1030 Calorie
Atkins / Ketogenic diet and meal plan
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Example 1030 calorie
atkins / ketogenic diet plan
Example 1030 Calorie Keto Meal Plan
28.4g Carbs
57.8g Fat
86.6g Protein
Breakfast
361.7 Calories |
7.3g Carbs |
24.2g Fat |
27.4g Protein
1
omelet
Denver omelet
361.7 Calories |
7.3g Carbs |
24.2g Fat |
27.4g Protein
|
Denver omelet
scaled to 1 omelet
2 extra large
Egg
2 tbsp chopped
Onions
1/4 cup, chopped
Red bell pepper
2 slice
Sliced ham
2 tbsp, shredded
Cheddar cheese
1 tsp
Butter
|
Denver omelet
Chop up your onions and bell pepper.
Melt butter in a skillet. Saute onion, bell pepper, ham in the butter until the onion starts to become translucent.
Stir the eggs and cheese into the pan, then cook until lightly brown on the bottom. Then flip over and lightly brown the opposite side. Add a dash of salt and pepper if desired. Then eat!
|
Lunch
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
1
serving
All American Tuna
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
|
All American Tuna
scaled to 1 serving
1 can
Tuna
1 tbsp
Light mayonnaise
1/8 cup, diced
Celery
1/2 large
Pickles
1 slice
Wheat bread
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
|
Dinner
369.4 Calories |
5.2g Carbs |
27.7g Fat |
24.0g Protein
1
slice
Nancyelle's Thin and Crispy Low Carb Pizza
369.4 Calories |
5.2g Carbs |
27.7g Fat |
24.0g Protein
|
Nancyelle's Thin and Crispy Low Carb Pizza
scaled to 1 slice
1 oz
Mozzarella cheese
1/2 oz
Cheddar cheese
3/8 extra large
Egg
1/8 tsp
Garlic powder
1/8 tsp, ground
Basil
1/8 tbsp
Pizza sauce
0.031 lb
Mushrooms
0.031 cup, chopped or strips
Green peppers
1 oz
Sausage
1 oz
Pepperoni
|
Nancyelle's Thin and Crispy Low Carb Pizza
Cook the sausage in a skillet until done, chop and set aside. Mix the cheeses, eggs, garlic powder and basil well.
Line a 16-inch pizza pan with parchment paper or nonstick foil. Evenly spread the cheese mixture in the pan, almost to the edge, making it as thin as possible.
Bake at 450º 15-20 minutes until golden brown. I suggest checking it after about 10 minutes. If it's getting very dark on the edges and top, turn the oven down to 400º and continue baking until brown all over and no longer pale on the bottom. Pat off any excess grease then add your toppings. Keeping the oven rack in the center position, put the pizza under the broiler until the toppings are hot and any cheese you added is melted and bubbly, about 4-5 minutes.
|