1730 Calorie
Atkins / Ketogenic diet and meal plan
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Example 1730 calorie
atkins / ketogenic diet plan
Example 1730 Calorie Keto Meal Plan
29.3g Carbs
85.7g Fat
193.6g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
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Lunch
158.8 Calories |
9.8g Carbs |
10.0g Fat |
8.1g Protein
1
serving
Cream Cheese Pickles
152.4 Calories |
8.6g Carbs |
9.9g Fat |
7.9g Protein
1
stalk, medium (7-1/2" - 8" long)
(40 g)
Celery
6.4 Calories |
1.2g Carbs |
0.1g Fat |
0.3g Protein
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Cream Cheese Pickles
scaled to 1 serving
1 large
Pickles
1/4 cup
Cream cheese
5/16 oz
Cured beef, thin-sliced beef
Celery
1
stalk, medium (7-1/2" - 8" long)
Celery
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Cream Cheese Pickles
Spread or pat cream cheese around each pickle. Wrap 2 sheets of meat around each pickle. Refrigerate pickles overnight, slice before serving.
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Dinner
1524.8 Calories |
19.5g Carbs |
75.7g Fat |
185.5g Protein
3
serving
Healthy Caesar Salad
1381.6 Calories |
18.8g Carbs |
66.2g Fat |
172.9g Protein
2
serving
Microwave Poached Eggs
143.3 Calories |
0.7g Carbs |
9.5g Fat |
12.6g Protein
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Healthy Caesar Salad
scaled to 3 serving
3 tbsp
Caesar salad dressing
9 cup
Spinach
3 breast
Chicken breast
3 tbsp
Olive oil
3 tbsp
Parmesan cheese
Microwave Poached Eggs
scaled to 2 serving
2 large
Egg
1/4 tsp
Vinegar
2/3 cup
Water
|
Healthy Caesar Salad
Prepare chicken breast by first pounding with a kitchen mallet or the back of a heavy jar until it is all approximately the same thickness. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side. The internal temperature should be 165° Fahrenheit.
In a separate container, mix the low-fat Caesar salad dressing with remaining olive oil.
Combine spinach, shredded chicken breast, parmesan cheese and dressing into a bowl and serve.
Microwave Poached Eggs
Add the water and white vinegar to a 6 ounce custard cup.
Break egg into cup, pierce egg yolk with toothpick, and cover dish loosely with plastic wrap.
Place in microwave and cook for 1 minute or until desired doneness.
You may need to experiment with cooking times based on the wattage of your microwave and taste preference.
Immediately remove egg from hot water with a slotted spoon as it will continue to cook.
Serve with salt and pepper to taste.
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