1590 Calorie
Low-Carb diet and meal plan
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Example 1590 calorie
low-carb diet plan
Sunday's Diet Plan
1554.4 Calories
123.0g Carbs
58.6g Fat
135.5g Protein
Breakfast
507.8 Calories |
14.0g Carbs |
37.0g Fat |
29.4g Protein
1
omelet
Goat cheese and herb omelet
461.7 Calories |
2.9g Carbs |
36.6g Fat |
28.5g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
|
Goat cheese and herb omelet
scaled to 1 omelet
Strawberries
144
g
Strawberries
|
Goat cheese and herb omelet
Fresh parsley, chives, and chervil can be substituted for any 2 tsp of fresh herbs. Keep a bit of the herbs on the side for garnish, and mash the rest with the goat cheese to combine.
Whisk the eggs, milk, salt, and pepper in a medium bowl until evenly combined. Set aside a serving plate.
Melt butter in a small nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a spatula, moving the eggs around the pan until they form small curds, 2-3 minutes.
Gently shake pan and use the spatula to spread the egg mixture evenly across the pan. The top of the eggs should have a creamy consistency. Evenly spoon the goat cheese mixture in a line down the middle of the egg mixture.
Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan. Tilt the pan over the serving plate and roll omelet onto the plate, seam side down. Garnish with additional herbs and serve immediately.
|
Lunch
555.7 Calories |
66.8g Carbs |
9.4g Fat |
54.5g Protein
1
serving
Tuna & White Bean Salad
360.7 Calories |
43.2g Carbs |
8.3g Fat |
30.5g Protein
1
serving
Yogurt & Honeydew Melon
194.9 Calories |
23.6g Carbs |
1.1g Fat |
24.0g Protein
|
Tuna & White Bean Salad
scaled to 1 serving
Yogurt & Honeydew Melon
scaled to 1 serving
|
Tuna & White Bean Salad
Pour beans into a colander and rinse with water. Allow the excess water to drain off.
Drain the can of tuna. Combine the drained beans and tuna in a bowl. Thinly slice the green onions and add to bowl as well.
Add the olive oil and lemon juice to the bowl, along with salt and pepper. Stir to combine. Taste the mixture and add salt, pepper, or lemon juice to your liking. Serve!
Yogurt & Honeydew Melon
Cut the honeydew into pieces and mix with yogurt. Enjoy!
|
Dinner
491.0 Calories |
42.2g Carbs |
12.2g Fat |
51.6g Protein
1
taco
Chicken Ranch Tacos
301.7 Calories |
29.7g Carbs |
9.7g Fat |
23.0g Protein
1
serving
Cottage Cheese & Strawberries
189.3 Calories |
12.5g Carbs |
2.6g Fat |
28.6g Protein
|
Chicken Ranch Tacos
scaled to 1 taco
Cottage Cheese & Strawberries
scaled to 1 serving
|
Chicken Ranch Tacos
Heat a nonstick skillet over med-high heat with little oil in it.
Chop chicken into pieces and add to pan, cooking completely. Drain chicken.
Sprinkle the taco seasoning mix over the cooked chicken (DO NOT add water). Stir the chicken and cook for 5-7 minutes until the chicken is coated with seasoning.
Add ranch dressing to chicken and stir until well combined. Cook for an additional 2-3 minutes.
Fill tortillas with chicken and other toppings. Serve.
Cottage Cheese & Strawberries
Mix cottage cheese with sliced strawberries and serve.
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