2900 Calorie
Low-Carb diet and meal plan
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Example 2900 calorie
low-carb diet plan
Sunday's Diet Plan
2824.4 Calories
172.3g Carbs
137.7g Fat
224.9g Protein
Breakfast
906.4 Calories |
101.1g Carbs |
42.5g Fat |
36.2g Protein
2
serving
Simple Spinach Scramble
503.9 Calories |
13.6g Carbs |
37.5g Fat |
28.2g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Simple Spinach Scramble
scaled to 2 serving
Natural granola with raisins
82
g
Natural granola with raisins
Blueberries
148
g
Blueberries
|
Simple Spinach Scramble
Clean the spinach off and throw it into a pan while still wet. Cook on medium heat and season with salt and pepper.
Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.
Add the eggs and scramble until cooked. Top with salt and pepper.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
|
Lunch
954.5 Calories |
57.3g Carbs |
36.9g Fat |
96.1g Protein
2
serving
Spicy Chicken Celery Sticks
683.4 Calories |
22.5g Carbs |
34.5g Fat |
67.0g Protein
1
serving
Cottage Cheese & Raisins
271.1 Calories |
34.8g Carbs |
2.5g Fat |
29.1g Protein
|
Spicy Chicken Celery Sticks
scaled to 2 serving
Cottage Cheese & Raisins
scaled to 1 serving
|
Spicy Chicken Celery Sticks
Combine chicken, mayo, garlic powder, salt and hot sauce in a small bowl and mix until well combined.
Cut celery stalks in half. Stuff each stalk with the chicken mixture and serve.
Cottage Cheese & Raisins
Mix raisins into cottage cheese and enjoy!
|
Dinner
963.6 Calories |
13.9g Carbs |
58.3g Fat |
92.6g Protein
2
serving
Red Snapper with Basil Vinaigrette
801.2 Calories |
2.0g Carbs |
46.4g Fat |
89.7g Protein
1
serving
Garlic green beans
162.3 Calories |
11.8g Carbs |
11.8g Fat |
2.9g Protein
|
Red Snapper with Basil Vinaigrette
scaled to 2 serving
Garlic green beans
scaled to 1 serving
|
Red Snapper with Basil Vinaigrette
Preheat broiler and oil a large shallow baking pan (1 inch deep).
Season fish all over with 1/2 teaspoon salt and 1/4 teaspoon pepper, then put, skin sides down, in baking pan. Drizzle fillets with 1/2 tablespoon lemon juice and 1 tablespoon oil (total).
Broil fish 6 inches from heat until just cooked through, 6 to 8 minutes. Transfer to a platter.
While fish broils, whisk together remaining 1/2 teaspoon salt, 1/4 teaspoon pepper, and 2 1/2 tablespoons lemon juice in a small bowl, then add remaining 5 tablespoons oil in a slow stream, whisking until emulsified. Stir in basil and spoon vinaigrette over cooked fish.
Garlic green beans
If using frozen green beans (I like the french cut ones), boil water, add green beans for 8-10 minutes, drain, add garlic and butter and stir.
If using canned green beans, heat green beans in saucepan with garlic powder and butter.
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