3250 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 3250 calorie low-carb diet plan

Example 3250 Calorie Low-Carb Meal Plan

197.6g Carbs 128.7g Fat 327.9g Protein

Meal Summary	Ingredients	Directions
Breakfast 1043.9 Calories \| 63.1g Carbs \| 44.8g Fat \| 97.6g Protein 2 serving Tasty Turkey & Spinach Omelet 849.2 Calories \| 37.7g Carbs \| 35.0g Fat \| 94.1g Protein 1 medium (3" dia) (182 g) Apples 94.6 Calories \| 25.1g Carbs \| 0.3g Fat \| 0.5g Protein 2 strips Bacon 100.1 Calories \| 0.3g Carbs \| 9.5g Fat \| 3.0g Protein	Tasty Turkey & Spinach Omelet scaled to 2 serving 1 cup, chopped Onions 1 cup diced Mushrooms 6 oz Deli cut turkey 24 tbsp Egg white 2 large Egg 1/2 cup, shredded Cheddar cheese 2 cup Spinach Apples 1 medium (3" dia) Apples Bacon scaled to 2 strips 2 strip Bacon	Tasty Turkey & Spinach Omelet Lightly coat a nonstick pan with cooking spray and place over medium heat. Add the onion, mushrooms, and turkey and cook for about 5 minutes. Once cooked, transfer to a plate and set aside. Mix the egg and egg whites in a bowl and pour the mixture into the pan. After a couple of minutes, you should see bubbles. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2-3 minutes or until the center of the omelet starts to look dry. Place the cheese in the middle of the omelet and spread the turkey mixture and spinach on top (in the center of the omelet). Using a spatula gently fold one edge of the omelet over. Let the omelet cook for another two minutes or until the cheese melts to your desired consistency. Slide the omelet out of the skillet and onto a plate. Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l 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 1130.1 Calories \| 90.9g Carbs \| 32.6g Fat \| 114.8g Protein 2 rollup Chicken Caesar Wraps 740.9 Calories \| 62.5g Carbs \| 27.7g Fat \| 57.9g Protein 2 serving Cottage Cheese & Honeydew Melon 389.2 Calories \| 28.4g Carbs \| 4.8g Fat \| 56.9g Protein	Chicken Caesar Wraps scaled to 2 rollup 1 cup, chopped or diced Chicken, meat only 1 1/2 cup shredded Lettuce 2 strip cooked Bacon 2 1/2 tbsp Parmesan cheese 1/4 cup Caesar salad dressing 2 tortilla Tortillas Cottage Cheese & Honeydew Melon scaled to 2 serving 2 cup, Cottage cheese 1 cup, balls Melons	Chicken Caesar Wraps Place first 5 ingredients in large bowl. Add dressing; toss lightly. Spoon onto tortillas; roll up. Cottage Cheese & Honeydew Melon Mix cottage cheese with melon balls and serve.
Dinner 1104.2 Calories \| 43.5g Carbs \| 51.3g Fat \| 115.5g Protein 2 serving Roasted Cod on Large Garlic Croutons 1035.5 Calories \| 38.9g Carbs \| 46.1g Fat \| 112.9g Protein 6 spears Roasted asparagus 68.8 Calories \| 4.7g Carbs \| 5.2g Fat \| 2.6g Protein	Roasted Cod on Large Garlic Croutons scaled to 2 serving 2 1/2 tbsp Olive oil 2 fillet Cod 2 medium whole Tomatoes 1 1/2 cloves, minced Garlic 1/4 cup leaves, whole Basil 2 slice Whole-wheat bread 1/4 cup, chopped Onions 2 1/2 oz, boneless Anchovy Roasted asparagus scaled to 6 spears 6 spear, large Asparagus 1/8 tsp Salt 3/8 tbsp Olive oil	Roasted Cod on Large Garlic Croutons PREPARATION: Core and dice tomatoes. Finely chop onion. Mince anchovies. Mince 2 garlic cloves, half the other. Preheat oven to 475F. Combine tomatoes, onion, and anchovies in a large bowl. Add minced garlic and stir to blend. Season tomato mixture to taste with salt and pepper. Arrange fish on rimmed baking sheet. Brush both sides with 2 tablespoons oil; sprinkle with salt and pepper. Roast until just opaque in center, about 8 minutes. Meanwhile, heat remaining 3 tablespoons oil in heavy large skillet over medium-high heat. Add tomato mixture. Cook until tomatoes soften and sauce thickens, stirring occasionally, about 5 minutes; season with salt and pepper. Toast bread; rub 1 side with cut side of halved garlic. Top with tomato sauce, basil leaves, fish, and more sauce. Roasted asparagus Preheat oven to 425F. Cut off the woody bottom part of the asparagus spears and discard. With a vegetable peeler, peel off the skin on the bottom 2-3 inches of the spears. This keeps the asparagus from being all "stringy" Place asparagus on foil-lined baking sheet and drizzle with olive oil. Sprinkle with salt With your hands, roll the asparagus around until they are evenly coated with oil and salt. Roast for 10-15 minutes, depending on the thickness of your stalks and how tender you like them. They should be tender when pierced with the tip of a knife. The tips of the spears will get very brown but watch them to prevent burning. They are great plain, but sometimes I serve them with a light vinaigrette if we need something acidic to balance out our meal.

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