2230 Calorie
Atkins / Ketogenic diet and meal plan
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Example 2230 calorie
atkins / ketogenic diet plan
Example 2230 Calorie Keto Meal Plan
33.6g Carbs
129.4g Fat
226.1g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
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Lunch
696.5 Calories |
14.1g Carbs |
7.4g Fat |
140.1g Protein
2
serving
Cottage Cheese with Spicy Tuna
456.5 Calories |
8.1g Carbs |
5.5g Fat |
92.1g Protein
2
shake
Keto protein shake
240.0 Calories |
6.0g Carbs |
2.0g Fat |
48.0g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 2 serving
1 cup,
Cottage cheese
1 tsp
Dill
2 can
Tuna
2 tsp
Sriracha Sauce
Keto protein shake
scaled to 2 shake
2 cup
Water
60 grams
Whey protein powder
|
Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
Keto protein shake
Stir the whey into the water and drink. Ideally use flavored whey, but if you only have unflavored, add in a tiny bit of sweetener and cocoa powder to make it more palatable (both have a negligible amount of carbs).
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Dinner
1512.8 Calories |
19.5g Carbs |
122.0g Fat |
86.0g Protein
3
serving
Firecracker Burgers
1195.3 Calories |
3.5g Carbs |
94.0g Fat |
79.7g Protein
2
serving
Garlic Kale
161.1 Calories |
7.8g Carbs |
14.2g Fat |
3.3g Protein
1
cup
Bachelor Brussel Sprouts
156.4 Calories |
8.2g Carbs |
13.9g Fat |
3.0g Protein
|
Firecracker Burgers
scaled to 3 serving
3/4 lb
Ground beef
3/8 cup
Chili peppers
3/4 cube
Chicken broth bouillon
3 slice
Monterey cheese
Garlic Kale
scaled to 2 serving
1 cup, chopped
Kale
1 tbsp
Olive oil
2 cloves, minced
Garlic
Bachelor Brussel Sprouts
scaled to 1 cup
1 cup
Brussels sprouts
1/4 tsp
Salt
1/4 tsp
Pepper
1 tbsp
Coconut oil
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Firecracker Burgers
Preheat grill for high heat.
In a medium bowl, mix the beef and diced green chilies. Crush bouillon cube into powder and sprinkle into bowl. Mix together, and shape into 4 patties.
Lightly oil the grill grate. Grill patties 5 minutes per side, or until well done. Top each patty with cheese about 2 minutes prior to removing from grill.
Garlic Kale
Tear the kale leaves into bite-size pieces from the thick stems; discard the stems.
Heat the olive oil in a large pot over medium heat. Cook and stir the garlic in the hot oil until softened, about 2 minutes. Add the kale and continue cooking and stirring until the kale is bright green and wilted, about 5 minutes more.
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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