Reverse Diet Solution - 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

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)

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

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Source: Reverse Diet Solution

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