1330 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 1330 calorie atkins / ketogenic diet plan

Example 1330 Calorie Keto Meal Plan

25.3g Carbs 78.9g Fat 122.3g Protein

Meal Summary	Ingredients	Directions
Breakfast 461.7 Calories \| 2.9g Carbs \| 36.6g Fat \| 28.5g Protein 1 omelet Goat cheese and herb omelet 461.7 Calories \| 2.9g Carbs \| 36.6g Fat \| 28.5g Protein	Goat cheese and herb omelet scaled to 1 omelet 1 oz Goat cheese 0.8 tsp Parsley 1/2 tsp chopped Chives 1/2 tsp Chervil 3 extra large Egg 2 tbsp Reduced fat milk 1 dash Salt 1 tbsp Butter	Goat cheese and herb omelet Fresh parsley, chives, and chervil can be substituted for any 2 tsp of fresh herbs. Keep a bit of the herbs on the side for garnish, and mash the rest with the goat cheese to combine. Whisk the eggs, milk, salt, and pepper in a medium bowl until evenly combined. Set aside a serving plate. Melt butter in a small nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a spatula, moving the eggs around the pan until they form small curds, 2-3 minutes. Gently shake pan and use the spatula to spread the egg mixture evenly across the pan. The top of the eggs should have a creamy consistency. Evenly spoon the goat cheese mixture in a line down the middle of the egg mixture. Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan. Tilt the pan over the serving plate and roll omelet onto the plate, seam side down. Garnish with additional herbs and 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 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 646.8 Calories \| 19.2g Carbs \| 33.9g Fat \| 66.9g Protein 1 serving Rosemary Trout with Cherry-Tomato Sauce 372.4 Calories \| 4.1g Carbs \| 24.1g Fat \| 33.5g Protein 1 serving Spinach Recipe 102.1 Calories \| 6.9g Carbs \| 7.4g Fat \| 5.0g Protein 1 serving Cottage Cheese with Radishes 172.3 Calories \| 8.2g Carbs \| 2.4g Fat \| 28.4g Protein	Rosemary Trout with Cherry-Tomato Sauce scaled to 1 serving 1/2 tsp Rosemary 1 tbsp Olive oil 1/2 cup cherry tomatoes Cherry tomatoes 1/4 tbsp chopped Shallots 1/4 dash Salt 1/4 dash Pepper 3/4 tsp Balsamic vinegar 2 fillet Trout Spinach Recipe scaled to 1 serving 1/2 tbsp Olive oil 3/4 clove Garlic 1/4 dash Salt 1/2 bunch Spinach Cottage Cheese with Radishes scaled to 1 serving 1 cup, Cottage cheese 1 dash Salt 1 dash Pepper 1/2 cup slices Radishes	Rosemary Trout with Cherry-Tomato Sauce PREPARATION: Halve tomatoes. Chop shallot, rosemary. Mix tomatoes, shallot, vinegar, and chopped rosemary in bowl. Stir in 1 tablespoon oil. Season sauce with salt and pepper. Open trout like book on work surface. Sprinkle with salt and pepper. Place 2 rosemary sprigs on each; fold over to close. Divide 3 tablespoons oil between 2 large nonstick skillets. Place over medium-high heat. Add 2 trout to each skillet. Cook trout until brown outside and just opaque in center, about 4 minutes per side. Transfer to plates. Spoon sauce alongside. Spinach Recipe Cut off the thick stems of the spinach and discard. Clean the spinach by filling up your sink with water and soaking the spinach to loosen any sand or dirt. Drain the spinach and then repeat soaking and draining. Put the spinach in a salad spinner to remove any excess moisture. Heat olive oil in a large skillet on medium-high heat. Add the garlic and saut for about 1 minute or until the garlic is just beginning to brown and become fragrant. Add the spinach to the pan, packing it down a bit if you need to with your hand. Use a couple spatulas to lift the spinach and turn it over in the pan so that you coat more of it with the olive oil and garlic. Do this a couple of times. Cover the pan and cook for 1 minute. Uncover and turn the spinach over again. Cover the pan and cook for an additional minute. After 2 minutes of covered cooking the spinach should be completely wilted. Remove from heat. Drain any excess moisture from the pan. Add a little more olive oil, sprinkle with salt to taste. Serve immediately. Cottage Cheese with Radishes Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.

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