2590 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 2590 calorie low-carb diet plan

Example 2590 Calorie Low-Carb Meal Plan

173.5g Carbs 94.4g Fat 258.3g Protein

Meal Summary	Ingredients	Directions
Breakfast 829.3 Calories \| 22.1g Carbs \| 42.3g Fat \| 87.9g Protein 2 serving Basic scrambled eggs 546.1 Calories \| 4.8g Carbs \| 40.4g Fat \| 39.0g Protein 2 cup (480 g) Nonfat greek yogurt 283.2 Calories \| 17.3g Carbs \| 1.9g Fat \| 48.9g Protein	Basic scrambled eggs scaled to 2 serving 6 large Egg 1 tbsp Butter 1 tbsp chopped Chives 1 tbsp, ground Tarragon 1 dash Salt 1 dash Pepper Nonfat greek yogurt 480 g Nonfat greek yogurt	Basic scrambled eggs Whisk the eggs in a medium bowl and until broken up. Season with a pinch each of salt and pepper and beat to incorporate. Place 2 tablespoons of the eggs in a small bowl; set aside. Heat a 10-inch nonstick frying pan over medium-low heat until hot, about 2 minutes. Add butter to the pan and, using a rubber spatula, swirl until it’s melted and foamy and the pan is evenly coated. Pour in the larger portion of the eggs, sprinkle with chives and/or tarragon (if using), and let sit undisturbed until eggs just start to set around the edges, about 1 to 2 minutes. Using the rubber spatula, push the eggs from the edges into the center. Let sit again for about 30 seconds, then repeat pushing the eggs from the edges into the center every 30 seconds until just set, for a total cooking time of about 5 minutes. Add remaining 2 tablespoons raw egg and stir until eggs no longer look wet. Remove from heat and season with salt and pepper as needed. Serve immediately.
Lunch 901.5 Calories \| 113.7g Carbs \| 16.6g Fat \| 77.2g Protein 2 cup Red bean salad 396.3 Calories \| 55.2g Carbs \| 11.3g Fat \| 19.0g Protein 2 serving Cottage Cheese with Banana 505.2 Calories \| 58.4g Carbs \| 5.2g Fat \| 58.2g Protein	Red bean salad scaled to 2 cup 1 medium Scallions 1 5/16 tbsp Parsley 2/3 tbsp Olive oil 1/3 dash Salt 1/3 dash Pepper 1/3 cup, sliced Red bell pepper 1 1/3 cup Kidney beans 1/3 stalks, large Celery 1/3 cup Red pepper relish 0 tsp Vinegar Cottage Cheese with Banana scaled to 2 serving 2 small Banana 2 cup, Cottage cheese	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.
Dinner 866.0 Calories \| 37.8g Carbs \| 35.5g Fat \| 93.2g Protein 2 serving Seared Salmon with Balsamic Glaze 750.9 Calories \| 15.2g Carbs \| 33.4g Fat \| 90.2g Protein 1 serving Peachy Mint Shake 115.1 Calories \| 22.6g Carbs \| 2.1g Fat \| 2.9g Protein	Seared Salmon with Balsamic Glaze scaled to 2 serving 16 oz Atlantic salmon 2 tbsp Water 2 tsp packed Brown sugar 3/4 tbsp Lemon juice 1 tbsp Balsamic vinegar 1 tsp Vegetable oil Peachy Mint Shake scaled to 1 serving 1/4 cup Water 3/4 cup slices Peaches 1/4 cup Vanilla ice cream 1 1/2 tbsp Peppermint	Seared Salmon with Balsamic Glaze Stir together vinegar, water, lemon juice, and brown sugar. Pat salmon dry and season with salt and pepper. Heat oil in a 12-inch nonstick skillet over moderately high heat until hot but not smoking. Increase heat to high and sear salmon, skin sides up, until well browned, about 4 minutes. Turn fish over and sear until just cooked through, 3 to 4 minutes more. Transfer salmon to plates and carefully add vinegar mixture to skillet (liquid will bubble vigorously and steam). Simmer, stirring, until thickened and reduced to about 1/3 cup, about 2 minutes. Spoon glaze over salmon. Peachy Mint Shake Any type of mint will work, and 5 peaches is about 3 cups of sliced peaches. In a small saucepan, bring the water and the mint leaves to a boil. Turn off the heat, cover, and let the mint leaves steep for 5 minutes. Let the mint water cool to room temperature. Place the mint water (including leaves) peaches, ice cream and 1 cup of ice cubes in a blender and puree until smooth. Serve immediately in chilled glasses and garnish with a slice of peach and a sprig of mint.

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