Dont worry a few calorie difference wont be a problem. Create your meal plan right here in seconds. You can build muscle with that meal plan, only if you are also lifting heavy weights. You can also figure out your protein needs based on how much you weigh. Other changes need to be made. I have a 4 year old who is as of now at 1 seizure in 5 months. Daily Totals: 1,211 calories, 52 g protein, 162 g carbohydrate, 38 g fiber, 50 g fat, 1,226 mg sodium. Hi Kim, I dont have subs for those things in the meal plan. This means that youre getting additional nutrients alongside your carbohydrates. I really like the protein/carb/fat ratio on the seven day meal plan. Im so glad you found me too! and schedule. Shred spaghetti squash with a fork when it has cooled down for a few minutes. If I replace the nonfat Greek yogurt with cottage cheese does it have to be fat free or can I substitute 1% low-fat cottage cheese? 1,200 Calorie Diet Meal Plan, Food List, Risks vs. Benefits - Dr. Axe High-Fiber Diet Plan: 1,200 Calories | EatingWell Id probably ask again! This is what I tell all the kids I teach nutrition to. 0000044447 00000 n I dont know better. Always check with your doctor before starting a new meal plan. Grocery list for each week with links to my favorite low calorie brands. WATCH: How to Make Mediterranean Chicken Quinoa Bowls, Simple 30-Day Meal Plan to Lose Weight: 1,200 Calories, How To Meal Prep a Week of High-Protein Lunched in 30 Minutes, 14-Day Clean-Eating Meal Plan: 1,200 Calories. My daily meal plan for the week. Meal-Prep Tip: Consider making a double batch of Easy Brown Rice so you'll have enough to have for dinner on Day 2. 0000070202 00000 n 1 2 0 0 C a l o r i e H i g h P r o t e i n L o w C a r b D i e t S h o p p i n g L i s t 14 C greens (any) 1 cucumber 1.5 Onion 4 med. Line a baking sheet with parchment paper (if you have it, -if not - just go without!) If it needs heating, microwave or stir fry with an oil spray briefly. I have a couple of questions if you dont mind. 0000055923 00000 n Thats 120 meals and recipes with calories and macros for each meal, and for each day! Research shows that following both a low-carb diet and a low-calorie diet is one effective way to lose weight quickly. (you can read my weight loss story here). 0000024535 00000 n being consistent for a full 30 days will get you going in the right direction. Eat well and drop pounds! In order to keep your carbs on the lower end, you are most often cutting out fiber-rich foods like whole grains, beans and legumes. Hi Molly, And of course- email support! In a non-stick skillet, add the oil and heat the pan. Dezi Abeyta Dezi Abeyta, RDN, is a Men's . 1,200 Calorie Weight Loss Meal Plan - 7-Day Weight Loss Diet - Prevention check out my high protein meal prep post here, The One Day 1200 Calorie High Protein Meal Plan Template, The free 7 Day printable 1200 Calorie High protein, low carb diet meal plan. Try to get any carbohydrates that you do eat from high fiber foods instead. Just a single cup of raspberries contains 8 grams of filling fiber with only 15 grams of carbs, which is why you'll see them often on this simple high-protein, low-carb meal plan. After that, I would increase calories slightly, possibly to 1300, then 1400, then 1500 until you reach your goal weight. Daily Totals: 1,205 calories, 48 g fat, 29 g fiber, 112 g carbohydrates, 85 g protein, 1,621 mg sodium. Knowing what youre going to eat, when and how to best plan for your weeks meals sets you up for success. A low calorie diet has been shown to result in weight loss, despite the distribution of macros. Lunch. To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus increase to 2 servings White Bean & Avocado Toast at lunch, increase to 1/3 . 20 Healthy 5-Ingredient Dinners in 30 Minutes or Less. This is what I was looking for, an easy, printable plan I can stick with. Breakfast- 2 Banana Chocolate Chip Mini Muffins (flourless) with Raspberries (1 cup) and non-fat Greek yogurt (1/2 cup) Snack- blackberries (1 cup) Lunch- 1 serving of Chicken Satay Bowls topped with Spicy Peanut Sauce. %PDF-1.5 % Are you lifing right now? Its actually not that bad! That's roughly 15 to 18 percent of your calorie intake on a 1,200-calorie diet. hb```. 