1870 Calorie
Low-Carb diet and meal plan
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Example 1870 calorie
low-carb diet plan
Example 1870 Calorie Low-Carb Meal Plan
163.4g Carbs
36.7g Fat
115.1g Protein
Breakfast
679.8 Calories |
96.1g Carbs |
21.5g Fat |
33.9g Protein
1
smoothie
PB&J Smoothie
385.0 Calories |
50.9g Carbs |
9.7g Fat |
29.1g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
1
serving
Morning Roasted Potatoes
233.2 Calories |
29.8g Carbs |
11.7g Fat |
3.6g Protein
|
PB&J Smoothie
scaled to 1 smoothie
1 small
Banana
1 tbsp
Peanut butter
1 tsp
Strawberry jam
8 oz
Nonfat greek yogurt
1 cup, halves
Strawberries
Oranges
1
fruit (2-5/8" dia)
Oranges
Morning Roasted Potatoes
scaled to 1 serving
1 Potato small
Potato
1 tbsp
Butter
1/2 tsp
Rosemary
1/4 dash
Salt
1/4 dash
Pepper
|
PB&J Smoothie
Blend all ingredients
Morning Roasted Potatoes
Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes.
In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan.
Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
|
Lunch
581.2 Calories |
65.0g Carbs |
7.0g Fat |
65.6g Protein
1
sandwich
Barbecue tuna sandwich
360.0 Calories |
44.6g Carbs |
4.4g Fat |
36.2g Protein
1
serving
Cottage Cheese & Peaches
221.2 Calories |
20.5g Carbs |
2.7g Fat |
29.4g Protein
|
Barbecue tuna sandwich
scaled to 1 sandwich
1 roll
Hamburger bun
1 can
Tuna
4 tbsp
Barbecue sauce
Cottage Cheese & Peaches
scaled to 1 serving
1 cup,
Cottage cheese
1 medium
Peaches
|
Barbecue tuna sandwich
Get yourself your can of tuna and drain it, then put it in a bowl. Put 4 tbsp of your BBQ sauce on top of the tuna and mix well.
Put the bowl in the microwave with a paper towel covering it (to keep everything clean) for 1 minute. Take out of the microwave and place on your bun, you've now got pulled tuna! It tastes a lot like pulled pork, so enjoy! Toast bun for a crispier sandwich.
Cottage Cheese & Peaches
Cut peach in half and remove pit.
Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
|
Dinner
147.2 Calories |
2.3g Carbs |
8.2g Fat |
15.6g Protein
1
serving
Cilantro Lime Shrimp
147.2 Calories |
2.3g Carbs |
8.2g Fat |
15.6g Protein
|
Cilantro Lime Shrimp
scaled to 1 serving
1/4 dash
Salt
1/4 pepper
Serrano pepper
1/16 cup
Fresh cilantro
1/2 tbsp
Lime juice
1/2 tbsp
Vegetable oil
4 oz
Shrimp
1/2 clove
Garlic
|
Cilantro Lime Shrimp
Place a large saute pan or a wok over your strongest burner on high heat. Let the pan heat up for a minute and then add the oil. Use a high smoke point oil since you will be cooking the shrimp on very high heat. Let the oil heat until it's shimmering. If it starts to smoke, remove the pan from the heat for a moment.
Add the chiles to the pan and toss to coat with oil. Cook 30 seconds. Add the shrimp and garlic to the pan and sprinkle with salt. Toss to coat with oil. Let the shrimp cook undisturbed for 1 minute before tossing again so they get a little bit of a sear. Stir-fry until cooked through, about 2-3 minutes.
Turn off the heat and mix in the cilantro, then the lime juice.
Serve hot or at room temperature. Serve alone, over rice, or in a folded heated tortilla.
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