1090 Calorie
Low-Carb diet and meal plan
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Example 1090 calorie
low-carb diet plan
Example 1090 Calorie Low-Carb Meal Plan
82.7g Carbs
50.7g Fat
88.3g Protein
Breakfast
385.0 Calories |
50.9g Carbs |
9.7g Fat |
29.1g Protein
1
smoothie
PB&J Smoothie
385.0 Calories |
50.9g Carbs |
9.7g Fat |
29.1g Protein
|
PB&J Smoothie
scaled to 1 smoothie
1 small
Banana
1 tbsp
Peanut butter
1 tsp
Strawberry jam
8 oz
Nonfat greek yogurt
1 cup, halves
Strawberries
|
PB&J Smoothie
Blend all ingredients
|
Lunch
380.0 Calories |
10.8g Carbs |
25.1g Fat |
27.2g Protein
1
serving
Antipasto "No-Bread" Rollups
264.9 Calories |
10.5g Carbs |
15.6g Fat |
20.4g Protein
1
oz
(28 g)
Cheddar cheese
115.1 Calories |
0.4g Carbs |
9.6g Fat |
6.8g Protein
|
Antipasto "No-Bread" Rollups
scaled to 1 serving
1 slice
Sliced ham
1 oz
Deli cut turkey
1 tbsp
Hummus
1 slice
Provolone cheese
1 slice
Beef salami
1 oz
Roasted Red Peppers
1 small
Banana pepper
Cheddar cheese
28
g
Cheddar cheese
|
Antipasto "No-Bread" Rollups
Stack ham, turkey, hummus, sliced turkey, cheese, roasted red peppers and chopped banana peppers. Roll up and enjoy!
|
Dinner
343.1 Calories |
21.0g Carbs |
15.8g Fat |
32.0g Protein
1
serving
Peachy Keen Chicken
208.8 Calories |
9.6g Carbs |
6.5g Fat |
27.1g Protein
1
serving
Steamed Broccoli
134.3 Calories |
11.3g Carbs |
9.3g Fat |
4.9g Protein
|
Peachy Keen Chicken
scaled to 1 serving
1/2 cup, halves or slices
Peaches
3/8 tsp
Honey
1 half breast
Chicken breast
3/4 tsp
Olive oil
1/4 dash
Pepper
1/4 dash
Salt
Steamed Broccoli
scaled to 1 serving
3/8 lb
Broccoli
3/4 tbsp
Butter
1/8 tsp
Lemon juice
|
Peachy Keen Chicken
Drain the peaches of syrup (1 can per 4 servings). Place the peaches in a food processor and process to a smooth puree. Add the oil and honey and process briefly to blend; transfer to a large resealable plastic bag.
Add the chicken pieces and close, squeezing out the air. Chill for 15 minutes (or you can do it the day before).
Prepare the grill (gas grill at medium; charcoal grill arranged for indirect heat), heat a grill pan over medium heat, or preheat the broiler.
Remove the chicken pieces from the bag and place on a plate. Season lightly with salt and pepper and transfer to the grill.
Cover and cook until charred underneath, 4 to 5 minutes. Turn and cook until charred and firm when poked with a finger, 4 to 5 minutes more.
Steamed Broccoli
Trim the broccoli into large florets.
Place the broccoli in a steaming basket over boiling water; cover and steam for 3 minutes.
Remove the lid for a moment, then cook, partially covered, until the stems are tender-firm, another 8-10 minutes.
Remove to a platter; season with salt and pepper, the butter, and the lemon juice.
|