3080 Calorie
Low-Carb diet and meal plan
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Example 3080 calorie
low-carb diet plan
Sunday's Diet Plan
3068.2 Calories
187.7g Carbs
134.5g Fat
281.8g Protein
|
Breakfast
1064.2 Calories |
45.2g Carbs |
56.3g Fat |
96.7g Protein
2
Omlette
Asparagus and Cashew Omelet
659.6 Calories |
15.9g Carbs |
47.7g Fat |
44.3g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
1
slice
Buttered Toast
121.5 Calories |
12.0g Carbs |
6.7g Fat |
3.5g Protein
|
Asparagus and Cashew Omelet
scaled to 2 Omlette
Nonfat greek yogurt
480
g
Nonfat greek yogurt
Buttered Toast
scaled to 1 slice
|
Asparagus and Cashew Omelet
Roast the cashews for a few minutes in a dry frying pan over medium heat to release the flavor. In a bowl, beat the eggs with the nuts, water, cheese and parsley. Season with salt and pepper to taste.
Warm the same pan over medium heat. Add the oil and butter. When the butter melts, pour in the egg mixture and cook, letting it sit until it is softly set but still moist. Add the asparagus tips and cook 4 to 5 minutes longer. Serve immediately.
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
|
|
Lunch
978.2 Calories |
61.7g Carbs |
36.9g Fat |
99.6g Protein
2
serving
Antipasto "No-Bread" Rollups
529.8 Calories |
20.9g Carbs |
31.1g Fat |
40.8g Protein
2
large (7-1/4" to 8-/1/2" long)
(144 g)
Carrots
59.0 Calories |
13.8g Carbs |
0.3g Fat |
1.3g Protein
2
serving
Cottage Cheese & Raspberries
389.4 Calories |
27.0g Carbs |
5.4g Fat |
57.5g Protein
|
Antipasto "No-Bread" Rollups
scaled to 2 serving
Carrots
2
large (7-1/4" to 8-/1/2" long)
Carrots
Cottage Cheese & Raspberries
scaled to 2 serving
|
Antipasto "No-Bread" Rollups
Stack ham, turkey, hummus, sliced turkey, cheese, roasted red peppers and chopped banana peppers. Roll up and enjoy!
Cottage Cheese & Raspberries
Combine cottage cheese and raspberries; serve.
|
|
Dinner
1025.7 Calories |
80.8g Carbs |
41.3g Fat |
85.4g Protein
2
serving
Brown Sugar Salmon
605.2 Calories |
28.7g Carbs |
22.5g Fat |
68.3g Protein
1
serving
Peanut butter and Tomato Toast
296.7 Calories |
27.2g Carbs |
17.4g Fat |
13.0g Protein
1
serving
Salt & Vinegar Popcorn
123.8 Calories |
24.9g Carbs |
1.4g Fat |
4.2g Protein
|
Brown Sugar Salmon
scaled to 2 serving
Peanut butter and Tomato Toast
scaled to 1 serving
Salt & Vinegar Popcorn
scaled to 1 serving
|
Brown Sugar Salmon
Preheat the oven's broiler and set the oven rack at about 6 inches from the heat source; prepare the rack of a broiler pan with cooking spray.
Season the salmon with salt and pepper and arrange onto the prepared broiler pan. Whisk together the brown sugar and Dijon mustard in a small bowl; spoon mixture evenly onto top of salmon fillets.
Cook under the preheated broiler until the fish flakes easily with a fork, 7 to 10 minutes. Each serving is a 6 oz fillet (170 grams before cooking).
Peanut butter and Tomato Toast
Spread peanut butter on hot toast.
Completely cover the toast with tomato slices.
Cut sliced tomatoes in halves or quarters, if necessary.
Sprinkle liberally with black pepper, and add just a bit of salt, if desired.
Eat while toast is still hot.
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!
|