3150 Calorie
Low-Carb diet and meal plan
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Example 3150 calorie
low-carb diet plan
Sunday's Diet Plan
3174.8 Calories
227.9g Carbs
111.5g Fat
322.4g Protein
Breakfast
1150.4 Calories |
124.0g Carbs |
50.7g Fat |
60.0g Protein
2
omelet
Denver omelet
723.4 Calories |
14.5g Carbs |
48.4g Fat |
54.7g Protein
2
serving
Fruit salad
266.0 Calories |
66.2g Carbs |
1.9g Fat |
4.3g Protein
2
serving
Cinnamon Apple Bites
161.0 Calories |
43.2g Carbs |
0.5g Fat |
1.0g Protein
|
Denver omelet
scaled to 2 omelet
Fruit salad
scaled to 2 serving
Cinnamon Apple Bites
scaled to 2 serving
|
Denver omelet
Chop up your onions and bell pepper.
Melt butter in a skillet. Saute onion, bell pepper, ham in the butter until the onion starts to become translucent.
Stir the eggs and cheese into the pan, then cook until lightly brown on the bottom. Then flip over and lightly brown the opposite side. Add a dash of salt and pepper if desired. Then eat!
Fruit salad
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
|
Lunch
1002.7 Calories |
82.3g Carbs |
15.5g Fat |
135.4g Protein
1
serving
Cottage Cheese with Spicy Tuna
228.3 Calories |
4.1g Carbs |
2.7g Fat |
46.1g Protein
2
cup
Basic protein shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
1
serving
Yogurt & Apricots
290.4 Calories |
48.9g Carbs |
1.2g Fat |
25.3g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 1 serving
Basic protein shake
scaled to 2 cup
Yogurt & Apricots
scaled to 1 serving
|
Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
Basic protein shake
Add whey to milk, stir until no chunks of whey are left in the milk.
Yogurt & Apricots
Chop dried apricots into pieces and mix into yogurt. Enjoy!
|
Dinner
1021.7 Calories |
21.6g Carbs |
45.3g Fat |
127.0g Protein
2
breast
Herb-Parmesan Chicken Breast
901.0 Calories |
8.8g Carbs |
39.3g Fat |
121.4g Protein
1
serving
Radishes with Hummus
120.7 Calories |
12.7g Carbs |
6.0g Fat |
5.6g Protein
|
Herb-Parmesan Chicken Breast
scaled to 2 breast
Radishes with Hummus
scaled to 1 serving
|
Herb-Parmesan Chicken Breast
Place lemon zest, garlic and parsley on a cutting board. Gather and chop repeatedly until mixture resembles coarse sand. Set aside.
Place chicken between 2 sheets of waxed paper and pound flat with a rolling pin. Season with salt and pepper.
Melt butter in a large skillet with oil over medium-high heat. Add chicken; cook until browned, 2 to 3 minutes per side. Transfer to a plate and cover loosely with foil to keep warm.
Pour off fat from skillet and add broth. Increase heat to high and bring to a boil, stirring to pick up browned bits. Boil until liquid has thickened and reduced to 2 Tbsp., about 2 minutes.
Return chicken to skillet; top with cheese. Reduce heat to medium and cover. Heat until cheese is melted and chicken is cooked through, 3 minutes. Transfer to plates and drizzle with juices from skillet. Sprinkle with lemon-garlic mixture.
Radishes with Hummus
Cut radishes into rounds and eat with hummus.
|