3290 Calorie
Low-Carb diet and meal plan
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Example 3290 calorie
low-carb diet plan
Example 3290 Calorie Low-Carb Meal Plan
185.2g Carbs
144.4g Fat
311.2g Protein
Breakfast
954.6 Calories |
57.5g Carbs |
53.8g Fat |
64.1g Protein
1
Shaker
Strawberry Banana Smoothie
954.6 Calories |
57.5g Carbs |
53.8g Fat |
64.1g Protein
|
Strawberry Banana Smoothie
scaled to 1 Shaker
1 medium
Banana
4 medium
Strawberries
60 grams
Whey protein powder
4 fl oz
Heavy whipping cream
1 1/2 cup
Reduced fat milk
|
Strawberry Banana Smoothie
*Only protein in database was chocolate at time of making.
-Substitute chocolate protein with strawberry banana protein.
|
Lunch
1172.0 Calories |
63.6g Carbs |
52.7g Fat |
117.5g Protein
2
serving
Chicken and avocado salad
807.2 Calories |
24.0g Carbs |
50.0g Fat |
69.3g Protein
2
serving
Yogurt & Strawberries
364.8 Calories |
39.6g Carbs |
2.7g Fat |
48.2g Protein
|
Chicken and avocado salad
scaled to 2 serving
2 can yields
Canned chicken
1 fruit
Avocados
5 sprigs
Fresh cilantro
0.4 lime yields
Lime juice
2 dash
Salt
8 leaf, large
Lettuce
Yogurt & Strawberries
scaled to 2 serving
16 oz
Nonfat greek yogurt
2 cup, halves
Strawberries
|
Chicken and avocado salad
Chop the cilantro, cut up avocado.
Combine the chicken, avocado, cilantro, lime, and salt. (use only a squeeze of lime juice, and salt to taste).
Arrange the bib leaves, and serve the chicken salad on top
Yogurt & Strawberries
Mixed sliced strawberries with yogurt and enjoy!
|
Dinner
1131.6 Calories |
64.0g Carbs |
37.9g Fat |
129.6g Protein
2
serving
Brown Sugar Salmon
605.2 Calories |
28.7g Carbs |
22.5g Fat |
68.3g Protein
2
serving
PBJ Cottage Cheese
526.4 Calories |
35.3g Carbs |
15.4g Fat |
61.3g Protein
|
Brown Sugar Salmon
scaled to 2 serving
1/8 cup packed
Brown sugar
1 tbsp
Dijon mustard
1/2 tsp
Salt
1/2 tsp
Pepper
12 oz
Atlantic salmon
PBJ Cottage Cheese
scaled to 2 serving
4 tsp
Strawberry jam
4 tsp
Peanut butter
2 cup,
Cottage cheese
|
Brown Sugar Salmon
Preheat the oven's broiler and set the oven rack at about 6 inches from the heat source; prepare the rack of a broiler pan with cooking spray.
Season the salmon with salt and pepper and arrange onto the prepared broiler pan. Whisk together the brown sugar and Dijon mustard in a small bowl; spoon mixture evenly onto top of salmon fillets.
Cook under the preheated broiler until the fish flakes easily with a fork, 7 to 10 minutes. Each serving is a 6 oz fillet (170 grams before cooking).
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
|