lchf-low-carb-high-fat-protein-meal-plan-3000-caloriesIn my last post I gave you guys a 3000 Calorie meal plan with higher carbs (low glycemic carbs and no sugar).

Now it’s time to give you a 3000 Calorie low-carb plan (lchf).

As you know, I’m busy putting together a whole book of meal plans so that you guys don’t have the hassle of putting together daily diets to hit your calories and macros. This free book should be a constant companion in your muscle-gain, fat loss journey from here on in. As such, it will be invaluable!

The whole book of meal plans will be available shortly for FREE download. But to get the link you need to be on the list to be notified (link will not be available to non-subscribers). If you’re not on it, enter your details below and I’ll be in touch with you as soon as I have it completed 🙂






LCHF Low Carb High Fat High Protein Meal Plan – 3000 Calories

 

Meal #1: Bacon & Eggs with Cheese

50g or 1 ½ ounces Bacon

  • Calories : 238
  • Protein: 10g
  • Fat : 22g
  • Carbs (net): 0g

3 x Whole Eggs

  • Calories : 213
  • Protein: 18g
  • Fat : 15g
  • Carbs (net): 1.5g

45g Cheddar Cheese, which is about 2 regular slices or 1 ½ ounces (put on your eggs)

  • Calories: 156
  • Protein: 10g
  • Fat: 12g
  • Carbs (net): 2g

TOTAL CALS : 607 | Protein: 38g | Fat : 49g | Carbs (net): 3.5g

 

Meal #2: The Monster Smoothie. Whey, Heavy/Double Cream, Peanut Butter, Flax, Water.

40g Serving Whey Protein

  • Calories: 152
  • Protein: 33g
  • Fat: 1g
  • Carbs (net): 2.75g

1 x tablespoon (about 15g) Natural Peanut Butter

  • Calories: 100
  • Protein: 4g
  • Fat: 8g
  • Carbs: 3g

150ml or 5 fl oz. Heavy Cream (called double cream in the UK)

  • Calories: 523
  • Protein: 3g
  • Fat: 55g
  • Carbs (net): 4g

1 x heaped tablespoon Flax Seed (~15g)

  • Calories: 78
  • Protein: 2g
  • Fat: 6g
  • Carbs (net): 4g

TOTAL CALS: 853 | Protein: 42g | Fat: 70g | Carbs (net): 13.75g

 

MEAL #3 – Protein Shake (40g) Take after your workout. You can move this meal around to whenever you train in the day.

  • Calories: 152
  • Protein: 33g
  • Fat: 1g
  • Carbs (net): 2.75g

TOTAL CALS: 152 | Protein: 33g | Fat: 1g | Carbs (net): 2.75g

 

MEAL #4 Steak, Cauliflower Cheese, Mixed Buttered Veggies

5oz or 140g Steak (cooked)

  • Calories: 345
  • Protein: 39g
  • Fat: 21g
  • Carbs (net): 0g

1 ½ Cups Cauliflower (100g) – cooked weight.

  • Calories: 28.5
  • Protein: 3g
  • Fat: 0.5g
  • Carbs (net): 3g

90g Cheddar Cheese, which is about 4 regular slices or 3 ounces. Melt this over your cauliflower.

  • Calories: 312
  • Protein: 20g
  • Fat: 24g
  • Carbs (net): 4g

15g or 1 tablespoon Butter for melting over your veggies (Kerrygold brand is best)

  • Calories: 108
  • Protein: 0g
  • Fat: 12g
  • Carbs (net): 0g

3 x Heaped Tablespoons of Mixed Veggies (I buy a bag of frozen carrots, peas, cauliflower, broccoli)

  • Calories: 44.5
  • Protein: 3g
  • Fat: 0.5g
  • Carbs (net): 7g

TOTAL CALS: 838 | Protein: 65g | Fat: 58g | Carbs (net): 14g

 

Meal #5: Chicken & Almond Leafy Salad

200g Chicken

  • Calories: 207
  • Protein: 45g
  • Fat: 3g
  • Carbs: 0g

1 ounce or 28g almonds

  • Calories : 164
  • Protein: 6g
  • Fat : 14.4g
  • Carbs (net): 2.6g

Handful of leafy veggies with 1 tablespoon of olive oil.

  • Calories: 150
  • Protein: 0g
  • Fat: 13g
  • Carbs (net) : 8.25g

TOTAL CALS: 521 | Protein: 51g | Fat: 30.4g | Carbs (net): 10.85g

 

TOTALS FOR THE DAY:

CALORIES: 2971

PROTEIN: 229g

FAT: 208.4

NET CARBS: 44.85

Back to work for me to get this book finished! I’ll be in touch when it’s ready for you to download 😀 Please share this article with others by liking or linking to it in social media.

P.S.

Your Buddy,

Mark

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