1270 Calorie
Low-Carb diet and meal plan
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Example 1270 calorie
low-carb diet plan
Example 1270 Calorie Low-Carb Meal Plan
105.6g Carbs
51.0g Fat
105.7g Protein
Breakfast
451.1 Calories |
56.1g Carbs |
12.1g Fat |
35.6g Protein
1
bowl
Peanut Butter Banana Oatmeal
309.5 Calories |
47.4g Carbs |
11.2g Fat |
11.2g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Peanut Butter Banana Oatmeal
scaled to 1 bowl
1/2 cup
Oatmeal
1 3/16 cup
Water
1/2 dash
Salt
1 tbsp
Peanut butter
1/2 medium
Banana
2 2/3 tbsp
Reduced fat milk
1/4 tsp
Butter
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Peanut Butter Banana Oatmeal
Combine the oatmeal, water and salt in a medium saucepan. Bring to a boil.
Cook for 5 minutes stirring occasionally. Add the peanut butter, banana, milk and butter and mix gently. Cook for another minute and serve.
|
Lunch
403.6 Calories |
12.0g Carbs |
25.0g Fat |
34.6g Protein
1
serving
Chicken and avocado salad
403.6 Calories |
12.0g Carbs |
25.0g Fat |
34.6g Protein
|
Chicken and avocado salad
scaled to 1 serving
1 can yields
Canned chicken
1/2 fruit
Avocados
2 sprigs
Fresh cilantro
0.2 lime yields
Lime juice
1 dash
Salt
4 leaf, large
Lettuce
|
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
|
Dinner
413.9 Calories |
37.6g Carbs |
13.9g Fat |
35.4g Protein
1
serving
Maple Glazed Salmon
308.9 Calories |
10.6g Carbs |
13.5g Fat |
34.1g Protein
1
medium (7" to 7-7/8" long)
(118 g)
Banana
105.0 Calories |
27.0g Carbs |
0.4g Fat |
1.3g Protein
|
Maple Glazed Salmon
scaled to 1 serving
1/2 tbsp
Maple syrups
1/2 tbsp
Hoisin sauce
1/2 tsp
Dijon mustard
1/8 tsp
Pepper
6 oz
Atlantic salmon
1/2 tsp
Vegetable oil
Banana
1
medium (7" to 7-7/8" long)
Banana
|
Maple Glazed Salmon
Preheat broiler.
Combine first 4 ingredients in a small bowl; stir with a whisk.
Place salmon, skin side down, on a broiler pan coated with oil. Brush with maple mixture. Broil 10 to 12 minutes or until fish flakes easily when tested with a fork, brushing with maple mixture after 5 minutes and again after 10 minutes.
|