1590 Calorie
Low-Fat diet and meal plan
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Example 1590 calorie
low-fat diet plan
Example 1590 Calorie Low-Fat Meal Plan
181.1g Carbs
33.6g Fat
114.2g Protein
Breakfast
524.9 Calories |
78.6g Carbs |
15.7g Fat |
21.6g Protein
1
serving
Berry Granola Parfait
430.3 Calories |
53.5g Carbs |
15.4g Fat |
21.2g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Berry Granola Parfait
scaled to 1 serving
4 oz
Nonfat greek yogurt
1/2 cup
Granola
1/4 cup, halves
Strawberries
1/4 cup
Blueberries
1/2 tbsp
Honey
Apples
1
medium (3" dia)
Apples
|
Berry Granola Parfait
Either mix everything haphazardly or carefully layer the yogurt, granola, and fruit into single serving containers.
|
Lunch
424.8 Calories |
76.9g Carbs |
2.2g Fat |
28.4g Protein
1
smoothie
Tropical protein smoothie
424.8 Calories |
76.9g Carbs |
2.2g Fat |
28.4g Protein
|
Tropical protein smoothie
scaled to 1 smoothie
1 1/2 cup
Orange juice
1 medium
Banana
1 scoop
Whey protein powder
1/2 cup, halves
Strawberries
6 cube
Ice cubes
|
Tropical protein smoothie
Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds.
|
Dinner
501.4 Calories |
25.5g Carbs |
15.7g Fat |
64.2g Protein
1
serving
Tuna Steak au Poivre
326.8 Calories |
3.1g Carbs |
8.3g Fat |
57.1g Protein
1
serving
Carrots with Hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein
|
Tuna Steak au Poivre
scaled to 1 serving
3/4 tbsp
Soy sauce
5/8 tsp
Peppercorn
1/2 tbsp
Vegetable oil
1/8 tsp
Ginger
8 oz, boneless
Tuna
1/8 tsp
Sugar
3/4 tsp
Lime juice
1/4 tsp
Coriander seed
1/4 medium
Scallions
1/2 tbsp
Water
Carrots with Hummus
scaled to 1 serving
5 tbsp
Hummus
1 cup strips or slices
Carrots
|
Tuna Steak au Poivre
Thinly slice scallion. Cut tuna into (2) steaks, approximately 1-inch thick.
Stir together soy sauce, water, lime juice, ginger, sugar, and scallion.
Coarsely crush peppercorns and coriander with a mortar and pestle or heavy skillet. Sprinkle tuna with 3/4 tsp salt, then press spice mixture evenly all over fish.
Heat oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then sear tuna, turning once, about 6 minutes for medium-rare.
Serve with dipping sauce.
Carrots with Hummus
Dip carrots into hummus, eat.
|