1140 Calorie
Atkins / Ketogenic diet and meal plan
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Example 1140 calorie
atkins / ketogenic diet plan
Example 1140 Calorie Keto Meal Plan
28.2g Carbs
75.2g 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
308.5 Calories |
16.2g Carbs |
25.0g Fat |
8.8g Protein
1
serving
Cool Summer Cucumber and Tomato Toss
91.6 Calories |
6.4g Carbs |
7.0g Fat |
1.2g Protein
1
serving
Almond Butter & Celery
217.0 Calories |
9.8g Carbs |
18.0g Fat |
7.6g Protein
|
Cool Summer Cucumber and Tomato Toss
scaled to 1 serving
1/4 large
Cucumber
1/2 large whole
Tomatoes
1/2 tbsp
Balsamic vinegar
1/2 tbsp
Olive oil
1/4 dash
Salt
1/4 dash
Pepper
Almond Butter & Celery
scaled to 1 serving
2 tbsp
Almond butter
2 stalks, large
Celery
|
Cool Summer Cucumber and Tomato Toss
Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
|
Dinner
463.5 Calories |
4.7g Carbs |
26.0g Fat |
50.4g Protein
1
serving
Feta-Stuffed Hamburgers
343.5 Calories |
1.7g Carbs |
25.0g Fat |
26.4g Protein
1
shake
Keto protein shake
120.0 Calories |
3.0g Carbs |
1.0g Fat |
24.0g Protein
|
Feta-Stuffed Hamburgers
scaled to 1 serving
1/4 lb
Ground beef
1/8 tsp
Worcestershire sauce
1/4 tsp
Parsley
1/4 dash
Salt
1/4 dash
Pepper
1/4 cup, crumbled
Feta cheese
Keto protein shake
scaled to 1 shake
1 cup
Water
30 grams
Whey protein powder
|
Feta-Stuffed Hamburgers
Preheat an outdoor grill for medium heat, and lightly oil the grate.
Knead together the ground beef, Worcestershire sauce, parsley, salt, and pepper in a bowl. Form the mixture into 8 equal-sized balls; flatten to make thin patties. Place about 1/4 cup of feta cheese onto each of four of the patties. Top each of the patties with cheese with one of the patties without; press the edges together to seal the cheese into the center.
Cook on the preheated grill until the burgers are cooked to your desired degree of doneness, 7 to 8 minutes per side for well done. An instant-read thermometer inserted into the center should read 160 degrees F (70 degrees C).
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).
|