Thursday, November 11, 2010

Free Low Fat Recipes (2800 Low Calorie Meal)

Reposting from:

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
  1. Commit to consuming 4 - 6 small meals and snacks everyday.
  2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
  3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
  4. Eat your foods slower.
  5. 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.
  6. Avoid foods that are high in fat and calories.
  7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
  8. 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).
12 ouncescoffee-w/caffeine0.401.400.008.00
1.5 cupcottage cheese - 1% fat42.009.003.00246.00
1 tbpscream,fluid,half and half0.440.651.7319.55
0.5 cupfruit cocktail0.5129.760.09114.40
2 eachOrange- medium2.2034.800.00138.00
1 mediumPeach- medium0.609.700.1037.00
1 tspSugar-white0.004.000.0015.00
AM Snack
1 eachBanana-medium1.2026.700.60105.00
3 tbpsPeanut Butter12.0010.5024.45285.00
1 eachApple- medium with peel0.3021.100.0081.00
3 eachBread whole wheat slice9.0036.003.00210.00
1 ounceChedder, mild shredded, Kraft Lite Naturals8.001.005.0080.00
0.1 cupLettuce, iceberg, raw0.
1 tspSugar - White0.004.000.0015.00
12 fluid ouncesTea- prepared w/tap water0.
2 ounceturkey breast/white meat17.000.000.4076.50
0.15 cupMayo0.328.4211.77137.37
PM Snack
2 eachBread- slice rye 7 grain10.0072.004.00180.00
1 tbpsMayonnaise- Kraft Free, fat free0.
0.5 cupTuna solid in water30.000.002.00140.00
1 eachBanana- medium1.2026.700.60105.00
3 eachBread whole wheat- slice9.0036.003.00210.00
4 tspJelly-strawberry, pure seedless, Knott's0.0016.000.0072.00
2 cupMilk-skim no fat16.0024.000.00160.00
4 tbpsPeanut Butter16.0014.0032.60328.00
Grand Total:176.22389.8492.352827.00
Grocery List
Apple - medium with peel7 each
Banana - medium 8 inch14 each
Bread - slice rye 7 grain14 each
Bread whole wheat - slice42 each
Cheddar, mild shredded7 ounces
Cottage Cheese - 1 % fat10.5 cups
Cream, fluid, half and half7 tablespoons
Fruit cocktail3.5 Cups
Jelly - Strawberry28 tsp
Lettuce, raw0.7 cup
Tuna Solid White in water3.5 ounces
Mayo type, reg., w/salt1 cup
Mayo type, reg., w/salt7 tbps
Milk - non fat14 cups
Orange - medium14 each
Peach - medium, 4 oz.7 each
Peanut Butter49 table spoons
Tea - prepared w/ tap water84 ounces
Sugar - white14 tea spoons
Turkey Breast / White Meat14 ounces

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