1120 Calorie
Atkins / Ketogenic diet and meal plan
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Example 1120 calorie
atkins / ketogenic diet plan
Example 1120 Calorie Keto Meal Plan
28.4g Carbs
69.0g Fat
91.6g Protein
Breakfast
212.9 Calories |
8.5g Carbs |
7.1g Fat |
28.5g Protein
1
serving
Keto Pumpkin Protein Bars
212.9 Calories |
8.5g Carbs |
7.1g Fat |
28.5g Protein
|
Keto Pumpkin Protein Bars
scaled to 1 serving
30 grams
Whey protein powder
2 tbsp
Pumpkin
2 tbsp
Cream cheese
1/4 extra large
Egg
3/8 tsp
Pumpkin pie spice
|
Keto Pumpkin Protein Bars
Preheat oven to 350F.
Grease a loaf pan or use a cooking spray to coat sides.
Mash together pumpkin and cream cheese. Stir in protein powder until thoroughly combined. Add egg and mix until the dough becomes more like a pancake batter.
Pour into your greased/silicon pan and bake for 20 minutes. Let cool and slice.
|
Lunch
420.1 Calories |
13.0g Carbs |
26.4g Fat |
34.5g Protein
1
serving
Curry Chicken Salad
203.1 Calories |
3.2g Carbs |
8.4g Fat |
26.9g Protein
1
serving
Almond Butter & Celery
217.0 Calories |
9.8g Carbs |
18.0g Fat |
7.6g Protein
|
Curry Chicken Salad
scaled to 1 serving
3/16 tsp
Olive oil
1/2 breast
Chicken breast
1/2 stalks, large
Celery
1 1/3 tbsp
Light mayonnaise
1/3 tsp
Curry powder
Almond Butter & Celery
scaled to 1 serving
2 tbsp
Almond butter
2 stalks, large
Celery
|
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.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
|
Dinner
451.6 Calories |
7.0g Carbs |
35.6g Fat |
28.6g Protein
1
serving
Grilled Salmon Cakes
273.5 Calories |
2.2g Carbs |
18.2g Fat |
25.5g Protein
1
serving
Easy Fried Spinach
178.1 Calories |
4.8g Carbs |
17.4g Fat |
3.1g Protein
|
Grilled Salmon Cakes
scaled to 1 serving
1/4 can
Pink salmon
1/2 jumbo
Egg
1/4 small
Onions
1/4 tsp
Pepper
3/4 tbsp
Vegetable oil
Easy Fried Spinach
scaled to 1 serving
2/3 tbsp
Vegetable oil
2/3 tbsp
Butter
1/3 package
Spinach
1 1/3 cloves, minced
Garlic
|
Grilled Salmon Cakes
Pick through the salmon and remove any bones. In a mixing bowl, beat the eggs and add the diced onion, salmon and pepper. Mix thoroughly.
Shape into 2 ounce patties; 8 patties. In a large skillet over medium heat, heat the oil. Fry each patty for 5 minutes on each side or until crispy and golden brown.
Easy Fried Spinach
Melt the butter with the canola oil in a large skillet over medium heat until it stops bubbling. This allows the water from the butter to evaporate. Add the garlic; cook and stir for about 2 minutes, until it is just beginning to brown. Put in the spinach leaves and cook for about 5 minutes while stirring, until the leaves are dark and are about 1/4 of their original size.
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