3460 Calorie
Atkins / Ketogenic diet and meal plan
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Example 3460 calorie
atkins / ketogenic diet plan
Example 3460 Calorie Keto Meal Plan
60.3g Carbs
162.7g Fat
110.4g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
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Lunch
281.1 Calories |
20.4g Carbs |
21.2g Fat |
4.0g Protein
3
serving
Cool Summer Cucumber and Tomato Toss
274.7 Calories |
19.3g Carbs |
21.1g Fat |
3.7g Protein
1
stalk, medium (7-1/2" - 8" long)
(40 g)
Celery
6.4 Calories |
1.2g Carbs |
0.1g Fat |
0.3g Protein
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Cool Summer Cucumber and Tomato Toss
scaled to 3 serving
3/4 large
Cucumber
1 1/2 large whole
Tomatoes
1 1/2 tbsp
Balsamic vinegar
1 1/2 tbsp
Olive oil
3/4 dash
Salt
3/4 dash
Pepper
Celery
1
stalk, medium (7-1/2" - 8" long)
Celery
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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.
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Dinner
1826.3 Calories |
39.9g Carbs |
141.6g Fat |
106.4g Protein
3
Pepper
Philly Cheesesteak Stuffed Peppers
1327.2 Calories |
29.6g Carbs |
97.3g Fat |
87.7g Protein
2
serving
Easy Hard-Boiled Eggs
143 Calories |
0.7g Carbs |
9.5g Fat |
12.6g Protein
2
serving
Easy Fried Spinach
356.1 Calories |
9.5g Carbs |
34.8g Fat |
6.1g Protein
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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 Hard-Boiled Eggs
scaled to 2 serving
2 large
Egg
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
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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 Hard-Boiled Eggs
Place eggs in a pot; pour enough water over the eggs to cover. Cover and turn stove to high; bring to a boil; turn off heat and place pot on a cool burner. Let the pot sit with the cover on for 15 minutes. Meanwhile, fill a large bowl halfway with cold water; transfer the eggs from the pot to the cold water. Replace the water with cold water as needed to keep cold until the eggs are completely cooled. Chill in refrigerator at least 2 hours before peeling.
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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