740 Calorie
Low-Fat diet and meal plan
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Example 740 calorie
low-fat diet plan
Example 740 Calorie Low-Fat Meal Plan
96.8g Carbs
11.9g Fat
60.9g Protein
Breakfast
211.9 Calories |
37.0g Carbs |
1.3g Fat |
14.4g Protein
2
pancakes
Oatmeal banana pancakes
211.9 Calories |
37.0g Carbs |
1.3g Fat |
14.4g Protein
|
Oatmeal banana pancakes
scaled to 2 pancakes
1/2 medium
Banana
1/2 tsp
Baking powder
1/2 spray
Pam cooking spray
3/8 cup
Egg white
3/4 tsp
Vanilla extract
3/8 cup
Oatmeal
|
Oatmeal banana pancakes
Put the quick rolled oats into a food processor and blend until they resemble chunky flour.
Add all other ingredients and blend until pancake batter consistency.
Heat skillet over medium heat. Once warmed, spray with cooking spray. Pour onto skillet in 4 equal parts.
Flip when bubbles form.
|
Lunch
200.7 Calories |
32.9g Carbs |
3.5g Fat |
11.8g Protein
1
cup
Veggie-Tuna-Mac
200.7 Calories |
32.9g Carbs |
3.5g Fat |
11.8g Protein
|
Veggie-Tuna-Mac
scaled to 1 cup
1 1/3 oz
Whole wheat pasta
3/16 can
Tuna
3/16 medium
Red bell pepper
1 stalks, large
Celery
1/16 large
Onions
13/16 tsp
Dijon mustard
1/2 tsp
Olive oil
|
Veggie-Tuna-Mac
Prepare pasta according to directions.
Dice all vegetables.
Combine ingredients in a large mixing bowl. Makes a really filling lunch that's easy to pack.
|
Dinner
308.3 Calories |
26.8g Carbs |
7.1g Fat |
34.7g Protein
1
serving
Mexican chickpea salad
136.0 Calories |
18.7g Carbs |
4.8g Fat |
6.3g Protein
1
serving
Cottage Cheese with Radishes
172.3 Calories |
8.2g Carbs |
2.4g Fat |
28.4g Protein
|
Mexican chickpea salad
scaled to 1 serving
1/4 large whole
Tomatoes
1/16 cup, sliced
Onions
1/2 tsp
Olive oil
3/4 tsp
Lemon juice
1/4 tsp, ground
Cumin
1/16 tsp
Chili powder
1/16 tsp
Salt
4 oz
Chickpeas
1/16 cup
Fresh cilantro
Cottage Cheese with Radishes
scaled to 1 serving
1 cup,
Cottage cheese
1 dash
Salt
1 dash
Pepper
1/2 cup slices
Radishes
|
Mexican chickpea salad
In a bowl, whisk the oil, lemon juice, cumin, chili powder, and salt.
Rise and drain the chickpeas, and add to the bowl.
Add tomatoes, onions, avocado (if using), cilantro, and toss until combined.
Serve right away or refrigerate for up to 2 days.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
|