3210 Calorie
Low-Carb diet and meal plan
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Example 3210 calorie
low-carb diet plan
Example 3210 Calorie Low-Carb Meal Plan
240.0g Carbs
122.5g Fat
304.2g Protein
Breakfast
1176.9 Calories |
118.5g Carbs |
34.4g Fat |
108.4g Protein
2
shake
Oatmeal banana protein shake
1092.6 Calories |
97.1g Carbs |
33.9g Fat |
107.3g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Oatmeal banana protein shake
scaled to 2 shake
1 cup
Oatmeal
120 grams
Whey protein powder
1 medium
Banana
2 tbsp
Flaxseed oil
3 cup
Water
Blueberries
148
g
Blueberries
|
Oatmeal banana protein shake
Add everything to a blender with 1 tbsp of flaxseed oil. Replace some of the water with ice for a colder shake. Blend.
|
Lunch
1032.4 Calories |
75.9g Carbs |
46.2g Fat |
92.5g Protein
1
serving
Spicy Tuna Salad
453.4 Calories |
21.4g Carbs |
28.1g Fat |
37.4g Protein
2
serving
Yogurt & Applesauce
370.0 Calories |
43.8g Carbs |
2.0g Fat |
46.6g Protein
1
serving
Peanut Butter & Celery
209.0 Calories |
10.7g Carbs |
16.2g Fat |
8.6g Protein
|
Spicy Tuna Salad
scaled to 1 serving
1 can
Tuna
10 olive
Olives
1/4 cup, chopped
Scallions
1/2 pepper
Jalapeno peppers
1 1/2 tbsp, drained
Capers
1/4 tsp
Cayenne pepper
3 1/4 tbsp
Lemon juice
1/2 tbsp
Olive oil
1/4 head
Lettuce
1/2 fruit
Avocados
Yogurt & Applesauce
scaled to 2 serving
1 cup
Applesauce
16 oz
Nonfat greek yogurt
Peanut Butter & Celery
scaled to 1 serving
2 tbsp
Peanut butter
2 stalks, large
Celery
|
Spicy Tuna Salad
Any kind of lettuce or mixed greens can replace the butter lettuce. Chop olives, finely chop the jalapeno, and dice the lettuce. Combine all of the ingredients except for the lettuce and avocado, and then serve over lettuce. Slice avocado and serve on top.
Yogurt & Applesauce
Mix together and enjoy!
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
|
Dinner
978.1 Calories |
45.6g Carbs |
41.9g Fat |
103.3g Protein
2
serving
Broiled Mackerel with Onion and Pickle Butter
707.0 Calories |
10.7g Carbs |
39.5g Fat |
74.2g Protein
1
serving
Cottage Cheese & Raisins
271.1 Calories |
34.8g Carbs |
2.5g Fat |
29.1g Protein
|
Broiled Mackerel with Onion and Pickle Butter
scaled to 2 serving
3/16 stick
Butter
1/16 fruit without seeds
Lemons
3/16 tsp
Salt
1/16 cup, chopped
Pickles
1 1/3 tsp
Dijon mustard
2 fillet
Mackerel
1/16 tsp
Pepper
2 2/3 onion
Onions
Cottage Cheese & Raisins
scaled to 1 serving
1/4 cup
Raisins
1 cup,
Cottage cheese
|
Broiled Mackerel with Onion and Pickle Butter
Set out butter and allow to soften. Finely chop pickles and cocktail onions.
Preheat broiler. Oil a large shallow baking pan.
Stir together cocktail onions, pickles, mustard, butter, 1/4 teaspoon salt, and 3/4 teaspoon pepper in a small bowl.
Arrange fish, skin sides down, in baking pan and sprinkle with remaining 1/4 teaspoon salt and 3/4 teaspoon pepper. Spread butter mixture on fish and broil 5 to 6 inches from heat until fish is just cooked through, 4 to 6 minutes.
Cottage Cheese & Raisins
Mix raisins into cottage cheese and enjoy!
|