2220 Calorie
Atkins / Ketogenic diet and meal plan
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Example 2220 calorie
atkins / ketogenic diet plan
Example 2220 Calorie Keto Meal Plan
61.4g Carbs
159.1g Fat
150.6g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
|
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
1923.3 Calories |
45.1g Carbs |
134.0g Fat |
141.8g Protein
3
Pepper
Philly Cheesesteak Stuffed Peppers
1327.2 Calories |
29.6g Carbs |
97.3g Fat |
87.7g Protein
2
serving
Easy Fried Spinach
356.1 Calories |
9.5g Carbs |
34.8g Fat |
6.1g Protein
2
shake
Keto protein shake
240.0 Calories |
6.0g Carbs |
2.0g Fat |
48.0g Protein
|
Philly Cheesesteak Stuffed Peppers
scaled to 3 Pepper
6 oz
Beef round
6 slice
Provolone cheese
1 1/2 large
Green bell pepper
3/4 medium
Onions
1 1/2 cup, whole
Mushrooms
1 1/2 tbsp
Butter
1 1/2 tbsp
Olive oil
3/4 tbsp
Garlic
Easy Fried Spinach
scaled to 2 serving
1 1/3 tbsp
Vegetable oil
1 1/3 tbsp
Butter
2/3 package
Spinach
2 2/3 cloves, minced
Garlic
Keto protein shake
scaled to 2 shake
2 cup
Water
60 grams
Whey protein powder
|
Philly Cheesesteak Stuffed Peppers
Slice peppers in half lengthwise, remove ribs and seeds.
Slice onions and mushrooms. Saute over medium heat with butter, olive oil, minced garlic and a little salt and pepper. Saute until onions and mushroom are nice and caramelized. About 25-30 minutes.
Preheat oven to 400*
Slice roast beef into thin strips and add to the onion/mushroom mixture. Allow to cook 5-10 minutes
Line the inside of each pepper with a slice of provolone cheese.
Fill each pepper with meat mixture until they are nearly overflowing.
Top each pepper with another slice of provolone cheese.
Bake for 15-20 minutes until the cheese on top is golden brown. (source: peaceloveandlowcarb)
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.
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).
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