2740 Calorie
Low-Carb diet and meal plan
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Example 2740 calorie
low-carb diet plan
Example 2740 Calorie Low-Carb Meal Plan
172.6g Carbs
90.1g Fat
253.8g Protein
Breakfast
601.9 Calories |
32.1g Carbs |
24.9g Fat |
64.7g Protein
2
serving
Zucchini Hash Browns
318.7 Calories |
14.9g Carbs |
23.0g Fat |
15.8g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
|
Zucchini Hash Browns
scaled to 2 serving
2 medium
Egg
1 tsp
Garlic powder
1 tsp
Onion powder
1 dash
Pepper
1 dash
Salt
1 tbsp
Olive oil
1 large
Zucchini
Nonfat greek yogurt
480
g
Nonfat greek yogurt
|
Zucchini Hash Browns
Slice and steam zucchini until soft on stovetop in a little water. Drain when cooked. Heat oil in skillet.
Mash zucchini until you have about 1 cup's worth and mix it together with slightly beaten eggs, salt, pepper, garlic powder and onion powder.
Drop by spoonfuls into the hot skillet.
After browning on one side flip and brown the other side.
|
Lunch
955.7 Calories |
48.6g Carbs |
42.8g Fat |
100.3g Protein
2
serving
Tuna Salad
471.6 Calories |
19.2g Carbs |
31.2g Fat |
36.3g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
|
Tuna Salad
scaled to 2 serving
1 can
Tuna
1 fruit
Avocados
1 tbsp
Lemon juice
1/4 cup chopped
Onions
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
|
Tuna Salad
Mix and mash all ingredients, then add salt, pepper, and garlic powder to your preference.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|
Dinner
922.9 Calories |
91.9g Carbs |
22.5g Fat |
88.8g Protein
4
cups
Canned Vegetable Soup with Tofu
543.1 Calories |
66.5g Carbs |
17.6g Fat |
31.4g Protein
2
serving
Cottage Cheese & Cantaloupe
379.9 Calories |
25.3g Carbs |
4.9g Fat |
57.3g Protein
|
Canned Vegetable Soup with Tofu
scaled to 4 cups
2 can
Vegetarian vegetable soup
300 grams
Tofu
4 tbsp
Parsley
Cottage Cheese & Cantaloupe
scaled to 2 serving
2 cup,
Cottage cheese
1 cup, cubes
Melons
|
Canned Vegetable Soup with Tofu
Prepare soup as directed on can. Cut tofu into 1/2 inch cubes. Add to soup and bring to a boil. Serve in a bowl. Sprinkle minced parsley. Serve with crackers if desired.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
|