2880 Calorie
Atkins / Ketogenic diet and meal plan
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Example 2880 calorie
atkins / ketogenic diet plan
Example 2880 Calorie Keto Meal Plan
55.3g Carbs
83.2g Fat
217.8g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
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Lunch
463.6 Calories |
27.1g Carbs |
29.9g Fat |
23.9g Protein
3
serving
Cream Cheese Pickles
457.2 Calories |
25.9g Carbs |
29.8g Fat |
23.6g Protein
1
stalk, medium (7-1/2" - 8" long)
(40 g)
Celery
6.4 Calories |
1.2g Carbs |
0.1g Fat |
0.3g Protein
|
Cream Cheese Pickles
scaled to 3 serving
3 large
Pickles
3/4 cup
Cream cheese
15/16 oz
Cured beef, thin-sliced beef
Celery
1
stalk, medium (7-1/2" - 8" long)
Celery
|
Cream Cheese Pickles
Spread or pat cream cheese around each pickle. Wrap 2 sheets of meat around each pickle. Refrigerate pickles overnight, slice before serving.
|
Dinner
1375.0 Calories |
28.2g Carbs |
53.3g Fat |
193.9g Protein
3
serving
Mesquite Garlic Trout
822.2 Calories |
5.8g Carbs |
23.6g Fat |
139.9g Protein
2
cup
Bachelor Brussel Sprouts
312.8 Calories |
16.4g Carbs |
27.8g Fat |
6.1g Protein
2
shake
Keto protein shake
240.0 Calories |
6.0g Carbs |
2.0g Fat |
48.0g 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
Bachelor Brussel Sprouts
scaled to 2 cup
2 cup
Brussels sprouts
1/2 tsp
Salt
1/2 tsp
Pepper
2 tbsp
Coconut oil
Keto protein shake
scaled to 2 shake
2 cup
Water
60 grams
Whey protein powder
|
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.
Bachelor Brussel Sprouts
Wash sprouts, cut off and discard stems, then split in half length wise
Heat coconut oil in frying pan on medium
Add brussels sprout halves then season them while stirring to coat evenly
Cook until slightly charred on edges, allow to cool then serve (dressing optional)
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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