2920 Calorie
Low-Carb diet and meal plan
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Example 2920 calorie
low-carb diet plan
Example 2920 Calorie Low-Carb Meal Plan
255.3g Carbs
91.6g Fat
248.2g Protein
Breakfast
916.8 Calories |
107.3g Carbs |
21.3g Fat |
74.8g Protein
2
shake
Vanilla Protein Milkshake
757.7 Calories |
74.3g Carbs |
19.0g Fat |
71.3g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
Vanilla Protein Milkshake
scaled to 2 shake
1 cup
Vanilla ice cream
60 grams
Whey protein powder
2 cup
Reduced fat milk
Natural granola with raisins
41
g
Natural granola with raisins
|
Vanilla Protein Milkshake
Mix in blender.
|
Lunch
993.1 Calories |
130.1g Carbs |
17.8g Fat |
85.9g Protein
2
serving
Tuna & White Bean Salad
721.5 Calories |
86.3g Carbs |
16.5g Fat |
61.0g Protein
1
large (7-1/4" to 8-/1/2" long)
(72 g)
Carrots
29.5 Calories |
6.9g Carbs |
0.2g Fat |
0.7g Protein
1
serving
Yogurt & Raisins
242.1 Calories |
36.9g Carbs |
1.1g Fat |
24.2g Protein
|
Tuna & White Bean Salad
scaled to 2 serving
1 1/2 cup
White beans
1 can
Tuna
2 stalk
Onions
1 tbsp
Lemon juice
1 tbsp
Olive oil
1/2 tsp
Salt
1/2 tsp
Pepper
Carrots
1
large (7-1/4" to 8-/1/2" long)
Carrots
Yogurt & Raisins
scaled to 1 serving
8 oz
Nonfat greek yogurt
1/4 cup
Raisins
|
Tuna & White Bean Salad
Pour beans into a colander and rinse with water. Allow the excess water to drain off.
Drain the can of tuna. Combine the drained beans and tuna in a bowl. Thinly slice the green onions and add to bowl as well.
Add the olive oil and lemon juice to the bowl, along with salt and pepper. Stir to combine. Taste the mixture and add salt, pepper, or lemon juice to your liking. Serve!
Yogurt & Raisins
Mix raisins into yogurt and enjoy!
|
Dinner
893.7 Calories |
17.9g Carbs |
52.6g Fat |
87.5g Protein
2
stuffed breast
Spinach and Cheese Stuffed Chicken
778.6 Calories |
17.6g Carbs |
43.0g Fat |
80.7g Protein
1
oz
(28 g)
Cheddar cheese
115.1 Calories |
0.4g Carbs |
9.6g Fat |
6.8g Protein
|
Spinach and Cheese Stuffed Chicken
scaled to 2 stuffed breast
2 half breast
Chicken breast
1 tbsp
Olive oil
1/2 tbsp
Garlic powder
1/2 tbsp
Onion powder
1/2 package
Spinach
1/4 cup
Parmesan cheese
1/4 cup, diced
Mozzarella cheese
1 large
Egg
1/2 cup
Olives
Cheddar cheese
28
g
Cheddar cheese
|
Spinach and Cheese Stuffed Chicken
PREP: Grate cheeses, beat the eggs, and slice the olives (use one 6 oz can of black olives).
Butterfly chicken breast (i.e. split it so that you can stuff it with stuff) and drizzle with olive oil.
Sprinkle chicken breast with garlic and onion powder and set aside.
In a saute pan cook spinach until spinach has started to wilt. Remove spinach from heat and add to a medium bowl with Parmesan cheese, half of the mozzarella cheese, and beaten egg and olives. Mix all ingredients until well incorporated.
Place a large spoonful of spinach mixture in the middle of each chicken breast and fold over, covering the spinach mixture completely.
Sprinkle with remaining cheese and place on baking sheet and bake on 350F for 20-25 minutes or until thermometer reaches 165F when chicken is tested.
|