2430 Calorie
Low-Carb diet and meal plan
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Example 2430 calorie
low-carb diet plan
Example 2430 Calorie Low-Carb Meal Plan
195.7g Carbs
88.3g Fat
227.9g Protein
Breakfast
803.8 Calories |
85.3g Carbs |
19.5g Fat |
72.3g Protein
2
shake
Vanilla Protein Milkshake
757.7 Calories |
74.3g Carbs |
19.0g Fat |
71.3g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
|
Vanilla Protein Milkshake
scaled to 2 shake
1 cup
Vanilla ice cream
60 grams
Whey protein powder
2 cup
Reduced fat milk
Strawberries
144
g
Strawberries
|
Vanilla Protein Milkshake
Mix in blender.
|
Lunch
843.4 Calories |
70.1g Carbs |
45.2g Fat |
52.3g Protein
1
serving
Cucumber Avocado Salad with Tuna
447.4 Calories |
25.9g Carbs |
25.2g Fat |
37.2g Protein
2
serving
Peaches & Almond Butter on Toast
396.1 Calories |
44.2g Carbs |
20.1g Fat |
15.0g Protein
|
Cucumber Avocado Salad with Tuna
scaled to 1 serving
1 fruit
Avocados
2 tsp
Lime juice
1 cucumber
Cucumber
1/2 cup
Fresh cilantro
1/4 cup chopped
Onions
1 can
Tuna
1 dash
Salt
1 dash
Pepper
2 tsp
Light mayonnaise
Peaches & Almond Butter on Toast
scaled to 2 serving
1 medium
Peaches
2 slice
Whole-wheat bread
2 tbsp
Almond butter
|
Cucumber Avocado Salad with Tuna
Dice the avocado into 1/2 inch pieces, put in a bowl large enough to hold the whole salad, and toss with one tablespoon of the lime juice.
Peel strips from the cucumber if desired, then cut into fourths lengthwise and slice into bite-sized pieces. Chop the cilantro and thinly slice the green onion. Whisk together the mayo and the rest of the lime juice to make the dressing.
Add the chopped cucumbers, chopped cilantro, and sliced green onions to the avocado and gently combine. Add the dressing and stir just enough to combine. Drain the water from the tuna and use a fork to partly break apart the tuna into chunks. Stir tuna into the salad and GENTLY combine (don't over-stir; you want tuna to remain chunky.) Season to taste with salt and pepper and serve.
Peaches & Almond Butter on Toast
Toast bread. While bread is toasting, cut half of a peach into slices.
Top toast with almond butter and sliced peaches. Enjoy!
|
Dinner
799.9 Calories |
40.3g Carbs |
23.6g Fat |
103.4g Protein
2
hen
Broiled Cornish Hens
625.4 Calories |
17.9g Carbs |
16.1g Fat |
96.3g Protein
1
serving
Carrots with Hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein
|
Broiled Cornish Hens
scaled to 2 hen
1 tsp
Allspice
2 bird
Cornish game hens, meat only
2 tsp
Lemon juice
3 tsp
Molasses
Carrots with Hummus
scaled to 1 serving
5 tbsp
Hummus
1 cup strips or slices
Carrots
|
Broiled Cornish Hens
To prepare, remove the backbones from the hens, then flatten and pat dry.
Preheat the broiler. In a small bowl stir together the molasses, the lemon juice, the allspice, and salt and pepper to taste. Arrange the hens skin side down on a lightly oiled rack of a broiler pan and brush them with some of the molasses mixture.
Broil the hens about 4 inches from the heat, brushing them once with some of the remaining molasses mixture, for 10 minutes, turn them, and broil them for 4 minutes more. Brush the hens with the remaining molasses mixture and broil them for 4 to 5 minutes more, or until they are golden brown and cooked through.
Carrots with Hummus
Dip carrots into hummus, eat.
|