1650 Calorie
Low-Carb diet and meal plan
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Example 1650 calorie
low-carb diet plan
Example 1650 Calorie Low-Carb Meal Plan
146.4g Carbs
59.4g Fat
146.0g Protein
Breakfast
548.8 Calories |
40.3g Carbs |
28.6g Fat |
33.5g Protein
1
serving
Fried Eggs on Toast with Pepper Jack and Avocado
411.6 Calories |
21.5g Carbs |
28.2g Fat |
19.5g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
|
Fried Eggs on Toast with Pepper Jack and Avocado
scaled to 1 serving
1 slice, small
Sourdough bread
3/4 tbsp
Butter
1 extra large
Egg
1/4 fruit
Avocados
1 slice
Monterey cheese
1/4 tbsp
Fresh cilantro
Nonfat yogurt
245
g
Nonfat yogurt
|
Fried Eggs on Toast with Pepper Jack and Avocado
PREPARATION: Toast bread. Chop cilantro. Peel, pit, and slice avocado.
Preheat broiler. Melt 1 tablespoon butter in heavy large broilerproof skillet over medium heat. Crack eggs into skillet; sprinkle with salt and pepper. Cook until egg whites are just set on bottom, about 2 minutes. Remove skillet from heat; top each egg with 1 cheese slice. Broil until cheese just melts, about 1 minute.
Spread remaining 2 tablespoons butter on toast; top with eggs, then avocado slices. Sprinkle with cilantro.
|
Lunch
570.2 Calories |
64.1g Carbs |
8.5g Fat |
61.3g Protein
1
shake
Mango Protein Shake
355.3 Calories |
44.3g Carbs |
6.1g Fat |
32.8g Protein
1
serving
Cottage Cheese & Grapes
214.8 Calories |
19.8g Carbs |
2.4g Fat |
28.6g Protein
|
Mango Protein Shake
scaled to 1 shake
1/2 cup, sliced
Mangos
1 cup
Reduced fat milk
1 tbsp
Honey
30 grams
Whey protein powder
Cottage Cheese & Grapes
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Grapes
|
Mango Protein Shake
Blend together. Ideally use vanilla or unflavored whey protein.
Cottage Cheese & Grapes
Cut grapes in half. Mix grapes with cottage cheese and serve.
|
Dinner
558.0 Calories |
41.9g Carbs |
22.3g Fat |
51.1g Protein
1
serving
Citrus Broiled Alaska Salmon
368.0 Calories |
11.4g Carbs |
14.5g Fat |
46.0g Protein
1
serving
Fried Corn and Onions
189.9 Calories |
30.5g Carbs |
7.7g Fat |
5.2g Protein
|
Citrus Broiled Alaska Salmon
scaled to 1 serving
1/2 large
Oranges
8 oz
Atlantic salmon
1/4 tsp
Red wine vinegar
1/16 cup chopped
Onions
1/4 tsp
Pepper
Fried Corn and Onions
scaled to 1 serving
1 ear, large yields
Corn
1/2 tbsp
Butter
1/4 cup, chopped
Onions
1/4 dash
Salt
1/4 dash
Pepper
|
Citrus Broiled Alaska Salmon
Preheat the oven's broiler.
Slice, peel, and pith oranges; slice crosswise into 1/4 inch rounds. Season fillets with salt. Place salmon fillets on broiling pan.
Place the pan of fillets 4 to 6 inches from heat. Cook for 15 minutes under the preheated broiler, or 10 minutes per inch of thickness. Remove from broiler just before they are cooked through. Sprinkle with vinegar. Arrange orange rounds on top. Sprinkle with green onions and cracked black pepper. Broil 1 minute longer.
Fried Corn and Onions
Cut corn kernels from cob. Melt butter in a medium skillet over medium heat. Saute corn kernels just until tender, then mix in onion. Continue to saute until onion is just beginning to turn crispy. Season with salt and pepper. Enjoy warm or cold.
|