630 Calorie
Low-Carb diet and meal plan
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Example 630 calorie
low-carb diet plan
Example 630 Calorie Low-Carb Meal Plan
43.5g Carbs
15.9g Fat
83.2g Protein
Breakfast
227.5 Calories |
16.7g Carbs |
5.4g Fat |
27.1g Protein
1
sandwich
Smoked salmon and cottage sandwich
227.5 Calories |
16.7g Carbs |
5.4g Fat |
27.1g Protein
|
Smoked salmon and cottage sandwich
scaled to 1 sandwich
3 oz, boneless
Chinook salmon
2 oz
Cottage cheese
3 slice, medium
Tomatoes
1 slice
Whole-wheat bread
|
Smoked salmon and cottage sandwich
Toast the bread. Layer the salmon, tomatoes and top with the cottage cheese. Eat.
|
Lunch
230.1 Calories |
20.8g Carbs |
5.8g Fat |
24.9g Protein
1
serving
Seaweed Salad
76.3 Calories |
8.4g Carbs |
4.7g Fat |
1.0g Protein
1
serving
Yogurt with Radishes & Dill
153.8 Calories |
12.4g Carbs |
1.0g Fat |
24.0g Protein
|
Seaweed Salad
scaled to 1 serving
1/4 cup slices
Cucumber
1/4 cup strips or slices
Carrots
1/16 cup, chopped
Cabbage
1/2 tbsp
Rice wine vinegar
1 tsp
Sesame oil
1/2 tsp
Honey
1/16 tsp
Salt
2 2/3 tbsp
Seaweed
Yogurt with Radishes & Dill
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup slices
Radishes
1/2 tsp
Dill weed
1 dash
Salt
1 dash
Pepper
|
Seaweed Salad
Soak seaweed in 3 cups of water for 5 minutes
Thinly slice carrots, cucumber, and cabbage
Strain water from seaweed
Mix and serve
Yogurt with Radishes & Dill
Chop radishes. Mix into yogurt with dill and a dash of salt and pepper. Enjoy!
|
Dinner
192.7 Calories |
6.0g Carbs |
4.8g Fat |
31.1g Protein
1
serving
Chicken Stir-Fry
192.7 Calories |
6.0g Carbs |
4.8g Fat |
31.1g Protein
|
Chicken Stir-Fry
scaled to 1 serving
1/16 tsp
Cayenne pepper
1/2 breast
Chicken breast
1 tbsp
Chicken broth
1/4 cup
Asparagus
1/4 cup chopped
Broccoli
1/4 tsp
Ginger
1/2 cup, pieces or slices
Mushrooms
1/4 medium
Carrots
1/4 extra large
Egg
|
Chicken Stir-Fry
Heat the chicken stock or broth in a non-stick wok over medium-high heat. Chop the vegetables.
Cut the chicken into strips or chunks and add to the wok (or any other protein choice - tofu, lamb, beef, shrimp). Cook until almost done.
Add the vegetables, cayenne pepper and ginger, cook until tender.
Seperately, quickly scramble the egg and then it mix through the stir-fry thorougly.
Serve hot.
|