2680 Calorie
Low-Carb diet and meal plan
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Example 2680 calorie
low-carb diet plan
Example 2680 Calorie Low-Carb Meal Plan
192.1g Carbs
94.4g Fat
263.7g Protein
Breakfast
886.1 Calories |
109.4g Carbs |
8.7g Fat |
90.6g Protein
2
serving
Oatmeal Cottage Cheese Pancakes
611.7 Calories |
71.8g Carbs |
7.8g Fat |
62.5g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g 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
490
g
Nonfat yogurt
|
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
894.7 Calories |
51.7g Carbs |
50.3g Fat |
74.4g Protein
2
serving
Cucumber Avocado Salad with Tuna
894.7 Calories |
51.7g Carbs |
50.3g Fat |
74.4g Protein
|
Cucumber Avocado Salad with Tuna
scaled to 2 serving
2 fruit
Avocados
4 tsp
Lime juice
2 cucumber
Cucumber
1 cup
Fresh cilantro
1/2 cup chopped
Onions
2 can
Tuna
2 dash
Salt
2 dash
Pepper
4 tsp
Light mayonnaise
|
Cucumber Avocado Salad with Tuna
Dice the avocado into 1/2 inch pieces, put in a bowl large enough to hold the whole salad, and toss with one tablespoon of the lime juice.
Peel strips from the cucumber if desired, then cut into fourths lengthwise and slice into bite-sized pieces. Chop the cilantro and thinly slice the green onion. Whisk together the mayo and the rest of the lime juice to make the dressing.
Add the chopped cucumbers, chopped cilantro, and sliced green onions to the avocado and gently combine. Add the dressing and stir just enough to combine. Drain the water from the tuna and use a fork to partly break apart the tuna into chunks. Stir tuna into the salad and GENTLY combine (don't over-stir; you want tuna to remain chunky.) Season to taste with salt and pepper and serve.
|
Dinner
852.2 Calories |
30.9g Carbs |
35.4g Fat |
98.7g Protein
2
serving
Mesquite Garlic Trout
548.1 Calories |
3.9g Carbs |
15.7g Fat |
93.3g Protein
1
serving
Creamy Ramen Noodles
304.0 Calories |
27.1g Carbs |
19.6g Fat |
5.4g Protein
|
Mesquite Garlic Trout
scaled to 2 serving
1/2 tsp
Grill Creations Smokey Mesquite Seasoning
1/2 tsp
Salt
16 oz
Trout
2 tsp
Garlic
Creamy Ramen Noodles
scaled to 1 serving
1/2 package
Ramen noodle soup
1 cup
Water
1 tbsp
Butter
2 tbsp
Reduced fat milk
|
Mesquite Garlic Trout
Pre-heat oven or outside grill to 450 °F (220 °C).
Cut the head and tail off of a gutted, cleaned trout.
Place the minced garlic inside the open belly of the trout (add more than 4 teaspoons if preferred). Sprinkle mesquite seasoning and salt over the garlic and allow the belly to close naturally.
Place the trout onto a sheet of aluminum foil and wrap the foil loosely over the trout so that it is sealed, but in a tent fashion.
Place in the oven or grill for approximately 20 minutes.
Check to see if the meat flakes. Do not overcook.
Creamy Ramen Noodles
Bring water to boil in a small sauce pan.
Add dried noodles and cook 3 minutes, or until noodles are tender. Stir occasionally.
Drain away water. Return noodles to sauce pan.
Add butter, milk and contents of seasoning packet.
If your tastes desire, you may not use all of the seasoning packet.
Heat on low heat and stir until butter is melted and noodles are coated with creamy sauce.
Serve.
|