2520 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 2520 calorie low-carb diet plan

Example 2520 Calorie Low-Carb Meal Plan

218.4g Carbs 96.0g Fat 211.8g Protein

Meal Summary	Ingredients	Directions
Breakfast 776.5 Calories \| 103.3g Carbs \| 26.8g Fat \| 40.2g Protein 2 serving Zucchini Frittata 401.2 Calories \| 13.2g Carbs \| 24.7g Fat \| 30.9g Protein 2 melon, medium (about 5" dia) (1.1 kg) Melons 375.4 Calories \| 90.1g Carbs \| 2.1g Fat \| 9.3g Protein	Zucchini Frittata scaled to 2 serving 1/2 cup, chopped Onions 1 cup, chopped Zucchini 2 spray Pam cooking spray 4 large Egg 2 dash Salt 2 dash Pepper 2 tbsp, shredded Cheddar cheese Melons 2 melon, medium (about 5" dia) Melons	Zucchini Frittata Preheat the oven to 350F. Coat an 8-inch oven-proof skillet in cooking spray and place over medium heat. Add the onion and zucchini and saut for 2-3 minutes. In a large mixing bowl, whisk together the eggs. Pour over the top of vegetables, sprinkle with salt and pepper. Cook until almost set, about 6-7 minutes. Sprinkle the cheese on top and transfer to the oven. Bake for 4-5 minutes or until the cheese is melted.
Lunch 888.6 Calories \| 82.3g Carbs \| 31.3g Fat \| 79.4g Protein 2 serving Quick Nori Roll with Cucumber and Avocado 463.8 Calories \| 25.1g Carbs \| 29.0g Fat \| 31.1g Protein 2 serving Yogurt & Pineapple 424.8 Calories \| 57.2g Carbs \| 2.3g Fat \| 48.3g Protein	Quick Nori Roll with Cucumber and Avocado scaled to 2 serving 2 sheets Seaweed 1 cup slices Cucumber 1/2 fruit Avocados 4 slice Tofu 1/2 cup Alfalfa sprouts 2 tbsp Soy sauce 2 tsp Sesame seeds Yogurt & Pineapple scaled to 2 serving 16 oz Nonfat greek yogurt 2 cup, crushed, sliced, or chunks Pineapple	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. Yogurt & Pineapple Mix pineapple chunks with yogurt and enjoy!
Dinner 849.2 Calories \| 32.9g Carbs \| 38.0g Fat \| 92.2g Protein 1 breast Chicken Breasts in Caper Cream Sauce 468.2 Calories \| 2.2g Carbs \| 25.9g Fat \| 54.1g Protein 1 cup Basic protein shake 242.0 Calories \| 14.7g Carbs \| 5.8g Fat \| 32.0g Protein 1 serving Red Bell Pepper and Hummus 139.0 Calories \| 16.0g Carbs \| 6.3g Fat \| 6.0g Protein	Chicken Breasts in Caper Cream Sauce scaled to 1 breast 1 breast Chicken breast 1/4 tsp Salt 1/4 tsp Dill weed 1/4 tsp Garlic powder 3/4 tbsp Butter 1 fl oz Heavy whipping cream 1/2 tbsp, drained Capers 1/4 tsp Pepper 1/4 tsp Lemon juice Basic protein shake scaled to 1 cup 30 grams Whey protein powder 1 cup Reduced fat milk Red Bell Pepper and Hummus scaled to 1 serving 1/4 cup Hummus 1 medium Red bell pepper	Chicken Breasts in Caper Cream Sauce Season chicken breasts with lemon, pepper, salt, dill weed, and garlic powder. Melt butter in a large skillet over medium heat. Place breasts in skillet, and increase heat to medium-high. Turn chicken frequently, until brown, about 5 minutes. Reduce heat to medium, and cook 5 to 7 minutes, until breasts are cooked through. Remove chicken to a warm serving platter, and cover with foil. Return skillet to stove, and increase heat to high. Whisk in whipping cream, whisking continuously until reduced to sauce consistency, about 3 minutes. Remove from heat. Stir in capers. Pour sauce over chicken, and serve. Basic protein shake Add whey to milk, stir until no chunks of whey are left in the milk. Red Bell Pepper and Hummus Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.

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