2790 Calorie
Low-Carb diet and meal plan
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Example 2790 calorie
low-carb diet plan
Example 2790 Calorie Low-Carb Meal Plan
222.2g Carbs
115.6g Fat
208.2g Protein
Breakfast
926.4 Calories |
93.7g Carbs |
49.8g Fat |
32.7g Protein
2
serving
Simple Spinach Scramble
503.9 Calories |
13.6g Carbs |
37.5g Fat |
28.2g Protein
2
medium (3" dia)
(364 g)
Apples
189.3 Calories |
50.3g Carbs |
0.6g Fat |
0.9g Protein
1
serving
Morning Roasted Potatoes
233.2 Calories |
29.8g Carbs |
11.7g Fat |
3.6g Protein
|
Simple Spinach Scramble
scaled to 2 serving
4 tsp
Olive oil
2 cup
Spinach
1/2 cup, chopped
Onions
4 ring
Red bell pepper
4 large
Egg
2 dash
Salt
2 dash
Pepper
Apples
2
medium (3" dia)
Apples
Morning Roasted Potatoes
scaled to 1 serving
1 Potato small
Potato
1 tbsp
Butter
1/2 tsp
Rosemary
1/4 dash
Salt
1/4 dash
Pepper
|
Simple Spinach Scramble
Heat olive oil in a pan over medium heat.
Clean the spinach off and throw it into the pan while still wet. Cook on medium heat and season with salt and pepper.
Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.
Add the eggs and scramble until cooked. Top with salt and pepper.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
Morning Roasted Potatoes
Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes.
In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan.
Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
|
Lunch
893.1 Calories |
108.4g Carbs |
13.6g Fat |
89.7g Protein
2
shake
Mango Protein Shake
710.7 Calories |
88.6g Carbs |
12.2g Fat |
65.5g Protein
1
serving
Yogurt & Strawberries
182.4 Calories |
19.8g Carbs |
1.3g Fat |
24.1g Protein
|
Mango Protein Shake
scaled to 2 shake
1 cup, sliced
Mangos
2 cup
Reduced fat milk
2 tbsp
Honey
60 grams
Whey protein powder
Yogurt & Strawberries
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, halves
Strawberries
|
Mango Protein Shake
Blend together. Ideally use vanilla or unflavored whey protein.
Yogurt & Strawberries
Mixed sliced strawberries with yogurt and enjoy!
|
Dinner
899.0 Calories |
20.1g Carbs |
52.2g Fat |
85.9g Protein
2
serving
Trout with Cucumber and Sour Cream
853.2 Calories |
11.7g Carbs |
51.4g Fat |
82.6g Protein
1
serving
Zucchini Spears
45.8 Calories |
8.4g Carbs |
0.9g Fat |
3.3g Protein
|
Trout with Cucumber and Sour Cream
scaled to 2 serving
1/2 tsp
Lemon peel
1 1/4 tsp
Lemon juice
1 1/2 tsp
Dill
1/2 cup
Sour cream
1 tbsp
Butter
12 1/2 oz
Trout
1/2 large
Cucumber
Zucchini Spears
scaled to 1 serving
1/16 tsp
Salt
13/16 large
Zucchini
|
Trout with Cucumber and Sour Cream
PREPARATION: Peel cucumber and slice into thin rounds, chop dill, grate lemon peel, melt butter.
Preheat oven to 375°F. Combine cucumber, 1 1/2 teaspoons dill and 1 1/2 teaspoons lemon juice in medium bowl. Season with salt and pepper. Toss to coat. Combine sour cream, lemon peel and remaining 1 teaspoon lemon juice in small bowl; season with salt and pepper and stir to blend.
Brush baking sheet with some of melted butter. Arrange trout fillets, skin side down, on prepared sheet. Brush with remaining butter. Sprinkle trout with salt and pepper. Bake until just opaque in center, about 10 minutes.
Divide cucumbers among 4 plates. Using spatula, place trout atop cucumbers. Spoon sour cream sauce over. Sprinkle with remaining 1 1/2 teaspoons dill.
Zucchini Spears
Cut zucchini lengthwise and cut into 1/4 inch wedges.
Cook zucchini in boiling salted water until tender, about 3-5 minutes. Drain and sprinkle with salt.
|