2370 Calorie
Atkins / Ketogenic diet and meal plan
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Example 2370 calorie
atkins / ketogenic diet plan
Example 2370 Calorie Keto Meal Plan
48.2g Carbs
179.3g Fat
166.2g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
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Lunch
741.9 Calories |
32.7g Carbs |
31.1g Fat |
84.2g Protein
2
serving
All American Tuna
511.7 Calories |
31.9g Carbs |
11.9g Fat |
70.6g Protein
2
oz
(57 g)
Cheddar cheese
230.2 Calories |
0.8g Carbs |
19.2g Fat |
13.6g Protein
|
All American Tuna
scaled to 2 serving
2 can
Tuna
2 tbsp
Light mayonnaise
1/4 cup, diced
Celery
1 large
Pickles
2 slice
Wheat bread
Cheddar cheese
57
g
Cheddar cheese
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
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Dinner
1717.4 Calories |
15.5g Carbs |
148.2g Fat |
82.0g Protein
2
steak
Panfried steak with garlic butter
1457.0 Calories |
2.3g Carbs |
124.9g Fat |
78.8g Protein
2
serving
Frizzled Cabbage
260.4 Calories |
13.2g Carbs |
23.3g Fat |
3.1g Protein
|
Panfried steak with garlic butter
scaled to 2 steak
4 tbsp
Butter
1/3 cloves, minced
Garlic
14 oz
Beef tenderloin
1/2 tbsp
Olive oil
1 dash
Pepper
1 large
Scallions
Frizzled Cabbage
scaled to 2 serving
1/4 head, medium
Cabbage
2 tbsp
Butter
|
Panfried steak with garlic butter
Makes 4 steaks, assuming each steak is about 7oz (220g).
Place butter in a mixing bowl and using a fork, beat until soft. Add crushed garlic and chopped scallions (spring onions) and mix.
Spoon butter mixture onto plastic wrap and roll into a log cylindrical shape. Refrigerate until firm (15 min).
Heat a frying pan over medium heat for 3-4 minutes until hot. Brush meat with olive oil and sprinkle with pepper.
Place steaks in frying pan and cook without turning until juices rise to uncooked side, 1-2 minutes. Then turn over and cook to your liking, 1 more minute for medium-rare or 2 minutes for medium to well-done.
Place steaks on serving plates, cut garlic butter into quarters and place one on each steak. Serve with a salad.
Frizzled Cabbage
Core and very thinly slice the cabbage.
Melt the butter in a large skillet (I use non-stick) over medium heat.
When it is bubbling, add the cabbage.
Salt and pepper the cabbage.
Stir occasionally and cook until mostly wilted, about 10 minutes.
Turn the heat down to medium-low and let cook, stirring frequently, until cabbage is starting to caramelize (brown), about 10 minutes.
Do not let burn.
Taste, adjust seasoning, and serve immediately.
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