One-week low-carb meal plan
Day 3
BREAKFAST
- Parfait: Layer 5.3 oz nonfat plain Greek yogurt, ½ chopped medium Bosc pear, 3 tbsp chopped walnuts, 1 tbsp rolled oats and ½ packet stevia
MORNING SNACK
- ¼ cup peanuts
- 1½ tbsp raisins
LUNCH
- Hamburger: 4 oz lean hamburger patty with 3 tomato slices on 2 slices 45-calorie bread
- 6 medium radishes
- 2 cups spinach; top with ¼ cup grated carrot, 1 tbsp pumpkin seeds and 1 tbsp olive oil vinaigrette
AFTERNOON SNACK
- ½ medium apple with skin, sliced; dip in 2 tbsp natural peanut butter
DINNER
- 1 serving Skillet Citrus Orange Roughy (see recipe 4, page 3 of PDF)
- Oven Roasted Carrots: 1 cup chopped carrots, tossed with 1 tsp avocado oil and sprinkled with ¼ tsp herb seasoning blend; bake on sheet pan at 400° until tender, about 20 minutes
- 3 small (5-inch long) stalks celery, dipped in 2 tbsp Garlic Herb Veggie Dip (leftover from Day 2 Lunch)
- 1 cup sliced strawberries, topped with 2 tbsp light frozen whipped topping
Daily Total: 1,607 cal, 89g fat (30g mono, 23g poly, 19g sat), 160mg chol, 1,043mg sodium, 124g carb (30g fiber, 61g sugars), 96g protein