2850 Calorie
Low-Carb diet and meal plan
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Example 2850 calorie
low-carb diet plan
Example 2850 Calorie Low-Carb Meal Plan
206.8g Carbs
99.7g Fat
288.9g Protein
Breakfast
963.9 Calories |
102.4g Carbs |
37.0g Fat |
62.0g Protein
2
pita
Breakfast pita pizza
869.2 Calories |
77.3g Carbs |
36.7g Fat |
61.6g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Breakfast pita pizza
scaled to 2 pita
2 pita, large
Pita bread
1 cup, diced
Mozzarella cheese
1 cup
Spinach
2 extra large
Egg
1 dash
Salt
1 dash
Pepper
1/4 tsp, ground
Oregano
3/4 tsp
Cayenne pepper
1 tbsp
Parmesan cheese
Apples
1
medium (3" dia)
Apples
|
Breakfast pita pizza
Heat the oven to broil and arrange a rack in the middle. Line a baking sheet with aluminum foil and place it under the broiler while the oven is heating.
Meanwhile, place the pitas on a work surface and sprinkle with the mozzarella, oregano, and cayenne pepper. Arrange the spinach over the cheese, leaving a small nest about 1 1/2 inches wide in the center of each pita.
When the oven is ready, remove the baking sheet and place the pitas on it. Crack 1 egg into the nest of each pita and season it with salt and pepper. Broil until the egg whites are set, about 6 to 7 minutes (the yolks will still be runny).
Remove the baking sheet from the oven and transfer the pitas to a cutting board. Sprinkle with the Parmesan, cut each pita into 4 wedges, and serve immediately.
|
Lunch
929.0 Calories |
48.7g Carbs |
32.1g Fat |
110.5g Protein
2
shake
Coconut Milk Protein Shake
720.0 Calories |
38.0g Carbs |
15.9g Fat |
101.9g Protein
1
serving
Peanut Butter & Celery
209.0 Calories |
10.7g Carbs |
16.2g Fat |
8.6g Protein
|
Coconut Milk Protein Shake
scaled to 2 shake
120 grams
Whey protein powder
2 cup
Pure Coconut Milk
4 tbsp
Cocoa
Peanut Butter & Celery
scaled to 1 serving
2 tbsp
Peanut butter
2 stalks, large
Celery
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
|
Dinner
968.8 Calories |
55.7g Carbs |
30.6g Fat |
116.4g Protein
2
serving
Citrus Broiled Alaska Salmon
736.1 Calories |
22.8g Carbs |
29.1g Fat |
91.9g Protein
1
serving
Yogurt & Mango
232.7 Calories |
32.9g Carbs |
1.5g Fat |
24.5g Protein
|
Citrus Broiled Alaska Salmon
scaled to 2 serving
1 large
Oranges
16 oz
Atlantic salmon
1/2 tsp
Red wine vinegar
1/8 cup chopped
Onions
1/2 tsp
Pepper
Yogurt & Mango
scaled to 1 serving
1 cup, sliced
Mangos
8 oz
Nonfat greek yogurt
|
Citrus Broiled Alaska Salmon
Preheat the oven's broiler.
Slice, peel, and pith oranges; slice crosswise into 1/4 inch rounds. Season fillets with salt. Place salmon fillets on broiling pan.
Place the pan of fillets 4 to 6 inches from heat. Cook for 15 minutes under the preheated broiler, or 10 minutes per inch of thickness. Remove from broiler just before they are cooked through. Sprinkle with vinegar. Arrange orange rounds on top. Sprinkle with green onions and cracked black pepper. Broil 1 minute longer.
Yogurt & Mango
Cut up mango and mix into yogurt. Enjoy!
|