1600 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 1600 calorie atkins / ketogenic diet plan

Sunday's Diet Plan

1617.7 Calories 47.1g Carbs 103.4g Fat 129.9g Protein

Meal Summary	Ingredients	Directions
Breakfast 221.5 Calories \| 7.5g Carbs \| 7.7g Fat \| 29.0g Protein 1 serving Zucchini Frittata 221.5 Calories \| 7.5g Carbs \| 7.7g Fat \| 29.0g Protein	Zucchini Frittata scaled to 1 serving	Zucchini Frittata Preheat the oven to 350F. Coat an 8-inch oven-proof skillet in cooking spray and place over medium heat. Add the onion and zucchini and saut for 2-3 minutes. In a large mixing bowl, whisk together the eggs. Pour over the top of vegetables, sprinkle with salt and pepper. Cook until almost set, about 6-7 minutes. Sprinkle the cheese on top and transfer to the oven. Bake for 4-5 minutes or until the cheese is melted. Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
Lunch 866.3 Calories \| 31.8g Carbs \| 52.1g Fat \| 72.4g Protein 2 serving Curry Chicken Salad 393.0 Calories \| 6.3g Carbs \| 15.3g Fat \| 53.9g Protein 2 serving Almond Butter & Celery 433.9 Calories \| 19.6g Carbs \| 36.0g Fat \| 15.2g Protein 1 serving Cherry Tomato, Dill, & Anchovy Salad 39.4 Calories \| 5.8g Carbs \| 0.8g Fat \| 3.3g Protein	Curry Chicken Salad scaled to 2 serving Almond Butter & Celery scaled to 2 serving Cherry Tomato, Dill, & Anchovy Salad scaled to 1 serving	Curry Chicken Salad 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. In a medium bowl, stir together the chicken, celery, mayonnaise, and curry powder. Almond Butter & Celery Spread almond butter on celery and enjoy! Cherry Tomato, Dill, & Anchovy Salad Halve cherry tomatoes and place in bowl. Chop anchovy filets into small pieces and place in bowl with tomatoes. Sprinkle salad with fresh dill, toss well to combine, and serve.
Dinner 530.0 Calories \| 7.8g Carbs \| 43.7g Fat \| 28.5g Protein 1 serving Peppered steaks with blue cheese 352.0 Calories \| 3.0g Carbs \| 26.3g Fat \| 25.4g Protein 1 serving Easy Fried Spinach 178.1 Calories \| 4.8g Carbs \| 17.4g Fat \| 3.1g Protein	Peppered steaks with blue cheese scaled to 1 serving Easy Fried Spinach scaled to 1 serving	Peppered steaks with blue cheese Trim fat from steaks. Rub both sides of steaks with pepper. In a large skillet heat olive oil over medium-high heat. Add steaks; reduce heat to medium. Cook to desired doneness, turning once halfway through cooking time. Allow 7 to 9 minutes for medium rare (145 degrees F) to medium (160 degrees ). Transfer steaks to serving platter; keep warm. Add beef broth to skillet. Cook and stir until bubbly to loosen any browned bits in bottom of skillet. Add mushrooms; simmer, uncovered for 4 minutes. Spoon sauce over steaks to serve. Sprinkle with shaved cheese. If desired, garnish with fresh spinach leaves. One serving is 3 ounces cooked meat, 1/4 oz cheese, and 1/4 cup mushroom mixture Easy Fried Spinach Melt the butter with the canola oil in a large skillet over medium heat until it stops bubbling. This allows the water from the butter to evaporate. Add the garlic; cook and stir for about 2 minutes, until it is just beginning to brown. Put in the spinach leaves and cook for about 5 minutes while stirring, until the leaves are dark and are about 1/4 of their original size.