1900 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 1900 calorie low-carb diet plan

Example 1900 Calorie Low-Carb Meal Plan

97.2g Carbs 100.8g Fat 153.5g Protein

Meal Summary	Ingredients	Directions
Breakfast 579.1 Calories \| 13.0g Carbs \| 46.7g Fat \| 27.7g Protein 1 omelet Fluffy omelet with cheese and spinach 533.0 Calories \| 2.0g Carbs \| 46.2g Fat \| 26.8g Protein 1 cup, whole (144 g) Strawberries 46.1 Calories \| 11.1g Carbs \| 0.4g Fat \| 1.0g Protein	Fluffy omelet with cheese and spinach scaled to 1 omelet 3 extra large Egg 2 tbsp Butter 3/4 oz Cheddar cheese 1 tbsp chopped Chives 1 dash Salt 1 dash Pepper 1/4 cup Spinach Strawberries 144 g Strawberries	Fluffy omelet with cheese and spinach (0.75 ounces cheddar cheese = 3 tablespoons, shredded. Use your preferred cheese) Optional: Separate egg yolks. Stir egg yolks together in a bowl. In a separate bowl, beat the eggs whites with a whisk or beater until soft peaks form. Fold the whites into the yolks. For a less fluffy result, just beat the eggs. Preheat broiler to high temperature. Heat a 10 inch (25cm) nonstick frying pan over medium heat and add butter. Once the butter sizzles, pour in egg mixture evenly over the pan. Reduce heat to low and cook until set and golden brown (about 5 mins). Remove the pan from heat and sprinkle the top of the omelet with cheese, chives, salt, and pepper. Place omelet in frying pan under the broiler and cook until cheese melts, or 1-2 mins. Remove frying pan from broiler, place spinach on top of cheese. Gently fold the omelet in half and serve.
Lunch 661.6 Calories \| 70.3g Carbs \| 16.1g Fat \| 64.2g Protein 1 sandwich Hummus on Rye 203.5 Calories \| 29.0g Carbs \| 7.3g Fat \| 9.6g Protein 1 serving PBJ Cottage Cheese 263.2 Calories \| 17.7g Carbs \| 7.7g Fat \| 30.7g Protein 1 serving Yogurt & Honeydew Melon 194.9 Calories \| 23.6g Carbs \| 1.1g Fat \| 24.0g Protein	Hummus on Rye scaled to 1 sandwich 1/4 cup Hummus 2 slice Rye bread 1 slice Pickles 1 slice, medium Tomatoes 1 leaf outer Lettuce PBJ Cottage Cheese scaled to 1 serving 2 tsp Strawberry jam 2 tsp Peanut butter 1 cup, Cottage cheese Yogurt & Honeydew Melon scaled to 1 serving 8 oz Nonfat greek yogurt 1 cup, diced Melons	Hummus on Rye This is a pretty simple, nutritious, and satisfying sandwich. If you are a big eater you can add some additional hummus. PBJ Cottage Cheese Mix cottage cheese with peanut butter and jam; serve. Yogurt & Honeydew Melon Cut the honeydew into pieces and mix with yogurt. Enjoy!
Dinner 636.9 Calories \| 13.8g Carbs \| 38.0g Fat \| 61.5g Protein 1 breast Grilled chicken mediterranean 419.9 Calories \| 4.0g Carbs \| 20.0g Fat \| 53.9g Protein 1 serving Almond Butter & Celery 217.0 Calories \| 9.8g Carbs \| 18.0g Fat \| 7.6g Protein	Grilled chicken mediterranean scaled to 1 breast 1/4 cup cherry tomatoes Cherry tomatoes 1/4 cup Olives 3/4 tbsp, drained Capers 3/4 tbsp Olive oil 1 breast Chicken breast 1 dash Salt 1 dash Pepper Almond Butter & Celery scaled to 1 serving 2 tbsp Almond butter 2 stalks, large Celery	Grilled chicken mediterranean Preheat oven to 475F. Slice olives, rinse capers, and toss together with the tomatoes and 1 tbsp of olive oil in a bowl. Season chicken breasts with salt and pepper to taste. Heat a large oven-proof skillet over high heat (you will be sticking the pan in the oven). Add 1 tbsp olive oil to the pan and quickly sear the chicken on both sides. Change to medium-high heat and add last 1 tbsp of oil and continue to cook until deep golden brown (~4 min). Flip chicken, then add tomato mixture to skillet. Transfer skillet to oven and roast chicken until cooked through and tomatoes have softened (around 15-18 min). Transfer to serving plates and spoon tomato mixture over top to serve. Almond Butter & Celery Spread almond butter on celery and enjoy!

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