1700kcal Diet Plan : 2 Day High Protein & Low Carb Diet

DAILY ARTICLE logo

 

 

Conformational diets may not suggest deviating from the 50 : 35 : 15 ratio (50% carbs, 35% fat and 15% protein), however many people prefer the 40 : 30 : 30 ratio and the further you delve into bodybuilding territory etc, it is not uncommon to find people manipulating their carbs in order to reduce the deposition of body fat. As a result I have compiled a 2 day diet template that delivers 1700kcal plan (very low for the big, muscular guys out there) plan that will help to invoke weight loss (mainly fat loss) in those whose requirements to maintain weight are at or around the 2000- 2500kcal mark. The diet plans are nutritionally balanced and are high in protein, low in carbs and moderately high in fat, which current research suggests is more desirable than the other way around. So feel free to use this diet plan at your discretion and see if it works for you...

Day 1

Total Nutritional Value

Calories:  1700kcal

 

Protein: 116g       Carbohydrate: 132g      Fat: 79g

27% (P) : 31% (C) : 42% (F)

 

Morning

-2 poached eggs (160kcal; 10g Protein; 0g Carbs)

-1 slice granary bread (92kcal; 4g Protein; 17g Carbs)

-Black coffee & 500ml water or squash

 

Mid-Morning

-2 x tspns nut butter (64kcal; 3g Protein; 1g Carbs)

-Banana (90kcal, 1g Protein, 23g Carbs)

-500ml water or squash
Lunch

-Tin (125g) mackerel in tomato sauce OR olive oil (200kcal; 16g Protein; 8g Carbs)

-1/2 bag mixed leaf salad (100g) (18kcal; 1.2g Protein; 1.9g Carbs)

-Single portion pack (130g) basmati OR wholegrain rice (200kcal; 4g Protein; 40g Carbs)

-200g tub natural yoghurt (120kcal; 10g Protein; 14g Carbs)
-500ml water or squash

 

Mid-Afternoon

-1x apple (50kcal)
-
Protein shake (100kcal; 25g Protein; 2g Carbs)
-500ml water or squash
Evening Meal

-Pork Loin steak (300g) (550kcal; 40g Protein)
-1 medium sweet potato (~120g) (110kcal; 1.5g Protein; 25g Carbs)
-1 or 2 tbspn mixed veg (50kcal)
-500ml water or squash

Day 2

Total Nutritional Value

Calories:  1700kcal

 

Protein:  124g       Carbohydrate: 110g      Fat: 85g

29% (P) : 26% (C) : 45% (F)

 

Morning

-35g porridge oats with 200ml semi-skimmed milk, tspn Cinnamon, & 1 heaped teaspoon of coconut oil (300kcal, 11g Protein, 38g Carbs)

-3 poached eggs (240kcal; 15g Protein; 0g Carbs)

-Black coffee & 500ml water or squash

 

Mid-Morning

-1/4 100g bag of mixed fruit & nut (approx 1 handful) (165kcal; 5g Protein; 2.5g Carbs)

-Banana (90kcal, 1g Protein, 23g Carbs)

-500ml water or squash

 

Lunch

-1 chicken breast (150g) grilled or boiled (150kcal, 25g Protein)
-1/2 bag mixed leaf salad (100g) (18kcal; 1.2g Protein; 1.9g Carbs)
-
2 tspns balsamic vinegar (10kcal; 2g Carbs)
-
200g tub natural yoghurt (120kcal; 10g Protein; 14g Carbs)
-500ml water or squash

 

Mid-Afternoon

-1x apple (50kcal)
-
Protein shake (100kcal; 25g Protein; 2g Carbs)
-500ml water or squash

 

Evening Meal

-100g Beef/Steak (242kcal; 29g Protein)
-1 medium sweet potato (~120g) (110kcal; 1.5g Protein; 25g Carbs)
-1 or 2 tbspn mixed veg (50kcal)
-500ml water or squash

 

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
Post a Comment

Please wait...