2220 Calorie
Low-Carb diet and meal plan
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Example 2220 calorie
low-carb diet plan
Example 2220 Calorie Low-Carb Meal Plan
192.6g Carbs
77.9g Fat
181.9g Protein
Breakfast
716.9 Calories |
95.6g Carbs |
18.7g Fat |
50.7g Protein
1
shake
Banana oatmeal smoothie
716.9 Calories |
95.6g Carbs |
18.7g Fat |
50.7g Protein
|
Banana oatmeal smoothie
scaled to 1 shake
1/2 medium
Banana
1 1/2 cup
Reduced fat milk
1 cup
Oatmeal
1 tbsp
Peanut butter
1 scoop
Whey protein powder
|
Banana oatmeal smoothie
Throw everything in a blender and blend. Add some ice cubes if you want it to be colder and less thick.
|
Lunch
782.2 Calories |
51.3g Carbs |
21.3g Fat |
96.6g Protein
1
serving
All American Tuna
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
2
serving
PBJ Cottage Cheese
526.4 Calories |
35.3g Carbs |
15.4g Fat |
61.3g Protein
|
All American Tuna
scaled to 1 serving
1 can
Tuna
1 tbsp
Light mayonnaise
1/8 cup, diced
Celery
1/2 large
Pickles
1 slice
Wheat bread
PBJ Cottage Cheese
scaled to 2 serving
4 tsp
Strawberry jam
4 tsp
Peanut butter
2 cup,
Cottage cheese
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
|
Dinner
652.1 Calories |
45.7g Carbs |
38.0g Fat |
34.6g Protein
1
serving
Honey Pecan Chicken Breast
386.3 Calories |
30.3g Carbs |
16.8g Fat |
28.9g Protein
1
serving
Easy Fried Spinach
178.1 Calories |
4.8g Carbs |
17.4g Fat |
3.1g Protein
1
serving
Grilled Polenta Chips
87.8 Calories |
10.6g Carbs |
3.8g Fat |
2.6g Protein
|
Honey Pecan Chicken Breast
scaled to 1 serving
1 half breast
Chicken breast
2 tbsp
Wheat flour
1 tbsp
Honey
1/16 cup, chopped
Pecans
3/4 tbsp
Butter
Easy Fried Spinach
scaled to 1 serving
2/3 tbsp
Vegetable oil
2/3 tbsp
Butter
1/3 package
Spinach
1 1/3 cloves, minced
Garlic
Grilled Polenta Chips
scaled to 1 serving
2 oz
Yellow Polenta
3/4 tsp
Olive oil
1 1/2 tsp
Nutritional Yeast
1/4 dash
Pepper
1/4 dash
Salt
|
Honey Pecan Chicken Breast
Dredge the breasts in flour, shaking off excess.
Heat about 2/3 of your butter in a heavy skillet over medium heat.
Add the breasts and brown on both sides, about 5-6 minutes.
Stir together the remaining butter, honey and pecans.
Add to the skillet, stir gently.
Cover and simmer gently for 7-8 minutes.
Remove breasts to a serving platter, pour sauce over and serve.
Easy Fried Spinach
Melt the butter with the canola oil in a large skillet over medium heat until it stops bubbling. This allows the water from the butter to evaporate. Add the garlic; cook and stir for about 2 minutes, until it is just beginning to brown. Put in the spinach leaves and cook for about 5 minutes while stirring, until the leaves are dark and are about 1/4 of their original size.
Grilled Polenta Chips
Heat a grill or grill pan to medium-high heat and lightly rub your grill with olive oil.
Cut tube of polenta into 1/4" to 1/2" slices. Brush both sides of the polenta cakes with the olive oil. Sprinkle both sides with nutritional yeast, salt and pepper.
Lay the polenta rounds in one layer on the grill, and grill for 5 minutes on each side or until both sides are golden and crunchy and have grill marks.
Remove the cakes from the grill and place on a large plate to cool. Serve warm or at room temperature. Enjoy!
|