3220 Calorie
Atkins / Ketogenic diet and meal plan
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Example 3220 calorie
atkins / ketogenic diet plan
Example 3220 Calorie Keto Meal Plan
43.0g Carbs
162.3g Fat
222.8g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
|
Lunch
1043.3 Calories |
29.2g Carbs |
61.2g Fat |
96.0g Protein
3
serving
Curry Chicken Salad
609.4 Calories |
9.5g Carbs |
25.2g Fat |
80.8g Protein
2
serving
Almond Butter & Celery
433.9 Calories |
19.6g Carbs |
36.0g Fat |
15.2g Protein
|
Curry Chicken Salad
scaled to 3 serving
1/2 tsp
Olive oil
1 1/2 breast
Chicken breast
1 1/2 stalks, large
Celery
1/4 cup
Light mayonnaise
1 tsp
Curry powder
Almond Butter & Celery
scaled to 2 serving
4 tbsp
Almond butter
4 stalks, large
Celery
|
Curry Chicken Salad
Dice celery.
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
|
Dinner
1490.7 Calories |
13.8g Carbs |
101.1g Fat |
126.8g Protein
3
serving
Rosemary Trout with Cherry-Tomato Sauce
1117.2 Calories |
12.4g Carbs |
72.4g Fat |
100.6g Protein
2
oz
(57 g)
Cheddar cheese
230.2 Calories |
0.8g Carbs |
19.2g Fat |
13.6g Protein
2
serving
Microwave Poached Eggs
143.3 Calories |
0.7g Carbs |
9.5g Fat |
12.6g 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
Cheddar cheese
57
g
Cheddar cheese
Microwave Poached Eggs
scaled to 2 serving
2 large
Egg
1/4 tsp
Vinegar
2/3 cup
Water
|
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.
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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