1000 Calorie
Atkins / Ketogenic diet and meal plan
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Example 1000 calorie
atkins / ketogenic diet plan
Example 1000 Calorie Keto Meal Plan
14.5g Carbs
58.3g Fat
91.0g Protein
Breakfast
367.2 Calories |
6.2g Carbs |
29.2g Fat |
19.2g Protein
1
serving
Caramelized onion frittata
367.2 Calories |
6.2g Carbs |
29.2g Fat |
19.2g Protein
|
Caramelized onion frittata
scaled to 1 serving
1 1/2 extra large
Egg
1/2 link, 4/lb
Italian sausage
1/2 medium
Onions
1 dash
Salt
1 dash
Pepper
3/4 tsp
Coconut oil
|
Caramelized onion frittata
Preheat oven to 350F. Whisk eggs and thinly slice the onions.
Cook italian sausage in a large skillet over medium heat until cooked through. Use a wooden spoon to break up the sausage while it cooks.
Grease a glass baking dish with the coconut oil. Place your italian sausage in the dish.
While pan is still hot and over medium heat, add your sliced onions to the italian sausage grease.
Cooking down for about 8-10 minutes, continuously stirring onions to prevent burning.
While the onions are caramelizing, mix in your eggs with the italian sausage in your baking dish.
Once your onions are caramelized, place the onions on top throughout the baking dish, covering all the eggs and italian sausage.
Bake for 10-13 minutes or until your eggs are completely cooked through in the middle.
|
Lunch
228.3 Calories |
4.1g Carbs |
2.7g Fat |
46.1g Protein
1
serving
Cottage Cheese with Spicy Tuna
228.3 Calories |
4.1g Carbs |
2.7g Fat |
46.1g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 1 serving
1/2 cup,
Cottage cheese
1/2 tsp
Dill
1 can
Tuna
1 tsp
Sriracha Sauce
|
Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
|
Dinner
358.4 Calories |
4.2g Carbs |
26.4g Fat |
25.7g Protein
1
serving
Peppered steaks with blue cheese
352.0 Calories |
3.0g Carbs |
26.3g Fat |
25.4g Protein
1
stalk, medium (7-1/2" - 8" long)
(40 g)
Celery
6.4 Calories |
1.2g Carbs |
0.1g Fat |
0.3g Protein
|
Peppered steaks with blue cheese
scaled to 1 serving
1/4 lb
Beef tenderloin
1/4 tsp
Pepper
3/4 tsp
Olive oil
1 tbsp
Beef broth or bouillon canned soup
3/4 cup diced
Mushrooms
1/4 oz
Blue cheese
0 tbsp
Spinach
Celery
1
stalk, medium (7-1/2" - 8" long)
Celery
|
Peppered steaks with blue cheese
Trim fat from steaks. Rub both sides of steaks with pepper. In a large skillet heat olive oil over medium-high heat.
Add steaks; reduce heat to medium. Cook to desired doneness, turning once halfway through cooking time.
Allow 7 to 9 minutes for medium rare (145 degrees F) to medium (160 degrees ). Transfer steaks to serving platter; keep warm.
Add beef broth to skillet. Cook and stir until bubbly to loosen any browned bits in bottom of skillet. Add mushrooms; simmer, uncovered for 4 minutes. Spoon sauce over steaks to serve. Sprinkle with shaved cheese. If desired, garnish with fresh spinach leaves.
One serving is 3 ounces cooked meat, 1/4 oz cheese, and 1/4 cup mushroom mixture
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