2710 Calorie
Atkins / Ketogenic diet and meal plan
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Example 2710 calorie
atkins / ketogenic diet plan
Example 2710 Calorie Keto Meal Plan
19.2g Carbs
207.4g Fat
173.8g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
|
Lunch
217.0 Calories |
9.8g Carbs |
18.0g Fat |
7.6g Protein
1
serving
Almond Butter & Celery
217.0 Calories |
9.8g Carbs |
18.0g Fat |
7.6g Protein
|
Almond Butter & Celery
scaled to 1 serving
2 tbsp
Almond butter
2 stalks, large
Celery
|
Almond Butter & Celery
Spread almond butter on celery and enjoy!
|
Dinner
2425.4 Calories |
9.4g Carbs |
189.4g Fat |
166.2g Protein
3
steak
Panfried steak with garlic butter
2185.5 Calories |
3.4g Carbs |
187.4g Fat |
118.2g Protein
2
shake
Keto protein shake
240.0 Calories |
6.0g Carbs |
2.0g Fat |
48.0g Protein
|
Panfried steak with garlic butter
scaled to 3 steak
6 tbsp
Butter
1/2 cloves, minced
Garlic
21 oz
Beef tenderloin
3/4 tbsp
Olive oil
1 1/2 dash
Pepper
1 1/2 large
Scallions
Keto protein shake
scaled to 2 shake
2 cup
Water
60 grams
Whey protein powder
|
Panfried steak with garlic butter
Makes 4 steaks, assuming each steak is about 7oz (220g).
Place butter in a mixing bowl and using a fork, beat until soft. Add crushed garlic and chopped scallions (spring onions) and mix.
Spoon butter mixture onto plastic wrap and roll into a log cylindrical shape. Refrigerate until firm (15 min).
Heat a frying pan over medium heat for 3-4 minutes until hot. Brush meat with olive oil and sprinkle with pepper.
Place steaks in frying pan and cook without turning until juices rise to uncooked side, 1-2 minutes. Then turn over and cook to your liking, 1 more minute for medium-rare or 2 minutes for medium to well-done.
Place steaks on serving plates, cut garlic butter into quarters and place one on each steak. Serve with a salad.
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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