fat |
33.4g Protein
1
pancake
Oat & cottage pancakes
198.9 Calories |
12.4g Carbs |
7.5g Fat |
19.4g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
|
Oat & cottage pancakes
scaled to 1 pancake
1 1/3 large
Egg
2 2/3 tbsp
Oatmeal
1/3 cup
Cottage cheese
1/3 tsp
Vanilla extract
1/3 spray
Pam cooking spray
Nonfat yogurt
245
g
Nonfat yogurt
|
Oat & cottage pancakes
Combine eggs, oatmeal, cottage cheese, and vanilla extract in a bowl and blend together.
Spray skillet with cooking spray. Pour batter in a pan (about 1/4 cup for each).
Cook pancakes, brown on each sides.
|
Lunch
419.9 Calories |
50.1g Carbs |
8.1g Fat |
39.4g Protein
1
sandwich
Barbecue tuna sandwich
360.0 Calories |
44.6g Carbs |
4.4g Fat |
36.2g Protein
1
serving
Fried Broccoli
59.9 Calories |
5.5g Carbs |
3.7g Fat |
3.2g Protein
|
Barbecue tuna sandwich
scaled to 1 sandwich
1 roll
Hamburger bun
1 can
Tuna
4 tbsp
Barbecue sauce
Fried Broccoli
scaled to 1 serving
1/4 package
Broccoli
3/4 tsp
Olive oil
1/8 tsp
Crushed red pepper flakes
1/4 tsp
Salt
|
Barbecue tuna sandwich
Get yourself your can of tuna and drain it, then put it in a bowl. Put 4 tbsp of your BBQ sauce on top of the tuna and mix well.
Put the bowl in the microwave with a paper towel covering it (to keep everything clean) for 1 minute. Take out of the microwave and place on your bun, you've now got pulled tuna! It tastes a lot like pulled pork, so enjoy! Toast bun for a crispier sandwich.
Fried Broccoli
Rinse and pat dry the broccoli.
Heat the olive oil in a large skillet over medium heat, add the crushed red pepper and heat 1 minute. Cook and stir the broccoli in the skillet until it begins to get crispy, 5 to 7 minutes. Season with salt to serve.
|
Dinner
320.6 Calories |
35.8g Carbs |
6.6g Fat |
29.1g Protein
1
serving
Peachy Keen Chicken
208.8 Calories |
9.6g Carbs |
6.5g Fat |
27.1g Protein
1
potato
Microwaved sweet potato
111.8 Calories |
26.2g Carbs |
0.1g Fat |
2.0g Protein
|
Peachy Keen Chicken
scaled to 1 serving
1/2 cup, halves or slices
Peaches
3/8 tsp
Honey
1 half breast
Chicken breast
3/4 tsp
Olive oil
1/4 dash
Pepper
1/4 dash
Salt
Microwaved sweet potato
scaled to 1 potato
1 sweetpotato, 5" long
Sweet potato
|
Peachy Keen Chicken
Drain the peaches of syrup (1 can per 4 servings). Place the peaches in a food processor and process to a smooth puree. Add the oil and honey and process briefly to blend; transfer to a large resealable plastic bag.
Add the chicken pieces and close, squeezing out the air. Chill for 15 minutes (or you can do it the day before).
Prepare the grill (gas grill at medium; charcoal grill arranged for indirect heat), heat a grill pan over medium heat, or preheat the broiler.
Remove the chicken pieces from the bag and place on a plate. Season lightly with salt and pepper and transfer to the grill.
Cover and cook until charred underneath, 4 to 5 minutes. Turn and cook until charred and firm when poked with a finger, 4 to 5 minutes more.
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.
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