One-week low-carb meal plan
Day 1
BREAKFAST
- 2 large eggs, scrambled with 1 tbsp chopped green onion
- 3 oz lean pork cutlets, cooked in ½ tsp avocado oil
- 1 slice 45-calorie bread, toasted; top with 2 tsp apple butter
- 1 navel orange
MORNING SNACK
- ½ medium apple with skin
- 2 mozzarella cheese sticks
LUNCH
- 1 cup low-sodium canned tomato soup; sprinkle with 3 tbsp reduced-fat shredded cheddar
- ½ tuna sandwich: 1 slice 45-calorie bread with 2 oz canned tuna mixed with 2 tsp reduced-fat mayo; top with ¼ cup spinach
AFTERNOON SNACK
- 5.3 oz 100-calorie stevia-sweetened strawberry Greek yogurt
DINNER
- 3 oz Roasted Turkey Breast (see recipe 1, page 3 of PDF)
- ½ cup cooked sweet corn with ½ tsp EVOO and dash of pepper
- 2 cups spinach; top with 1 tbsp pumpkin seeds and 1 tbsp olive oil vinaigrette
- ½ cup natural vanilla ice cream
Daily Total: 1,575 cal, 68g fat (12g mono, 4g poly, 25g sat), 559mg chol, 2,066mg sodium, 130g carb (24g fiber, 70g sugars), 121g protein