1680 Calorie
Low-Fat diet and meal plan
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Example 1680 calorie
low-fat diet plan
Example 1680 Calorie Low-Fat Meal Plan
203.9g Carbs
33.8g Fat
153.2g Protein
Breakfast
573.6 Calories |
112.0g Carbs |
3.2g Fat |
35.1g Protein
1
bowl
Fast Oatmeal
244.3 Calories |
58.3g Carbs |
1.2g Fat |
6.0g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Fast Oatmeal
scaled to 1 bowl
1 oz
Raisins
1 cup
Water
1/4 tsp
Cinnamon
2 tsp brownulated
Brown sugar
1/2 cup
Oatmeal
Melons
1
melon, medium (about 5" dia)
Melons
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Fast Oatmeal
Add the oats, water and raisins together and put in the microwave for 45 seconds. Stir once and then microwave again for 45 seconds.
Set it aside for a couple of minutes to absorb more liquid. Then sprinkle with cinnamon and brown sugar.
|
Lunch
534.4 Calories |
52.7g Carbs |
19.8g Fat |
41.2g Protein
1
shake
Ice-Blended Coffee & Peanut Butter Protein Shake
528.0 Calories |
51.5g Carbs |
19.7g Fat |
40.9g Protein
1
stalk, medium (7-1/2" - 8" long)
(40 g)
Celery
6.4 Calories |
1.2g Carbs |
0.1g Fat |
0.3g Protein
|
Ice-Blended Coffee & Peanut Butter Protein Shake
scaled to 1 shake
1 medium
Banana
1 1/4 cup
Reduced fat milk
1 1/2 tbsp
Peanut butter
1 packet
Coffee
1 scoop
Whey protein powder
Celery
1
stalk, medium (7-1/2" - 8" long)
Celery
|
Ice-Blended Coffee & Peanut Butter Protein Shake
For best results slice and freeze the banana overnight to provide an extra thickening-agent.
Pour the milk into a long (important!) glass/shaker/blender, add the sliced banana and 5 ice cubes.
Using either a hand-blender or a stand-up blender - blitz the milk, banana and ice mixture for 2 seconds and then stir.
Add the peanut butter, instant coffee powder, and whey-protein to the glass/shaker/blender.
Again, using a hand-blender or stand-up blender - blitz the mixture until the desired consistency is achieved. For a thicker shake use more frozen banana or protein powder.
|
Dinner
562.8 Calories |
39.2g Carbs |
10.8g Fat |
77.0g Protein
1
serving
Mesquite Garlic Trout
274.1 Calories |
1.9g Carbs |
7.9g Fat |
46.6g Protein
1
serving
Cottage Cheese & Raspberries
194.7 Calories |
13.5g Carbs |
2.7g Fat |
28.8g Protein
1
serving
Quick Grapefruit
94.1 Calories |
23.8g Carbs |
0.3g Fat |
1.6g Protein
|
Mesquite Garlic Trout
scaled to 1 serving
1/4 tsp
Grill Creations Smokey Mesquite Seasoning
1/4 tsp
Salt
8 oz
Trout
1 tsp
Garlic
Cottage Cheese & Raspberries
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Raspberries
Quick Grapefruit
scaled to 1 serving
1 medium
Grapefruit
1 tsp brownulated
Brown sugar
|
Mesquite Garlic Trout
Pre-heat oven or outside grill to 450 °F (220 °C).
Cut the head and tail off of a gutted, cleaned trout.
Place the minced garlic inside the open belly of the trout (add more than 4 teaspoons if preferred). Sprinkle mesquite seasoning and salt over the garlic and allow the belly to close naturally.
Place the trout onto a sheet of aluminum foil and wrap the foil loosely over the trout so that it is sealed, but in a tent fashion.
Place in the oven or grill for approximately 20 minutes.
Check to see if the meat flakes. Do not overcook.
Cottage Cheese & Raspberries
Combine cottage cheese and raspberries; serve.
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
|