1200 Calorie High Protein Diet. Custom 7 Day Meal Plan Masters of Business (University of Utah) Certified Personal Trainer (ACE), Certified Personal Chef (IAP), and Certified as a Nutrition & Wellness Consultant (AFPA), Certified Mind, Body, Eating Coach. This is how I prepped: Thats it! Example 1500 Calorie High-Protein Meal Plan. So with all that being said, I will take this plan and weight my food out to reach my goal. So glad you found me Elizabeth! I felt so full with the egg whites and cheese breakfast I couldnt even eat the yogurt and fruit! Use frozen strawberries and a frozen banana for a colder shake. Good luck to you, and let me know how youre doing! Needed somewhere to help me begin. 1300 Calorie Meal Plan High Protein - Diets Meal Plan Just know though, that you can definitelystill lose weight by eating carbs! Preheat oven to 425 degrees. Dont over complicate meal prep! Best Body is the simple system where women achieve their body goals and stop dieting forever. Day 1. %PDF-1.5 % Weight Management, New Foods & Recipes, Meal Prep on a Budget, Weight Loss, College & Grad School, Sickness & Immunity, carb control, carbs, carbohydrates, low carb, low carbohydrate, veggie noodles, zoodles, zucchini noodles, pasta alternative, recipe, recipes, meal prep, meals, dinner, easy dinner, lunch, easy lunch, food prep, meals for work, meal ideas, TJs, Trader Joes, 6 Easy Meals to Make with Ground Beef or Ground Turkey, What I Eat in a Day as a Nutritionist - April 1, What I Eat in a Day as a Nutritionist - March 25. Hi Amy, thank you once again. Yes, I am doing one-hour Run&Hiit workout 3 times a week, which is basically a combination of running on treadmill (cardio) and HITT workout. I was hoping if you could kindly advise me what is best for me? Do I use 1 cup of liquid egg whites or 1 cup of it cooked? 0 Extends Longevity. Just sent it to you. However, for this 1200 calorie that is high in protein, low in carbohydrates, and low in fats, the totals are: 1151 cal / 153 g protein, 86 g carbohydrates, 16 g fat. Always check with your doctor before starting a new meal plan. Line baking sheet with parchment paper, spray it with an oil spray. Evaluate your current diet to gain an understanding of what changes you will need to make. Thanks for this! The typical man needs 2,000 to 3,000 calories. But generally, it means less than 150 grams of carbohydrates per day. Other foods also contain carbohydrates, including: and protein and fat sources like - dairy, nuts, avocado. However, for this 1200 calorie that is high in protein, low in carbohydrates, and low in fats, the totals are: 1151 cal / 153 g protein, 86 g carbohydrates, 16 g fat. Also, I forgot to ask. Shopping is done and prep is ready for the next few days (doesnt go as far when there are 2!) 1200 Calorie meal plan for 1 day High Protein - Health Beet 0000055621 00000 n butter to breakfast and 1/3 cup hummus to P.M. snack. MNNKNN@54--9-8J*$ %Kfdfd All rights reserved. Start Building Muscle With This 7-Day, High-Protein Meal Plan. In addition, many ladies find eating fewer carbs: Please note! What Happens to Your Body When You Eat NutsEveryDay. African Heritage Diet as Medicine: How Black Food Can Heal the Community. But if youre careful about which foods you are eating, it can actually be quite satisfying, even more so than eating mountains of unhealthy, low-nutrient food. High-Protein, Low-Carb Meal Plan: 1,200 Calories, Roasted Salmon with Smoky Chickpeas & Greens, Vegan Pesto Spaghetti Squash with Mushrooms and Sun-Dried Tomatoes, 2023 EatingWell.com is part of the Allrecipes Food Group. NVM about noodles I found it in your post:). How do you feel about skipping breakfast? Add the onion, mushrooms, and turkey and cook for about 5 minutes. 0000022756 00000 n Hi, is ground chicken okay to use instead of ground turkey? 1200 Calories Base | 5 Day Calorie Meal Plan | Healthy Meals Delivery It would definitely depend on the recommendations from your physician or personal dietitian. most of my meal plans on this page are high protien, low fat!. Much appreciated! PDF Diet meal plan shopping list - Health Beet (But if you need help, this is my list of favorite high protein foods). The sweets dont contain sugar, and I lost weight on this meal plan! I do use it a lot to get the protein. 0000065814 00000 n 1200 Calorie Diet for Women (With 7-Day Meal Plan) So, for example, if you weigh 150 pounds, you would need 55 . Dinner- 2 servings of Garlic roasted Brussels sprouts. 