2160 Calorie
Low-Fat diet and meal plan
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Example 2160 calorie
low-fat diet plan
Example 2160 Calorie Low-Fat Meal Plan
240.2g Carbs
57.5g Fat
168.3g Protein
Breakfast
828.7 Calories |
77.5g Carbs |
39.0g Fat |
46.8g Protein
2
serving
Simple Spinach Scramble
503.9 Calories |
13.6g Carbs |
37.5g Fat |
28.2g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g 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
245
g
Nonfat yogurt
Melons
1
melon, medium (about 5" dia)
Melons
|
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
661.0 Calories |
73.0g Carbs |
10.5g Fat |
69.6g Protein
1
sandwich
Barbecue tuna sandwich
360.0 Calories |
44.6g Carbs |
4.4g Fat |
36.2g Protein
2
large (7-1/4" to 8-/1/2" long)
(144 g)
Carrots
59.0 Calories |
13.8g Carbs |
0.3g Fat |
1.3g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
|
Barbecue tuna sandwich
scaled to 1 sandwich
1 roll
Hamburger bun
1 can
Tuna
4 tbsp
Barbecue sauce
Carrots
2
large (7-1/4" to 8-/1/2" long)
Carrots
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
|
Barbecue tuna sandwich
Get yourself your can of tuna and drain it, then put it in a bowl. Put 4 tbsp of your BBQ sauce on top of the tuna and mix well.
Put the bowl in the microwave with a paper towel covering it (to keep everything clean) for 1 minute. Take out of the microwave and place on your bun, you've now got pulled tuna! It tastes a lot like pulled pork, so enjoy! Toast bun for a crispier sandwich.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|
Dinner
617.6 Calories |
89.7g Carbs |
8.1g Fat |
51.9g Protein
1
serving
Greek Pasta with Tomatoes and White Beans
427.7 Calories |
77.0g Carbs |
5.6g Fat |
23.2g Protein
1
serving
Cottage Cheese & Cantaloupe
189.9 Calories |
12.7g Carbs |
2.4g Fat |
28.7g Protein
|
Greek Pasta with Tomatoes and White Beans
scaled to 1 serving
1/4 package
Spinach
2 oz
Whole wheat pasta
1/2 can
Tomatoes
1/2 cup
White beans
1/8 cup, crumbled
Feta cheese
Cottage Cheese & Cantaloupe
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup, cubes
Melons
|
Greek Pasta with Tomatoes and White Beans
Wash & chop spinach. Dice tomatoes. Drain and rinse beans.
Cook the pasta in a large pot of boiling salted water until al dente.
Meanwhile, combine tomatoes and beans in a large non-stick skillet. Bring to a boil over medium high heat. Reduce heat, and simmer 10 minutes.
Add spinach to the sauce; cook for 2 minutes or until spinach wilts, stirring constantly.
Serve sauce over pasta, and sprinkle with feta.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
|