3490 Calorie
Low-Fat diet and meal plan
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Example 3490 calorie
low-fat diet plan
Example 3490 Calorie Low-Fat Meal Plan
427.1g Carbs
122.5g Fat
186.9g Protein
Breakfast
1096.4 Calories |
117.3g Carbs |
42.9g Fat |
63.2g Protein
2
serving
Simple Spinach Scramble
503.9 Calories |
13.6g Carbs |
37.5g Fat |
28.2g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
|
Simple Spinach Scramble
scaled to 2 serving
4 tsp
Olive oil
2 cup
Spinach
1/2 cup, chopped
Onions
4 ring
Red bell pepper
4 large
Egg
2 dash
Salt
2 dash
Pepper
Nonfat yogurt
490
g
Nonfat yogurt
Natural granola with raisins
82
g
Natural granola with raisins
|
Simple Spinach Scramble
Heat olive oil in a pan over medium heat.
Clean the spinach off and throw it into the pan while still wet. Cook on medium heat and season with salt and pepper.
Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.
Add the eggs and scramble until cooked. Top with salt and pepper.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
|
Lunch
1164.2 Calories |
117.0g Carbs |
45.3g Fat |
83.9g Protein
1
shake
1000 Calorie Shake
955.2 Calories |
106.3g Carbs |
29.1g Fat |
75.3g Protein
1
serving
Peanut Butter & Celery
209.0 Calories |
10.7g Carbs |
16.2g Fat |
8.6g 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
Peanut Butter & Celery
scaled to 1 serving
2 tbsp
Peanut butter
2 stalks, large
Celery
|
1000 Calorie Shake
Blend all ingredients in blender on high speed.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
|
Dinner
1154.3 Calories |
192.8g Carbs |
34.3g Fat |
39.8g Protein
2
serving
Lemon Pasta
832.7 Calories |
175.6g Carbs |
4.8g Fat |
35.8g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
|
Lemon Pasta
scaled to 2 serving
1 tbsp
Lemon juice
1 1/2 tsp
Pepper
1/2 small
Red bell pepper
1 tbsp
Parmesan cheese
8 oz
Whole wheat pasta
Avocados
1
fruit
Avocados
|
Lemon Pasta
Cook pasta according to package directions.
Slice red pepper.
Put pasta, sliced pepper, ground pepper, and lemon juice in a bowl.
Sprinkle with parmesan cheese.
|