3030 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 3030 calorie low-carb diet plan

Sunday's Diet Plan

3039.9 Calories 270.3g Carbs 95.7g Fat 286.5g Protein

Meal Summary	Ingredients	Directions
Breakfast 1028.3 Calories \| 128.6g Carbs \| 21.2g Fat \| 90.0g Protein 1 shake Oatmeal Banana Peanut Butter Chocolate Shake 669.6 Calories \| 69.5g Carbs \| 19.8g Fat \| 60.8g Protein 2 cup (8 fl oz) (490 g) Nonfat yogurt 274.4 Calories \| 37.6g Carbs \| 0.9g Fat \| 28.1g Protein 1 cup (148 g) Blueberries 84.4 Calories \| 21.4g Carbs \| 0.5g Fat \| 1.1g Protein	Oatmeal Banana Peanut Butter Chocolate Shake scaled to 1 shake Nonfat yogurt 490 g Nonfat yogurt Blueberries 148 g Blueberries	Oatmeal Banana Peanut Butter Chocolate Shake Put all ingredients into blender. Blend until smooth. Use unsweetened almond milk (30 calories, 1g carbohydrate, 1g protein, 0g fat per cup) in place of water if you prefer a creamier shake.
Lunch 1028.4 Calories \| 44.4g Carbs \| 52.7g Fat \| 98.6g Protein 2 serving Chicken and avocado salad 807.2 Calories \| 24.0g Carbs \| 50.0g Fat \| 69.3g Protein 1 serving Cottage Cheese & Peaches 221.2 Calories \| 20.5g Carbs \| 2.7g Fat \| 29.4g Protein	Chicken and avocado salad scaled to 2 serving Cottage Cheese & Peaches scaled to 1 serving	Chicken and avocado salad Chop the cilantro, cut up avocado. Combine the chicken, avocado, cilantro, lime, and salt. (use only a squeeze of lime juice, and salt to taste). Arrange the bib leaves, and serve the chicken salad on top Cottage Cheese & Peaches Cut peach in half and remove pit. Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
Dinner 983.2 Calories \| 97.3g Carbs \| 21.8g Fat \| 97.9g Protein 2 serving Tuna Patties 670.4 Calories \| 42.7g Carbs \| 16.6g Fat \| 85.9g Protein 2 serving Quinoa 312.8 Calories \| 54.5g Carbs \| 5.2g Fat \| 12.0g Protein	Tuna Patties scaled to 2 serving Quinoa scaled to 2 serving	Tuna Patties Spray skillet with cooking spray and heat on medium. Mix all ingredients together well. Spoon mixture onto heated skillet. Divide the mixture to make six patties or a size that makes it easy to flip them over with a spatula without breaking. Cook patties until both sides are a light brown, firm and there is no egg flowing out of patty. Quinoa Rinse quinoa well in a strainer and drain. Add 1 cup quinoa and salt to 2 1/2 cups water in a pot. Bring to a boil, uncovered. When it starts to boil, cover and simmer 20 minutes or until the water is absorbed and quinoa is light and fluffy.