1780 Calorie
Low-Carb diet and meal plan
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Example 1780 calorie
low-carb diet plan
Example 1780 Calorie Low-Carb Meal Plan
91.4g Carbs
90.5g Fat
152.4g Protein
Breakfast
590.0 Calories |
40.7g Carbs |
30.5g Fat |
38.2g Protein
1
sandwich
Rooster Bullet Sandwich
528.4 Calories |
25.3g Carbs |
30.3g Fat |
37.0g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Rooster Bullet Sandwich
scaled to 1 sandwich
1 tsp
Vegetable oil
2 large
Egg
2 oz
Turkey sausage
2 slice
Whole-wheat bread
1 slice
Cheddar cheese
Oranges
1
fruit (2-5/8" dia)
Oranges
|
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.
|
Lunch
567.2 Calories |
42.3g Carbs |
25.9g Fat |
50.0g Protein
1
serving
Cucumber Avocado Salad with Tuna
447.4 Calories |
25.9g Carbs |
25.2g Fat |
37.2g Protein
1
serving
Spicy Yogurt Dip with Carrots
119.9 Calories |
16.4g Carbs |
0.8g Fat |
12.7g Protein
|
Cucumber Avocado Salad with Tuna
scaled to 1 serving
1 fruit
Avocados
2 tsp
Lime juice
1 cucumber
Cucumber
1/2 cup
Fresh cilantro
1/4 cup chopped
Onions
1 can
Tuna
1 dash
Salt
1 dash
Pepper
2 tsp
Light mayonnaise
Spicy Yogurt Dip with Carrots
scaled to 1 serving
1 tsp
Pepper or hot sauce
1 1/16 cup strips or slices
Carrots
4 oz
Nonfat greek yogurt
|
Cucumber Avocado Salad with Tuna
Dice the avocado into 1/2 inch pieces, put in a bowl large enough to hold the whole salad, and toss with one tablespoon of the lime juice.
Peel strips from the cucumber if desired, then cut into fourths lengthwise and slice into bite-sized pieces. Chop the cilantro and thinly slice the green onion. Whisk together the mayo and the rest of the lime juice to make the dressing.
Add the chopped cucumbers, chopped cilantro, and sliced green onions to the avocado and gently combine. Add the dressing and stir just enough to combine. Drain the water from the tuna and use a fork to partly break apart the tuna into chunks. Stir tuna into the salad and GENTLY combine (don't over-stir; you want tuna to remain chunky.) Season to taste with salt and pepper and serve.
Spicy Yogurt Dip with Carrots
Stir hot sauce into yogurt to combine. Enjoy with carrot strips.
|
Dinner
598.7 Calories |
8.5g Carbs |
34.1g Fat |
64.2g Protein
1
serving
Bacon-Wrapped Trout with Rosemary
598.7 Calories |
8.5g Carbs |
34.1g Fat |
64.2g Protein
|
Bacon-Wrapped Trout with Rosemary
scaled to 1 serving
3 strip
Bacon
10 oz
Trout
1/3 fruit without seeds
Lemons
2 tbsp
Rosemary
|
Bacon-Wrapped Trout with Rosemary
Preheat broiler.
Put fish in a shallow baking pan (1 inch deep) or a large heavy ovenproof skillet, then pat dry and season cavity with salt and pepper. Put rosemary inside cavity and season outside of fish with salt and pepper, then wrap bacon slices around fish.
Broil fish 5 to 7 inches from heat until skin of fish and bacon are crisp, about 5 minutes. Turn fish over gently with a spatula and broil 2 minutes more. Add lemon slices to pan in 1 layer alongside fish and continue to broil until fish is just cooked through and rest of bacon is crisp, 2 1/2 to 3 minutes more.
|