"2000 Calorie Low-Carb Meal Plan: Protein-Rich & Oil-Free"
A detailed low-carb meal plan for a day, consisting of 6 meals. Total daily calorie intake is 2000 calories, with macronutrient distribution of 30% protein, 40% carbs, and 30% fat while avoiding seed oils.
12/11/2024•11 views
Breakfast: Spinach & Cheese Omelette
Nutrition Information
Calories
350
Protein
24g
Carbs
3g
Fat
26g
Ingredients
- 3 large eggs
- 1 cup fresh spinach
- 1/4 cup shredded cheese (cheddar or mozzarella)
- 1 tablespoon butter
- Salt and pepper to taste
Instructions
In a bowl, whisk the eggs until well combined.
Melt butter in a non-stick skillet over medium heat.
Add fresh spinach to the skillet and sauté until wilted.
Pour the whisked eggs over the spinach and cook for 1-2 minutes.
Sprinkle cheese on top, season with salt and pepper, and fold omelette in half.
Cook until eggs are set and cheese is melted, about 2-3 more minutes.
Morning Snack: Greek Yogurt with Berries
Nutrition Information
Calories
250
Protein
20g
Carbs
16g
Fat
10g
Ingredients
- 1 cup plain Greek yogurt (full-fat)
- 1/2 cup mixed berries (strawberries, blueberries, raspberries)
- 1 tablespoon chia seeds
Instructions
In a bowl, add Greek yogurt.
Top with mixed berries and sprinkle chia seeds over them.
Mix gently and enjoy.
Lunch: Grilled Chicken Salad
Nutrition Information
Calories
480
Protein
43g
Carbs
12g
Fat
30g
Ingredients
- 6 oz grilled chicken breast
- 2 cups mixed greens (spinach, arugula, lettuce)
- 1/2 avocado, sliced
- 1/4 cup cherry tomatoes, halved
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
Instructions
Season chicken breast with salt and pepper, then grill until fully cooked.
In a large bowl, combine mixed greens, avocado, and cherry tomatoes.
Slice the grilled chicken and place it on top of the salad.
Drizzle with olive oil and apple cider vinegar before serving.
Afternoon Snack: Almonds & Cheese
Nutrition Information
Calories
250
Protein
12g
Carbs
8g
Fat
22g
Ingredients
- 1 oz almonds
- 2 oz cheddar cheese, cubed
Instructions
Portion out almonds and cheese cubes into a small bowl or snack container.
Enjoy as a quick, protein-rich snack.
Dinner: Baked Salmon with Asparagus
Nutrition Information
Calories
550
Protein
44g
Carbs
8g
Fat
40g
Ingredients
- 6 oz salmon fillet
- 1 tablespoon olive oil
- 1 cup asparagus, trimmed
- 1 lemon (for juice)
- Salt and pepper to taste
Instructions
Preheat oven to 400°F (200°C).
Place salmon fillet and asparagus on a baking sheet.
Drizzle with olive oil and season with salt and pepper.
Squeeze lemon juice over the top.
Bake for 15-20 minutes or until salmon is cooked through and flakes easily with a fork.
Evening Snack: Cottage Cheese with Cucumber
Nutrition Information
Calories
220
Protein
28g
Carbs
6g
Fat
10g
Ingredients
- 1 cup full-fat cottage cheese
- 1/2 cucumber, sliced
- Salt and pepper to taste
Instructions
In a bowl, add cottage cheese.
Top with cucumber slices and season with salt and pepper.
Mix gently and serve.
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