2130 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 2130 calorie low-carb diet plan

Example 2130 Calorie Low-Carb Meal Plan

158.3g Carbs 90.1g Fat 165.8g Protein

Meal Summary	Ingredients	Directions
Breakfast 647.8 Calories \| 56.4g Carbs \| 26.4g Fat \| 45.7g Protein 1 serving Simple Spinach Scramble 251.9 Calories \| 6.8g Carbs \| 18.7g Fat \| 14.1g Protein 2 cup (8 fl oz) (490 g) Nonfat yogurt 274.4 Calories \| 37.6g Carbs \| 0.9g Fat \| 28.1g Protein 1 slice Buttered Toast 121.5 Calories \| 12.0g Carbs \| 6.7g Fat \| 3.5g Protein	Simple Spinach Scramble scaled to 1 serving 2 tsp Olive oil 1 cup Spinach 1/4 cup, chopped Onions 2 ring Red bell pepper 2 large Egg 1 dash Salt 1 dash Pepper Nonfat yogurt 490 g Nonfat yogurt Buttered Toast scaled to 1 slice 1 slice Whole-wheat bread 1/2 tbsp Butter	Simple Spinach Scramble Heat olive oil in a pan over medium heat. Clean the spinach off and throw it into the pan while still wet. Cook on medium heat and season with salt and pepper. Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft. Add the eggs and scramble until cooked. Top with salt and pepper. Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l Buttered Toast Toast bread to desired doneness. Spread butter across until evenly distributed. Enjoy!
Lunch 715.9 Calories \| 41.9g Carbs \| 26.1g Fat \| 79.6g Protein 1 serving Quick Nori Roll with Cucumber and Avocado 231.9 Calories \| 12.6g Carbs \| 14.5g Fat \| 15.6g Protein 2 cup Basic Protein Shake 484.0 Calories \| 29.4g Carbs \| 11.6g Fat \| 64.1g Protein	Quick Nori Roll with Cucumber and Avocado scaled to 1 serving 1 sheets Seaweed 1/2 cup slices Cucumber 1/4 fruit Avocados 2 slice Tofu 1/4 cup Alfalfa sprouts 1 tbsp Soy sauce 1 tsp Sesame seeds Basic Protein Shake scaled to 2 cup 60 grams Whey protein powder 2 cup Reduced fat milk	Quick Nori Roll with Cucumber and Avocado Place a sheet of nori on a clean and dry cutting board, shiny side down and longest edge facing you. Starting from the left edge, arrange the cucumber slices in overlapping rows on the nori, leaving a 1-inch margin of uncovered nori at right edge. Sprinkle with sesame seeds. Arrange avocado, tofu, sprouts in an even, vertical pattern, 2 inches from the left edge. Rotate the cutting board by a quarter of a turn counter-clockwise so the uncovered strip of nori is furthest from you. Using both hands, start rolling the sheet of nori from the edge closest to you, folding it up and over filling, then rolling it tightly away from you. Just as you're about to reach the uncovered strip of nori at the end, dip your fingertips in water and dab the nori lightly so it will stick and create a seal. Slice into halves or thick slices using a sharp chef knife. Serve with soy sauce for dipping. Basic Protein Shake Add whey to milk, stir until no chunks of whey are left in the milk.
Dinner 700.7 Calories \| 60.0g Carbs \| 37.6g Fat \| 40.5g Protein 1 serving Cumin Lentils in Endive Leaves 306.7 Calories \| 48.8g Carbs \| 2.8g Fat \| 27.9g Protein 2 serving Asparagus Parmesan 394.0 Calories \| 11.2g Carbs \| 34.8g Fat \| 12.6g Protein	Cumin Lentils in Endive Leaves scaled to 1 serving 1 cup Lentils 2 tbsp chopped Shallots 2 tsp, whole Fennel seed 1 tsp, ground Cumin 4 oz Nonfat greek yogurt 1/4 cup Parsley 1/4 tsp Pepper 1/4 tsp Salt 1/2 head Endive Asparagus Parmesan scaled to 2 serving 0.4 tbsp Butter 1.6 tbsp Olive oil 0.4 lb Asparagus 0.3 cup Parmesan cheese 0.4 dash Salt 0.4 dash Pepper	Cumin Lentils in Endive Leaves Drain canned lentils, rinse and let drain well. Set aside. Chop and dry-sauté the shallots without oil until slightly charred for about 5 minutes in a skillet. Remove form the heat and place them in a bowl. Add fennel seeds, cumin, yoghurt and lentils and stir to combine. Add the chopped parsley and season to taste with pepper and salt. Fill the cavity of the endive leaves with a heaping spoonful of the lentil dip and garnish with chopped parsley. Enjoy! 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.

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