1960 Calorie
Atkins / Ketogenic diet and meal plan
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Example 1960 calorie
atkins / ketogenic diet plan
Sunday's Diet Plan
1915.1 Calories
39.6g Carbs
151.6g Fat
108.5g Protein
Breakfast
1252.5 Calories |
16.6g Carbs |
114.8g Fat |
47.6g Protein
1
omelet
Eggs, Cheese, Turkey Sausage Omelet
368.3 Calories |
2.3g Carbs |
24.5g Fat |
32.5g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
4
strips
Bacon
200.2 Calories |
0.6g Carbs |
19.1g Fat |
6.1g Protein
|
Eggs, Cheese, Turkey Sausage Omelet
scaled to 1 omelet
Pecans
99
g
Pecans
Bacon
scaled to 4 strips
|
Eggs, Cheese, Turkey Sausage Omelet
Mix 1 whole egg and 3 egg whites and place into hot pan. Heat turkey sausage in microwave and cut into cubes. Once egg has formed into a "pancake" place turkey sausage and cheese in the middle and fold egg over.
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
91.6 Calories |
6.4g Carbs |
7.0g Fat |
1.2g Protein
1
serving
Cool Summer Cucumber and Tomato Toss
91.6 Calories |
6.4g Carbs |
7.0g Fat |
1.2g Protein
|
Cool Summer Cucumber and Tomato Toss
scaled to 1 serving
|
Cool Summer Cucumber and Tomato Toss
Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve.
|
Dinner
571.1 Calories |
16.6g Carbs |
29.8g Fat |
59.7g Protein
1
serving
Roasted Salmon
242.4 Calories |
0.2g Carbs |
13.5g Fat |
28.2g Protein
1
cup
Bachelor Brussel Sprouts
156.4 Calories |
8.2g Carbs |
13.9g Fat |
3.0g Protein
1
serving
Cottage Cheese with Radishes
172.3 Calories |
8.2g Carbs |
2.4g Fat |
28.4g Protein
|
Roasted Salmon
scaled to 1 serving
Bachelor Brussel Sprouts
scaled to 1 cup
Cottage Cheese with Radishes
scaled to 1 serving
|
Roasted Salmon
PREPARATION: Chop chives.
Preheat oven to 425°F.
Rub salmon all over with 1 teaspoon oil and season with salt and pepper. Roast, skin side down, on a foil-lined baking sheet in upper third of oven until fish is just cooked through, about 12 minutes. Cut salmon in half crosswise, then lift flesh from skin with a metal spatula and transfer to a plate. Discard skin, then drizzle salmon with oil and sprinkle with herbs.
Bachelor Brussel Sprouts
Wash sprouts, cut off and discard stems, then split in half length wise
Heat coconut oil in frying pan on medium
Add brussels sprout halves then season them while stirring to coat evenly
Cook until slightly charred on edges, allow to cool then serve (dressing optional)
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
|