2120 Calorie
Atkins / Ketogenic diet and meal plan
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Example 2120 calorie
atkins / ketogenic diet plan
Example 2120 Calorie Keto Meal Plan
30.4g Carbs
100.0g Fat
224.5g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
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Lunch
696.5 Calories |
14.1g Carbs |
7.4g Fat |
140.1g Protein
2
serving
Cottage Cheese with Spicy Tuna
456.5 Calories |
8.1g Carbs |
5.5g Fat |
92.1g Protein
2
shake
Keto protein shake
240.0 Calories |
6.0g Carbs |
2.0g Fat |
48.0g Protein
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Cottage Cheese with Spicy Tuna
scaled to 2 serving
1 cup,
Cottage cheese
1 tsp
Dill
2 can
Tuna
2 tsp
Sriracha Sauce
Keto protein shake
scaled to 2 shake
2 cup
Water
60 grams
Whey protein powder
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Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
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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Dinner
1251.2 Calories |
16.3g Carbs |
92.5g Fat |
84.4g Protein
3
slice
Nancyelle's Thin and Crispy Low Carb Pizza
1108.2 Calories |
15.6g Carbs |
83.0g Fat |
71.9g Protein
2
serving
Easy Hard-Boiled Eggs
143 Calories |
0.7g Carbs |
9.5g Fat |
12.6g Protein
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Nancyelle's Thin and Crispy Low Carb Pizza
scaled to 3 slice
3 oz
Mozzarella cheese
1 1/2 oz
Cheddar cheese
1 1/8 extra large
Egg
3/8 tsp
Garlic powder
3/8 tsp, ground
Basil
1/8 cup
Pizza sauce
1/8 lb
Mushrooms
1/8 cup, chopped or strips
Green peppers
3 oz
Sausage
3 oz
Pepperoni
Easy Hard-Boiled Eggs
scaled to 2 serving
2 large
Egg
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Nancyelle's Thin and Crispy Low Carb Pizza
Cook the sausage in a skillet until done, chop and set aside. Mix the cheeses, eggs, garlic powder and basil well.
Line a 16-inch pizza pan with parchment paper or nonstick foil. Evenly spread the cheese mixture in the pan, almost to the edge, making it as thin as possible.
Bake at 450º 15-20 minutes until golden brown. I suggest checking it after about 10 minutes. If it's getting very dark on the edges and top, turn the oven down to 400º and continue baking until brown all over and no longer pale on the bottom. Pat off any excess grease then add your toppings. Keeping the oven rack in the center position, put the pizza under the broiler until the toppings are hot and any cheese you added is melted and bubbly, about 4-5 minutes.
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.
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