1290 Calorie
Low-Carb diet and meal plan
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Example 1290 calorie
low-carb diet plan
Example 1290 Calorie Low-Carb Meal Plan
57.8g Carbs
59.8g Fat
99.9g Protein
Breakfast
312.0 Calories |
24.4g Carbs |
20.4g Fat |
10.7g Protein
1
serving
Raspberry Chia Seed Pudding
312.0 Calories |
24.4g Carbs |
20.4g Fat |
10.7g Protein
|
Raspberry Chia Seed Pudding
scaled to 1 serving
1 cup
Unsweetened Coconut Milk
1/2 cup
Raspberries
4 tbsp
Organic Chia Seeds
|
Raspberry Chia Seed Pudding
Combine the milk and fruit in a blender. Blend until smooth and pour into a resealable container. Mix in chia seeds and stir well. Eat right away or refrigerate at least 2 hours or overnight. Enjoy!
|
Lunch
459.5 Calories |
24.7g Carbs |
18.0g Fat |
48.9g Protein
1
serving
Antipasto "No-Bread" Rollups
264.9 Calories |
10.5g Carbs |
15.6g Fat |
20.4g Protein
1
serving
Cottage Cheese & Honeydew Melon
194.6 Calories |
14.2g Carbs |
2.4g Fat |
28.5g Protein
|
Antipasto "No-Bread" Rollups
scaled to 1 serving
1 slice
Sliced ham
1 oz
Deli cut turkey
1 tbsp
Hummus
1 slice
Provolone cheese
1 slice
Beef salami
1 oz
Roasted Red Peppers
1 small
Banana pepper
Cottage Cheese & Honeydew Melon
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup, balls
Melons
|
Antipasto "No-Bread" Rollups
Stack ham, turkey, hummus, sliced turkey, cheese, roasted red peppers and chopped banana peppers. Roll up and enjoy!
Cottage Cheese & Honeydew Melon
Mix cottage cheese with melon balls and serve.
|
Dinner
389.3 Calories |
8.8g Carbs |
21.5g Fat |
40.4g Protein
1
stuffed breast
Spinach and Cheese Stuffed Chicken
389.3 Calories |
8.8g Carbs |
21.5g Fat |
40.4g Protein
|
Spinach and Cheese Stuffed Chicken
scaled to 1 stuffed breast
1 half breast
Chicken breast
1/2 tbsp
Olive oil
13/16 tsp
Garlic powder
3/4 tsp
Onion powder
1/4 package
Spinach
2 tbsp
Parmesan cheese
1/8 cup, diced
Mozzarella cheese
1/2 large
Egg
1/4 cup
Olives
|
Spinach and Cheese Stuffed Chicken
PREP: Grate cheeses, beat the eggs, and slice the olives (use one 6 oz can of black olives).
Butterfly chicken breast (i.e. split it so that you can stuff it with stuff) and drizzle with olive oil.
Sprinkle chicken breast with garlic and onion powder and set aside.
In a saute pan cook spinach until spinach has started to wilt. Remove spinach from heat and add to a medium bowl with Parmesan cheese, half of the mozzarella cheese, and beaten egg and olives. Mix all ingredients until well incorporated.
Place a large spoonful of spinach mixture in the middle of each chicken breast and fold over, covering the spinach mixture completely.
Sprinkle with remaining cheese and place on baking sheet and bake on 350F for 20-25 minutes or until thermometer reaches 165F when chicken is tested.
|