2850 Calorie
Atkins / Ketogenic diet and meal plan
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Example 2850 calorie
atkins / ketogenic diet plan
Example 2850 Calorie Keto Meal Plan
56.0g Carbs
143.3g Fat
250.8g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
|
Lunch
504.9 Calories |
20.0g Carbs |
40.3g Fat |
17.4g Protein
3
serving
Cool Summer Cucumber and Tomato Toss
274.7 Calories |
19.3g Carbs |
21.1g Fat |
3.7g Protein
2
oz
(57 g)
Cheddar cheese
230.2 Calories |
0.8g Carbs |
19.2g Fat |
13.6g Protein
|
Cool Summer Cucumber and Tomato Toss
scaled to 3 serving
3/4 large
Cucumber
1 1/2 large whole
Tomatoes
1 1/2 tbsp
Balsamic vinegar
1 1/2 tbsp
Olive oil
3/4 dash
Salt
3/4 dash
Pepper
Cheddar cheese
57
g
Cheddar cheese
|
Cool Summer Cucumber and Tomato Toss
Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve.
|
Dinner
2015.5 Calories |
36.0g Carbs |
103.0g Fat |
233.4g Protein
3
serving
Healthy Caesar Salad
1381.6 Calories |
18.8g Carbs |
66.2g Fat |
172.9g Protein
2
serving
Asparagus Parmesan
394.0 Calories |
11.2g Carbs |
34.8g Fat |
12.6g Protein
2
shake
Keto protein shake
240.0 Calories |
6.0g Carbs |
2.0g Fat |
48.0g Protein
|
Healthy Caesar Salad
scaled to 3 serving
3 tbsp
Caesar salad dressing
9 cup
Spinach
3 breast
Chicken breast
3 tbsp
Olive oil
3 tbsp
Parmesan cheese
Asparagus Parmesan
scaled to 2 serving
0.4 tbsp
Butter
1.6 tbsp
Olive oil
0.4 lb
Asparagus
0.3 cup
Parmesan cheese
0.4 dash
Salt
0.4 dash
Pepper
Keto protein shake
scaled to 2 shake
2 cup
Water
60 grams
Whey protein powder
|
Healthy Caesar Salad
Prepare chicken breast by first pounding with a kitchen mallet or the back of a heavy jar until it is all approximately the same thickness. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side. The internal temperature should be 165° Fahrenheit.
In a separate container, mix the low-fat Caesar salad dressing with remaining olive oil.
Combine spinach, shredded chicken breast, parmesan cheese and dressing into a bowl and serve.
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.
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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