1130 Calorie
Atkins / Ketogenic diet and meal plan
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Example 1130 calorie
atkins / ketogenic diet plan
Example 1130 Calorie Keto Meal Plan
33.9g Carbs
74.4g Fat
95.9g Protein
Breakfast
367.2 Calories |
6.2g Carbs |
29.2g Fat |
19.2g Protein
1
serving
Caramelized onion frittata
367.2 Calories |
6.2g Carbs |
29.2g Fat |
19.2g Protein
|
Caramelized onion frittata
scaled to 1 serving
1 1/2 extra large
Egg
1/2 link, 4/lb
Italian sausage
1/2 medium
Onions
1 dash
Salt
1 dash
Pepper
3/4 tsp
Coconut oil
|
Caramelized onion frittata
Preheat oven to 350F. Whisk eggs and thinly slice the onions.
Cook italian sausage in a large skillet over medium heat until cooked through. Use a wooden spoon to break up the sausage while it cooks.
Grease a glass baking dish with the coconut oil. Place your italian sausage in the dish.
While pan is still hot and over medium heat, add your sliced onions to the italian sausage grease.
Cooking down for about 8-10 minutes, continuously stirring onions to prevent burning.
While the onions are caramelizing, mix in your eggs with the italian sausage in your baking dish.
Once your onions are caramelized, place the onions on top throughout the baking dish, covering all the eggs and italian sausage.
Bake for 10-13 minutes or until your eggs are completely cooked through in the middle.
|
Lunch
472.8 Calories |
25.8g Carbs |
23.9g Fat |
42.9g Protein
1
serving
All American Tuna
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
1
serving
Almond Butter & Celery
217.0 Calories |
9.8g Carbs |
18.0g Fat |
7.6g 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
Almond Butter & Celery
scaled to 1 serving
2 tbsp
Almond butter
2 stalks, large
Celery
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
|
Dinner
340.2 Calories |
2.0g Carbs |
21.3g Fat |
33.8g Protein
1
serving
Easy Garlic Chicken
225.1 Calories |
1.6g Carbs |
11.7g Fat |
27.0g Protein
1
oz
(28 g)
Cheddar cheese
115.1 Calories |
0.4g Carbs |
9.6g Fat |
6.8g Protein
|
Easy Garlic Chicken
scaled to 1 serving
3/4 tbsp
Butter
1 half breast
Chicken breast
1/2 tsp
Garlic powder
1/4 tsp
Salt
1/4 tsp
Onion powder
Cheddar cheese
28
g
Cheddar cheese
|
Easy Garlic Chicken
Melt butter in a large skillet over medium high heat. Add chicken and sprinkle with garlic powder, seasoning salt and onion powder. Saute about 10 to 15 minutes on each side, or until chicken is cooked through and juices run clear.
|