2980 Calorie
Atkins / Ketogenic diet and meal plan
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Example 2980 calorie
atkins / ketogenic diet plan
Example 2980 Calorie Keto Meal Plan
67.5g Carbs
172.9g Fat
145.5g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
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Lunch
891.1 Calories |
45.6g Carbs |
65.8g Fat |
38.8g Protein
3
serving
Cream Cheese Pickles
457.2 Calories |
25.9g Carbs |
29.8g Fat |
23.6g Protein
2
serving
Almond Butter & Celery
433.9 Calories |
19.6g Carbs |
36.0g Fat |
15.2g Protein
|
Cream Cheese Pickles
scaled to 3 serving
3 large
Pickles
3/4 cup
Cream cheese
15/16 oz
Cured beef, thin-sliced beef
Almond Butter & Celery
scaled to 2 serving
4 tbsp
Almond butter
4 stalks, large
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.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
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Dinner
1473.3 Calories |
21.9g Carbs |
107.2g Fat |
106.7g Protein
3
serving
Rosemary Trout with Cherry-Tomato Sauce
1117.2 Calories |
12.4g Carbs |
72.4g Fat |
100.6g Protein
2
serving
Easy Fried Spinach
356.1 Calories |
9.5g Carbs |
34.8g Fat |
6.1g Protein
|
Rosemary Trout with Cherry-Tomato Sauce
scaled to 3 serving
1 1/2 tsp
Rosemary
3 tbsp
Olive oil
1 1/2 cup cherry tomatoes
Cherry tomatoes
3/4 tbsp chopped
Shallots
3/4 dash
Salt
3/4 dash
Pepper
3/4 tbsp
Balsamic vinegar
6 fillet
Trout
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
|
Rosemary Trout with Cherry-Tomato Sauce
PREPARATION: Halve tomatoes. Chop shallot, rosemary.
Mix tomatoes, shallot, vinegar, and chopped
rosemary in bowl. Stir in 1 tablespoon oil.
Season sauce with salt and pepper.
Open trout like book on work surface.
Sprinkle with salt and pepper. Place
2 rosemary sprigs on each; fold over to close.
Divide 3 tablespoons oil between 2
large nonstick skillets. Place over medium-high
heat. Add 2 trout to each skillet. Cook
trout until brown outside and just opaque in
center, about 4 minutes per side. Transfer to
plates. Spoon sauce alongside.
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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