990 Calorie
Low-Carb diet and meal plan
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Example 990 calorie
low-carb diet plan
Example 990 Calorie Low-Carb Meal Plan
77.6g Carbs
29.1g Fat
104.3g Protein
Breakfast
287.2 Calories |
30.2g Carbs |
14.7g Fat |
14.5g Protein
1
serving
Tofu Scramble
192.5 Calories |
5.0g Carbs |
14.4g Fat |
14.0g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Tofu Scramble
scaled to 1 serving
1/2 block
Tofu
1/2 tbsp
Vegetable oil
1/2 tsp
Onion powder
1/2 tbsp
Dijon mustard
1/4 tsp
Turmeric
1/4 tsp
Salt
1/2 tbsp
Reduced fat milk
1/2 dash
Pepper
Apples
1
medium (3" dia)
Apples
|
Tofu Scramble
Heat the oil in a frying pan. Crumble tofu into chunks and add to the pan. Cook for about three minutes on medium.
Mix in the remaining ingredients EXCEPT for the milk. Reduce heat to low and cook another five minutes or until the tofu appears to firm up. This will vary based on the brand of tofu and could take up to ten minutes.
Mix in the milk and let the mixture heat for a few more minutes until the milk has been absorbed.
Serve. You could add any vegetables you like to this base (bell peppers, onions, squash, etc.)
|
Lunch
355.3 Calories |
44.3g Carbs |
6.1g Fat |
32.8g Protein
1
shake
Mango Protein Shake
355.3 Calories |
44.3g Carbs |
6.1g Fat |
32.8g 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
|
Mango Protein Shake
Blend together. Ideally use vanilla or unflavored whey protein.
|
Dinner
326.8 Calories |
3.1g Carbs |
8.3g Fat |
57.1g Protein
1
serving
Tuna Steak au Poivre
326.8 Calories |
3.1g Carbs |
8.3g Fat |
57.1g Protein
|
Tuna Steak au Poivre
scaled to 1 serving
3/4 tbsp
Soy sauce
5/8 tsp
Peppercorn
1/2 tbsp
Vegetable oil
1/8 tsp
Ginger
8 oz, boneless
Tuna
1/8 tsp
Sugar
3/4 tsp
Lime juice
1/4 tsp
Coriander seed
1/4 medium
Scallions
1/2 tbsp
Water
|
Tuna Steak au Poivre
Thinly slice scallion. Cut tuna into (2) steaks, approximately 1-inch thick.
Stir together soy sauce, water, lime juice, ginger, sugar, and scallion.
Coarsely crush peppercorns and coriander with a mortar and pestle or heavy skillet. Sprinkle tuna with 3/4 tsp salt, then press spice mixture evenly all over fish.
Heat oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then sear tuna, turning once, about 6 minutes for medium-rare.
Serve with dipping sauce.
|