1080 Calorie
Atkins / Ketogenic diet and meal plan
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Example 1080 calorie
atkins / ketogenic diet plan
Example 1080 Calorie Keto Meal Plan
33.5g Carbs
70.3g Fat
123.4g Protein
Breakfast
218.7 Calories |
1.2g Carbs |
16.2g Fat |
16.0g Protein
1
serving
Curry Cheddar Scrambled Eggs
218.7 Calories |
1.2g Carbs |
16.2g Fat |
16.0g Protein
|
Curry Cheddar Scrambled Eggs
scaled to 1 serving
1/4 tsp
Curry powder
1 dash
Salt
1 dash
Pepper
2 large
Egg
2 tbsp, shredded
Cheddar cheese
1/2 tsp
Butter
|
Curry Cheddar Scrambled Eggs
Sprinkle the curry powder, salt and pepper onto the beaten eggs; beat together until well blended. Stir in the Cheddar cheese.
Melt the margarine in a skillet over medium heat. Pour in the eggs, and cook, stirring constantly until firmed to desired temperature, 3 to 5 minutes.
|
Lunch
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
1
serving
All American Tuna
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
|
All American Tuna
scaled to 1 serving
1 can
Tuna
1 tbsp
Light mayonnaise
1/8 cup, diced
Celery
1/2 large
Pickles
1 slice
Wheat bread
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
|
Dinner
779.7 Calories |
16.3g Carbs |
48.1g Fat |
72.0g Protein
1
serving
Cheesy Chicken and Spinach
508.2 Calories |
7.7g Carbs |
24.7g Fat |
62.2g Protein
1
cup
Bachelor Brussel Sprouts
156.4 Calories |
8.2g Carbs |
13.9g Fat |
3.0g Protein
1
oz
(28 g)
Cheddar cheese
115.1 Calories |
0.4g Carbs |
9.6g Fat |
6.8g Protein
|
Cheesy Chicken and Spinach
scaled to 1 serving
1 tbsp
Olive oil
2 half breast
Chicken breast
1 cup
Spinach
1 cup cherry tomatoes
Cherry tomatoes
1 oz
Mozzarella cheese
Bachelor Brussel Sprouts
scaled to 1 cup
1 cup
Brussels sprouts
1/4 tsp
Salt
1/4 tsp
Pepper
1 tbsp
Coconut oil
Cheddar cheese
28
g
Cheddar cheese
|
Cheesy Chicken and Spinach
Heat olive oil in a skillet over medium-high heat. Add chicken, cooking about 5-7 minutes. Flip chicken and continue to cook another 5-7 minutes until internal temperatures reaches 165F / 74C.
While the chicken is cooking, cut up tomatoes and spinach in to bite sized pieces.
Sauté vegetables in pan, season with garlic and salt as desired.
Shred or grate preferred cheese, like mozzarella, and add to pan.
When chicken is done cooking remove it from heat. You can either smother the chicken or stuff it with the vegetables mix.
Bachelor Brussel Sprouts
Wash sprouts, cut off and discard stems, then split in half length wise
Heat coconut oil in frying pan on medium
Add brussels sprout halves then season them while stirring to coat evenly
Cook until slightly charred on edges, allow to cool then serve (dressing optional)
|