2190 Calorie
Low-Carb diet and meal plan
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Example 2190 calorie
low-carb diet plan
Example 2190 Calorie Low-Carb Meal Plan
188.2g Carbs
75.0g Fat
192.2g Protein
Breakfast
742.8 Calories |
84.9g Carbs |
22.0g Fat |
54.0g Protein
1
serving
Tasty Turkey & Spinach Omelet
424.6 Calories |
18.8g Carbs |
17.5g Fat |
47.1g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
|
Tasty Turkey & Spinach Omelet
scaled to 1 serving
1/2 cup, chopped
Onions
1/2 cup diced
Mushrooms
3 oz
Deli cut turkey
12 tbsp
Egg white
1 large
Egg
1/4 cup, shredded
Cheddar cheese
1 cup
Spinach
Natural granola with raisins
82
g
Natural granola with raisins
|
Tasty Turkey & Spinach Omelet
Lightly coat a nonstick pan with cooking spray and place over medium heat. Add the onion, mushrooms, and turkey and cook for about 5 minutes. Once cooked, transfer to a plate and set aside.
Mix the egg and egg whites in a bowl and pour the mixture into the pan.
After a couple of minutes, you should see bubbles. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2-3 minutes or until the center of the omelet starts to look dry.
Place the cheese in the middle of the omelet and spread the turkey mixture and spinach on top (in the center of the omelet). Using a spatula gently fold one edge of the omelet over.
Let the omelet cook for another two minutes or until the cheese melts to your desired consistency. Slide the omelet out of the skillet and onto a plate.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
|
Lunch
741.0 Calories |
68.0g Carbs |
20.8g Fat |
76.3g Protein
1
serving
Tuna Salad
235.8 Calories |
9.6g Carbs |
15.6g Fat |
18.1g Protein
2
serving
Cottage Cheese with Banana
505.2 Calories |
58.4g Carbs |
5.2g Fat |
58.2g Protein
|
Tuna Salad
scaled to 1 serving
1/2 can
Tuna
1/2 fruit
Avocados
1/2 tbsp
Lemon juice
1/8 cup chopped
Onions
Cottage Cheese with Banana
scaled to 2 serving
2 small
Banana
2 cup,
Cottage cheese
|
Tuna Salad
Mix and mash all ingredients, then add salt, pepper, and garlic powder to your preference.
Cottage Cheese with Banana
Slice banana and combine with cottage cheese. Serve.
|
Dinner
664.6 Calories |
35.3g Carbs |
32.1g Fat |
61.9g Protein
1
serving
Rosemary Trout with Cherry-Tomato Sauce
372.4 Calories |
4.1g Carbs |
24.1g Fat |
33.5g Protein
2
serving
Pan Roasted Asparagus
107.2 Calories |
9.3g Carbs |
7.0g Fat |
5.1g Protein
1
serving
Yogurt & Applesauce
185.0 Calories |
21.9g Carbs |
1.0g Fat |
23.3g Protein
|
Rosemary Trout with Cherry-Tomato Sauce
scaled to 1 serving
1/2 tsp
Rosemary
1 tbsp
Olive oil
1/2 cup cherry tomatoes
Cherry tomatoes
1/4 tbsp chopped
Shallots
1/4 dash
Salt
1/4 dash
Pepper
3/4 tsp
Balsamic vinegar
2 fillet
Trout
Pan Roasted Asparagus
scaled to 2 serving
1/2 lb
Asparagus
1/2 tbsp
Olive oil
1/2 clove
Garlic
1/2 tsp
Salt
Yogurt & Applesauce
scaled to 1 serving
1/2 cup
Applesauce
8 oz
Nonfat greek yogurt
|
Rosemary Trout with Cherry-Tomato Sauce
PREPARATION: Halve tomatoes. Chop shallot, rosemary.
Mix tomatoes, shallot, vinegar, and chopped
rosemary in bowl. Stir in 1 tablespoon oil.
Season sauce with salt and pepper.
Open trout like book on work surface.
Sprinkle with salt and pepper. Place
2 rosemary sprigs on each; fold over to close.
Divide 3 tablespoons oil between 2
large nonstick skillets. Place over medium-high
heat. Add 2 trout to each skillet. Cook
trout until brown outside and just opaque in
center, about 4 minutes per side. Transfer to
plates. Spoon sauce alongside.
Pan Roasted Asparagus
Trim the bottom inch or two off the asparagus. Finely chop the garlic.
Cut spears in half crosswise.
Heat olive oil in a large heavy skillet.
Add asparagus.
Toss well.
Sprinkle with salt and garlic.
Toss well for one to two minutes.
Serve hot or at room temperature.
Yogurt & Applesauce
Mix together and enjoy!
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