1300 Calorie Filling, Low Carb Meal Plan with Guacamole and Salmon

 
weekly meal plan, low carb high protein, low carb menus

GROCERIES FOR THE WEEK (5 DAYS) 

  • 3 bags lettuce - using mixed greens here, but use whatever variety you like! 

  • 10 cups cherry or grape tomatoes

  • 10 single-serving packets of guacamole

  • 1 dozen eggs

  • 5 oz peanuts - or use any nut you like! And, generally I think roasted, salted nuts are fine!

  • 5oz shredded cheese - I’m using mozz, but use any kind you like!

  • 1 bottle low-calorie (or regular calorie, if you can’t find a lot-calorie version) creamy dressing - I’m using Bolthouse - but use whichever you like!

  • 5 cups broccoli florets

  • 5 cups baby carrots

  • 5 salmon filets - can get fresh or frozen!

  • 3 whole wheat bagels

  • 5 100-150 calorie chocolate bars or pieces - I’m using the Trader Joe’s 100-calorie chocolate bars here

 

EACH DAY 1299 CALORIES

50% CALORIES FROM FAT; 21% CALORIES FROM PROTEIN; 29% CALORIES FROM CARB 

 

I like using the Lose It app to keep track of what I'm eating. These are some screenshots I took to show how I enter the foods. 

Click on an image to enlarge it!

 

 

 

If you're interested in my outlook on weight loss and weight management, here's what I wrote on the subject

 

 

BREAKFAST 9AM

  • 1/2 whole wheat bagel

  • 1 single-serving guacamole packet  

Calories: 255

 

 

LUNCH 12PM 

  • 2 cups tomatoes

  • 2 hard boiled eggs

  • 1 oz (about 1/4 cup) peanuts

  • 100 calorie amount of chocolate

Calories: 482

 

SNACK 3:30PM

  •  1 cup baby carrots

  • 1 single-serving packet guacamole

Calories: 145

 

DINNER 7PM

  • 2 cups lettuce

  • 1 salmon filet

  • 1oz (about 1/3 cup) shredded cheese

  • 1 cup roasted broccoli

  • 2 Tbsp low calorie dressing (less than 50 calories per 2 Tbsp) or 1 Tbsp regular dressing

Mix together to create a salad! Include the dressing in the salad when you're prepping it if you like the lettuce more wilted when you eat it (like me!). 

Cook salmon & broccoli:

  • Preheat oven to 425 degrees

  • Line cookie sheet with tin foil, spray with a cooking spray (like olive oil spray)

  • Bake for 12-15 minutes, until salmon flakes easily

Calories for the meal: 417

Need more snacks? CLICK HERE for some great ideas!

Note: I’ve tried to make this meal prep as EASY as possible - so every single day is the same. HOWEVER, if you’re anything like me, it’s quite boring to eat the same thing every day! Please feel free to switch out different protein sources, vegetables, and fats. Also, as with the rest this website, this information is general, not specific to you. You, personally, may need different amounts of calories, nutrients, etc. 

AND!

If you are looking for the EASIEST and most realistic weight loss program - that works for the LONG term (it incorporates weekly meal plans, how to stop stress & boredom eating, AND an accountability group) - check out my program HERE!


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