2300 Calorie
Low-Fat diet and meal plan
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Example 2300 calorie
low-fat diet plan
Example 2300 Calorie Low-Fat Meal Plan
265.0g Carbs
68.7g Fat
174.7g Protein
Breakfast
735.9 Calories |
131.4g Carbs |
11.5g Fat |
35.6g Protein
1
Bowl
Breakfast Parfait
333.3 Calories |
43.9g Carbs |
6.5g Fat |
27.6g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Breakfast Parfait
scaled to 1 Bowl
8 oz
Nonfat greek yogurt
1/2 cup
Blueberries
1/2 cup, halves
Strawberries
1/4 cup
Granola with almonds
Natural granola with raisins
82
g
Natural granola with raisins
Blueberries
148
g
Blueberries
|
Breakfast Parfait
Mix in bowl.
|
Lunch
737.8 Calories |
55.5g Carbs |
37.3g Fat |
48.5g Protein
1
serving
Spicy Chicken Celery Sticks
341.7 Calories |
11.3g Carbs |
17.2g Fat |
33.5g Protein
2
serving
Peaches & Almond Butter on Toast
396.1 Calories |
44.2g Carbs |
20.1g Fat |
15.0g Protein
|
Spicy Chicken Celery Sticks
scaled to 1 serving
1 can yields
Canned chicken
2 tbsp
Light mayonnaise
1/2 tsp
Garlic powder
1/4 tsp
Salt
3 stalks, large
Celery
2 tbsp
Pepper or hot sauce
Peaches & Almond Butter on Toast
scaled to 2 serving
1 medium
Peaches
2 slice
Whole-wheat bread
2 tbsp
Almond butter
|
Spicy Chicken Celery Sticks
Combine chicken, mayo, garlic powder, salt and hot sauce in a small bowl and mix until well combined.
Cut celery stalks in half. Stuff each stalk with the chicken mixture and serve.
Peaches & Almond Butter on Toast
Toast bread. While bread is toasting, cut half of a peach into slices.
Top toast with almond butter and sliced peaches. Enjoy!
|
Dinner
848.3 Calories |
78.1g Carbs |
19.9g Fat |
90.6g Protein
1
serving
Roasted Salmon
242.4 Calories |
0.2g Carbs |
13.5g Fat |
28.2g Protein
2
serving
Cottage Cheese & Apricots
482.1 Calories |
53.0g Carbs |
4.9g Fat |
58.2g Protein
1
serving
Salt & Vinegar Popcorn
123.8 Calories |
24.9g Carbs |
1.4g Fat |
4.2g Protein
|
Roasted Salmon
scaled to 1 serving
5 oz
Atlantic salmon
1 tsp
Olive oil
1/2 tsp, leaves
Tarragon
1/2 tbsp chopped
Chives
Cottage Cheese & Apricots
scaled to 2 serving
1/2 cup, halves
Apricots, dried
2 cup,
Cottage cheese
Salt & Vinegar Popcorn
scaled to 1 serving
4 cup
Popcorn
4 tablespoon
Malt Vinegar
1 tsp
Salt
|
Roasted Salmon
PREPARATION: Chop chives.
Preheat oven to 425°F.
Rub salmon all over with 1 teaspoon oil and season with salt and pepper. Roast, skin side down, on a foil-lined baking sheet in upper third of oven until fish is just cooked through, about 12 minutes. Cut salmon in half crosswise, then lift flesh from skin with a metal spatula and transfer to a plate. Discard skin, then drizzle salmon with oil and sprinkle with herbs.
Cottage Cheese & Apricots
Cut apricots into pieces and mix into cottage cheese. Enjoy!
Salt & Vinegar Popcorn
Put 1/4 cups of unpopped kernels in airpopper. Pop them up using your airpopper.
Put malt vinegar into a clean spray bottle and spritz all over popcorn. Finish with a dash of salt and serve!
|