2950 Calorie
Low-Carb diet and meal plan
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Example 2950 calorie
low-carb diet plan
Example 2950 Calorie Low-Carb Meal Plan
116.2g Carbs
185.6g Fat
269.9g Protein
Breakfast
995.2 Calories |
32.6g Carbs |
67.0g Fat |
66.3g Protein
2
serving
Fried Irish Cabbage with Bacon
712.0 Calories |
15.3g Carbs |
65.1g Fat |
17.3g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
|
Fried Irish Cabbage with Bacon
scaled to 2 serving
1/3 package
Bacon
1 1/3 tbsp
Bacon fat
1/3 head, small
Cabbage
1/3 dash
Pepper
Nonfat greek yogurt
480
g
Nonfat greek yogurt
|
Fried Irish Cabbage with Bacon
Cook bacon in a deep skillet over medium heat until crisp, 5 to 7 minutes. Remove bacon from skillet and drain on a paper towel-lined plate. Reserve 1/4 cup drippings in skillet.
Cook and stir cabbage in hot bacon drippings over medium heat until cabbage wilts, 5 to 7 minutes.
Crumble bacon over cabbage. Stir and simmer until bacon is warmed, 2 to 3 minutes. Season with black pepper.
|
Lunch
990.4 Calories |
54.1g Carbs |
66.8g Fat |
50.8g Protein
2
serving
Antipasto "No-Bread" Rollups
529.8 Calories |
20.9g Carbs |
31.1g Fat |
40.8g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
1
serving
Red Bell Pepper and Hummus
139.0 Calories |
16.0g Carbs |
6.3g Fat |
6.0g Protein
|
Antipasto "No-Bread" Rollups
scaled to 2 serving
2 slice
Sliced ham
2 oz
Deli cut turkey
2 tbsp
Hummus
2 slice
Provolone cheese
2 slice
Beef salami
2 oz
Roasted Red Peppers
2 small
Banana pepper
Avocados
1
fruit
Avocados
Red Bell Pepper and Hummus
scaled to 1 serving
1/4 cup
Hummus
1 medium
Red bell pepper
|
Antipasto "No-Bread" Rollups
Stack ham, turkey, hummus, sliced turkey, cheese, roasted red peppers and chopped banana peppers. Roll up and enjoy!
Red Bell Pepper and Hummus
Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
|
Dinner
1211.1 Calories |
29.5g Carbs |
51.8g Fat |
152.8g Protein
2
serving
Cheesy Chicken and Spinach
1016.5 Calories |
15.4g Carbs |
49.3g Fat |
124.4g Protein
1
serving
Cottage Cheese & Honeydew Melon
194.6 Calories |
14.2g Carbs |
2.4g Fat |
28.5g Protein
|
Cheesy Chicken and Spinach
scaled to 2 serving
2 tbsp
Olive oil
4 half breast
Chicken breast
2 cup
Spinach
2 cup cherry tomatoes
Cherry tomatoes
2 oz
Mozzarella cheese
Cottage Cheese & Honeydew Melon
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup, balls
Melons
|
Cheesy Chicken and Spinach
Heat olive oil in a skillet over medium-high heat. Add chicken, cooking about 5-7 minutes. Flip chicken and continue to cook another 5-7 minutes until internal temperatures reaches 165F / 74C.
While the chicken is cooking, cut up tomatoes and spinach in to bite sized pieces.
Sauté vegetables in pan, season with garlic and salt as desired.
Shred or grate preferred cheese, like mozzarella, and add to pan.
When chicken is done cooking remove it from heat. You can either smother the chicken or stuff it with the vegetables mix.
Cottage Cheese & Honeydew Melon
Mix cottage cheese with melon balls and serve.
|