3300 Calorie
Low-Fat diet and meal plan
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Example 3300 calorie
low-fat diet plan
Example 3300 Calorie Low-Fat Meal Plan
431.1g Carbs
80.5g Fat
263.4g Protein
Breakfast
1105.7 Calories |
156.5g Carbs |
35.7g Fat |
53.4g Protein
2
slice
Peanut Butter Banana Toast
769.7 Calories |
103.5g Carbs |
34.6g Fat |
24.1g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Peanut Butter Banana Toast
scaled to 2 slice
2 slice
Whole-wheat bread
1 large
Banana
2 tbsp
Honey
4 tbsp
Peanut butter
Nonfat yogurt
490
g
Nonfat yogurt
Oranges
1
fruit (2-5/8" dia)
Oranges
|
Peanut Butter Banana Toast
Toast bread to your liking.
Divide peanut butter and spread on toast.
Drizzle honey over the peanut butter.
Cut bananas length wise and lay across peanut butter.
Heat in microwave for 10 seconds.
Enjoy with a glass of milk.
|
Lunch
1099.9 Calories |
63.3g Carbs |
20.8g Fat |
159.3g Protein
2
shake
Coconut Milk Protein Shake
720.0 Calories |
38.0g Carbs |
15.9g Fat |
101.9g Protein
2
serving
Cottage Cheese & Cantaloupe
379.9 Calories |
25.3g Carbs |
4.9g Fat |
57.3g Protein
|
Coconut Milk Protein Shake
scaled to 2 shake
120 grams
Whey protein powder
2 cup
Pure Coconut Milk
4 tbsp
Cocoa
Cottage Cheese & Cantaloupe
scaled to 2 serving
2 cup,
Cottage cheese
1 cup, cubes
Melons
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
|
Dinner
1177.6 Calories |
211.2g Carbs |
24.0g Fat |
50.7g Protein
2
serving
Lemon Pasta
832.7 Calories |
175.6g Carbs |
4.8g Fat |
35.8g Protein
1
serving
Brussels Sprout Slaw
109.5 Calories |
10.5g Carbs |
7.1g Fat |
3.8g Protein
2
serving
Cucumber & Hummus
235.4 Calories |
25.1g Carbs |
12.0g Fat |
11.1g Protein
|
Lemon Pasta
scaled to 2 serving
1 tbsp
Lemon juice
1 1/2 tsp
Pepper
1/2 small
Red bell pepper
1 tbsp
Parmesan cheese
8 oz
Whole wheat pasta
Brussels Sprout Slaw
scaled to 1 serving
1/8 tsp
Salt
1/2 tbsp
Olive oil
1 tsp
Lemon juice
1/4 lb
Brussels sprouts
Cucumber & Hummus
scaled to 2 serving
1/2 cup
Hummus
2 cup slices
Cucumber
|
Lemon Pasta
Cook pasta according to package directions.
Slice red pepper.
Put pasta, sliced pepper, ground pepper, and lemon juice in a bowl.
Sprinkle with parmesan cheese.
Brussels Sprout Slaw
Keeping the stems intact, trim any loose or yellow leaves on the Brussels sprouts.
If you have a mandoline or vegetable slicer: Holding each sprout by the stem end, finely shred them on the slicer. If you don't, chop the sprouts finely with a kitchen knife.
Drizzle the slaw with olive oil, lemon juice, and salt and toss well.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
|