2340 Calorie
Low-Carb diet and meal plan
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Example 2340 calorie
low-carb diet plan
Sunday's Diet Plan
2348.1 Calories
208.5g Carbs
78.3g Fat
211.2g Protein
Breakfast
734.0 Calories |
93.6g Carbs |
18.0g Fat |
58.3g Protein
1
shake
Oatmeal banana protein shake
546.3 Calories |
48.5g Carbs |
16.9g Fat |
53.7g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Oatmeal banana protein shake
scaled to 1 shake
Melons
1
melon, medium (about 5" dia)
Melons
|
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
821.1 Calories |
98.6g Carbs |
16.9g Fat |
73.3g Protein
1
cup
Red bean salad
198.2 Calories |
27.6g Carbs |
5.7g Fat |
9.5g Protein
2
serving
Cottage Cheese with Banana
505.2 Calories |
58.4g Carbs |
5.2g Fat |
58.2g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
|
Red bean salad
scaled to 1 cup
Cottage Cheese with Banana
scaled to 2 serving
Cucumber & Hummus
scaled to 1 serving
|
Red bean salad
Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley.
Combine all ingredients in a medium bowl and toss well; adjust seasonings.
Cottage Cheese with Banana
Slice banana and combine with cottage cheese. Serve.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
|
Dinner
793.1 Calories |
16.3g Carbs |
43.4g Fat |
79.6g Protein
1
serving
Broiled Mackerel with Onion and Pickle Butter
353.5 Calories |
5.4g Carbs |
19.7g Fat |
37.1g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Broiled Mackerel with Onion and Pickle Butter
scaled to 1 serving
Protein-boosted Yogurt
scaled to 1 serving
|
Broiled Mackerel with Onion and Pickle Butter
Set out butter and allow to soften. Finely chop pickles and cocktail onions.
Preheat broiler. Oil a large shallow baking pan.
Stir together cocktail onions, pickles, mustard, butter, 1/4 teaspoon salt, and 3/4 teaspoon pepper in a small bowl.
Arrange fish, skin sides down, in baking pan and sprinkle with remaining 1/4 teaspoon salt and 3/4 teaspoon pepper. Spread butter mixture on fish and broil 5 to 6 inches from heat until fish is just cooked through, 4 to 6 minutes.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
|