3480 Calorie
Atkins / Ketogenic diet and meal plan
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Example 3480 calorie
atkins / ketogenic diet plan
Example 3480 Calorie Keto Meal Plan
33.1g Carbs
102.1g Fat
208.9g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
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Lunch
631.5 Calories |
14.3g Carbs |
25.5g Fat |
81.9g Protein
3
serving
Curry Chicken Salad
609.4 Calories |
9.5g Carbs |
25.2g Fat |
80.8g Protein
1
medium whole (2-3/5" dia)
(123 g)
Tomatoes
22.1 Calories |
4.8g Carbs |
0.2g Fat |
1.1g Protein
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Curry Chicken Salad
scaled to 3 serving
1/2 tsp
Olive oil
1 1/2 breast
Chicken breast
1 1/2 stalks, large
Celery
1/4 cup
Light mayonnaise
1 tsp
Curry powder
Tomatoes
1
medium whole (2-3/5" dia)
Tomatoes
|
Curry Chicken Salad
Dice celery.
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder.
|
Dinner
1369.3 Calories |
18.8g Carbs |
76.6g Fat |
127.0g Protein
3
serving
Poached Salmon
832.0 Calories |
6.8g Carbs |
32.3g Fat |
101.9g Protein
2
serving
Asparagus Parmesan
394.0 Calories |
11.2g Carbs |
34.8g Fat |
12.6g Protein
2
serving
Microwave Poached Eggs
143.3 Calories |
0.7g Carbs |
9.5g Fat |
12.6g Protein
|
Poached Salmon
scaled to 3 serving
3/4 dash
Salt
2 1/4 sprig
Dill
0.6 tsp
Parsley
3/8 cup
Water
3/4 serving 5 fl oz
White wine
2 1/4 tbsp chopped
Shallots
3/4 dash
Pepper
18 oz
Atlantic salmon
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
Microwave Poached Eggs
scaled to 2 serving
2 large
Egg
1/4 tsp
Vinegar
2/3 cup
Water
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Poached Salmon
Sprinkle the salmon fillets with a little salt. Put the wine, water, dill, parsley and onions in a saute pan, and bring to a simmer on medium heat.
Place salmon fillets, skin-side down on the pan. Cover. Cook 5 to 10 minutes, depending on the thickness of the fillet, or to desired done-ness. Do not overcook. Serve sprinkled with freshly ground black pepper.
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.
Microwave Poached Eggs
Add the water and white vinegar to a 6 ounce custard cup.
Break egg into cup, pierce egg yolk with toothpick, and cover dish loosely with plastic wrap.
Place in microwave and cook for 1 minute or until desired doneness.
You may need to experiment with cooking times based on the wattage of your microwave and taste preference.
Immediately remove egg from hot water with a slotted spoon as it will continue to cook.
Serve with salt and pepper to taste.
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