560 Calorie
Low-Carb diet and meal plan
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Example 560 calorie
low-carb diet plan
Example 560 Calorie Low-Carb Meal Plan
36.8g Carbs
32.4g Fat
44.4g Protein
Breakfast
192.5 Calories |
5.0g Carbs |
14.4g Fat |
14.0g Protein
1
serving
Tofu Scramble
192.5 Calories |
5.0g Carbs |
14.4g Fat |
14.0g Protein
|
Tofu Scramble
scaled to 1 serving
1/2 block
Tofu
1/2 tbsp
Vegetable oil
1/2 tsp
Onion powder
1/2 tbsp
Dijon mustard
1/4 tsp
Turmeric
1/4 tsp
Salt
1/2 tbsp
Reduced fat milk
1/2 dash
Pepper
|
Tofu Scramble
Heat the oil in a frying pan. Crumble tofu into chunks and add to the pan. Cook for about three minutes on medium.
Mix in the remaining ingredients EXCEPT for the milk. Reduce heat to low and cook another five minutes or until the tofu appears to firm up. This will vary based on the brand of tofu and could take up to ten minutes.
Mix in the milk and let the mixture heat for a few more minutes until the milk has been absorbed.
Serve. You could add any vegetables you like to this base (bell peppers, onions, squash, etc.)
|
Lunch
203.5 Calories |
29.0g Carbs |
7.3g Fat |
9.6g Protein
1
sandwich
Hummus on Rye
203.5 Calories |
29.0g Carbs |
7.3g Fat |
9.6g Protein
|
Hummus on Rye
scaled to 1 sandwich
1/4 cup
Hummus
2 slice
Rye bread
1 slice
Pickles
1 slice, medium
Tomatoes
1 leaf outer
Lettuce
|
Hummus on Rye
This is a pretty simple, nutritious, and satisfying sandwich. If you are a big eater you can add some additional hummus.
|
Dinner
192.5 Calories |
2.7g Carbs |
10.7g Fat |
20.8g Protein
1
serving
Summer Shrimp
192.5 Calories |
2.7g Carbs |
10.7g Fat |
20.8g Protein
|
Summer Shrimp
scaled to 1 serving
3/16 tsp
Paprika
1/16 tsp
Pepper
2/3 tbsp, chopped
Basil
1/16 tsp
Salt
3/16 cloves, minced
Garlic
11/16 tbsp
Lemon juice
2/3 tbsp
Olive oil
3/16 tsp
Cayenne pepper
5 1/3 oz
Shrimp
|
Summer Shrimp
Heat the oil in a large skillet over high heat; cook and stir the garlic in the oil until fragrant.
Sprinkle the red pepper flakes and paprika into the oil.
Add the shrimp and toss to coat.
Pour the lemon juice over the shrimp; allow to cook until the shrimp are bright pink on the outside and the meat is no longer transparent in the center, 1 to 2 minutes more.
Reduce heat to medium-low; add the basil and toss lightly.
Season with salt and pepper to serve.
|