0000056391 00000 n Thank you for your time. Here are some foods that you can eat on this type of diet. Emma deliberately 1200 Calorie High Protein Diet Menu hid the key to the door of the fence, Charles thought really lost.. I cant stomach the taste of plain yogurt but really want to start this meal plan. and you should be able to find other ice cream ideas here https://healthbeet.org/ice-cream/ Calories per serving (excluding milk) should be in the 160-200 calorie range or scaled accordingly. 1/2 cup shelled edamame, seasoned with a pinch each of coarse salt & pepper, 1/3 cup shelled edamame, seasoned with a pinch each of coarse salt & pepper, 2/3 cup no-salt-added canned white beans, rinsed. Yes! Hi Kim!The total carbs overall are very modest. diced avocado and 1 Tbsp. H\ O1Pnl@K a NIytaOtCsl! I do have some questions. Following a meal plan eliminates the focus on food, and the fatigue of decision making. 3. Message me any day, any time! 1200 Calorie Meal Plan | Super High Protein Diet For Fat Loss Will it be a problem recieving this plan? 1. Let sit a couple minutes and serve. For avocado, I would leave it out, and then add a tablespoon of fat somewhere else, like a salad dressing for dinner. Im especially excited about the peanut butter banana one! How to Eat 200 Grams of Protein in a 1600-Calorie Diet Eggs - including the yolk or just egg whites. In my 30 day meal plan, I have a full day of instructions for all 30 days, like the one below. Because your caloric intake is being reduced, you will need to increase your intake of low-calorie foods to keep you full and compensate for the calories that are no longer available to you. 1/3 cup cheese, shredded, mozzarella. Dieting to lose weight can feel so hard, but it doesnt have to be. 1200-Calorie, High-Protein Diet | livestrong Day 1. But, if you feel better not eating them, have you tried scrambled tofu! Thank you! Amy. While spaghetti squash is baking, spray a pan with an oil spray. Mix protein powder and milk together in a bowl until there are no clumps. Im using frozen blueberries here, so putting it in the yogurt and then in my fridge made it so the blueberries werent frozen the next morning. lunch, and snack. You have saved me a lot of time, which is paramount considering my extremely busy schedule. Mix protein powder and milk together in a bowl until there are no clumps. (IPE) I love working out, and i do, when baby naps. If its not enough food, youll know! https://livivafoods.com/. Line baking sheet with parchment paper, spray it with an oil spray. Included in my 30 day meal plan is this calendar of the FULL 30 days of 1200 calories each day. then, I just added the veggies raw to the. Promising research suggests that decreasing your daily calorie consumption could help slow signs of aging, decrease inflammation . You just need a plan. Packaged into an easy-to-follow meal plan, with simple meal-prep tips you can follow at the beginning of the week to set yourself up for success during the busy weekdays, this low-calorie, low-carb, high-protein combination will help you lose weight without feeling deprived or starved. Sample 1200 calorie high protein low carb diet plan. Video of the Day. Related: This Is How Much Protein You Need to Eat Every Day. Line a baking sheet with parchment paper (if you have it, if not - just go without!) Each day is 1200 calories and over 100 grams of protein. Lettuce takes the place of tortillas in our low-carb, gluten-free taco lettuce wraps. 0000053748 00000 n One scoop of whey protein contains 120 calories and approximately 25 g of protein. Starches include grains like bread, rice, pasta, and quinoa, but they also include starchy vegetables like beans, peas, corn, sweet potato and potatoes. Hi! 1200 Calorie High Protein Low Carb Diet Plan {with printable} Reach your diet and nutritional goals with our calorie calculator, weekly meal Ingredients: 1 cup eggplant slices. I also like Livivia noodles if you cant find the Healthy Noodle. Hi, I was wondering if a smaller portion of flavored low fat greek yogurt would work in place of the nf plain. Eat This Much requires javascript to generate your diets. MBA, ACE, AFPA, IAP, IPEis a health & fitness professional with a Bachelors of Science in Community Health from BYU. I bought the plan but cant find where to print it? Is the chicken and ground beef weighed before or after cooking it? 1200 calorie diet for women - Raspberry yogurt. I didnt include seasonings or sauces or anything like that. 1200 Calorie High-Protein diet and meal plan - Eat This Much Try Greek yogurt, or whey protein instead. Step 4. Thank you! Following a meal plan, or having a pattern for my meals has helped me and thousands of people lose weight. Plus, they only take 30 minutes or less to prepare, so dinner tonight is bound to be a breeze. Because I do all of the above! I look forward to this after dinner so much! Just find a cereal you like where a serving is in the 100-150 calorie range. Adjust cook times and pan sizes accordingly. 