500 Calorie
Low-Carb diet and meal plan
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Example 500 calorie
low-carb diet plan
Example 500 Calorie Low-Carb Meal Plan
31.8g Carbs
20.3g Fat
33.6g Protein
Breakfast
121.5 Calories |
12.0g Carbs |
6.7g Fat |
3.5g Protein
1
slice
Buttered Toast
121.5 Calories |
12.0g Carbs |
6.7g Fat |
3.5g Protein
|
Buttered Toast
scaled to 1 slice
1 slice
Whole-wheat bread
1/2 tbsp
Butter
|
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
|
Lunch
152.4 Calories |
14.6g Carbs |
8.6g Fat |
7.0g Protein
1
serving
Veggie Nori Roll
152.4 Calories |
14.6g Carbs |
8.6g Fat |
7.0g Protein
|
Veggie Nori Roll
scaled to 1 serving
2 tbsp
Hummus
1/4 cup
Alfalfa sprouts
1/4 cup strips or slices
Carrots
1/4 cup slices
Cucumber
1 sheets
Seaweed
1/4 cup, sliced
Avocados
1 tbsp
Nutritional Yeast
1 dash
Salt
|
Veggie Nori Roll
Cut cucumbers, carrots and avocado into thin slices.
Place seaweed sheet on a work surface. Spread the hummus in a thin layer over the sheet. Layer the spouts, carrots, cucumber, and avocado on top of the bottom one-third of the sheet. Sprinkle with nutritional yeast and salt to taste.
Gently but firmly, roll the edge closest to you toward the center of the wrap, carefully rolling a sushi-like roll. (A sushi mat makes this easier.) Slice roll with a sharp knife and serve immediately.
|
Dinner
158.2 Calories |
5.3g Carbs |
4.9g Fat |
23.0g Protein
1
fillet
Baked parmesan tilapia
158.2 Calories |
5.3g Carbs |
4.9g Fat |
23.0g Protein
|
Baked parmesan tilapia
scaled to 1 fillet
100 grams
Tilapia
1 tbsp
Bread crumbs
1 tbsp
Parmesan cheese
3/8 tsp
Butter
|
Baked parmesan tilapia
This recipe assumes each tilapia fillet is about 100 grams.
Preheat oven to 400 degrees F
Rinse fish in water, thaw if frozen.
Mix the bread crumbs and cheese in a bowl and dip/cover one side of each fillet in the mixture.
Butter the baking pan and place the fillets in the pan, crumb side up.
Bake uncovered until the fish flakes easily with a fork, or about 20 minutes.
|