Free Low Fat Recipes (2800 Low Calorie Meal)
When selecting a low fat meal, make sure you are consuming a balanced and
complete diet. Your assignment is to set realistic and attainable diet goals.
Start by following the simple guidelines below.
Nutritional and Low Fat Meal Guidelines
- Commit to consuming 4 - 6 small meals and snacks everyday.
- To succeed, you must plan ahead by packing your foods the night before.
Thus, you should always have fresh and low-fat foods around.
- Keep it simple. Don't get too caught up on the specifics or your diet.
Start by simply just counting calories.
- Eat your foods slower.
- Make healthier food selections like fruits, vegetables, whole grain cereals,
and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless
poultry.
- Avoid foods that are high in fat and calories.
- Avoid foods that are high in sugars such as pastries, candy bars, pies
and candy.
- Use a variety of fruits and vegetables in your nutrition plan. Start by
trying to eat 5 total vegetable and fruit servings every single day.
Here is a sample low fat meal (2800 calories).
Breakfast
|
|
Amount |
Item |
Protein |
Carbs |
Fats |
Calories |
|
12 ounces |
coffee-w/caffeine |
0.40 |
1.40 |
0.00 |
8.00 |
|
1.5 cup |
cottage cheese - 1% fat |
42.00 |
9.00 |
3.00 |
246.00 |
|
1 tbps |
cream,fluid,half and half |
0.44 |
0.65 |
1.73 |
19.55 |
|
0.5 cup |
fruit cocktail |
0.51 |
29.76 |
0.09 |
114.40 |
|
2 each |
Orange- medium |
2.20 |
34.80 |
0.00 |
138.00 |
|
1 medium |
Peach- medium |
0.60 |
9.70 |
0.10 |
37.00 |
|
1 tsp |
Sugar-white |
0.00 |
4.00 |
0.00 |
15.00 |
|
Total: |
46.15 |
89.30 |
4.92 |
577.95 |
| AM Snack |
|
1 each |
Banana-medium |
1.20 |
26.70 |
0.60 |
105.00 |
|
3 tbps |
Peanut Butter |
12.00 |
10.50 |
24.45 |
285.00 |
|
Total: |
13.20 |
37.20 |
25.05 |
390.00 |
| Lunch |
|
1 each |
Apple- medium with peel |
0.30 |
21.10 |
0.00 |
81.00 |
|
3 each |
Bread whole wheat slice |
9.00 |
36.00 |
3.00 |
210.00 |
|
1 ounce |
Chedder, mild shredded, Kraft Lite Naturals |
8.00 |
1.00 |
5.00 |
80.00 |
|
0.1 cup |
Lettuce, iceberg, raw |
0.06 |
0.11 |
0.01 |
0.66 |
|
1 tsp |
Sugar - White |
0.00 |
4.00 |
0.00 |
15.00 |
|
12 fluid ounces |
Tea- prepared w/tap water |
0.00 |
1.00 |
0.00 |
4.00 |
|
2 ounce |
turkey breast/white meat |
17.00 |
0.00 |
0.40 |
76.50 |
|
0.15 cup |
Mayo |
0.32 |
8.42 |
11.77 |
137.37 |
|
Total: |
34.67 |
71.64 |
20.18 |
604.53 |
| PM Snack |
|
2 each |
Bread- slice rye 7 grain |
10.00 |
72.00 |
4.00 |
180.00 |
|
1 tbps |
Mayonnaise- Kraft Free, fat free |
0.00 |
3.00 |
0.00 |
8.00 |
|
0.5 cup |
Tuna solid in water |
30.00 |
0.00 |
2.00 |
140.00 |
|
Total: |
40.00 |
75.00 |
6.00 |
328.00 |
| Dinner |
|
1 each |
Banana- medium |
1.20 |
26.70 |
0.60 |
105.00 |
|
3 each |
Bread whole wheat- slice |
9.00 |
36.00 |
3.00 |
210.00 |
|
4 tsp |
Jelly-strawberry, pure seedless, Knott's |
0.00 |
16.00 |
0.00 |
72.00 |
|
2 cup |
Milk-skim no fat |
16.00 |
24.00 |
0.00 |
160.00 |
|
4 tbps |
Peanut Butter |
16.00 |
14.00 |
32.60 |
328.00 |
|
Total: |
42.20 |
116.70 |
36.20 |
927.00 |
| |
|
Grand Total: |
176.22 |
389.84 |
92.35 |
2827.00 |
Grocery List
| Food |
Quantity |
| Apple - medium with peel |
7 each |
| Banana - medium 8 inch |
14 each |
| Bread - slice rye 7 grain |
14 each |
| Bread whole wheat - slice |
42 each |
| Cheddar, mild shredded |
7 ounces |
| Cottage Cheese - 1 % fat |
10.5 cups |
| Cream, fluid, half and half |
7 tablespoons |
| Fruit cocktail |
3.5 Cups |
| Jelly - Strawberry |
28 tsp |
| Lettuce, raw |
0.7 cup |
| Tuna Solid White in water |
3.5 ounces |
| Mayo type, reg., w/salt |
1 cup |
| Mayo type, reg., w/salt |
7 tbps |
| Milk - non fat |
14 cups |
| Orange - medium |
14 each |
| Peach - medium, 4 oz. |
7 each |
| Peanut Butter |
49 table spoons |
| Tea - prepared w/ tap water |
84 ounces |
| Sugar - white |
14 tea spoons |
| Turkey Breast / White Meat |
14 ounces |
1300
Calorie Low Fat Diet
1400
Calorie Low Fat Diet
1500
Calorie Low Fat
Diet
1600
Calorie Low Fat Diet
2200
Calorie Low Fat
Diet
2800
Calorie Low Fat
Diet
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