2450 Calorie
Low-Fat diet and meal plan
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Example 2450 calorie
low-fat diet plan
Example 2450 Calorie Low-Fat Meal Plan
246.7g Carbs
30.7g Fat
244.8g Protein
Breakfast
401.5 Calories |
99.3g Carbs |
1.6g Fat |
7.9g Protein
1
cup
Oatmeal and raisins
259.4 Calories |
62.3g Carbs |
1.2g Fat |
6.2g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g Protein
|
Oatmeal and raisins
scaled to 1 cup
1 cup
Water
1 tsp
Maple syrups
1/4 cup
Raisins
1/2 cup
Oatmeal
Oranges
1
fruit (2-5/8" dia)
Oranges
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
|
Oatmeal and raisins
Combine raisins with water and stir in the oatmeal. Microwave until cooked according to package directions, about 2 minutes.
Remove, add maple syrup, and eat.
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
914.6 Calories |
52.2g Carbs |
18.4g Fat |
130.4g Protein
2
shake
Coconut Milk Protein Shake
720.0 Calories |
38.0g Carbs |
15.9g Fat |
101.9g Protein
1
serving
Cottage Cheese & Honeydew Melon
194.6 Calories |
14.2g Carbs |
2.4g Fat |
28.5g Protein
|
Coconut Milk Protein Shake
scaled to 2 shake
120 grams
Whey protein powder
2 cup
Pure Coconut Milk
4 tbsp
Cocoa
Cottage Cheese & Honeydew Melon
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup, balls
Melons
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Cottage Cheese & Honeydew Melon
Mix cottage cheese with melon balls and serve.
|
Dinner
893.3 Calories |
95.2g Carbs |
10.7g Fat |
106.6g Protein
2
serving
Easy Grilled Chicken
415.8 Calories |
25.0g Carbs |
8.2g Fat |
57.8g Protein
2
serving
Yogurt & Banana
477.5 Calories |
70.2g Carbs |
2.6g Fat |
48.7g Protein
|
Easy Grilled Chicken
scaled to 2 serving
1 breast
Chicken breast
1/2 cup
Italian dressing
1 large
Red bell pepper
1/2 large
Zucchini
Yogurt & Banana
scaled to 2 serving
16 oz
Nonfat greek yogurt
2 medium
Banana
|
Easy Grilled Chicken
Place washed chicken breasts in large sealable bag. Add fat-free Italian dressing and close. Let marinate for 5 to 10 minutes.
Cut up peppers into big chunks, and zucchini into big slices.
Grill chicken and veggies over medium heat.
Yogurt & Banana
Slice banana and mix with yogurt. Enjoy!
|