680 Calorie
Low-Carb diet and meal plan
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Example 680 calorie
low-carb diet plan
Example 680 Calorie Low-Carb Meal Plan
45.4g Carbs
27.6g Fat
74.4g Protein
Breakfast
218.7 Calories |
1.2g Carbs |
16.2g Fat |
16.0g Protein
1
serving
Curry Cheddar Scrambled Eggs
218.7 Calories |
1.2g Carbs |
16.2g Fat |
16.0g Protein
|
Curry Cheddar Scrambled Eggs
scaled to 1 serving
1/4 tsp
Curry powder
1 dash
Salt
1 dash
Pepper
2 large
Egg
2 tbsp, shredded
Cheddar cheese
1/2 tsp
Butter
|
Curry Cheddar Scrambled Eggs
Sprinkle the curry powder, salt and pepper onto the beaten eggs; beat together until well blended. Stir in the Cheddar cheese.
Melt the margarine in a skillet over medium heat. Pour in the eggs, and cook, stirring constantly until firmed to desired temperature, 3 to 5 minutes.
|
Lunch
250.4 Calories |
8.8g Carbs |
3.0g Fat |
47.1g Protein
1
serving
Cottage Cheese with Spicy Tuna
228.3 Calories |
4.1g Carbs |
2.7g Fat |
46.1g Protein
1
medium whole (2-3/5" dia)
(123 g)
Tomatoes
22.1 Calories |
4.8g Carbs |
0.2g Fat |
1.1g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 1 serving
1/2 cup,
Cottage cheese
1/2 tsp
Dill
1 can
Tuna
1 tsp
Sriracha Sauce
Tomatoes
1
medium whole (2-3/5" dia)
Tomatoes
|
Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
|
Dinner
236.8 Calories |
35.3g Carbs |
8.4g Fat |
11.2g Protein
1
serving
Italian Vegetable Soup II
141.1 Calories |
28.2g Carbs |
1.4g Fat |
7.9g Protein
1
serving
Cauliflower rice
95.6 Calories |
7.1g Carbs |
7.1g Fat |
3.3g Protein
|
Italian Vegetable Soup II
scaled to 1 serving
5/8 medium
Carrots
1/8 head small
Cauliflower
1/8 cup, chopped
Onions
13/16 medium
Zucchini
3/8 medium whole
Tomatoes
1/3 cup
Tomatoes
3 1/2 tbsp
Kidney beans
Cauliflower rice
scaled to 1 serving
1/4 head, medium
Cauliflower
1/2 tbsp
Olive oil
1/4 tsp
Salt
1/4 tsp
Garlic powder
|
Italian Vegetable Soup II
Chop all ingredients, carrots, cauliflower, onion, tomatoes and zucchini.
Add cans of tomatoes to a large pot and bring it to boil.
Add the chopped vegetables and beans.
Simmer for about 15 to 20 minutes or until vegetables are tender.
Enjoy!
Cauliflower rice
Place the cauliflower into a food processor and pulse until it has a grainy rice-like consistency. Season with sea salt and freshly ground black pepper.
Saute the cauliflower in a pan with oil and any additional seasonings desired, about 5 minutes or until browned the desired amount.
Optional seasoning ideas: ginger, coconut aminos, curry, or freshly ground black pepper.
|