More 30% calories from carbohydrate diet plan examples

Adding salmon as a source of omega 3 fatty acids and a tablespoon of dried dill weed for flavor and additional phytonutrients, increased the ratio of protein and decreased the ratio of fat while maintaining the carbohydrate ratio. The walnuts were removed as a vegetarian source of omega 3 fatty acids and the almonds were removed to reduce total calories.

The calories totaled 2001, with 126.75 grams protein (507 calories, 25.3%/2001); 78.31 grams fat, (704.8 calories, 35%/2001); 148.66 grams digestible complex/simple carbohydrates, (594.6 calories, 29.7%/2001); 57.4 grams indigestible fiber.

30% carbohydrate diet plan example with low carbohydrate dairy and omega 3 rich fish; it includes approximately 2-3 low carbohydrate dairy equivalents (1 cup/1 ounce); 5 protein (1 ounce) meat/fish equivalents; 6-7 protein (1 ounce/ 1/2 cup beans) equivalents of the bean, nut, and seed group; 1 fruit group serving; 2 bread group servings; 6 vegetable group servings; 1 additional fat group serving (the nuts/seeds contain quite a bit of fat, the coconut oil is the additional fat serving):

See the food items and nutrient content here: (Excel 30% calories from CHO, with dairy & fish).

  • CHO is a chemical reference to the molecular structure of carbohydrates which are a combination of atoms of – Carbon Hydrogen Oxygen.
Black beans, 2 cups
Greens, 2 cups
Fennel Seed 2 Tbs
Yogurt, plain, lowfat unswtnd (1/2 cup)
Parmesan Cheese, shredded, 2 Tbs
Ricotta Cheese, 1 cup
Cheddar Cheese, 28 gr/1 ounce
Brazil nuts, 2-3, 1/3 oz
Salmon, wild caught 5 ounces
Carrot, 1 med, 1/2 cup, 61 gr
Celery, 1 large, 1/2 cup, 61 gr
Basil, dried, 1 Tbs
Oregano, dried 1 tsp
Chives, dried 1 Tbsp
Lemon Juice, conc bttld 2 Tbs
Sweet Potato, plain 1/2 cup 55 gr
Lundberg Rice Cakes, 2
Tahini, 1 oz, 2 Tbs
Chia Seeds, 2 Tbs
Pomegranate seeds, raw 1/2 cup, 70 gr
Coconut oil, 1 teaspoon
Cocoa Powder, 2 Tbs
Tarragon, dried, 1 Tbs
Hemp kernels, 3 Tbs
Dill weed, dried, 1 Tbs

What if you don’t like beans? I would encourage you to start with a smaller amount per day, 1/2 cup serving remains in the following meal plan example to help get the digestive system adjusted to them. In place of the larger serving of beans and side dish of sweet potatoes is a hamburger and bun, 1/2 cup of French Fries, 1/2 a Dill Pickle, lettuce, tomato, 1 tablespoon of ketchup and a teaspoon of mustard – the dill pickle and mustard are essentially calorie free foods but they add significant amounts of salt so portion control is still a good idea. Cardamom spice is also added in, but simply because I forgot it in the earlier example of my own typical diet plan.

The new example totals 2004 calories with 129.94 grams of protein (520 calories, 26%/2004); 90.17 grams fat (811.5 calories,  40.5%/2004); 143.99 grams of digestible complex/simple carbohydrate (576 calories, 28.7%/2004); 40.2 grams indigestible fiber.

It includes approximately 2-3 low carbohydrate dairy equivalents (1 cup/1 ounce); 9 protein (1 ounce) meat/fish equivalents; 3-4 protein (1 ounce/ 1/2 cup beans) equivalents of the bean, nut, and seed group; 1 fruit group serving; 3-4 bread group servings; 6 vegetable group servings; 1 additional fat group serving (the coconut oil).

See food items & nutrient content here: (Excel 30% calories from CHO with dairy, fish & meat)

Black beans, 1/2 cup
Greens, 2 cups
Fennel Seed 2 Tbs
Yogurt, plain, lowfat unswtnd (1/2 cup)
Parmesan Cheese, shredded, 2 Tbs
Ricotta Cheese, 1 cup
Cheddar Cheese, 28 gr/1 ounce
Brazil nuts, 2-3, 1/3 oz
Salmon, wild caught 5 ounces
Carrot, 1 med, 1/2 cup, 61 gr
Celery, 1 large, 1/2 cup, 61 gr
Basil, dried, 1 Tbs
Oregano, dried 1 tsp
Chives, dried 1 Tbsp
Lemon Juice, conc bttld 2 Tbs
Cardamom, spice, 1 tsp
Lundberg Rice Cakes, 2
Tahini, 1 oz, 2 Tbs
Chia Seeds, 1 Tbs
Pomegranate seeds, raw 1/2 cup, 70 gr
Coconut oil, 1 teaspoon
Cocoa Powder, 2 Tbs
Tarragon, dried, 1 Tbs
Hemp kernels, 3 Tbs
Dill weed, dried, 1 Tbs
Beef, grnd, 93% lean, 7% fat, 4 ounces
Hamburger Bun, enriched, one
French Fries, 84 grams (~ 1/2 cup)
Dill Pickle, Organic Kosher, 28 grams, 1/2 spear
Tomato, raw sliced, ~ 1/2 cup
Lettuce, 1 outer leaf, 24 grams

Ketchup, 17 grams ~ 1 tablespoon

Mustard, yellow, 5 grams, ~ 1 teaspoon

(the last two items simply didn’t copy/paste with the rest of the table.)

Disclaimer: Opinions are my own and the information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes. Thanks.

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