1460 Calorie Low-Carb diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Keto diet plan, Vegetarian diet plan, Vegan diet plan, Gluten free diet plan Low carb free diet plan Low fat free diet plan High protein free diet plan

Example 1460 calorie low-carb diet plan

Example 1460 Calorie Low-Carb Meal Plan

119.4g Carbs 57.7g Fat 122.0g Protein

Meal Summary	Ingredients	Directions
Breakfast 439.6 Calories \| 51.8g Carbs \| 19.8g Fat \| 18.7g Protein 1 serving Simple Spinach Scramble 251.9 Calories \| 6.8g Carbs \| 18.7g Fat \| 14.1g Protein 1 melon, medium (about 5" dia) (552 g) Melons 187.7 Calories \| 45.0g Carbs \| 1.0g Fat \| 4.6g Protein	Simple Spinach Scramble scaled to 1 serving 2 tsp Olive oil 1 cup Spinach 1/4 cup, chopped Onions 2 ring Red bell pepper 2 large Egg 1 dash Salt 1 dash Pepper Melons 1 melon, medium (about 5" dia) Melons	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 475.1 Calories \| 44.9g Carbs \| 14.0g Fat \| 43.0g Protein 1 sandwich Barbecue tuna sandwich 360.0 Calories \| 44.6g Carbs \| 4.4g Fat \| 36.2g Protein 1 oz (28 g) Cheddar cheese 115.1 Calories \| 0.4g Carbs \| 9.6g Fat \| 6.8g Protein	Barbecue tuna sandwich scaled to 1 sandwich 1 roll Hamburger bun 1 can Tuna 4 tbsp Barbecue sauce Cheddar cheese 28 g Cheddar cheese	Barbecue tuna sandwich Get yourself your can of tuna and drain it, then put it in a bowl. Put 4 tbsp of your BBQ sauce on top of the tuna and mix well. Put the bowl in the microwave with a paper towel covering it (to keep everything clean) for 1 minute. Take out of the microwave and place on your bun, you've now got pulled tuna! It tastes a lot like pulled pork, so enjoy! Toast bun for a crispier sandwich.
Dinner 551.5 Calories \| 22.6g Carbs \| 24.0g Fat \| 60.2g Protein 1 chicken Baked Chicken with Spinach, Pears and Blue Cheese 545.1 Calories \| 21.4g Carbs \| 23.9g Fat \| 60.0g Protein 1 stalk, medium (7-1/2" - 8" long) (40 g) Celery 6.4 Calories \| 1.2g Carbs \| 0.1g Fat \| 0.3g Protein	Baked Chicken with Spinach, Pears and Blue Cheese scaled to 1 chicken 1 breast Chicken breast 3/4 tbsp Olive oil 1/8 cup chopped Red Onion 1 cup Spinach 1/2 tbsp Vinegar 1/2 large Pears 1/2 tbsp Parsley 3/16 cup, crumbled, not packed Blue cheese Celery 1 stalk, medium (7-1/2" - 8" long) Celery	Baked Chicken with Spinach, Pears and Blue Cheese Preheat oven to 375°F. Generously season each chicken breast with salt and pepper. In a large, oven-proof skillet heat 1 tablespoon olive oil and sear breasts 2 to 3 minutes each side until lightly golden. Place pan in oven and bake until chicken is cooked through, about 15 minutes. Slice pears and put them aside. While chicken is cooking, heat 1 tablespoon olive oil in a large pan over medium heat and sauté red onion until just softened, 2 to 3 minutes. Add spinach and toss until wilted. Season with salt and pepper and transfer to a large platter or divide evenly between 4 plates. Wipe out pan and heat remaining 1 tablespoon olive oil with vinegar. Add pears and gently heat until warm. Stir in parsley. Arrange cooked chicken breasts on spinach. Top with warmed pear slices and about 2 tablespoons blue cheese per breast.

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