3110 Calorie
Atkins / Ketogenic diet and meal plan
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Example 3110 calorie
atkins / ketogenic diet plan
Example 3110 Calorie Keto Meal Plan
39.9g Carbs
223.8g Fat
225.4g Protein
Breakfast
1750.2 Calories |
17.7g Carbs |
163.7g Fat |
62.6g Protein
2
omelet
Fluffy omelet with cheese and spinach
1066.1 Calories |
4.0g Carbs |
92.5g Fat |
53.6g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
Fluffy omelet with cheese and spinach
scaled to 2 omelet
6 extra large
Egg
4 tbsp
Butter
1 1/2 oz
Cheddar cheese
2 tbsp chopped
Chives
2 dash
Salt
2 dash
Pepper
1/2 cup
Spinach
Pecans
99
g
Pecans
|
Fluffy omelet with cheese and spinach
Preheat broiler to high temperature. Crack eggs into a bowl and beat lightly.
Heat a 10 inch (25cm) nonstick frying pan over medium heat and add butter. Once the butter sizzles, pour in egg mixture evenly over the pan. Reduce heat to low and cook until set and golden brown (about 5 mins).
Remove the pan from heat and sprinkle the top of the omelet with cheese, chives, salt, and pepper. Place omelet in frying pan under the broiler and cook until cheese melts, or 1-2 mins.
Remove frying pan from broiler, place spinach on top of cheese. Gently fold the omelet in half and serve.
|
Lunch
228.3 Calories |
4.1g Carbs |
2.7g Fat |
46.1g Protein
1
serving
Cottage Cheese with Spicy Tuna
228.3 Calories |
4.1g Carbs |
2.7g Fat |
46.1g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 1 serving
1/2 cup,
Cottage cheese
1/2 tsp
Dill
1 can
Tuna
1 tsp
Sriracha Sauce
|
Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
|
Dinner
1065.3 Calories |
18.1g Carbs |
57.3g Fat |
116.7g Protein
2
serving
Rosemary Trout with Cherry-Tomato Sauce
744.8 Calories |
8.2g Carbs |
48.3g Fat |
67.1g Protein
1
serving
Garlic Kale
80.6 Calories |
3.9g Carbs |
7.1g Fat |
1.6g Protein
2
shake
Keto protein shake
240.0 Calories |
6.0g Carbs |
2.0g Fat |
48.0g Protein
|
Rosemary Trout with Cherry-Tomato Sauce
scaled to 2 serving
1 tsp
Rosemary
2 tbsp
Olive oil
1 cup cherry tomatoes
Cherry tomatoes
1/2 tbsp chopped
Shallots
1/2 dash
Salt
1/2 dash
Pepper
1/2 tbsp
Balsamic vinegar
4 fillet
Trout
Garlic Kale
scaled to 1 serving
1/2 cup, chopped
Kale
1/2 tbsp
Olive oil
1 cloves, minced
Garlic
Keto protein shake
scaled to 2 shake
2 cup
Water
60 grams
Whey protein powder
|
Rosemary Trout with Cherry-Tomato Sauce
PREPARATION: Halve tomatoes. Chop shallot, rosemary.
Mix tomatoes, shallot, vinegar, and chopped
rosemary in bowl. Stir in 1 tablespoon oil.
Season sauce with salt and pepper.
Open trout like book on work surface.
Sprinkle with salt and pepper. Place
2 rosemary sprigs on each; fold over to close.
Divide 3 tablespoons oil between 2
large nonstick skillets. Place over medium-high
heat. Add 2 trout to each skillet. Cook
trout until brown outside and just opaque in
center, about 4 minutes per side. Transfer to
plates. Spoon sauce alongside.
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.
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).
|