3190 Calorie Low-Carb diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Keto 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 3190 calorie low-carb diet plan

Example 3190 Calorie Low-Carb Meal Plan

256.8g Carbs 97.7g Fat 324.7g Protein

Meal Summary	Ingredients	Directions
Breakfast 1087.8 Calories \| 135.9g Carbs \| 33.9g Fat \| 70.8g Protein 1 shake Oatmeal Banana Peanut Butter Chocolate Shake 669.6 Calories \| 69.5g Carbs \| 19.8g Fat \| 60.8g Protein 1 cup (82 g) Natural granola with raisins 318.2 Calories \| 66.1g Carbs \| 4.5g Fat \| 6.9g Protein 2 strips Bacon 100.1 Calories \| 0.3g Carbs \| 9.5g Fat \| 3.0g Protein	Oatmeal Banana Peanut Butter Chocolate Shake scaled to 1 shake 60 grams Whey protein powder 1 medium Banana 1/2 cup Rolled oats 2 tbsp Peanut butter 2 cup Water Natural granola with raisins 82 g Natural granola with raisins Bacon scaled to 2 strips 2 strip Bacon	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. Bacon Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly. Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
Lunch 1085.0 Calories \| 95.6g Carbs \| 36.1g Fat \| 97.1g Protein 2 serving Antipasto "No-Bread" Rollups 529.8 Calories \| 20.9g Carbs \| 31.1g Fat \| 40.8g Protein 2 serving Yogurt with Radishes & Dill 307.6 Calories \| 24.9g Carbs \| 2.1g Fat \| 48.0g Protein 2 serving Salt & Vinegar Popcorn 247.6 Calories \| 49.8g Carbs \| 2.9g Fat \| 8.3g Protein	Antipasto "No-Bread" Rollups scaled to 2 serving 2 slice Sliced ham 2 oz Deli cut turkey 2 tbsp Hummus 2 slice Provolone cheese 2 slice Beef salami 2 oz Roasted Red Peppers 2 small Banana pepper Yogurt with Radishes & Dill scaled to 2 serving 16 oz Nonfat greek yogurt 2 cup slices Radishes 1 tsp Dill weed 2 dash Salt 2 dash Pepper Salt & Vinegar Popcorn scaled to 2 serving 8 cup Popcorn 8 tablespoon Malt Vinegar 2 tsp Salt	Antipasto "No-Bread" Rollups Stack ham, turkey, hummus, sliced turkey, cheese, roasted red peppers and chopped banana peppers. Roll up and enjoy! Yogurt with Radishes & Dill Chop radishes. Mix into yogurt with dill and a dash of salt and pepper. 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 1010.8 Calories \| 25.4g Carbs \| 27.7g Fat \| 156.9g Protein 2 serving Fish with Creamy Leeks 981.3 Calories \| 18.5g Carbs \| 27.5g Fat \| 156.2g Protein 1 large (7-1/4" to 8-/1/2" long) (72 g) Carrots 29.5 Calories \| 6.9g Carbs \| 0.2g Fat \| 0.7g Protein	Fish with Creamy Leeks scaled to 2 serving 1/4 tsp Dill weed 1/3 cup Water 2 fillet Pollock 1 leek Leeks 3/4 tsp Wheat flour 1 tbsp Butter 1/4 cup Sour cream 1/4 tsp Salt 1/8 tsp Pepper Carrots 1 large (7-1/4" to 8-/1/2" long) Carrots	Fish with Creamy Leeks Whisk together sour cream and flour. Wash leeks, and chop, then put in a large heavy skillet with butter, half of the water, salt, and pepper. Cover with parchment, then with a lid, and simmer over medium heat, stirring once or twice, until leeks are tender, about 10 minutes. Stir in sour-cream mixture and remaining water. Add fish to leeks and cook, covered with parchment and lid, until just cooked through, 8 to 10 minutes. Serve sprinkled with dill.

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