2420 Calorie
Low-Carb diet and meal plan
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Example 2420 calorie
low-carb diet plan
Example 2420 Calorie Low-Carb Meal Plan
222.2g Carbs
60.6g Fat
233.1g Protein
Breakfast
810.5 Calories |
106.0g Carbs |
8.4g Fat |
77.8g Protein
2
serving
Oatmeal Cottage Cheese Pancakes
611.7 Calories |
71.8g Carbs |
7.8g Fat |
62.5g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Oatmeal Cottage Cheese Pancakes
scaled to 2 serving
1 cup
Oatmeal
1 cup,
Cottage cheese
2 tsp
Vanilla extract
8 large
Egg white
Nonfat yogurt
245
g
Nonfat yogurt
Oranges
1
fruit (2-5/8" dia)
Oranges
|
Oatmeal Cottage Cheese Pancakes
Blend all ingredients in blender.
Spray skillet with cooking spray and cook just like"silver dollar" pancakes, a few small ones at a time.
Top with your favorite pancake topping!
|
Lunch
764.2 Calories |
98.7g Carbs |
9.2g Fat |
74.6g Protein
2
sandwich
Barbecue tuna sandwich
720.0 Calories |
89.1g Carbs |
8.7g Fat |
72.4g Protein
2
medium whole (2-3/5" dia)
(246 g)
Tomatoes
44.3 Calories |
9.6g Carbs |
0.5g Fat |
2.2g Protein
|
Barbecue tuna sandwich
scaled to 2 sandwich
2 roll
Hamburger bun
2 can
Tuna
8 tbsp
Barbecue sauce
Tomatoes
2
medium whole (2-3/5" dia)
Tomatoes
|
Barbecue tuna sandwich
Get yourself your can of tuna and drain it, then put it in a bowl. Put 4 tbsp of your BBQ sauce on top of the tuna and mix well.
Put the bowl in the microwave with a paper towel covering it (to keep everything clean) for 1 minute. Take out of the microwave and place on your bun, you've now got pulled tuna! It tastes a lot like pulled pork, so enjoy! Toast bun for a crispier sandwich.
|
Dinner
778.6 Calories |
17.6g Carbs |
43.0g Fat |
80.7g Protein
2
stuffed breast
Spinach and Cheese Stuffed Chicken
778.6 Calories |
17.6g Carbs |
43.0g Fat |
80.7g Protein
|
Spinach and Cheese Stuffed Chicken
scaled to 2 stuffed breast
2 half breast
Chicken breast
1 tbsp
Olive oil
1/2 tbsp
Garlic powder
1/2 tbsp
Onion powder
1/2 package
Spinach
1/4 cup
Parmesan cheese
1/4 cup, diced
Mozzarella cheese
1 large
Egg
1/2 cup
Olives
|
Spinach and Cheese Stuffed Chicken
PREP: Grate cheeses, beat the eggs, and slice the olives (use one 6 oz can of black olives).
Butterfly chicken breast (i.e. split it so that you can stuff it with stuff) and drizzle with olive oil.
Sprinkle chicken breast with garlic and onion powder and set aside.
In a saute pan cook spinach until spinach has started to wilt. Remove spinach from heat and add to a medium bowl with Parmesan cheese, half of the mozzarella cheese, and beaten egg and olives. Mix all ingredients until well incorporated.
Place a large spoonful of spinach mixture in the middle of each chicken breast and fold over, covering the spinach mixture completely.
Sprinkle with remaining cheese and place on baking sheet and bake on 350F for 20-25 minutes or until thermometer reaches 165F when chicken is tested.
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