2690 Calorie
Low-Carb diet and meal plan
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Example 2690 calorie
low-carb diet plan
Example 2690 Calorie Low-Carb Meal Plan
191.2g Carbs
136.4g Fat
288.4g Protein
Breakfast
900.5 Calories |
48.9g Carbs |
67.1g Fat |
38.9g Protein
2
serving
Berry Shake
900.5 Calories |
48.9g Carbs |
67.1g Fat |
38.9g Protein
|
Berry Shake
scaled to 2 serving
1 cup
Coconut milk
32 grams
Whey protein powder
2/3 cup, unthawed
Blackberries, frozen
4 tbsp, whole
Flaxseed
1 1/2 cup
Water
2 tsp
Honey
|
Berry Shake
Put everything in the blender and whiz it together.
|
Lunch
1048.8 Calories |
114.6g Carbs |
13.7g Fat |
118.9g Protein
2
serving
All American Tuna
511.7 Calories |
31.9g Carbs |
11.9g Fat |
70.6g Protein
2
serving
Yogurt & Dried Mango
537.1 Calories |
82.7g Carbs |
1.8g Fat |
48.3g Protein
|
All American Tuna
scaled to 2 serving
2 can
Tuna
2 tbsp
Light mayonnaise
1/4 cup, diced
Celery
1 large
Pickles
2 slice
Wheat bread
Yogurt & Dried Mango
scaled to 2 serving
16 oz
Nonfat greek yogurt
3 oz
Mangos
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
|
Dinner
1137.8 Calories |
27.7g Carbs |
55.6g Fat |
130.6g Protein
2
serving
Cheesy Chicken and Spinach
1016.5 Calories |
15.4g Carbs |
49.3g Fat |
124.4g Protein
1
serving
Zucchini & Hummus
121.3 Calories |
12.3g Carbs |
6.3g Fat |
6.2g Protein
|
Cheesy Chicken and Spinach
scaled to 2 serving
2 tbsp
Olive oil
4 half breast
Chicken breast
2 cup
Spinach
2 cup cherry tomatoes
Cherry tomatoes
2 oz
Mozzarella cheese
Zucchini & Hummus
scaled to 1 serving
1 cup, sliced
Zucchini
1/4 cup
Hummus
|
Cheesy Chicken and Spinach
Heat olive oil in a skillet over medium-high heat. Add chicken, cooking about 5-7 minutes. Flip chicken and continue to cook another 5-7 minutes until internal temperatures reaches 165F / 74C.
While the chicken is cooking, cut up tomatoes and spinach in to bite sized pieces.
Sauté vegetables in pan, season with garlic and salt as desired.
Shred or grate preferred cheese, like mozzarella, and add to pan.
When chicken is done cooking remove it from heat. You can either smother the chicken or stuff it with the vegetables mix.
Zucchini & Hummus
Slice zucchini into rounds and serve with hummus.
|