3500 Calorie
Low-Carb diet and meal plan
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Example 3500 calorie
low-carb diet plan
Example 3500 Calorie Low-Carb Meal Plan
185.4g Carbs
106.7g Fat
243.1g Protein
Breakfast
1142.3 Calories |
102.6g Carbs |
54.9g Fat |
68.7g Protein
1
Shaker
Strawberry Banana Smoothie
954.6 Calories |
57.5g Carbs |
53.8g Fat |
64.1g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Strawberry Banana Smoothie
scaled to 1 Shaker
1 medium
Banana
4 medium
Strawberries
60 grams
Whey protein powder
4 fl oz
Heavy whipping cream
1 1/2 cup
Reduced fat milk
Melons
1
melon, medium (about 5" dia)
Melons
|
Strawberry Banana Smoothie
*Only protein in database was chocolate at time of making.
-Substitute chocolate protein with strawberry banana protein.
|
Lunch
1139.6 Calories |
71.3g Carbs |
35.3g Fat |
142.5g Protein
1
serving
Spicy Tuna Salad
453.4 Calories |
21.4g Carbs |
28.1g Fat |
37.4g Protein
2
serving
Cottage Cheese & Strawberries
378.6 Calories |
25.0g Carbs |
5.1g Fat |
57.1g Protein
2
serving
Yogurt with Radishes & Dill
307.6 Calories |
24.9g Carbs |
2.1g Fat |
48.0g Protein
|
Spicy Tuna Salad
scaled to 1 serving
1 can
Tuna
10 olive
Olives
1/4 cup, chopped
Scallions
1/2 pepper
Jalapeno peppers
1 1/2 tbsp, drained
Capers
1/4 tsp
Cayenne pepper
3 1/4 tbsp
Lemon juice
1/2 tbsp
Olive oil
1/4 head
Lettuce
1/2 fruit
Avocados
Cottage Cheese & Strawberries
scaled to 2 serving
1 cup, sliced
Strawberries
2 cup,
Cottage cheese
Yogurt with Radishes & Dill
scaled to 2 serving
16 oz
Nonfat greek yogurt
2 cup slices
Radishes
1 tsp
Dill weed
2 dash
Salt
2 dash
Pepper
|
Spicy Tuna Salad
Any kind of lettuce or mixed greens can replace the butter lettuce. Chop olives, finely chop the jalapeno, and dice the lettuce. Combine all of the ingredients except for the lettuce and avocado, and then serve over lettuce. Slice avocado and serve on top.
Cottage Cheese & Strawberries
Mix cottage cheese with sliced strawberries and serve.
Yogurt with Radishes & Dill
Chop radishes. Mix into yogurt with dill and a dash of salt and pepper. Enjoy!
|
Dinner
323.9 Calories |
11.5g Carbs |
16.5g Fat |
31.9g Protein
2
serving
Cilantro Lime Shrimp
294.4 Calories |
4.6g Carbs |
16.3g Fat |
31.2g Protein
1
large (7-1/4" to 8-/1/2" long)
(72 g)
Carrots
29.5 Calories |
6.9g Carbs |
0.2g Fat |
0.7g Protein
|
Cilantro Lime Shrimp
scaled to 2 serving
1/2 dash
Salt
1/2 pepper
Serrano pepper
1/8 cup
Fresh cilantro
1 tbsp
Lime juice
1 tbsp
Vegetable oil
8 oz
Shrimp
1 clove
Garlic
Carrots
1
large (7-1/4" to 8-/1/2" long)
Carrots
|
Cilantro Lime Shrimp
Place a large saute pan or a wok over your strongest burner on high heat. Let the pan heat up for a minute and then add the oil. Use a high smoke point oil since you will be cooking the shrimp on very high heat. Let the oil heat until it's shimmering. If it starts to smoke, remove the pan from the heat for a moment.
Add the chiles to the pan and toss to coat with oil. Cook 30 seconds. Add the shrimp and garlic to the pan and sprinkle with salt. Toss to coat with oil. Let the shrimp cook undisturbed for 1 minute before tossing again so they get a little bit of a sear. Stir-fry until cooked through, about 2-3 minutes.
Turn off the heat and mix in the cilantro, then the lime juice.
Serve hot or at room temperature. Serve alone, over rice, or in a folded heated tortilla.
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