2150 Calorie
Low-Carb diet and meal plan
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Example 2150 calorie
low-carb diet plan
Example 2150 Calorie Low-Carb Meal Plan
84.3g Carbs
120.5g Fat
190.0g Protein
Breakfast
674.6 Calories |
10.6g Carbs |
47.2g Fat |
51.2g Protein
1
omelet
Fluffy omelet with cheese and spinach
533.0 Calories |
2.0g Carbs |
46.2g Fat |
26.8g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Fluffy omelet with cheese and spinach
scaled to 1 omelet
3 extra large
Egg
2 tbsp
Butter
3/4 oz
Cheddar cheese
1 tbsp chopped
Chives
1 dash
Salt
1 dash
Pepper
1/4 cup
Spinach
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Fluffy omelet with cheese and spinach
Preheat broiler to high temperature. Crack eggs into a bowl and beat lightly.
Heat a 10 inch (25cm) nonstick frying pan over medium heat and add butter. Once the butter sizzles, pour in egg mixture evenly over the pan. Reduce heat to low and cook until set and golden brown (about 5 mins).
Remove the pan from heat and sprinkle the top of the omelet with cheese, chives, salt, and pepper. Place omelet in frying pan under the broiler and cook until cheese melts, or 1-2 mins.
Remove frying pan from broiler, place spinach on top of cheese. Gently fold the omelet in half and serve.
|
Lunch
797.4 Calories |
35.7g Carbs |
58.4g Fat |
45.7g Protein
1
serving
Paleo Avocado Tuna Salad (Tuna in Water)
363.5 Calories |
16.0g Carbs |
22.4g Fat |
30.5g Protein
2
serving
Almond Butter & Celery
433.9 Calories |
19.6g Carbs |
36.0g Fat |
15.2g Protein
|
Paleo Avocado Tuna Salad (Tuna in Water)
scaled to 1 serving
1 fruit
Avocados
1 lemon yields
Lemon juice
1 tbsp chopped
Onions
5 oz
Tuna
1 dash
Salt
1 dash
Pepper
Almond Butter & Celery
scaled to 2 serving
4 tbsp
Almond butter
4 stalks, large
Celery
|
Paleo Avocado Tuna Salad (Tuna in Water)
Cut the avocado in half and scoop the middle of both avocado halves into a bowl, leaving a shell of avocado flesh about ¼-inch thick on each half.
Add lemon juice and onion to the avocado in the bowl and mash together. Add drained tuna, salt and pepper, and stir to combine. Taste and adjust if needed.
Fill avocado shells with tuna salad and serve.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
|
Dinner
673.5 Calories |
38.0g Carbs |
15.0g Fat |
93.1g Protein
1
serving
Teriyaki Garlic Chicken
189.4 Calories |
8.6g Carbs |
3.4g Fat |
29.1g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
|
Teriyaki Garlic Chicken
scaled to 1 serving
2 1/16 tbsp
Italian dressing
2 tbsp
Teriyaki sauce
1/2 cloves, minced
Garlic
1 half breast
Chicken breast
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
|
Teriyaki Garlic Chicken
In a bowl, add the Italian dressing, teriyaki sauce and minced garlic; stir to combine.
Add the chicken breast halves; cover and marinate in the refrigerator overnight.
Grill over hot coals for approximately 10 minutes on each side or until juices run clear.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|