2050 Calorie
Low-Fat diet and meal plan
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Example 2050 calorie
low-fat diet plan
Example 2050 Calorie Low-Fat Meal Plan
234.3g Carbs
44.3g Fat
187.7g Protein
Breakfast
626.8 Calories |
70.1g Carbs |
17.2g Fat |
54.1g Protein
1
shake
Oatmeal banana protein shake
546.3 Calories |
48.5g Carbs |
16.9g Fat |
53.7g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g Protein
|
Oatmeal banana protein shake
scaled to 1 shake
1/2 cup
Oatmeal
60 grams
Whey protein powder
1/2 medium
Banana
1 tbsp
Flaxseed oil
1 1/2 cup
Water
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
|
Oatmeal banana protein shake
Add everything to a blender with 1 tbsp of flaxseed oil. Replace some of the water with ice for a colder shake. Blend.
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
|
Lunch
603.1 Calories |
80.8g Carbs |
4.1g Fat |
63.1g Protein
1
serving
Mexican Cottage Cheese Salad
334.5 Calories |
39.4g Carbs |
3.2g Fat |
38.9g Protein
1
serving
Yogurt & Dried Mango
268.6 Calories |
41.3g Carbs |
0.9g Fat |
24.1g Protein
|
Mexican Cottage Cheese Salad
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Salsa
1/2 cup
Canned black beans
2 cup shredded
Lettuce
Yogurt & Dried Mango
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 1/2 oz
Mangos
|
Mexican Cottage Cheese Salad
Mix salsa, cottage cheese, and black beans together well. Serve on top of lettuce and enjoy.
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
|
Dinner
813.6 Calories |
83.4g Carbs |
23.0g Fat |
70.4g Protein
2
serving
Brown Sugar Salmon
605.2 Calories |
28.7g Carbs |
22.5g Fat |
68.3g Protein
2
cup
(302 g)
Grapes
208.4 Calories |
54.7g Carbs |
0.5g Fat |
2.2g Protein
|
Brown Sugar Salmon
scaled to 2 serving
1/8 cup packed
Brown sugar
1 tbsp
Dijon mustard
1/2 tsp
Salt
1/2 tsp
Pepper
12 oz
Atlantic salmon
Grapes
302
g
Grapes
|
Brown Sugar Salmon
Preheat the oven's broiler and set the oven rack at about 6 inches from the heat source; prepare the rack of a broiler pan with cooking spray.
Season the salmon with salt and pepper and arrange onto the prepared broiler pan. Whisk together the brown sugar and Dijon mustard in a small bowl; spoon mixture evenly onto top of salmon fillets.
Cook under the preheated broiler until the fish flakes easily with a fork, 7 to 10 minutes. Each serving is a 6 oz fillet (170 grams before cooking).
|