3000 Calorie Low-Carb diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Atkins / ketogenic 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 3000 calorie low-carb diet plan

Sunday's Diet Plan

2997.6 Calories 224.9g Carbs 109.8g Fat 278.2g Protein

Meal Summary	Ingredients	Directions
Breakfast 1125.6 Calories \| 88.7g Carbs \| 35.4g Fat \| 108.9g Protein 2 serving Zucchini Frittata 442.9 Calories \| 15.0g Carbs \| 15.3g Fat \| 58.0g Protein 2 cup (8 fl oz) (490 g) Nonfat yogurt 274.4 Calories \| 37.6g Carbs \| 0.9g Fat \| 28.1g Protein 2 serving Brie cheese on bread 408.3 Calories \| 36.1g Carbs \| 19.2g Fat \| 22.8g Protein	Zucchini Frittata scaled to 2 serving Nonfat yogurt 490 g Nonfat yogurt Brie cheese on bread scaled to 2 serving	Zucchini Frittata Preheat the oven to 350F. Coat an 8-inch oven-proof skillet in cooking spray and place over medium heat. Add the onion and zucchini and saut for 2-3 minutes. In a large mixing bowl, whisk together the eggs. Pour over the top of vegetables, sprinkle with salt and pepper. Cook until almost set, about 6-7 minutes. Sprinkle the cheese on top and transfer to the oven. Bake for 4-5 minutes or until the cheese is melted. Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l Brie cheese on bread Spread cheese on bread, eat.
Lunch 919.6 Calories \| 99.3g Carbs \| 28.4g Fat \| 74.1g Protein 2 shake Mango Protein Shake 710.7 Calories \| 88.6g Carbs \| 12.2g Fat \| 65.5g Protein 1 serving Peanut Butter & Celery 209.0 Calories \| 10.7g Carbs \| 16.2g Fat \| 8.6g Protein	Mango Protein Shake scaled to 2 shake Peanut Butter & Celery scaled to 1 serving	Mango Protein Shake Blend together. Ideally use vanilla or unflavored whey protein. Peanut Butter & Celery Spread peanut butter on celery and enjoy!
Dinner 952.4 Calories \| 36.8g Carbs \| 46.0g Fat \| 95.1g Protein 2 serving Broiled Mackerel with Onion and Pickle Butter 707.0 Calories \| 10.7g Carbs \| 39.5g Fat \| 74.2g Protein 1 serving Grilled Polenta Chips 245.4 Calories \| 26.1g Carbs \| 6.5g Fat \| 21.0g Protein	Broiled Mackerel with Onion and Pickle Butter scaled to 2 serving Grilled Polenta Chips scaled to 1 serving	Broiled Mackerel with Onion and Pickle Butter Set out butter and allow to soften. Finely chop pickles and cocktail onions. Preheat broiler. Oil a large shallow baking pan. Stir together cocktail onions, pickles, mustard, butter, 1/4 teaspoon salt, and 3/4 teaspoon pepper in a small bowl. Arrange fish, skin sides down, in baking pan and sprinkle with remaining 1/4 teaspoon salt and 3/4 teaspoon pepper. Spread butter mixture on fish and broil 5 to 6 inches from heat until fish is just cooked through, 4 to 6 minutes. Grilled Polenta Chips Heat a grill or grill pan to medium-high heat and lightly rub your grill with olive oil. Cut tube of polenta into 1/4" to 1/2" slices. Brush both sides of the polenta cakes with the olive oil. Sprinkle both sides with nutritional yeast, salt and pepper. Lay the polenta rounds in one layer on the grill, and grill for 5 minutes on each side or until both sides are golden and crunchy and have grill marks. Remove the cakes from the grill and place on a large plate to cool. Serve warm or at room temperature. Enjoy!