1600 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 1600 calorie low-carb diet plan

Example 1600 Calorie Low-Carb Meal Plan

123.4g Carbs 71.8g Fat 135.1g Protein

Meal Summary	Ingredients	Directions
Breakfast 538.4 Calories \| 48.8g Carbs \| 22.7g Fat \| 40.4g Protein 1 serving Chocolate peanut protein shake 538.4 Calories \| 48.8g Carbs \| 22.7g Fat \| 40.4g Protein	Chocolate peanut protein shake scaled to 1 serving 30 grams Whey protein powder 1 cup Reduced fat milk 2 tbsp Peanut butter 1 medium Banana	Chocolate peanut protein shake Include one cup ice cubes for a better shake (or more milk/water). Add everything to a blender and blend well. The chocolate part comes from using chocolate protein powder, but other flavors can work as well, or you can add a teaspoon of cocoa if you have unflavored protein.
Lunch 574.7 Calories \| 33.7g Carbs \| 34.3g Fat \| 43.6g Protein 1 serving Spicy Tuna Salad 453.4 Calories \| 21.4g Carbs \| 28.1g Fat \| 37.4g Protein 1 serving Zucchini & Hummus 121.3 Calories \| 12.3g Carbs \| 6.3g Fat \| 6.2g 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 Zucchini & Hummus scaled to 1 serving 1 cup, sliced Zucchini 1/4 cup Hummus	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. Zucchini & Hummus Slice zucchini into rounds and serve with hummus.
Dinner 506.2 Calories \| 40.9g Carbs \| 14.8g Fat \| 51.1g Protein 1 hen Broiled Cornish Hens 312.7 Calories \| 9.0g Carbs \| 8.1g Fat \| 48.2g Protein 1 serving Peanut butter s'mores 193.5 Calories \| 32.0g Carbs \| 6.7g Fat \| 2.9g Protein	Broiled Cornish Hens scaled to 1 hen 1/2 tsp Allspice 1 bird Cornish game hens, meat only 1 tsp Lemon juice 1 1/2 tsp Molasses Peanut butter s'mores scaled to 1 serving 2 regular Marshmallows 2 cracker Graham crackers 1 package 0.6 oz 1 cup Reese's peanut butter cups	Broiled Cornish Hens To prepare, remove the backbones from the hens, then flatten and pat dry. Preheat the broiler. In a small bowl stir together the molasses, the lemon juice, the allspice, and salt and pepper to taste. Arrange the hens skin side down on a lightly oiled rack of a broiler pan and brush them with some of the molasses mixture. Broil the hens about 4 inches from the heat, brushing them once with some of the remaining molasses mixture, for 10 minutes, turn them, and broil them for 4 minutes more. Brush the hens with the remaining molasses mixture and broil them for 4 to 5 minutes more, or until they are golden brown and cooked through. Peanut butter s'mores Cook the marshmallows over an open flame or hot coals until they are browned outside, and soft all the way through, 2 to 4 minutes. Place the marshmallows on top of one of the graham cracker squares. Place the peanut butter cup on top of the marshmallows. Top with the last graham cracker square.

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