690 Calorie
Low-Carb diet and meal plan
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Example 690 calorie
low-carb diet plan
Example 690 Calorie Low-Carb Meal Plan
51.6g Carbs
24.0g Fat
52.6g Protein
Breakfast
218.3 Calories |
12.7g Carbs |
11.3g Fat |
16.8g Protein
1
serving
Zucchini Hash
218.3 Calories |
12.7g Carbs |
11.3g Fat |
16.8g Protein
|
Zucchini Hash
scaled to 1 serving
4 tbsp chopped
Onions
1 cup, chopped
Zucchini
1 dash
Salt
1 dash
Pepper
1 spray
Pam cooking spray
2 extra large
Egg
1 tsp
Garlic powder
1 tsp
Onion powder
|
Zucchini Hash
Chop the onion and zucchini, and then mix everything up in a bowl.
Heat a pan on medium heat, and lightly spray with a cooking spray.
Spoon/pour the mixture into the pan. Cook about 5 minutes and flip. Cook another 5 min.
|
Lunch
220.3 Calories |
32.4g Carbs |
5.9g Fat |
10.6g Protein
1
cup
Red bean salad
198.2 Calories |
27.6g Carbs |
5.7g Fat |
9.5g Protein
1
medium whole (2-3/5" dia)
(123 g)
Tomatoes
22.1 Calories |
4.8g Carbs |
0.2g Fat |
1.1g Protein
|
Red bean salad
scaled to 1 cup
1/2 medium
Scallions
2/3 tbsp
Parsley
1 tsp
Olive oil
3/16 dash
Salt
3/16 dash
Pepper
3/16 cup, sliced
Red bell pepper
2/3 cup
Kidney beans
3/16 stalks, large
Celery
3/16 cup
Red pepper relish
1/2 tsp
Vinegar
Tomatoes
1
medium whole (2-3/5" dia)
Tomatoes
|
Red bean salad
Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley.
Combine all ingredients in a medium bowl and toss well; adjust seasonings.
|
Dinner
219.0 Calories |
6.5g Carbs |
6.7g Fat |
25.3g Protein
1
serving
Filet Mignon with Rich Balsamic Glaze
219.0 Calories |
6.5g Carbs |
6.7g Fat |
25.3g Protein
|
Filet Mignon with Rich Balsamic Glaze
scaled to 1 serving
4 oz
Beef tenderloin
1/4 tsp
Pepper
1/2 tsp
Salt
1 tbsp
Balsamic vinegar
1 fl oz
Red wine
|
Filet Mignon with Rich Balsamic Glaze
Sprinkle freshly ground pepper over both sides of each steak, and sprinkle with salt to taste.
Heat a nonstick skillet over medium-high heat. Place steaks in hot pan, and cook for 1 minute on each side, or until browned. Reduce heat to medium-low, and add balsamic vinegar and red wine. Cover, and cook for 4 minutes on each side, basting with sauce when you turn the meat over.
Remove steaks to two warmed plates, spoon one tablespoon of glaze over each, and serve immediately.
|