1180 Calorie
Atkins / Ketogenic diet and meal plan
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Example 1180 calorie
atkins / ketogenic diet plan
Example 1180 Calorie Keto Meal Plan
35.6g Carbs
80.4g Fat
92.2g Protein
Breakfast
328.1 Calories |
4.2g Carbs |
24.7g Fat |
21.4g Protein
1
omelet
Basic Parmesan Egg White Omelet
228.0 Calories |
3.9g Carbs |
15.1g Fat |
18.4g Protein
2
strips
Bacon
100.1 Calories |
0.3g Carbs |
9.5g Fat |
3.0g Protein
|
Basic Parmesan Egg White Omelet
scaled to 1 omelet
4 large
Egg white
2 tbsp
Reduced fat milk
1 dash
Salt
1 dash
Pepper
1 tbsp
Butter
2 tbsp
Parmesan cheese
Bacon
scaled to 2 strips
2 strip
Bacon
|
Basic Parmesan Egg White Omelet
Whisk the egg whites, cheese, milk, salt, and pepper in a medium bowl until thoroughly combined. Set a serving plate aside.
Melt the butter in an 8-inch nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a rubber spatula, moving the eggs around the pan until they form small curds, about 2 to 3 minutes.
Gently shake the pan and use the spatula to spread the egg mixture evenly across the pan.
Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan.
Tilt the pan over the serving plate and roll the omelet onto the plate, seam side down. Serve.
Bacon
Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
|
Lunch
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
1
serving
All American Tuna
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
|
All American Tuna
scaled to 1 serving
1 can
Tuna
1 tbsp
Light mayonnaise
1/8 cup, diced
Celery
1/2 large
Pickles
1 slice
Wheat bread
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
|
Dinner
639.4 Calories |
15.5g Carbs |
49.8g Fat |
35.5g Protein
1
Pepper
Philly Cheesesteak Stuffed Peppers
442.4 Calories |
9.9g Carbs |
32.4g Fat |
29.2g Protein
1
serving
Asparagus Parmesan
197.0 Calories |
5.6g Carbs |
17.4g Fat |
6.3g Protein
|
Philly Cheesesteak Stuffed Peppers
scaled to 1 Pepper
2 oz
Beef round
2 slice
Provolone cheese
1/2 large
Green bell pepper
1/4 medium
Onions
1/2 cup, whole
Mushrooms
1/2 tbsp
Butter
1/2 tbsp
Olive oil
3/4 tsp
Garlic
Asparagus Parmesan
scaled to 1 serving
0.6 tsp
Butter
0.8 tbsp
Olive oil
0.2 lb
Asparagus
3 tbsp
Parmesan cheese
0.2 dash
Salt
0.2 dash
Pepper
|
Philly Cheesesteak Stuffed Peppers
Slice peppers in half lengthwise, remove ribs and seeds.
Slice onions and mushrooms. Saute over medium heat with butter, olive oil, minced garlic and a little salt and pepper. Saute until onions and mushroom are nice and caramelized. About 25-30 minutes.
Preheat oven to 400*
Slice roast beef into thin strips and add to the onion/mushroom mixture. Allow to cook 5-10 minutes
Line the inside of each pepper with a slice of provolone cheese.
Fill each pepper with meat mixture until they are nearly overflowing.
Top each pepper with another slice of provolone cheese.
Bake for 15-20 minutes until the cheese on top is golden brown. (source: peaceloveandlowcarb)
Asparagus Parmesan
Melt butter with olive oil in a large skillet over medium heat. Add asparagus spears, and cook, stirring occasionally for about 10 minutes, or to desired firmness. Drain off excess oil, and sprinkle with Parmesan cheese, salt and pepper.
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