1960 Calorie
Low-Carb diet and meal plan
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Example 1960 calorie
low-carb diet plan
Example 1960 Calorie Low-Carb Meal Plan
150.5g Carbs
75.7g Fat
171.2g Protein
Breakfast
686.1 Calories |
63.3g Carbs |
30.0g Fat |
46.1g Protein
1
serving
Fried Eggs on Toast with Pepper Jack and Avocado
411.6 Calories |
21.5g Carbs |
28.2g Fat |
19.5g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
|
Fried Eggs on Toast with Pepper Jack and Avocado
scaled to 1 serving
1 slice, small
Sourdough bread
3/4 tbsp
Butter
1 extra large
Egg
1/4 fruit
Avocados
1 slice
Monterey cheese
1/4 tbsp
Fresh cilantro
Nonfat greek yogurt
240
g
Nonfat greek yogurt
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
|
Fried Eggs on Toast with Pepper Jack and Avocado
PREPARATION: Toast bread. Chop cilantro. Peel, pit, and slice avocado.
Preheat broiler. Melt 1 tablespoon butter in heavy large broilerproof skillet over medium heat. Crack eggs into skillet; sprinkle with salt and pepper. Cook until egg whites are just set on bottom, about 2 minutes. Remove skillet from heat; top each egg with 1 cheese slice. Broil until cheese just melts, about 1 minute.
Spread remaining 2 tablespoons butter on toast; top with eggs, then avocado slices. Sprinkle with cilantro.
Fruit Salad
|
Lunch
606.7 Calories |
38.0g Carbs |
26.3g Fat |
54.3g Protein
1
shake
Coconut Milk Protein Shake
360.0 Calories |
19.0g Carbs |
8.0g Fat |
51.0g Protein
1
serving
Popcorn with Brown Butter & Lemon
246.7 Calories |
19.0g Carbs |
18.4g Fat |
3.3g Protein
|
Coconut Milk Protein Shake
scaled to 1 shake
60 grams
Whey protein powder
1 cup
Pure Coconut Milk
2 tbsp
Cocoa
Popcorn with Brown Butter & Lemon
scaled to 1 serving
3 cup
Popcorn
1 1/2 tbsp
Butter
1 tsp
Lemon juice
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Popcorn with Brown Butter & Lemon
Melt butter in saucepan and cook until browned (should have a nutty smell as well). Be careful not to burn.
Immediately toss with popped popcorn, followed by a sprinkle of lemon juice. Enjoy!
|
Dinner
655.2 Calories |
49.2g Carbs |
19.3g Fat |
70.9g Protein
1
serving
French Dip Sandwich
414.1 Calories |
22.7g Carbs |
16.9g Fat |
41.8g Protein
1
serving
Cottage Cheese & Apricots
241.1 Calories |
26.5g Carbs |
2.5g Fat |
29.1g Protein
|
French Dip Sandwich
scaled to 1 serving
1/2 tbsp
Butter
1/4 shallot
Shallots
3/4 tsp
Wheat flour
1/2 can
Beef broth soup
6 oz
Roast Beef
1 roll
French rolls
1/4 dash
Salt
1/4 dash
Pepper
Cottage Cheese & Apricots
scaled to 1 serving
1/4 cup, halves
Apricots, dried
1 cup,
Cottage cheese
|
French Dip Sandwich
Chop shallot (or onion). In a large, shallow skillet over moderate heat, melt butter. Add shallots to butter and saute 2 minutes. Add flour to butter and shallot and cook a minute longer. Whisk in beef broth in a slow stream. Bring sauce to a bubble and allow to simmer over low heat until ready to serve with sandwiches.
Pile meat loosely across your cutting board or a large work surface. Season meat with salt and black pepper. Set out 4 small soup cups for dipping sauce, 4 dinner plates and 4 split torpedo rolls. To assemble, using a pair of kitchen tongs, dip meat into loose au jus sauce and pile into rolls. Set small cups with extra dipping sauce along side the sandwiches.
Recipe courtesy Rachael Ray
Cottage Cheese & Apricots
Cut apricots into pieces and mix into cottage cheese. Enjoy!
|