2030 Calorie Low-Carb diet and meal plan

Put your diet on autopilot

Eat This Much creates personalized meal plans based on your food preferences, budget, and schedule. Reach your diet and nutritional goals with our calorie calculator, weekly meal plans, grocery lists and more.

Create your meal plan right here in seconds.

Eat This Much requires javascript to generate your diets. Please enable javascript and reload the page, or use a browser that supports javascript.

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 2030 calorie low-carb diet plan

Example 2030 Calorie Low-Carb Meal Plan

185.9g Carbs 63.7g Fat 179.4g Protein

Meal Summary	Ingredients	Directions
Breakfast 647.1 Calories \| 109.1g Carbs \| 3.9g Fat \| 53.2g Protein 2 pancakes Protein oatmeal pancakes 459.4 Calories \| 64.1g Carbs \| 2.9g Fat \| 48.5g Protein 1 melon, medium (about 5" dia) (552 g) Melons 187.7 Calories \| 45.0g Carbs \| 1.0g Fat \| 4.6g Protein	Protein oatmeal pancakes scaled to 2 pancakes 30 grams Whey protein powder 5 large Egg white 1/4 tsp Cinnamon 1 small Banana 50 grams Blueberries 1/2 cup Oatmeal Melons 1 melon, medium (about 5" dia) Melons	Protein oatmeal pancakes Put the following ingredients (in this order, if you have blender blades on the bottom) into a blender: Oats, Whey Protein Powder, Cinnamon, Egg Whites. Start heating up a medium to large size pan (10"-12") on medium-high heat. If you want, you can heat up two pans to cook both pancakes at the same time. Blend until mixture is roughly uniform. You will might have to scoop whey powder off the sides of the blender because it sticks with egg whites. If your pan is not non-stick, use your favorite no calorie non-stick spray or a little bit of oil on the heated pan, and pour the mixture onto the pan. These ingredients yield about 2 large pancakes, so use half of mixture for one. Notice, blended oats are still denser than other ingredients, so they might settle on the bottom. Mix them up before pouring again. When the sides of a pancake start to look dry and start to curl up a little, flip it over and let the other side cook. It should look lightly brown when cooked well. Also, while pancakes are cooking, slice up a banana into about 0.5" slices. When pancakes are done, put banana slices on one half of a pancakes, then spread blueberries on the same side, and fold a pancakes in half. Eat it like a taco!
Lunch 667.8 Calories \| 43.3g Carbs \| 27.1g Fat \| 61.3g Protein 1 serving Ham and cheese sandwich 478.5 Calories \| 30.7g Carbs \| 24.6g Fat \| 32.7g Protein 1 serving Cottage Cheese & Strawberries 189.3 Calories \| 12.5g Carbs \| 2.6g Fat \| 28.6g Protein	Ham and cheese sandwich scaled to 1 serving 2 slice Whole-wheat bread 4 slice Sliced ham 1/2 cup shredded Lettuce 1 tbsp Light mayonnaise 1 oz Cheddar cheese Cottage Cheese & Strawberries scaled to 1 serving 1/2 cup, sliced Strawberries 1 cup, Cottage cheese	Ham and cheese sandwich Spread the mayonnnaise on one of the pieces of bread Pile the other things on top of the mayo and put the second piece of bread on top. Cottage Cheese & Strawberries Mix cottage cheese with sliced strawberries and serve.
Dinner 684.9 Calories \| 33.4g Carbs \| 32.7g Fat \| 65.0g Protein 1 serving Citrus Broiled Alaska Salmon 368.0 Calories \| 11.4g Carbs \| 14.5g Fat \| 46.0g Protein 1 serving Asparagus Parmesan 197.0 Calories \| 5.6g Carbs \| 17.4g Fat \| 6.3g Protein 1 serving Spicy Yogurt Dip with Carrots 119.9 Calories \| 16.4g Carbs \| 0.8g Fat \| 12.7g Protein	Citrus Broiled Alaska Salmon scaled to 1 serving 1/2 large Oranges 8 oz Atlantic salmon 1/4 tsp Red wine vinegar 1/16 cup chopped Onions 1/4 tsp Pepper Asparagus Parmesan scaled to 1 serving 0.6 tsp Butter 0.8 tbsp Olive oil 0.2 lb Asparagus 3 tbsp Parmesan cheese 0.2 dash Salt 0.2 dash Pepper Spicy Yogurt Dip with Carrots scaled to 1 serving 1 tsp Pepper or hot sauce 1 1/16 cup strips or slices Carrots 4 oz Nonfat greek yogurt	Citrus Broiled Alaska Salmon Preheat the oven's broiler. Slice, peel, and pith oranges; slice crosswise into 1/4 inch rounds. Season fillets with salt. Place salmon fillets on broiling pan. Place the pan of fillets 4 to 6 inches from heat. Cook for 15 minutes under the preheated broiler, or 10 minutes per inch of thickness. Remove from broiler just before they are cooked through. Sprinkle with vinegar. Arrange orange rounds on top. Sprinkle with green onions and cracked black pepper. Broil 1 minute longer. Asparagus Parmesan Melt butter with olive oil in a large skillet over medium heat. Add asparagus spears, and cook, stirring occasionally for about 10 minutes, or to desired firmness. Drain off excess oil, and sprinkle with Parmesan cheese, salt and pepper. Spicy Yogurt Dip with Carrots Stir hot sauce into yogurt to combine. Enjoy with carrot strips.

Meal planning software for dietitians, trainers, and coaches