560 Calorie
Atkins / Ketogenic diet and meal plan
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Example 560 calorie
atkins / ketogenic diet plan
Example 560 Calorie Keto Meal Plan
11.9g Carbs
24.5g Fat
64.4g Protein
Breakfast
192.5 Calories |
5.0g Carbs |
14.4g Fat |
14.0g Protein
1
serving
Tofu Scramble
192.5 Calories |
5.0g Carbs |
14.4g Fat |
14.0g Protein
|
Tofu Scramble
scaled to 1 serving
1/2 block
Tofu
1/2 tbsp
Vegetable oil
1/2 tsp
Onion powder
1/2 tbsp
Dijon mustard
1/4 tsp
Turmeric
1/4 tsp
Salt
1/2 tbsp
Reduced fat milk
1/2 dash
Pepper
|
Tofu Scramble
Heat the oil in a frying pan. Crumble tofu into chunks and add to the pan. Cook for about three minutes on medium.
Mix in the remaining ingredients EXCEPT for the milk. Reduce heat to low and cook another five minutes or until the tofu appears to firm up. This will vary based on the brand of tofu and could take up to ten minutes.
Mix in the milk and let the mixture heat for a few more minutes until the milk has been absorbed.
Serve. You could add any vegetables you like to this base (bell peppers, onions, squash, etc.)
|
Lunch
203.1 Calories |
3.2g Carbs |
8.4g Fat |
26.9g Protein
1
serving
Curry Chicken Salad
203.1 Calories |
3.2g Carbs |
8.4g Fat |
26.9g Protein
|
Curry Chicken Salad
scaled to 1 serving
3/16 tsp
Olive oil
1/2 breast
Chicken breast
1/2 stalks, large
Celery
1 1/3 tbsp
Light mayonnaise
1/3 tsp
Curry powder
|
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.
|
Dinner
149.6 Calories |
3.7g Carbs |
1.7g Fat |
23.5g Protein
1
serving
Beer Grilled Shrimp
149.6 Calories |
3.7g Carbs |
1.7g Fat |
23.5g Protein
|
Beer Grilled Shrimp
scaled to 1 serving
6 oz
Shrimp
1/4 can or bottle
Beer
3/4 tsp
Garlic
|
Beer Grilled Shrimp
Whisk the beer and garlic together in a bowl, toss in the shrimp, then pour everything into a resealable plastic bag. Squeeze out excess air, and seal the bag. Place the bag into a bowl to catch any leaks, then marinate in the refrigerator for at least 2 hours.
Heat a cast iron grill pan over medium-high heat until it begins to smoke. Remove the shrimp from the marinade, and shake off excess. Discard the remaining marinade. Cook the shrimp until the shells turn pink and they are no longer translucent in the center, about 5 minutes.
|