974 0 obj <>stream 0000066146 00000 n Hi! 208 g carbohydrates - 38% of 2200 calories. Hi Amy. However, if you need less, you can always replace one of the carb heavy foods with a protein! Just starting out and was curious, what do you mean by healthy noodle? Minimize the groceries, but keep variety in! Fold foil into a packet. My goal is to lose a few pounds at the moment. A diet low in carbohydrates - which can mean a LOT of different things. 0000006752 00000 n Much less expensive that way! For example, 4 oz. I did not track fiber while creating this plan. Protein builds muscle! Foods, Meal planning software for dietitians, trainers, and coaches. Aug 26, 2021. The majority of your success will be changing your diet for sure! Good morning! Btw, I bought your 30day plan last night, looking forward to getting this started soon. $275.00. 0000007360 00000 n Please note! 0000044533 00000 n Worksheets with a weight tracker, habit tracker, and some blank recipe pages and shopping lists. I love eating healthy but getting the right amount of food, I got as far as downloading the my fitness app. But the biggest reason the plan is slightly under 1200 calories is because there is plenty of things we eat that often go untracked. Cucumbers, broccoli, cauliflower, etc. She is the creator of many low calorie recipes author of weight loss books. Its a brand Ive bought at Costco. YEs, if you start eating at noon, I would still fit in 4 meals in your eating window, spaced out throughout the window. Mother of 3, runner, and NPC Fitness competitor. Eat This Much requires javascript to generate your diets. OK- Heres EVERYTHING youll get with this meal plan: Amy Roskelley, Bsc. My question is if I follow a 1500 kcal meal inspired by yours (adding to the protein portion of your suggested meal) would I achieve my goal? David scream No He irrevocably when another hand slipped from the stones, he desperately grasping elsewhere. For this reason, exercise should remain an important part of your daily routine. Here's what the research says about this nutritious and versatile type of food. Hi Nickie! I am 60 years old and wondering if I need fewer carbs per day. 1200 Calorie High Protein Low Carb Diet (Full Week) - Diets Meal Plan Want an UNLIMITED number of meal plans that you can customize based on your specific calorie needs and your taste preferences? The printable shopping list for all the meals on the 1200 calorie high protein, low carb plan. Thanks so much ! After documenting all my meals, calculating all the calories and macros, taking pictures, and writing out my shopping list for the last 30 days, Im finally ready to share it! 1 yogurt, plain, 2%, single-serving container, Switch out for non-fat and/or flavored yogurts (<15 gm sugar/serving) if you prefer. meal prep, meals, dinner, easy dinner, lunch, easy lunch, food prep, meals for work, meal ideas, TJs, Trader Joes, Recipes & Meal Prep, Recipes, Recipes and Meal Prep, carb control, carbs, carbohydrates, low carb, low carbohydrate, veggie noodles, zoodles, zucchini noodles, pasta alternative, recipe, recipes, protein, 6 Easy Meals to Make with Ground Beef or Ground Turkey, What I Eat in a Day as a Nutritionist - April 1, What I Eat in a Day as a Nutritionist - March 25. Once spaghetti squash is shredded, mix with cheese and broccoli. zucchini BUT, Im a HUGE fan of fasting! 5-Day 1200 Calorie Meal Plan, Low Carb & High Protein of a chicken breast contains approximately 250 calories and 38 g of protein. The way I have been eating 1200 calories looks like this: In my 30 day meal plan (that you can buy here), theres a full day of eating page for all 30 days in the meal plan. Monday. Cut sliced tomatoes in halves or quarters, if necessary. 