2210 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 2210 calorie low-carb diet plan

Example 2210 Calorie Low-Carb Meal Plan

196.9g Carbs 70.3g Fat 210.9g Protein

Meal Summary	Ingredients	Directions
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 1/2 cup Oatmeal 60 grams Whey protein powder 1/2 medium Banana 1 tbsp Flaxseed oil 1 1/2 cup Water 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 1 large Carrots 1/8 cup, pieces or slices Mushrooms 1/2 cup slices Cucumber 2 spear Broccoli 3 slice, medium Tomatoes 1 tortilla Tortillas 1 tbsp Cream cheese 1 tbsp Ranch dressing Cottage Cheese & Peaches scaled to 2 serving 2 cup, Cottage cheese 2 medium Peaches	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 1 1/4 tbsp Olive oil 1 fillet Cod 1 medium whole Tomatoes 3/4 cloves, minced Garlic 1/8 cup leaves, whole Basil 1 slice Whole-wheat bread 1/8 cup, chopped Onions 1 1/4 oz, boneless Anchovy Peanut Butter & Celery scaled to 1 serving 2 tbsp Peanut butter 2 stalks, large Celery	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!

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