2480 Calorie
Low-Carb diet and meal plan
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Example 2480 calorie
low-carb diet plan
Example 2480 Calorie Low-Carb Meal Plan
210.2g Carbs
90.2g Fat
210.6g Protein
Breakfast
822.0 Calories |
79.7g Carbs |
42.0g Fat |
35.1g Protein
2
serving
Simple Spinach Scramble
503.9 Calories |
13.6g Carbs |
37.5g Fat |
28.2g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
|
Simple Spinach Scramble
scaled to 2 serving
4 tsp
Olive oil
2 cup
Spinach
1/2 cup, chopped
Onions
4 ring
Red bell pepper
4 large
Egg
2 dash
Salt
2 dash
Pepper
Natural granola with raisins
82
g
Natural granola with raisins
|
Simple Spinach Scramble
Heat olive oil in a pan over medium heat.
Clean the spinach off and throw it into the pan while still wet. Cook on medium heat and season with salt and pepper.
Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.
Add the eggs and scramble until cooked. Top with salt and pepper.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
|
Lunch
780.6 Calories |
62.2g Carbs |
10.4g Fat |
115.8g Protein
2
serving
Tuna-Stuffed Tomato
541.9 Calories |
27.1g Carbs |
9.1g Fat |
91.4g Protein
1
serving
Yogurt & Banana
238.8 Calories |
35.1g Carbs |
1.3g Fat |
24.4g Protein
|
Tuna-Stuffed Tomato
scaled to 2 serving
2 large whole
Tomatoes
2 can
Tuna
1 tsp
Dill weed
2 dash
Salt
2 dash
Pepper
2 stalk
Onions
1 cup,
Cottage cheese
Yogurt & Banana
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 medium
Banana
|
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!
Yogurt & Banana
Slice banana and mix with yogurt. Enjoy!
|
Dinner
850.9 Calories |
68.3g Carbs |
37.8g Fat |
59.8g Protein
2
sandwich
Grilled turkey sandwich
850.9 Calories |
68.3g Carbs |
37.8g Fat |
59.8g Protein
|
Grilled turkey sandwich
scaled to 2 sandwich
1 tbsp
Butter
4 slice
Whole-wheat bread
8 oz
Deli cut turkey
2 slice
Swiss cheese
|
Grilled turkey sandwich
Heat a small skillet over medium heat. Butter one side of each of the bread slices with one teaspoon butter. Place one slice, butter side down, in the skillet. Top with the turkey and cheese slices. Place the second slice of bread on top, butter side up.
When the first side of the sandwich is golden brown, turn and brown the other side, 3 to 5 minutes per side, or until the cheese begins to melt.
Remove sandwich to a plate. Eat with jam/preserves for a sweet taste.
|