3070 Calorie
Low-Carb diet and meal plan
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Example 3070 calorie
low-carb diet plan
Sunday's Diet Plan
3077.7 Calories
223.2g Carbs
117.6g Fat
291.9g Protein
Breakfast
1032.1 Calories |
111.9g Carbs |
19.9g Fat |
99.4g Protein
2
shake
Vanilla protein milkshake
757.7 Calories |
74.3g Carbs |
19.0g Fat |
71.3g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
|
Vanilla protein milkshake
scaled to 2 shake
Nonfat yogurt
490
g
Nonfat yogurt
|
Vanilla protein milkshake
Mix in blender.
|
Lunch
1072.1 Calories |
77.4g Carbs |
49.0g Fat |
94.5g Protein
2
serving
Paleo Avocado Tuna Salad (Tuna in Water)
727.0 Calories |
32.0g Carbs |
44.8g Fat |
61.0g Protein
1
serving
Cottage Cheese & Peaches
221.2 Calories |
20.5g Carbs |
2.7g Fat |
29.4g Protein
1
serving
Salt & Vinegar Popcorn
123.8 Calories |
24.9g Carbs |
1.4g Fat |
4.2g Protein
|
Paleo Avocado Tuna Salad (Tuna in Water)
scaled to 2 serving
Cottage Cheese & Peaches
scaled to 1 serving
Salt & Vinegar Popcorn
scaled to 1 serving
|
Paleo Avocado Tuna Salad (Tuna in Water)
Cut the avocado in half and scoop the middle of both avocado halves into a bowl, leaving a shell of avocado flesh about ¼-inch thick on each half.
Add lemon juice and onion to the avocado in the bowl and mash together. Add drained tuna, salt and pepper, and stir to combine. Taste and adjust if needed.
Fill avocado shells with tuna salad and serve.
Cottage Cheese & Peaches
Cut peach in half and remove pit.
Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
Salt & Vinegar Popcorn
Put 1/4 cups of unpopped kernels in airpopper. Pop them up using your airpopper.
Put malt vinegar into a clean spray bottle and spritz all over popcorn. Finish with a dash of salt and serve!
|
Dinner
973.5 Calories |
34.0g Carbs |
48.7g Fat |
97.9g Protein
2
serving
Pork Chops with Stewed Tomatoes, Capers and Rosemary
879.5 Calories |
10.2g Carbs |
48.4g Fat |
96.3g Protein
1
serving
Quick Grapefruit
94.1 Calories |
23.8g Carbs |
0.3g Fat |
1.6g Protein
|
Pork Chops with Stewed Tomatoes, Capers and Rosemary
scaled to 2 serving
Quick Grapefruit
scaled to 1 serving
|
Pork Chops with Stewed Tomatoes, Capers and Rosemary
Coarsely chop tomatoes in can with kitchen shears.
Pat pork dry, then sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper.
Heat 1 tablespoon oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then brown chops, turning once, about 5 minutes total. Transfer to a plate and cover with foil.
Add remaining tablespoon oil to skillet and saut garlic over medium-high heat 30 seconds. Add tomatoes and remaining ingredients and simmer, stirring once or twice, 3 minutes. Add pork with any juices from plate, turning to coat, and simmer, uncovered, until just cooked through, 2 to 3 minutes. Season with salt and pepper.
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
|