3430 Calorie
Low-Fat diet and meal plan
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Example 3430 calorie
low-fat diet plan
Example 3430 Calorie Low-Fat Meal Plan
380.9g Carbs
95.6g Fat
270.3g Protein
Breakfast
1089.1 Calories |
155.0g Carbs |
37.6g Fat |
45.6g Protein
2
serving
Greek Yogurt and Fruit Salad
528.0 Calories |
65.1g Carbs |
19.6g Fat |
31.6g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
2
slice
Buttered Toast
242.9 Calories |
23.9g Carbs |
13.5g Fat |
7.1g Protein
|
Greek Yogurt and Fruit Salad
scaled to 2 serving
2 tbsp
Honey
4 tbsp
Walnuts
1 cup
Fruit salad
8 oz
Nonfat greek yogurt
Natural granola with raisins
82
g
Natural granola with raisins
Buttered Toast
scaled to 2 slice
2 slice
Whole-wheat bread
1 tbsp
Butter
|
Greek Yogurt and Fruit Salad
In a parfait or sundae glass, layer some fruit salad, top with yoghurt, and layer more fruit on top. Drizzle with 1 tblsp honey per serving (or to taste), sprinkle with 2 tblsps of walnut pieces per serving and a sprinkle of cinnamon. Enjoy!
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
|
Lunch
1059.7 Calories |
133.4g Carbs |
27.2g Fat |
79.7g Protein
2
shake
Mango Protein Shake
710.7 Calories |
88.6g Carbs |
12.2g Fat |
65.5g Protein
2
serving
Carrots with Hummus
349.0 Calories |
44.8g Carbs |
15.0g Fat |
14.1g Protein
|
Mango Protein Shake
scaled to 2 shake
1 cup, sliced
Mangos
2 cup
Reduced fat milk
2 tbsp
Honey
60 grams
Whey protein powder
Carrots with Hummus
scaled to 2 serving
10 tbsp
Hummus
2 cup strips or slices
Carrots
|
Mango Protein Shake
Blend together. Ideally use vanilla or unflavored whey protein.
Carrots with Hummus
Dip carrots into hummus, eat.
|
Dinner
1224.1 Calories |
92.4g Carbs |
30.8g Fat |
145.0g Protein
3
serving
Mesquite Garlic Trout
822.2 Calories |
5.8g Carbs |
23.6g Fat |
139.9g Protein
2
cup
(302 g)
Grapes
208.4 Calories |
54.7g Carbs |
0.5g Fat |
2.2g Protein
1
serving
Peanut butter s'mores
193.5 Calories |
32.0g Carbs |
6.7g Fat |
2.9g Protein
|
Mesquite Garlic Trout
scaled to 3 serving
3/4 tsp
Grill Creations Smokey Mesquite Seasoning
3/4 tsp
Salt
24 oz
Trout
3 tsp
Garlic
Grapes
302
g
Grapes
Peanut butter s'mores
scaled to 1 serving
2 regular
Marshmallows
2 cracker
Graham crackers
1 package 0.6 oz 1 cup
Reese's peanut butter cups
|
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.
Peanut butter s'mores
Cook the marshmallows over an open flame or hot coals until they are browned outside, and soft all the way through, 2 to 4 minutes.
Place the marshmallows on top of one of the graham cracker squares. Place the peanut butter cup on top of the marshmallows. Top with the last graham cracker square.
|