2460 Calorie
Low-Carb diet and meal plan
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Example 2460 calorie
low-carb diet plan
Example 2460 Calorie Low-Carb Meal Plan
174.4g Carbs
86.4g Fat
249.5g Protein
Breakfast
849.2 Calories |
37.7g Carbs |
35.0g Fat |
94.1g Protein
2
serving
Tasty Turkey & Spinach Omelet
849.2 Calories |
37.7g Carbs |
35.0g Fat |
94.1g Protein
|
Tasty Turkey & Spinach Omelet
scaled to 2 serving
1 cup, chopped
Onions
1 cup diced
Mushrooms
6 oz
Deli cut turkey
24 tbsp
Egg white
2 large
Egg
1/2 cup, shredded
Cheddar cheese
2 cup
Spinach
|
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
813.2 Calories |
134.7g Carbs |
4.9g Fat |
65.7g Protein
1
serving
Mexican Cottage Cheese Salad
334.5 Calories |
39.4g Carbs |
3.2g Fat |
38.9g Protein
2
medium (7" to 7-7/8" long)
(236 g)
Banana
210.0 Calories |
53.9g Carbs |
0.8g Fat |
2.6g Protein
1
serving
Yogurt & Dried Mango
268.6 Calories |
41.3g Carbs |
0.9g Fat |
24.1g Protein
|
Mexican Cottage Cheese Salad
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Salsa
1/2 cup
Canned black beans
2 cup shredded
Lettuce
Banana
2
medium (7" to 7-7/8" long)
Banana
Yogurt & Dried Mango
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 1/2 oz
Mangos
|
Mexican Cottage Cheese Salad
Mix salsa, cottage cheese, and black beans together well. Serve on top of lettuce and enjoy.
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
|
Dinner
801.2 Calories |
2.0g Carbs |
46.4g Fat |
89.7g Protein
2
serving
Red Snapper with Basil Vinaigrette
801.2 Calories |
2.0g Carbs |
46.4g Fat |
89.7g Protein
|
Red Snapper with Basil Vinaigrette
scaled to 2 serving
3 tbsp
Olive oil
1 1/2 tbsp, chopped
Basil
1 1/2 tbsp
Lemon juice
2 fillet
Snapper
1/2 tsp
Salt
1/4 tsp
Pepper
|
Red Snapper with Basil Vinaigrette
Preheat broiler and oil a large shallow baking pan (1 inch deep).
Season fish all over with 1/2 teaspoon salt and 1/4 teaspoon pepper, then put, skin sides down, in baking pan. Drizzle fillets with 1/2 tablespoon lemon juice and 1 tablespoon oil (total).
Broil fish 6 inches from heat until just cooked through, 6 to 8 minutes. Transfer to a platter.
While fish broils, whisk together remaining 1/2 teaspoon salt, 1/4 teaspoon pepper, and 2 1/2 tablespoons lemon juice in a small bowl, then add remaining 5 tablespoons oil in a slow stream, whisking until emulsified. Stir in basil and spoon vinaigrette over cooked fish.
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