2380 Calorie
Atkins / Ketogenic diet and meal plan
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Example 2380 calorie
atkins / ketogenic diet plan
Example 2380 Calorie Keto Meal Plan
61.7g Carbs
94.9g Fat
228.1g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
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Lunch
1053.1 Calories |
55.2g Carbs |
61.8g Fat |
75.7g Protein
3
serving
Cool Summer Cucumber and Tomato Toss
274.7 Calories |
19.3g Carbs |
21.1g Fat |
3.7g Protein
2
serving
Almond Butter & Celery
433.9 Calories |
19.6g Carbs |
36.0g Fat |
15.2g Protein
2
serving
Cottage Cheese with Radishes
344.5 Calories |
16.3g Carbs |
4.7g Fat |
56.8g Protein
|
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
Almond Butter & Celery
scaled to 2 serving
4 tbsp
Almond butter
4 stalks, large
Celery
Cottage Cheese with Radishes
scaled to 2 serving
2 cup,
Cottage cheese
2 dash
Salt
2 dash
Pepper
1 cup slices
Radishes
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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.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
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Dinner
965.5 Calories |
6.5g Carbs |
33.1g Fat |
152.4g Protein
3
serving
Mesquite Garlic Trout
822.2 Calories |
5.8g Carbs |
23.6g Fat |
139.9g Protein
2
serving
Microwave Poached Eggs
143.3 Calories |
0.7g Carbs |
9.5g Fat |
12.6g Protein
|
Mesquite Garlic Trout
scaled to 3 serving
3/4 tsp
Grill Creations Smokey Mesquite Seasoning
3/4 tsp
Salt
24 oz
Trout
3 tsp
Garlic
Microwave Poached Eggs
scaled to 2 serving
2 large
Egg
1/4 tsp
Vinegar
2/3 cup
Water
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Mesquite Garlic Trout
Pre-heat oven or outside grill to 450 °F (220 °C).
Cut the head and tail off of a gutted, cleaned trout.
Place the minced garlic inside the open belly of the trout (add more than 4 teaspoons if preferred). Sprinkle mesquite seasoning and salt over the garlic and allow the belly to close naturally.
Place the trout onto a sheet of aluminum foil and wrap the foil loosely over the trout so that it is sealed, but in a tent fashion.
Place in the oven or grill for approximately 20 minutes.
Check to see if the meat flakes. Do not overcook.
Microwave Poached Eggs
Add the water and white vinegar to a 6 ounce custard cup.
Break egg into cup, pierce egg yolk with toothpick, and cover dish loosely with plastic wrap.
Place in microwave and cook for 1 minute or until desired doneness.
You may need to experiment with cooking times based on the wattage of your microwave and taste preference.
Immediately remove egg from hot water with a slotted spoon as it will continue to cook.
Serve with salt and pepper to taste.
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