Reposting from: ChangingShape.com
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
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 |
