3420 Calorie
Low-Carb diet and meal plan
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Example 3420 calorie
low-carb diet plan
Example 3420 Calorie Low-Carb Meal Plan
250.2g Carbs
125.5g Fat
317.9g Protein
Breakfast
1189.8 Calories |
83.6g Carbs |
61.5g Fat |
76.1g Protein
2
sandwich
Rooster Bullet Sandwich
1056.8 Calories |
50.5g Carbs |
60.6g Fat |
74.0g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
|
Rooster Bullet Sandwich
scaled to 2 sandwich
2 tsp
Vegetable oil
4 large
Egg
4 oz
Turkey sausage
4 slice
Whole-wheat bread
2 slice
Cheddar cheese
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
|
Rooster Bullet Sandwich
Heat vegetable oil in a skillet over medium heat. Scramble eggs.
Once eggs have begun to firm up, add in sausage and cheese and continue to cook until all is done and stirred together.
Toast bread, top one slice with egg mixture, and top with remaining slice of bread to make a sandwich.
Fruit Salad
|
Lunch
1004.1 Calories |
61.7g Carbs |
25.0g Fat |
131.4g Protein
2
shake
Coconut Milk Protein Shake
720.0 Calories |
38.0g Carbs |
15.9g Fat |
101.9g Protein
1
serving
Zucchini & Hummus
121.3 Calories |
12.3g Carbs |
6.3g Fat |
6.2g Protein
1
serving
Yogurt & Banana chips
162.8 Calories |
11.4g Carbs |
2.8g Fat |
23.2g Protein
|
Coconut Milk Protein Shake
scaled to 2 shake
120 grams
Whey protein powder
2 cup
Pure Coconut Milk
4 tbsp
Cocoa
Zucchini & Hummus
scaled to 1 serving
1 cup, sliced
Zucchini
1/4 cup
Hummus
Yogurt & Banana chips
scaled to 1 serving
8 oz
Nonfat greek yogurt
0.2 oz
Banana chips
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Zucchini & Hummus
Slice zucchini into rounds and serve with hummus.
Yogurt & Banana chips
Chop up banana chips and mix into yogurt. Enjoy!
|
Dinner
1166.3 Calories |
104.8g Carbs |
39.1g Fat |
110.4g Protein
2
serving
Shrimp and Corn with Basil
630.2 Calories |
65.4g Carbs |
27.4g Fat |
40.6g Protein
1
serving
Sea Salt Edamame
147.0 Calories |
11.1g Carbs |
6.8g Fat |
13.0g Protein
2
serving
Cottage Cheese & Honeydew Melon
389.2 Calories |
28.4g Carbs |
4.8g Fat |
56.9g Protein
|
Shrimp and Corn with Basil
scaled to 2 serving
2 tbsp
Butter
8 oz
Shrimp
4 medium
Scallions
2 1/4 tbsp, chopped
Basil
2 ear, yields
Corn
Sea Salt Edamame
scaled to 1 serving
1 dash
Salt
100 grams
Soybeans
Cottage Cheese & Honeydew Melon
scaled to 2 serving
2 cup,
Cottage cheese
1 cup, balls
Melons
|
Shrimp and Corn with Basil
PREPARATION: Chop scallions and basil.
Melt butter in a large nonstick skillet over moderately high heat, then saut corn and shrimp, stirring, until shrimp are cooked through, 3 to 5 minutes. Stir in scallions and basil and season with salt and pepper.
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
Cottage Cheese & Honeydew Melon
Mix cottage cheese with melon balls and serve.
|