2150 Calorie
Low-Fat diet and meal plan
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Example 2150 calorie
low-fat diet plan
Example 2150 Calorie Low-Fat Meal Plan
243.5g Carbs
49.8g Fat
174.2g Protein
Breakfast
657.0 Calories |
103.8g Carbs |
14.2g Fat |
32.3g Protein
4
pancakes
Oatmeal banana pancakes
423.8 Calories |
74.0g Carbs |
2.5g Fat |
28.8g Protein
1
serving
Morning Roasted Potatoes
233.2 Calories |
29.8g Carbs |
11.7g Fat |
3.6g Protein
|
Oatmeal banana pancakes
scaled to 4 pancakes
1 medium
Banana
1 tsp
Baking powder
1 spray
Pam cooking spray
3/4 cup
Egg white
1/2 tbsp
Vanilla extract
3/4 cup
Oatmeal
Morning Roasted Potatoes
scaled to 1 serving
1 Potato small
Potato
1 tbsp
Butter
1/2 tsp
Rosemary
1/4 dash
Salt
1/4 dash
Pepper
|
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.
Morning Roasted Potatoes
Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes.
In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan.
Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
|
Lunch
663.5 Calories |
52.6g Carbs |
25.5g Fat |
56.0g Protein
1
serving
Ham and cheese sandwich
478.5 Calories |
30.7g Carbs |
24.6g Fat |
32.7g Protein
1
serving
Yogurt & Applesauce
185.0 Calories |
21.9g Carbs |
1.0g Fat |
23.3g Protein
|
Ham and cheese sandwich
scaled to 1 serving
2 slice
Whole-wheat bread
4 slice
Sliced ham
1/2 cup shredded
Lettuce
1 tbsp
Light mayonnaise
1 oz
Cheddar cheese
Yogurt & Applesauce
scaled to 1 serving
1/2 cup
Applesauce
8 oz
Nonfat greek yogurt
|
Ham and cheese sandwich
Spread the mayonnnaise on one of the pieces of bread
Pile the other things on top of the mayo and put the second piece of bread on top.
Yogurt & Applesauce
Mix together and enjoy!
|
Dinner
791.2 Calories |
87.1g Carbs |
10.0g Fat |
85.9g Protein
2
serving
Chicken Kabobs
570 Calories |
66.7g Carbs |
7.4g Fat |
56.5g Protein
1
serving
Cottage Cheese & Peaches
221.2 Calories |
20.5g Carbs |
2.7g Fat |
29.4g Protein
|
Chicken Kabobs
scaled to 2 serving
1 breast
Chicken breast
1/2 large
Green bell pepper
1/2 large
Onions
1/2 large
Red bell pepper
1/2 cup
Barbecue sauce
Cottage Cheese & Peaches
scaled to 1 serving
1 cup,
Cottage cheese
1 medium
Peaches
|
Chicken Kabobs
Preheat the grill for high heat and slice the chicken breast into cubes to skew. Cut the onion and pepper into wedges to skew.
Thread the chicken, green bell pepper, onion, and red bell pepper pieces onto skewers alternately.
Lightly oil the grill grate. Place kabobs on the prepared grill, and brush with barbeque sauce. Cook, turning and brushing with barbeque sauce frequently, for 15 minutes, or until chicken juices run clear.
Cottage Cheese & Peaches
Cut peach in half and remove pit.
Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
|