1620 Calorie
Low-Carb diet and meal plan
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Example 1620 calorie
low-carb diet plan
Sunday's Diet Plan
1608.2 Calories
139.4g Carbs
55.8g Fat
140.2g Protein
Breakfast
516.8 Calories |
20.2g Carbs |
33.9g Fat |
31.7g Protein
1
serving
Steak and Eggs Hash
516.8 Calories |
20.2g Carbs |
33.9g Fat |
31.7g Protein
|
Steak and Eggs Hash
scaled to 1 serving
|
Steak and Eggs Hash
Cut the raw steak into small pieces. Heat oil and butter in a large nonstick frying pan with a tightfitting lid over medium-high heat until oil is shimmering and butter is melted. Add half of the steak, season generously with salt and freshly ground black pepper, and cook, stirring rarely, until steak is browned and crusty, about 3 minutes. Remove from the pan with a slotted spoon and set aside. Repeat with remaining steak.
Dice up the potatoes and add with 1 teaspoon kosher salt to the pan, season with freshly ground black pepper, and stir to coat. Pat potatoes down into a single layer with a spatula, reduce the heat to medium, and cook, stirring occasionally, until potatoes are golden brown on the bottom, about 4 to 5 minutes.
Add chopped onion and stir to combine. Cook, stirring rarely, until potatoes are golden brown all over and just give way when pierced with a knife and onion is just softened, about 5 minutes.
Add reserved steak and any accumulated juices to potato-onion mixture and stir to combine. Create 4 indentations, crack 1 egg into each indentation, and season eggs with salt and freshly ground black pepper. Cover the pan and cook until egg whites are set and yolks have reached desired doneness.
|
Lunch
574.5 Calories |
86.8g Carbs |
3.4g Fat |
52.9g Protein
1
smoothie
Tropical protein smoothie
545.0 Calories |
79.9g Carbs |
3.2g Fat |
52.2g Protein
1
large (7-1/4" to 8-/1/2" long)
(72 g)
Carrots
29.5 Calories |
6.9g Carbs |
0.2g Fat |
0.7g Protein
|
Tropical protein smoothie
scaled to 1 smoothie
Carrots
1
large (7-1/4" to 8-/1/2" long)
Carrots
|
Tropical protein smoothie
Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds.
|
Dinner
516.9 Calories |
32.3g Carbs |
18.6g Fat |
55.6g Protein
1
serving
Grilled Salmon Patties with Avocado
295.6 Calories |
11.9g Carbs |
15.9g Fat |
26.3g Protein
1
serving
Cottage Cheese & Peaches
221.2 Calories |
20.5g Carbs |
2.7g Fat |
29.4g Protein
|
Grilled Salmon Patties with Avocado
scaled to 1 serving
Cottage Cheese & Peaches
scaled to 1 serving
|
Grilled Salmon Patties with Avocado
Skin and chop salmon fillet into small pieces. Put in large bowl. Add panko, egg, lemon juice, chopped onion, salt and pepper. Mix well. Form into equal-sized patties.
Heat indoor grill pan or outdoor BBQ to medium high heat. Cook for about 4 minutes on each side until cooked through. Top with sliced avocado and enjoy!
Cottage Cheese & Peaches
Cut peach in half and remove pit.
Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
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