1200 Calories, Low- carb Diet Meal Plan
1,200-Calorie, Low-Carb Diet Meal Plan
Breakfast
Breakfast One - Veggie Scrambled Eggs
Food
Preparation Method
Serving Size
Calories
Carbohydrates
One whole egg,
one egg white
Scram bled in non-st i ck pan Large eggs 94 .8
Chopped red
pepper
Sauteed in cooking spray 1/2 cup 23 4.5
Chopped
mushrooms
Sauteed in cooking spray 1 cup, raw 15 2
Gr ated Swiss
cheese
Grated 1 ounce 108 1.5
Total
240 calories
8.8 grams
Instructions
Spray a non-stick pan wit h a small amount of vegetable non-s tic k spray. Sautee red pepper
and mushrooms. When vegetables are soft, add eggs and sc r amble, cook ing unt il done.
Top with cheddar cheese.
Breakfast Two - Open Face Canadian Bacon Sandwich
Food
Preparation Method
Serving Size
Calories
Carbohydrates
Ezekiel 4:9 bread
(or similar sprouted
grain bread)
Toasted 1 slic e 80 14 gra ms
Canadian bacon
Pre-cooked
4 ounces
55
1 gram
Avocado
Smashed
1/4 small
72
3.5 grams
Tomato
Sliced
3 1/4 " thick slices
12
2.4 grams
Cheddar cheese
Grated
1 ounce
108
1.5 grams
Totals
327 calories
22.4 grams
Instructions
Toast bread. Smash avocado and spread on br ead. Layer with Canadian bacon and
tom ato. Top with cheddar and broil until cheese melt s.
Breakfast Three - Hard boil ed Egg and Blueberries
Food
Preparation Method
Serving Size
Calories
Carbohydrates
Eggs
Hard boiled
2
156
1.2 grams
Blueberries
Raw
1/2 cup
40
10 gra ms
Walnuts
Halved
1/2 cup halves
90
2 grams
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