2390 Calorie
Low-Fat diet and meal plan
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Example 2390 calorie
low-fat diet plan
Example 2390 Calorie Low-Fat Meal Plan
240.4g Carbs
63.4g Fat
218.2g Protein
Breakfast
787.1 Calories |
73.2g Carbs |
28.7g Fat |
58.5g Protein
1
shake
Vanilla Protein Milkshake
378.8 Calories |
37.1g Carbs |
9.5g Fat |
35.7g Protein
2
serving
Brie cheese on bread
408.3 Calories |
36.1g Carbs |
19.2g Fat |
22.8g Protein
|
Vanilla Protein Milkshake
scaled to 1 shake
1/2 cup
Vanilla ice cream
30 grams
Whey protein powder
1 cup
Reduced fat milk
Brie cheese on bread
scaled to 2 serving
2 slice large
Multi-grain bread
2 oz
Brie cheese
|
Vanilla Protein Milkshake
Mix in blender.
Brie cheese on bread
Spread cheese on bread, eat.
|
Lunch
868.4 Calories |
126.0g Carbs |
9.5g Fat |
75.6g Protein
2
sandwich
Barbecue tuna sandwich
720.0 Calories |
89.1g Carbs |
8.7g Fat |
72.4g Protein
2
medium whole (2-3/5" dia)
(246 g)
Tomatoes
44.3 Calories |
9.6g Carbs |
0.5g Fat |
2.2g Protein
1
cup
(151 g)
Grapes
104.2 Calories |
27.3g Carbs |
0.2g Fat |
1.1g Protein
|
Barbecue tuna sandwich
scaled to 2 sandwich
2 roll
Hamburger bun
2 can
Tuna
8 tbsp
Barbecue sauce
Tomatoes
2
medium whole (2-3/5" dia)
Tomatoes
Grapes
151
g
Grapes
|
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.
|
Dinner
727.5 Calories |
41.2g Carbs |
25.2g Fat |
84.1g Protein
1
chicken
Baked Chicken with Spinach, Pears and Blue Cheese
545.1 Calories |
21.4g Carbs |
23.9g Fat |
60.0g Protein
1
serving
Yogurt & Strawberries
182.4 Calories |
19.8g Carbs |
1.3g Fat |
24.1g Protein
|
Baked Chicken with Spinach, Pears and Blue Cheese
scaled to 1 chicken
1 breast
Chicken breast
3/4 tbsp
Olive oil
1/8 cup chopped
Red Onion
1 cup
Spinach
1/2 tbsp
Vinegar
1/2 large
Pears
1/2 tbsp
Parsley
3/16 cup, crumbled, not packed
Blue cheese
Yogurt & Strawberries
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, halves
Strawberries
|
Baked Chicken with Spinach, Pears and Blue Cheese
Preheat oven to 375°F. Generously season each chicken breast with salt and pepper. In a large, oven-proof skillet heat 1 tablespoon olive oil and sear breasts 2 to 3 minutes each side until lightly golden. Place pan in oven and bake until chicken is cooked through, about 15 minutes.
Slice pears and put them aside. While chicken is cooking, heat 1 tablespoon olive oil in a large pan over medium heat and sauté red onion until just softened, 2 to 3 minutes. Add spinach and toss until wilted. Season with salt and pepper and transfer to a large platter or divide evenly between 4 plates.
Wipe out pan and heat remaining 1 tablespoon olive oil with vinegar. Add pears and gently heat until warm. Stir in parsley. Arrange cooked chicken breasts on spinach. Top with warmed pear slices and about 2 tablespoons blue cheese per breast.
Yogurt & Strawberries
Mixed sliced strawberries with yogurt and enjoy!
|