0000048870 00000 n Yes! I did NOT think this was possible. For one, its difficult to get accurate measurements for calories of the foods you eat. If theres cabbage on a different one (or dessert), let me know. I am new to macros and thinking about trying your meal plan. hbbd``b`f39`]$V$f q'd{A\/MHiX@4b`bdHW & 5 Don't Miss: 1,200-Calorie Meal-Prep Plan for Weight Loss. But generally, it means less than 150 grams of carbohydrates per day. If your goal is fat loss, protein has been shown in research to be important. On one of the days it has cabbage. I need to update that post with some ice cream links. Good luck to you Latasha. ITS SO GOOD 1/2 cup tomatoes, canned, crushed. Food Cleanse; 800 Calories; 1200 Calories; 1500 Calories; Intermittent Fasting; Fit + Fab After 40; The Healthy Man Plans; Gut Health; Low Carb & Keto Friendly Plans I want to be sure I can use it before I purchase. To Make it 1,500 Calories: Add 1 whole-wheat English muffin with 1 tsp. Thanks alot for helping and your prompt answers! And a 6 year old. Especially if you are already eating mostly healthy and exercising. To make sure you are still getting adequate amounts of both carbohydrates and fiber, we filled in the rest of the day with nutrient-rich foods like blackberries, edamame and a serving of whole-wheat baguette at dinner to sop up any of the delicious leftover juice from the scampi. Hi, Im not here to criticize or anything. 0000001960 00000 n Welcome. By Dezi Abeyta. I am starting the meal plan and have a few questions. For a quick and easy breakfast, mix 1/2 cup whole-wheat, fiber-fortified cereal (60 cal) into 1 cup fat-free plain Greek yogurt (120 cal), and top with 1/4 cup blueberries or strawberries (12 cal . https://healthbeet.org/healthy-meal-plans/. Yes, you can still eat cheese and lose weight! Required fields are marked *, document.getElementById("comment").setAttribute( "id", "a1ea48bede3b155eec0b0ef546c080c2" );document.getElementById("c08a1a06c7").setAttribute( "id", "comment" );Comment *, This blog contains affiliate links, including Amazon. If you see a meal you want the recipe for, youll want the full meal plan! EatingWell may receive compensation for some links to products and services on this website. To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus add 1 clementine to lunch and 1 . Recipes like our Creamy Chicken & Mushrooms and Teriyaki-Glazed Cod with Cauliflower Rice are healthy, tasty and easy choices for any night. 2 cups mixed salad greens topped with cup chopped tomato, cup chopped cucumber, 3 Tbsp. Then, tell me how you feel. How To Calculate My Recommended Dietary Allowance, LIVESTRONG.COM: MyPlate, Vanilla Lowfat Yogurt, MayoClinic.com: End the Guesswork With These Nutritional Guidelines. Is there a maintenance plan to transition to after the weight comes off? When I create calorie focused meal plans, I meal plan in a way that the calories are a little under, rather than over. Also, no need to eat cottage cheese. PDF 1,200 calorie meal plan - LiveHealth Online Make the Mediterranean Chicken Quinoa Bowl and refrigerate individual portions in separate meal-prep containers to have for lunch on Days 2, 3, 4 and 5. Recipes like our Creamy Chicken & Mushrooms and Teriyaki-Glazed Cod with Cauliflower Rice are healthy, tasty and easy choices for any night. Do you offer substitution suggestions? IHi Amy glad I found this site my problem is I cant have eggs (although I sneak one or 2 a wk) Im 68 yrs old 4ft 11 & have been trying to eat healthy most of my life & workout family 1. xh8M@guZ&IM"LJ *vK;eK`+ %0` C(9:p4Ti -B`W23L``c=Ka wV ~ 7D8dS Pd`^ 9|4#ka`2s Z5 So, at the end of the day, youll likely be closer to 1200 calories, even if you think you are eating less. Eat This Much creates personalized meal plans based on your food preferences, budget, In addition, many ladies find eating fewer carbs: So lets get started with some meal prep! Hi Becky!So happy you found me too!For this one, there really is no recipes. Recommended Calorie Intake for One Meal | livestrong As a working mom of two, this will help me get back on track!!! It is a struggle to get 110 grams of protein on a 1200 calorie daily intake. Hi Fred! Thanks!Amy, Hi Amy, thank you for your response. Great question!! Top with dressing, hot sauce, & lime juice. On average, most healthy adults consume an average of 2,000 calories per day, with a diet composed of protein, carbohydrates, natural foods such as fruit and vegetables, whole grains, and minimal amounts of fat and sugar. Just listen to your body! Like 1 C Blueberry, Hi Amy I saw your sample meal plan above and looks easy to follow.what do you suggest for a person that cant eat salads? 