1990 Calorie
Atkins / Ketogenic diet and meal plan
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Example 1990 calorie
atkins / ketogenic diet plan
Example 1990 Calorie Keto Meal Plan
66.3g Carbs
115.4g Fat
169.1g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
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Lunch
1131.1 Calories |
51.6g Carbs |
67.7g Fat |
86.7g Protein
3
serving
Cream Cheese Pickles
457.2 Calories |
25.9g Carbs |
29.8g Fat |
23.6g Protein
2
serving
Almond Butter & Celery
433.9 Calories |
19.6g Carbs |
36.0g Fat |
15.2g Protein
2
shake
Keto protein shake
240.0 Calories |
6.0g Carbs |
2.0g Fat |
48.0g Protein
|
Cream Cheese Pickles
scaled to 3 serving
3 large
Pickles
3/4 cup
Cream cheese
15/16 oz
Cured beef, thin-sliced beef
Almond Butter & Celery
scaled to 2 serving
4 tbsp
Almond butter
4 stalks, large
Celery
Keto protein shake
scaled to 2 shake
2 cup
Water
60 grams
Whey protein powder
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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.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
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).
|
Dinner
822.0 Calories |
14.7g Carbs |
47.7g Fat |
82.4g Protein
2
serving
Scallion Crusted Artic Char
522.6 Calories |
5.8g Carbs |
24.3g Fat |
66.8g Protein
2
serving
Easy Hard-Boiled Eggs
143 Calories |
0.7g Carbs |
9.5g Fat |
12.6g Protein
1
cup
Bachelor Brussel Sprouts
156.4 Calories |
8.2g Carbs |
13.9g Fat |
3.0g Protein
|
Scallion Crusted Artic Char
scaled to 2 serving
4 fillet
Trout
1 tbsp
Light mayonnaise
4 medium
Scallions
Easy Hard-Boiled Eggs
scaled to 2 serving
2 large
Egg
Bachelor Brussel Sprouts
scaled to 1 cup
1 cup
Brussels sprouts
1/4 tsp
Salt
1/4 tsp
Pepper
1 tbsp
Coconut oil
|
Scallion Crusted Artic Char
Preheat broiler. Line rack of broiler pan with foil.
Finely chop scallions and stir together with mayonnaise. Pat fillets dry. Place fillets, skin sides down, on broiler pan and season each fillet with a generous pinch of salt and pepper. Spread scallion mixture evenly over tops of fillets.
Broil 3 to 4 inches from heat until scallions are slightly charred and fish is just cooked through, about 8 minutes.
Easy Hard-Boiled Eggs
Place eggs in a pot; pour enough water over the eggs to cover. Cover and turn stove to high; bring to a boil; turn off heat and place pot on a cool burner. Let the pot sit with the cover on for 15 minutes. Meanwhile, fill a large bowl halfway with cold water; transfer the eggs from the pot to the cold water. Replace the water with cold water as needed to keep cold until the eggs are completely cooled. Chill in refrigerator at least 2 hours before peeling.
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)
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