1220 Calorie
Low-Carb diet and meal plan
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Example 1220 calorie
low-carb diet plan
Example 1220 Calorie Low-Carb Meal Plan
73.0g Carbs
50.5g Fat
114.4g Protein
Breakfast
368.3 Calories |
2.3g Carbs |
24.5g Fat |
32.5g Protein
1
omelet
Eggs, Cheese, Turkey Sausage Omelet
368.3 Calories |
2.3g Carbs |
24.5g Fat |
32.5g Protein
|
Eggs, Cheese, Turkey Sausage Omelet
scaled to 1 omelet
1 large
Egg
3 large
Egg white
1 slice
Cheddar cheese
2 oz, 1 link
Turkey sausage
|
Eggs, Cheese, Turkey Sausage Omelet
Mix 1 whole egg and 3 egg whites and place into hot pan. Heat turkey sausage in microwave and cut into cubes. Once egg has formed into a "pancake" place turkey sausage and cheese in the middle and fold egg over.
|
Lunch
455.8 Calories |
51.7g Carbs |
9.5g Fat |
45.2g Protein
1
serving
Mexican Cottage Cheese Salad
334.5 Calories |
39.4g Carbs |
3.2g Fat |
38.9g Protein
1
serving
Zucchini & Hummus
121.3 Calories |
12.3g Carbs |
6.3g Fat |
6.2g Protein
|
Mexican Cottage Cheese Salad
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Salsa
1/2 cup
Canned black beans
2 cup shredded
Lettuce
Zucchini & Hummus
scaled to 1 serving
1 cup, sliced
Zucchini
1/4 cup
Hummus
|
Mexican Cottage Cheese Salad
Mix salsa, cottage cheese, and black beans together well. Serve on top of lettuce and enjoy.
Zucchini & Hummus
Slice zucchini into rounds and serve with hummus.
|
Dinner
371.4 Calories |
19.0g Carbs |
16.5g Fat |
36.8g Protein
1
serving
Brown Sugar Salmon
302.6 Calories |
14.4g Carbs |
11.3g Fat |
34.1g Protein
6
spears
Roasted asparagus
68.8 Calories |
4.7g Carbs |
5.2g Fat |
2.6g Protein
|
Brown Sugar Salmon
scaled to 1 serving
1/16 cup packed
Brown sugar
1/2 tbsp
Dijon mustard
1/4 tsp
Salt
1/4 tsp
Pepper
6 oz
Atlantic salmon
Roasted asparagus
scaled to 6 spears
6 spear, large
Asparagus
1/8 tsp
Salt
3/8 tbsp
Olive oil
|
Brown Sugar Salmon
Preheat the oven's broiler and set the oven rack at about 6 inches from the heat source; prepare the rack of a broiler pan with cooking spray.
Season the salmon with salt and pepper and arrange onto the prepared broiler pan. Whisk together the brown sugar and Dijon mustard in a small bowl; spoon mixture evenly onto top of salmon fillets.
Cook under the preheated broiler until the fish flakes easily with a fork, 7 to 10 minutes. Each serving is a 6 oz fillet (170 grams before cooking).
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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