2. jZ!GSfdfdfAvc?QfTdT+ endstream endobj 944 0 obj <. Breakfast- 2 bowls of non-fat yogurt. Can chicken thighs, low carb tortilla wraps and catfish work with this meal? Thank you! Turns out, I was wrong. 2. Hi I have a question I am a big coffee drinker how can I incorporate this into this meal plan? Otherwise, just some salt and sour cream! Once cooked, transfer to a plate and set aside. High-protein foods combine with other healthy ingredients to create a weekly meal plan for weight loss that will actually keep you feeling full and satisfied all day long. I also dont do well with cottage cheese and some dairy products. Most women struggle to lose weight permanently. 0000004333 00000 n PDF High Protein Healthy Meal Plan to Start NOW Less portions for 1200 A lot of experts are reversing their stance that eggs have any impact on cardiovascular health. 0000005226 00000 n Reach your diet and nutritional goals with our calorie calculator, weekly meal Please enable javascript and lime juice and a pinch of salt. Check out Best Body here! I dont have cabbage on this one, but the dessert is definitely an ice cream that I froze. Your email address will not be published. Hi Dawn, Lunch- 1 serving of Mediterranean Chicken Quinoa Bowl. Create your meal plan right here in seconds. Find 1200 Calorie diet meal plans for any of our diet types: I fully believe, even on a low calorie diet like 1200, that as long as your protein meets minimum guidelines, and the stimulus through heavy training is there, you wont lose muscle while you lose fat. ), aid in more weight loss, 2 to 3 times as much in fact, compared to low-fat diets (2,3,4) - AND weight is typically lost around the abdomen, which is the most dangerous location of body fat, lower blood sugar, blood pressure, and triglycerides, and raise HDL (the good kind) and improve the pattern of LDL (the bad kind) cholesterol (5,6). Day 2. 4. Different tools, different reporting methods, and different products vary in calorie range. Patricia!! But I would take a look at the quality of foods you are eating. This specific meal plans calories and foods may not be appropriate for you. You can make a smoothie as a meal by adding this to 1 cup of yogurt and 1 cup of blueberries, which equates to 404 total calories and 37 g of protein. https://fattyliverdisease.com/can-fruit-make-you-fat/. I know at my age my current eating habits isnt healthy and need to change. So, heres what a 1200 calorie day looked like for me. 2. Feel free to make substitutions where needed, just make sure to keep each meals calorie count roughly the same. history of diabetics heart issues-but my blood work shows I cant have eggs-corn ect but was told to have a low carb low fat- high protein. {jqXqo^!\j,+8h(9QpL3G&%d49~/f!kov4K^!aF \"F')"9ZE.y2&o]pMY$}>JS)L"!HD%\xQgU3/F>+ endstream endobj 64 0 obj <> endobj 65 0 obj <>stream I love bread, rolls, pasta, etc. I am allergic to seafood, replacement ideas? In this high-protein, low-carb meal plan, we keep the carbs at no more than 120 grams per day while still meeting the recommended amount of fiber each day (30 grams) from fiber-rich fruits and vegetables, like berries, edamame and hearty kale. Deliciously prepared and paired with other healthy foods to keep things balanced (like vegetables, fruits, whole grains and healthy fats), these tasty meals and snacks come together to create a weekly meal plan for weight loss that will actually keep you feeling full and satisfied all day long-not starved. Making sure to get 100 grams of protein each day has been a game changer to helping to control my appetite. Not at all! 2200 calories. Do I have to eat the 3 meals and a snack within my eating window. 0000001436 00000 n 42 0 obj <> endobj xref 42 57 0000000016 00000 n As with any successful weight loss meal plan, prepping food can help you stick with it! This plan is awesome! The more protein you can eat, the more efficient your metabolism is. Im sorry Sha-ree. zy j. 117.3g Carbs Our high-protein weight-loss meal plan includes fiber-rich carbohydrates, like those from berries, white beans and broccoli. Hi Amy, Im a soon to be a 69 year old person.