1470 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 1470 calorie low-carb diet plan

Example 1470 Calorie Low-Carb Meal Plan

104.9g Carbs 54.0g Fat 142.3g Protein

Meal Summary	Ingredients	Directions
Breakfast 459.4 Calories \| 64.1g Carbs \| 2.9g Fat \| 48.5g Protein 2 pancakes Protein oatmeal pancakes 459.4 Calories \| 64.1g Carbs \| 2.9g Fat \| 48.5g Protein	Protein oatmeal pancakes scaled to 2 pancakes 30 grams Whey protein powder 5 large Egg white 1/4 tsp Cinnamon 1 small Banana 50 grams Blueberries 1/2 cup Oatmeal	Protein oatmeal pancakes Put the following ingredients (in this order, if you have blender blades on the bottom) into a blender: Oats, Whey Protein Powder, Cinnamon, Egg Whites. Start heating up a medium to large size pan (10"-12") on medium-high heat. If you want, you can heat up two pans to cook both pancakes at the same time. Blend until mixture is roughly uniform. You will might have to scoop whey powder off the sides of the blender because it sticks with egg whites. If your pan is not non-stick, use your favorite no calorie non-stick spray or a little bit of oil on the heated pan, and pour the mixture onto the pan. These ingredients yield about 2 large pancakes, so use half of mixture for one. Notice, blended oats are still denser than other ingredients, so they might settle on the bottom. Mix them up before pouring again. When the sides of a pancake start to look dry and start to curl up a little, flip it over and let the other side cook. It should look lightly brown when cooked well. Also, while pancakes are cooking, slice up a banana into about 0.5" slices. When pancakes are done, put banana slices on one half of a pancakes, then spread blueberries on the same side, and fold a pancakes in half. Eat it like a taco!
Lunch 453.4 Calories \| 21.4g Carbs \| 28.1g Fat \| 37.4g Protein 1 serving Spicy Tuna Salad 453.4 Calories \| 21.4g Carbs \| 28.1g Fat \| 37.4g Protein	Spicy Tuna Salad scaled to 1 serving 1 can Tuna 10 olive Olives 1/4 cup, chopped Scallions 1/2 pepper Jalapeno peppers 1 1/2 tbsp, drained Capers 1/4 tsp Cayenne pepper 3 1/4 tbsp Lemon juice 1/2 tbsp Olive oil 1/4 head Lettuce 1/2 fruit Avocados	Spicy Tuna Salad Any kind of lettuce or mixed greens can replace the butter lettuce. Chop olives, finely chop the jalapeno, and dice the lettuce. Combine all of the ingredients except for the lettuce and avocado, and then serve over lettuce. Slice avocado and serve on top.
Dinner 517.7 Calories \| 19.4g Carbs \| 23.1g Fat \| 56.4g Protein 1 serving Roasted Cod on Large Garlic Croutons 517.7 Calories \| 19.4g Carbs \| 23.1g Fat \| 56.4g Protein	Roasted Cod on Large Garlic Croutons scaled to 1 serving 1 1/4 tbsp Olive oil 1 fillet Cod 1 medium whole Tomatoes 3/4 cloves, minced Garlic 1/8 cup leaves, whole Basil 1 slice Whole-wheat bread 1/8 cup, chopped Onions 1 1/4 oz, boneless Anchovy	Roasted Cod on Large Garlic Croutons PREPARATION: Core and dice tomatoes. Finely chop onion. Mince anchovies. Mince 2 garlic cloves, half the other. Preheat oven to 475F. Combine tomatoes, onion, and anchovies in a large bowl. Add minced garlic and stir to blend. Season tomato mixture to taste with salt and pepper. Arrange fish on rimmed baking sheet. Brush both sides with 2 tablespoons oil; sprinkle with salt and pepper. Roast until just opaque in center, about 8 minutes. Meanwhile, heat remaining 3 tablespoons oil in heavy large skillet over medium-high heat. Add tomato mixture. Cook until tomatoes soften and sauce thickens, stirring occasionally, about 5 minutes; season with salt and pepper. Toast bread; rub 1 side with cut side of halved garlic. Top with tomato sauce, basil leaves, fish, and more sauce.

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