1300 Calorie
Atkins / Ketogenic diet and meal plan
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Example 1300 calorie
atkins / ketogenic diet plan
Example 1300 Calorie Keto Meal Plan
26.6g Carbs
92.9g Fat
103.9g Protein
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
1 extra large
Egg
2 tbsp
Butter
1/8 cup
Almond Flour
1/2 tsp
Baking powder
2 strip
Bacon
2 tbsp, shredded
Cheddar cheese
1 tbsp chopped
Chives
1 serving
Table Blend Salt Free Seasoning Blend
1 dash
Salt
Bacon
scaled to 2 strips
2 strip
Bacon
|
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
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
471.8 Calories |
6.2g Carbs |
27.3g Fat |
48.3g Protein
1
serving
Sliced Steak with Arugula
351.9 Calories |
3.2g Carbs |
26.3g 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
1/2 cloves, minced
Garlic
1 1/4 cup
Arugula
3/8 tbsp
Red wine vinegar
3/16 tsp
Pepper
1/4 tbsp chopped
Shallots
1/4 tsp
Salt
1 tbsp
Olive oil
3/8 tbsp
Balsamic vinegar
5/8 tsp
Rosemary
4 oz
Beef top sirloin
Keto protein shake
scaled to 1 shake
1 cup
Water
30 grams
Whey protein powder
|
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).
|