1280 Calorie
Low-Fat diet and meal plan
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Example 1280 calorie
low-fat diet plan
Example 1280 Calorie Low-Fat Meal Plan
158.7g Carbs
26.6g Fat
143.0g Protein
Breakfast
378.8 Calories |
37.1g Carbs |
9.5g Fat |
35.7g Protein
1
shake
Vanilla Protein Milkshake
378.8 Calories |
37.1g Carbs |
9.5g Fat |
35.7g Protein
|
Vanilla Protein Milkshake
scaled to 1 shake
1/2 cup
Vanilla ice cream
30 grams
Whey protein powder
1 cup
Reduced fat milk
|
Vanilla Protein Milkshake
Mix in blender.
|
Lunch
494.6 Calories |
51.1g Carbs |
7.2g Fat |
59.7g Protein
1
serving
All American Tuna
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
1
serving
Yogurt & Banana
238.8 Calories |
35.1g Carbs |
1.3g Fat |
24.4g Protein
|
All American Tuna
scaled to 1 serving
1 can
Tuna
1 tbsp
Light mayonnaise
1/8 cup, diced
Celery
1/2 large
Pickles
1 slice
Wheat bread
Yogurt & Banana
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 medium
Banana
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Yogurt & Banana
Slice banana and mix with yogurt. Enjoy!
|
Dinner
529.4 Calories |
70.5g Carbs |
9.9g Fat |
47.7g Protein
1
serving
Cumin Lentils in Endive Leaves
382.4 Calories |
59.4g Carbs |
3.1g Fat |
34.8g Protein
1
serving
Sea Salt Edamame
147.0 Calories |
11.1g Carbs |
6.8g Fat |
13.0g Protein
|
Cumin Lentils in Endive Leaves
scaled to 1 serving
1 cup
Lentils
2 tbsp chopped
Shallots
2 tsp, whole
Fennel seed
1 tsp, ground
Cumin
4 oz
Nonfat greek yogurt
1/4 cup
Parsley
1/4 tsp
Pepper
1/4 tsp
Salt
1/2 head
Endive
Sea Salt Edamame
scaled to 1 serving
1 dash
Salt
100 grams
Soybeans
|
Cumin Lentils in Endive Leaves
Drain canned lentils, rinse and let drain well. Set aside.
Chop and dry-sauté the shallots without oil until slightly charred for about 5 minutes in a skillet. Remove form the heat and place them in a bowl. Add fennel seeds, cumin, yoghurt and lentils and stir to combine. Add the chopped parsley and season to taste with pepper and salt. Fill the cavity of the endive leaves with a heaping spoonful of the lentil dip and garnish with chopped parsley. Enjoy!
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
|