1910 Calorie
Low-Fat diet and meal plan
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Example 1910 calorie
low-fat diet plan
Example 1910 Calorie Low-Fat Meal Plan
205.6g Carbs
37.3g Fat
171.8g Protein
Breakfast
546.3 Calories |
48.5g Carbs |
16.9g Fat |
53.7g Protein
1
shake
Oatmeal banana protein shake
546.3 Calories |
48.5g Carbs |
16.9g Fat |
53.7g Protein
|
Oatmeal banana protein shake
scaled to 1 shake
1/2 cup
Oatmeal
60 grams
Whey protein powder
1/2 medium
Banana
1 tbsp
Flaxseed oil
1 1/2 cup
Water
|
Oatmeal banana protein shake
Add everything to a blender with 1 tbsp of flaxseed oil. Replace some of the water with ice for a colder shake. Blend.
|
Lunch
729.5 Calories |
113.8g Carbs |
11.6g Fat |
47.3g Protein
1
sandwich
Simple Caprese Sandwich
353.4 Calories |
52.0g Carbs |
8.7g Fat |
16.9g Protein
1
medium (7" to 7-7/8" long)
(118 g)
Banana
105.0 Calories |
27.0g Carbs |
0.4g Fat |
1.3g Protein
1
serving
Cottage Cheese & Raisins
271.1 Calories |
34.8g Carbs |
2.5g Fat |
29.1g Protein
|
Simple Caprese Sandwich
scaled to 1 sandwich
1 slice, large
Sourdough bread
1 oz
Mozzarella cheese
2 slice, medium
Tomatoes
Banana
1
medium (7" to 7-7/8" long)
Banana
Cottage Cheese & Raisins
scaled to 1 serving
1/4 cup
Raisins
1 cup,
Cottage cheese
|
Simple Caprese Sandwich
Cut large slice of sourdough in half (or use two small slices). Top one slice with 1oz of sliced mozzarella, and then two slices of tomatoes. Flavor is mild, so season with salt pepper if desired.
Cottage Cheese & Raisins
Mix raisins into cottage cheese and enjoy!
|
Dinner
542.6 Calories |
43.3g Carbs |
8.8g Fat |
70.8g Protein
1
serving
Mesquite Garlic Trout
274.1 Calories |
1.9g Carbs |
7.9g Fat |
46.6g Protein
1
serving
Yogurt & Dried Mango
268.6 Calories |
41.3g Carbs |
0.9g Fat |
24.1g Protein
|
Mesquite Garlic Trout
scaled to 1 serving
1/4 tsp
Grill Creations Smokey Mesquite Seasoning
1/4 tsp
Salt
8 oz
Trout
1 tsp
Garlic
Yogurt & Dried Mango
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 1/2 oz
Mangos
|
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.
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
|