1300 Calorie Atkins / Ketogenic diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Atkins / ketogenic 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 1300 calorie atkins / ketogenic diet plan

Sunday's Diet Plan

1295.0 Calories 14.8g Carbs 92.2g Fat 101.3g Protein

Meal Summary	Ingredients	Directions
Breakfast 632.8 Calories \| 4.5g Carbs \| 59.7g Fat \| 20.3g Protein 1 serving Keto Bacon & Cheese Mug Cake 532.7 Calories \| 4.2g Carbs \| 50.2g Fat \| 17.3g Protein 2 strips Bacon 100.1 Calories \| 0.3g Carbs \| 9.5g Fat \| 3.0g Protein	Keto Bacon & Cheese Mug Cake scaled to 1 serving Bacon scaled to 2 strips	Keto Bacon & Cheese Mug Cake Cook bacon and drain. Set aside. Mix egg, butter, almond flour, and baking powder together. Chop bacon and chives, then mix together with shredded cheese and seasoning. Combine bacon and cheese mixture with flour mixture in a mug. Microwave for 65 seconds on high (power level 10). Lightly slam cup against plate to take the mug cake out. Add extra chives and serve. Bacon Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly. Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
Lunch 189.1 Calories \| 3.8g Carbs \| 5.1g Fat \| 32.6g Protein 1 serving All American Tuna 189.1 Calories \| 3.8g Carbs \| 5.1g Fat \| 32.6g Protein	All American Tuna scaled to 1 serving	All American Tuna Mix all ingredients together in a bowl. Serve with bread or side of choice
Dinner 473.1 Calories \| 6.5g Carbs \| 27.3g Fat \| 48.4g Protein 1 serving Sliced Steak with Arugula 353.1 Calories \| 3.6g Carbs \| 26.4g Fat \| 24.4g Protein 1 shake Keto protein shake 120.0 Calories \| 3.0g Carbs \| 1.0g Fat \| 24.0g Protein	Sliced Steak with Arugula scaled to 1 serving Keto protein shake scaled to 1 shake	Sliced Steak with Arugula Mound arugula on a large platter. Heat oil with garlic and rosemary in a 12-inch heavy skillet over high heat, turning garlic once or twice, until garlic is golden, about 4 minutes. Discard garlic and rosemary. Meanwhile, cut steak crosswise into 1/8-inch-thick slices and toss with 3/4 teaspoon salt and 1/2 teaspoon pepper. Add meat to skillet all at once and saute over high heat, tossing with tongs to color evenly, about 1 minute for medium-rare. Arrange steak over arugula using tongs, then add shallot to oil in skillet along with vinegars and remaining 1/4 teaspoon each of salt and pepper and boil 2 minutes. Pour dressing over steak and serve immediately. Keto protein shake Stir the whey into the water and drink. Ideally use flavored whey, but if you only have unflavored, add in a tiny bit of sweetener and cocoa powder to make it more palatable (both have a negligible amount of carbs).