2110 Calorie
Low-Carb diet and meal plan
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Example 2110 calorie
low-carb diet plan
Example 2110 Calorie Low-Carb Meal Plan
147.0g Carbs
88.8g Fat
204.6g Protein
Breakfast
789.5 Calories |
43.1g Carbs |
35.9g Fat |
79.6g Protein
1
serving
Berry Shake
506.3 Calories |
25.8g Carbs |
34.0g Fat |
30.7g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
|
Berry Shake
scaled to 1 serving
1/2 cup
Coconut milk
1 scoop
Whey protein powder
1/3 cup, unthawed
Blackberries, frozen
2 tbsp, whole
Flaxseed
3/4 cup
Water
1 tsp
Honey
Nonfat greek yogurt
480
g
Nonfat greek yogurt
|
Berry Shake
Put everything in the blender and whiz it together.
|
Lunch
667.0 Calories |
57.8g Carbs |
24.6g Fat |
60.7g Protein
1
serving
Tuna-Stuffed Tomato
270.9 Calories |
13.5g Carbs |
4.5g Fat |
45.7g Protein
2
serving
Peaches & Almond Butter on Toast
396.1 Calories |
44.2g Carbs |
20.1g Fat |
15.0g Protein
|
Tuna-Stuffed Tomato
scaled to 1 serving
1 large whole
Tomatoes
1 can
Tuna
1/2 tsp
Dill weed
1 dash
Salt
1 dash
Pepper
1 stalk
Onions
1/2 cup,
Cottage cheese
Peaches & Almond Butter on Toast
scaled to 2 serving
1 medium
Peaches
2 slice
Whole-wheat bread
2 tbsp
Almond butter
|
Tuna-Stuffed Tomato
Cut a large tomato in half. With a sharp knife or spoon, carefully remove some of the inside of the tomato to create a bowl.
Drain tuna and combine with chopped onions, cottage cheese, dill, and salt & pepper to taste. Stuff into tomato halves and enjoy!
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
682.4 Calories |
46.1g Carbs |
28.3g Fat |
64.3g Protein
1
serving
Healthy Caesar Salad
460.5 Calories |
6.3g Carbs |
22.1g Fat |
57.6g Protein
1
cup
(151 g)
Grapes
104.2 Calories |
27.3g Carbs |
0.2g Fat |
1.1g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
|
Healthy Caesar Salad
scaled to 1 serving
1 tbsp
Caesar salad dressing
3 cup
Spinach
1 breast
Chicken breast
1 tbsp
Olive oil
1 tbsp
Parmesan cheese
Grapes
151
g
Grapes
Cucumber & Hummus
scaled to 1 serving
1/4 cup
Hummus
1 cup slices
Cucumber
|
Healthy Caesar Salad
Prepare chicken breast by first pounding with a kitchen mallet or the back of a heavy jar until it is all approximately the same thickness. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side. The internal temperature should be 165° Fahrenheit.
In a separate container, mix the low-fat Caesar salad dressing with remaining olive oil.
Combine spinach, shredded chicken breast, parmesan cheese and dressing into a bowl and serve.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
|