1480 Calorie
Low-Carb diet and meal plan
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Example 1480 calorie
low-carb diet plan
Example 1480 Calorie Low-Carb Meal Plan
84.8g Carbs
71.2g Fat
134.4g Protein
Breakfast
549.8 Calories |
42.9g Carbs |
40.8g Fat |
11.2g Protein
2
slice
Spicy Avocado Toast
549.8 Calories |
42.9g Carbs |
40.8g Fat |
11.2g Protein
|
Spicy Avocado Toast
scaled to 2 slice
1 fruit
Avocados
2 tsp
Olive oil
2 slice
Whole-wheat bread
2 tsp
Lemon juice
2 dash
Salt
2 dash
Pepper
1 tsp
Crushed red pepper flakes
|
Spicy Avocado Toast
Drizzle some olive oil on a piece of wheat bread and toast.
Mash and mix the avocado with some lemon juice, salt, and pepper, then spread it on top of the toast. Sprinkle red pepper flakes and eat.
|
Lunch
470.3 Calories |
18.7g Carbs |
8.5g Fat |
78.1g Protein
1
serving
Cottage Cheese with Spicy Tuna
228.3 Calories |
4.1g Carbs |
2.7g Fat |
46.1g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 1 serving
1/2 cup,
Cottage cheese
1/2 tsp
Dill
1 can
Tuna
1 tsp
Sriracha Sauce
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
|
Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|
Dinner
471.1 Calories |
23.2g Carbs |
21.8g Fat |
45.1g Protein
1
serving
Steak With Tomato Bean Salad
471.1 Calories |
23.2g Carbs |
21.8g Fat |
45.1g Protein
|
Steak With Tomato Bean Salad
scaled to 1 serving
6 oz
Beef tenderloin
1/2 medium
Cucumber
1/2 cup
Chickpeas
2 tsp
Olive oil
1 medium whole
Tomatoes
|
Steak With Tomato Bean Salad
Season the steak on both sides with a dash of salt and pepper. Rub both sides with half of the olive oil.
Heat a frying pan (preferably not nonstick) over high heat until very hot but not smoking, about 3 to 4 minutes. (If the pan gets too hot and starts to smoke, take it off the heat to cool a bit.) Place the steak in the pan and let it cook undisturbed until a dark crust forms on the bottom, about 3 to 4 minutes.
Flip the steak using tongs or a spatula and cook until it's medium rare, about 3 to 4 minutes more. To check for doneness, use your finger to press on the steak: It should be firm around the edges but still give in the center. You can also use an instant-read thermometer; it should read about 125°F to 130°F.
For the side salad, chop your tomato and cucumber, then mix with the chickpeas and toss with the other half of your olive oil.
|