2240 Calorie
Low-Carb diet and meal plan
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Example 2240 calorie
low-carb diet plan
Example 2240 Calorie Low-Carb Meal Plan
184.9g Carbs
78.1g Fat
198.6g Protein
Breakfast
753.3 Calories |
75.1g Carbs |
19.9g Fat |
66.8g Protein
1
shake
Vanilla Protein Milkshake
378.8 Calories |
37.1g Carbs |
9.5g Fat |
35.7g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
2
strips
Bacon
100.1 Calories |
0.3g Carbs |
9.5g Fat |
3.0g Protein
|
Vanilla Protein Milkshake
scaled to 1 shake
1/2 cup
Vanilla ice cream
30 grams
Whey protein powder
1 cup
Reduced fat milk
Nonfat yogurt
490
g
Nonfat yogurt
Bacon
scaled to 2 strips
2 strip
Bacon
|
Vanilla Protein Milkshake
Mix in blender.
Bacon
Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
|
Lunch
704.9 Calories |
33.2g Carbs |
40.5g Fat |
60.9g Protein
1
serving
Tuna-Stuffed Tomato
270.9 Calories |
13.5g Carbs |
4.5g Fat |
45.7g Protein
2
serving
Almond Butter & Celery
433.9 Calories |
19.6g Carbs |
36.0g Fat |
15.2g 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
Almond Butter & Celery
scaled to 2 serving
4 tbsp
Almond butter
4 stalks, large
Celery
|
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!
Almond Butter & Celery
Spread almond butter on celery and enjoy!
|
Dinner
761.6 Calories |
76.6g Carbs |
17.7g Fat |
71.0g Protein
1
bagel
Chicken & Mayo Bagel
622.6 Calories |
60.7g Carbs |
11.4g Fat |
65.0g Protein
1
serving
Red Bell Pepper and Hummus
139.0 Calories |
16.0g Carbs |
6.3g Fat |
6.0g Protein
|
Chicken & Mayo Bagel
scaled to 1 bagel
1 breast
Chicken breast
1 medium bagel
Bagels
3 slice, medium
Tomatoes
2 leaf, large
Lettuce
1 tbsp
Light mayonnaise
Red Bell Pepper and Hummus
scaled to 1 serving
1/4 cup
Hummus
1 medium
Red bell pepper
|
Chicken & Mayo Bagel
Slice the bagel in half, and if desired toast lightly.
Apply half of the mayonnaise to the cut-side of the top half of the bagel, and the remaining half of the mayonnaise to the bottom-half of the bagel.
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle. Slice the cooked chicken breast into 1/2cm thick slices.
Slice the Tomatoes into 1/2cm thick slices.
Arrange the lettuce on-top the bottom-half of the bagel, on-top of the lettuce place the slices of cooked chicken, balance the tomatoes on top of the chicken and finish by covering with the remaining half of the bagel
Red Bell Pepper and Hummus
Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
|