1300 Calorie
Low-Fat diet and meal plan
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Example 1300 calorie
low-fat diet plan
Example 1300 Calorie Low-Fat Meal Plan
129.2g Carbs
31.9g Fat
137.3g Protein
Breakfast
425.7 Calories |
46.4g Carbs |
6.7g Fat |
44.9g Protein
1
serving
Strawberry protein shake
425.7 Calories |
46.4g Carbs |
6.7g Fat |
44.9g Protein
|
Strawberry protein shake
scaled to 1 serving
30 grams
Whey protein powder
1 cup, unthawed
Strawberries
1 cup
Reduced fat milk
1 tsp
Vanilla extract
1/2 medium
Banana
4 oz
Nonfat greek yogurt
|
Strawberry protein shake
Add everything to a blender and blend well. Using a plain, vanilla, or strawberry protein powder is ideal.
|
Lunch
413.3 Calories |
26.0g Carbs |
3.7g Fat |
69.4g Protein
1
serving
Cottage Cheese with Spicy Tuna
228.3 Calories |
4.1g Carbs |
2.7g Fat |
46.1g Protein
1
serving
Yogurt & Applesauce
185.0 Calories |
21.9g Carbs |
1.0g Fat |
23.3g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 1 serving
1/2 cup,
Cottage cheese
1/2 tsp
Dill
1 can
Tuna
1 tsp
Sriracha Sauce
Yogurt & Applesauce
scaled to 1 serving
1/2 cup
Applesauce
8 oz
Nonfat greek yogurt
|
Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
Yogurt & Applesauce
Mix together and enjoy!
|
Dinner
483.4 Calories |
56.9g Carbs |
21.5g Fat |
23.0g Protein
1
serving
Creamy Vegan Bean & Eggplant Casserole
294.6 Calories |
45.2g Carbs |
8.0g Fat |
14.4g Protein
1
serving
Steamed Broccoli with Olive Oil and Parmesan
188.8 Calories |
11.6g Carbs |
13.5g Fat |
8.6g Protein
|
Creamy Vegan Bean & Eggplant Casserole
scaled to 1 serving
1/4 eggplant, peeled
Eggplant
3/8 cup
White beans
3/8 cup
Chickpeas
1/4 tsp
Chili powder
3/8 tsp
Paprika
3/4 tsp
Tomato paste
1/2 can
Tomatoes
3/4 tsp
Sesame butter
3/4 tsp
Olive oil
1/4 dash
Salt
1/4 dash
Pepper
Steamed Broccoli with Olive Oil and Parmesan
scaled to 1 serving
3/4 tbsp
Olive oil
2 tbsp
Parmesan cheese
3/8 lb
Broccoli
|
Creamy Vegan Bean & Eggplant Casserole
Chop the eggplant into cubes about 1/4 inch in diameter. Saute in a large frying pan over a medium heat with a little olive oil for a few minutes until it starts to turn golden brown. Add the beans and the spices and mix so everything is evenly coated.
Add the tomato paste, chopped tomatoes and tahini, stir and simmer for 5-7 minutes until everything is completely heated through. Taste and season with salt and pepper. Serve with rice or baked potatoes and top with some freshly chopped parsley.
Steamed Broccoli with Olive Oil and Parmesan
PREPARATION: Remove tough broccoli stems.
Cut broccoli into 1 1/2- to 2-inch-wide florets. Peel stem and cut lengthwise into 1/3-inch-wide sticks.
Steam broccoli in a steamer rack set over boiling water, covered, until tender, 5 to 6 minutes. Transfer to a bowl and toss with oil, cheese, and salt and pepper to taste.
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