1020 Calorie Atkins / Ketogenic diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Keto diet plan, Vegetarian diet plan, Vegan diet plan, Gluten free diet plan Low carb free diet plan Low fat free diet plan High protein free diet plan

Example 1020 calorie atkins / ketogenic diet plan

Example 1020 Calorie Keto Meal Plan

12.7g Carbs 73.2g Fat 82.5g Protein

Meal Summary	Ingredients	Directions
Breakfast 329.8 Calories \| 8.0g Carbs \| 23.8g Fat \| 22.1g Protein 1 Omlette Asparagus and Cashew Omelet 329.8 Calories \| 8.0g Carbs \| 23.8g Fat \| 22.1g Protein	Asparagus and Cashew Omelet scaled to 1 Omlette 1/2 oz Cashew nuts 1 1/2 extra large Egg 1/2 tbsp Water 1/4 cup Parmesan cheese 3/4 tsp Parsley 1/4 dash Salt 1/4 dash Pepper 1/4 tsp Olive oil 3/4 tsp Butter 56 3/4 grams Asparagus	Asparagus and Cashew Omelet Roast the cashews for a few minutes in a dry frying pan over medium heat to release the flavor. In a bowl, beat the eggs with the nuts, water, cheese and parsley. Season with salt and pepper to taste. Warm the same pan over medium heat. Add the oil and butter. When the butter melts, pour in the egg mixture and cook, letting it sit until it is softly set but still moist. Add the asparagus tips and cook 4 to 5 minutes longer. Serve immediately.
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 full 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 513.5 Calories \| 1.5g Carbs \| 40.9g Fat \| 33.4g Protein 1 serving Firecracker Burgers 398.4 Calories \| 1.2g Carbs \| 31.3g Fat \| 26.6g Protein 1 oz (28 g) Cheddar cheese 115.1 Calories \| 0.4g Carbs \| 9.6g Fat \| 6.8g Protein	Firecracker Burgers scaled to 1 serving 1/4 lb Ground beef 1 tbsp Chili peppers 1/4 cube Chicken broth bouillon 1 slice Monterey cheese Cheddar cheese 28 g Cheddar cheese	Firecracker Burgers Preheat grill for high heat. In a medium bowl, mix the beef and diced green chilies. Crush bouillon cube into powder and sprinkle into bowl. Mix together, and shape into 4 patties. Lightly oil the grill grate. Grill patties 5 minutes per side, or until well done. Top each patty with cheese about 2 minutes prior to removing from grill.

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