3120 Calorie
Low-Fat diet and meal plan
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Example 3120 calorie
low-fat diet plan
Example 3120 Calorie Low-Fat Meal Plan
353.7g Carbs
109.2g Fat
202.1g Protein
Breakfast
1051.9 Calories |
110.2g Carbs |
39.3g Fat |
70.1g Protein
2
Serving
Southwestern Eggs
511.5 Calories |
6.3g Carbs |
36.5g Fat |
37.8g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
2
serving
Fruit Salad
266.0 Calories |
66.2g Carbs |
1.9g Fat |
4.3g Protein
|
Southwestern Eggs
scaled to 2 Serving
2 spray
Pam cooking spray
4 large
Egg
2 tbsp
Salsa
2 oz
Mexican cheese
Nonfat yogurt
490
g
Nonfat yogurt
Fruit Salad
scaled to 2 serving
2 cup, halves
Strawberries
2 cup
Blueberries
|
Southwestern Eggs
Use some vegetable spray to oil the pan. Allow it to warm up on medium heat. Put the eggs in the pan and scramble. Lower the heat. Add salsa and crumble cheese. Stir until firm and then eat.
Fruit Salad
|
Lunch
1060.2 Calories |
133.3g Carbs |
29.5g Fat |
76.6g Protein
1
shake
1000 Calorie Shake
955.2 Calories |
106.3g Carbs |
29.1g Fat |
75.3g Protein
1
medium (7" to 7-7/8" long)
(118 g)
Banana
105.0 Calories |
27.0g Carbs |
0.4g Fat |
1.3g Protein
|
1000 Calorie Shake
scaled to 1 shake
2 tbsp
Peanut butter
1 cup
Reduced fat milk
1 cup
Quick oats
1 medium
Banana
2 scoop
Whey protein powder
Banana
1
medium (7" to 7-7/8" long)
Banana
|
1000 Calorie Shake
Blend all ingredients in blender on high speed.
|
Dinner
1017.5 Calories |
110.2g Carbs |
40.5g Fat |
55.4g Protein
1
serving
Fisherman's Quick Fish
260.1 Calories |
13.9g Carbs |
12.2g Fat |
22.8g Protein
2
serving
Sea Salt Edamame
294.0 Calories |
22.1g Carbs |
13.6g Fat |
25.9g Protein
1
serving
Jeera (Cumin) Rice
463.4 Calories |
74.2g Carbs |
14.7g Fat |
6.7g Protein
|
Fisherman's Quick Fish
scaled to 1 serving
4 oz
Cod
1/4 cup
Italian dressing
1/16 cup, shredded
Cheddar cheese
1/2 oz
Potato chips
Sea Salt Edamame
scaled to 2 serving
2 dash
Salt
200 grams
Soybeans
Jeera (Cumin) Rice
scaled to 1 serving
1/4 tsp, whole
Cumin
1 tbsp
Vegetable oil
1/2 dash
Salt
1/2 cup
White rice
7/8 cup
Water
|
Fisherman's Quick Fish
Preheat oven to 500 degrees F (260 degrees C). Coat a 9x13 inch baking dish with non-stick cooking spray.
In a medium bowl, marinate the fish fillets in the salad dressing for a few minutes.
Toss the shredded cheese and crushed chips together. Place the marinated fish fillets in the prepared baking dish and top with the cheese/chip mixture. Discard the leftover marinade.
Bake, uncovered in the preheated oven for 8 to 10 minutes or until the fish can be flaked with a fork.
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
Jeera (Cumin) Rice
Heat the oil in a medium size saucepan over a medium-high heat. Drop in the cumin seeds, and cook until they splutter. Do not allow the cumin seeds to burn or become really dark brown in color. Add the rice and fry it in the oil for about 1 minute.
Add the water and salt and bring to a boil. Once the water is boiling, reduce the heat to low and cover the saucepan. Cook the rice for approximately 15 minutes. If you feel the rice is getting burnt near the base of the pan as it cooks, one trick is to place the saucepan on another flat pan or griddle which is directly on the flame. Toss with a fork.
|