2170 Calorie
Low-Fat diet and meal plan
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Example 2170 calorie
low-fat diet plan
Example 2170 Calorie Low-Fat Meal Plan
205.8g Carbs
64.0g Fat
200.5g Protein
Breakfast
858.5 Calories |
104.2g Carbs |
19.6g Fat |
75.1g Protein
1
shake
Banana oatmeal smoothie
716.9 Calories |
95.6g Carbs |
18.7g Fat |
50.7g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Banana oatmeal smoothie
scaled to 1 shake
1/2 medium
Banana
1 1/2 cup
Reduced fat milk
1 cup
Oatmeal
1 tbsp
Peanut butter
1 scoop
Whey protein powder
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Banana oatmeal smoothie
Throw everything in a blender and blend. Add some ice cubes if you want it to be colder and less thick.
|
Lunch
705.9 Calories |
78.9g Carbs |
13.9g Fat |
70.9g Protein
1
sandwich
Hummus on Rye
203.5 Calories |
29.0g Carbs |
7.3g Fat |
9.6g Protein
2
serving
Cottage Cheese & Strawberries
378.6 Calories |
25.0g Carbs |
5.1g Fat |
57.1g Protein
1
serving
Salt & Vinegar Popcorn
123.8 Calories |
24.9g Carbs |
1.4g Fat |
4.2g Protein
|
Hummus on Rye
scaled to 1 sandwich
1/4 cup
Hummus
2 slice
Rye bread
1 slice
Pickles
1 slice, medium
Tomatoes
1 leaf outer
Lettuce
Cottage Cheese & Strawberries
scaled to 2 serving
1 cup, sliced
Strawberries
2 cup,
Cottage cheese
Salt & Vinegar Popcorn
scaled to 1 serving
4 cup
Popcorn
4 tablespoon
Malt Vinegar
1 tsp
Salt
|
Hummus on Rye
This is a pretty simple, nutritious, and satisfying sandwich. If you are a big eater you can add some additional hummus.
Cottage Cheese & Strawberries
Mix cottage cheese with sliced strawberries and serve.
Salt & Vinegar Popcorn
Put 1/4 cups of unpopped kernels in airpopper. Pop them up using your airpopper.
Put malt vinegar into a clean spray bottle and spritz all over popcorn. Finish with a dash of salt and serve!
|
Dinner
581.2 Calories |
22.6g Carbs |
30.5g Fat |
54.5g Protein
1
serving
Pork Medallions with Mustard-Caper Sauce
486.8 Calories |
10.0g Carbs |
26.6g Fat |
50.7g Protein
1
medium (approx 2-3/4" long, 2-1/2 dia.)
(119 g)
Red bell pepper
36.9 Calories |
7.2g Carbs |
0.4g Fat |
1.2g Protein
1
serving
Balsamic Asparagus
57.5 Calories |
5.4g Carbs |
3.5g Fat |
2.7g Protein
|
Pork Medallions with Mustard-Caper Sauce
scaled to 1 serving
1/2 dash
Salt
1 tbsp
Butter
1 tbsp
Dijon mustard
1 1/2 tbsp, drained
Capers
1/8 cup, whipped
Heavy whipping cream
1 cup
Chicken broth
1/2 lb
Pork tenderloin
1/2 dash
Pepper
4 tbsp chopped
Shallots
Red bell pepper
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
Balsamic Asparagus
scaled to 1 serving
6 spear, large
Asparagus
3/4 tsp
Olive oil
0.031 tsp
Pepper
3/4 tsp
Balsamic vinegar
|
Pork Medallions with Mustard-Caper Sauce
If the tenderloin cuts are not an even thickness, use a rolling pin or mallet to flatten them to an even 1/2-inch thickness. Sprinkle with salt and pepper.
Melt butter in heavy large skillet over medium-high heat. Add the tenderloin medallions to the pan and saut them until browned and just cooked through, about 2 minutes per side. Remove the medallions from the pan to a plate while you make the sauce.
Add the shallots to the pan and cook for a minute, stirring. Add the cream and chicken broth. Increase heat to a boil and boil until the sauce has thickened a bit, about 3 to 5 minutes. Scrape up any browned bits from the bottom of the pan. Stir in the mustard and capers. Return the pork to the pan and simmer until the pork has reheated.
Season to taste with salt and pepper, as needed and then serve immediately.
Balsamic Asparagus
Prepare asparagus by washing and snapping off tough end.
Heat oil in frying pan.
Add asparagus and keep moving around in pan until changes colour (approx 3-5 minutes) add balsamic vinegar and the pepper sprinkling over all of the asparagus.
Remove from heat and cover for a few minutes to let flavours develop. Serve.
|