2210 Calorie
Low-Carb diet and meal plan
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Example 2210 calorie
low-carb diet plan
Sunday's Diet Plan
2217.2 Calories
196.9g Carbs
70.3g Fat
210.9g Protein
Breakfast
782.5 Calories |
82.3g Carbs |
18.2g Fat |
78.6g Protein
1
shake
Oatmeal banana protein shake
546.3 Calories |
48.5g Carbs |
16.9g Fat |
53.7g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Oatmeal banana protein shake
scaled to 1 shake
Apples
1
medium (3" dia)
Apples
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Oatmeal banana protein shake
Add everything to a blender with 1 tbsp of flaxseed oil. Replace some of the water with ice for a colder shake. Blend.
|
Lunch
708.0 Calories |
84.4g Carbs |
12.8g Fat |
67.3g Protein
1
wrap
Veggie wrap
265.5 Calories |
43.5g Carbs |
7.5g Fat |
8.6g Protein
2
serving
Cottage Cheese & Peaches
442.5 Calories |
40.9g Carbs |
5.3g Fat |
58.7g Protein
|
Veggie wrap
scaled to 1 wrap
Cottage Cheese & Peaches
scaled to 2 serving
|
Veggie wrap
If possible, warm the tortilla in the microwave for 10-15 seconds.
Chop up all the veggies.
Spread cream cheese on the tortilla
Place the vegetables over the tortillia.
Spread salad dressing over vegetables. For more calories and probably a tastier wrap, use dressing with fat.
Fold up the wrap. Feel free to use other vegetables if you have different preferences, but you may want to check how it affects the nutrition.
Cottage Cheese & Peaches
Cut peach in half and remove pit.
Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
|
Dinner
726.7 Calories |
30.1g Carbs |
39.3g Fat |
65.0g Protein
1
serving
Roasted Cod on Large Garlic Croutons
517.7 Calories |
19.4g Carbs |
23.1g Fat |
56.4g Protein
1
serving
Peanut Butter & Celery
209.0 Calories |
10.7g Carbs |
16.2g Fat |
8.6g Protein
|
Roasted Cod on Large Garlic Croutons
scaled to 1 serving
Peanut Butter & Celery
scaled to 1 serving
|
Roasted Cod on Large Garlic Croutons
PREPARATION: Core and dice tomatoes. Finely chop onion. Mince anchovies. Mince 2 garlic cloves, half the other.
Preheat oven to 475F. Combine tomatoes, onion, and anchovies in a large bowl. Add minced garlic and stir to blend. Season tomato
mixture to taste with salt and pepper.
Arrange fish on rimmed baking sheet. Brush both sides with 2 tablespoons oil; sprinkle with salt and pepper. Roast until just opaque in center, about 8 minutes.
Meanwhile, heat remaining 3 tablespoons oil in heavy large skillet over medium-high heat. Add tomato mixture. Cook until tomatoes soften and sauce thickens, stirring occasionally, about 5 minutes; season with salt and pepper.
Toast bread; rub 1 side with cut side of halved garlic. Top with tomato sauce, basil leaves, fish, and more sauce.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
|