2100 Calorie
Atkins / Ketogenic diet and meal plan
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Example 2100 calorie
atkins / ketogenic diet plan
Example 2100 Calorie Keto Meal Plan
61.7g Carbs
134.3g Fat
172.0g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
|
Lunch
486.0 Calories |
16.7g Carbs |
25.1g Fat |
48.9g Protein
1
serving
All American Tuna
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
2
oz
(57 g)
Cheddar cheese
230.2 Calories |
0.8g Carbs |
19.2g Fat |
13.6g 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
Cheddar cheese
57
g
Cheddar cheese
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
|
Dinner
1652.8 Calories |
45.0g Carbs |
109.2g Fat |
123.1g Protein
3
Serving
Thai Pork Salad
1197.0 Calories |
27.9g Carbs |
72.0g Fat |
104.4g Protein
2
serving
Easy Hard-Boiled Eggs
143 Calories |
0.7g Carbs |
9.5g Fat |
12.6g Protein
2
cup
Bachelor Brussel Sprouts
312.8 Calories |
16.4g Carbs |
27.8g Fat |
6.1g Protein
|
Thai Pork Salad
scaled to 3 Serving
2 1/4 steak, excluding refuse
Pork shoulder, blade
2 1/4 tbsp
Oyster sauce
2 1/4 tbsp
Soy sauce
2 1/4 cup shredded
Lettuce
3/4 medium
Carrots
1 1/2 medium
Red bell pepper
2 1/4 tbsp
Light mayonnaise
Easy Hard-Boiled Eggs
scaled to 2 serving
2 large
Egg
Bachelor Brussel Sprouts
scaled to 2 cup
2 cup
Brussels sprouts
1/2 tsp
Salt
1/2 tsp
Pepper
2 tbsp
Coconut oil
|
Thai Pork Salad
Mix the pork with the oyster and soy sauce in a mixing bowl, and marinade overnight if desired.
Fry the pork in a saucepan over a high heat, cooking in 2 portions if necessary - making sure not to overcrowd the pan.
Combine all ingredients in a salad bowl (or Tupperware container if storing for later).
This recipe can easily be doubled or halved by frying up the meat first and storing in the refrigerator or freezer until ready to eat.
Easy Hard-Boiled Eggs
Place eggs in a pot; pour enough water over the eggs to cover. Cover and turn stove to high; bring to a boil; turn off heat and place pot on a cool burner. Let the pot sit with the cover on for 15 minutes. Meanwhile, fill a large bowl halfway with cold water; transfer the eggs from the pot to the cold water. Replace the water with cold water as needed to keep cold until the eggs are completely cooled. Chill in refrigerator at least 2 hours before peeling.
Bachelor Brussel Sprouts
Wash sprouts, cut off and discard stems, then split in half length wise
Heat coconut oil in frying pan on medium
Add brussels sprout halves then season them while stirring to coat evenly
Cook until slightly charred on edges, allow to cool then serve (dressing optional)
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