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Indulgent Weekend? Back Off Carbs With a 1-Day Meal Plan

Jan 31 2016 - 6:30am

If you're looking to lose weight, cutting back on carbs can be part of an effective strategy. For those who want to shed a few pounds, Manhattan-based nutritionist and registered dietitian Shira Lenchewski [1] recommends that the carb-heaviest meal should be breakfast, "trending smaller as the day goes on" — and this plan does just that.

Most low-carb plans recommend eating between 50 and 150 grams [2] of carbs per day, and this day of eating falls on the lower end of spectrum with 64.2 grams of carbohydrates, 1,236 calories, and a whopping 98 grams of protein. Try it out for yourself one day this week!

Breakfast: Quinoa Egg Scramble

Start your day off right with your highest-carb meal of the day. This satisfying, vitamin-packed quinoa egg scramble [3] offers a whopping 19.6 grams of protein per serving and takes less than 10 minutes to cook, making it a viable breakfast option before work.

Total carbs: 29.3 grams

Total calories: 365

Morning Snack: Raw Almonds

High in protein, iron, and calcium, there's no easier snack than a helping of tasty raw almonds. Whether they're keeping you energized through a hectic day at the office or you're grabbing them on the go before a midday workout, they're a low-carb snack that supports a healthy diet.

Total carbs (per 1/2 cup): 10.2 grams [4]

Total calories: 275

Lunch: Thai Citrus Chicken Salad

This tangy, antioxidant-rich citrus chicken salad [5] is a flavorful, filling lunch that's high in protein and low in fat, carbs, and calories. Beyond your day of low-carb eating, you'll have two more servings of this salad to enjoy.

Total carbs: 15.3 grams

Total calories: 223

Snack: Prosciutto and Melon

For another quick high-protein, low-carb snack, the combination of honeydew wrapped in prosciutto is a filling option for any time of day. Keeping these two staples on hand in your fridge ensures that you'll be able to enjoy a satisfying snack whenever you need it.

Total carbs (for 1/8 honeydew melon, two ounces of prosciutto): 2.4 grams [6]

Total calories: 132

Dinner: Italian-Style Stuffed Peppers

These Italian-style stuffed peppers [7] require just a few ingredients and offer more than 30 grams of protein per serving. In less than 30 minutes from start to finish, you can create a fresh, low-carb, clean meal that's well under 10 grams of carbs, making it your lowest carb meal for the day.

Total carbs: 7 grams

Total calories: 285

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