2050 Calorie
Atkins / Ketogenic diet and meal plan
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Example 2050 calorie
atkins / ketogenic diet plan
Example 2050 Calorie Keto Meal Plan
49.8g Carbs
127.0g Fat
195.8g Protein
Breakfast
356.0 Calories |
7.7g Carbs |
32.6g Fat |
8.7g Protein
1
serving
Fried Irish Cabbage with Bacon
356.0 Calories |
7.7g Carbs |
32.6g Fat |
8.7g Protein
|
Fried Irish Cabbage with Bacon
scaled to 1 serving
3/16 package
Bacon
2/3 tbsp
Bacon fat
3/16 head, small
Cabbage
3/16 dash
Pepper
|
Fried Irish Cabbage with Bacon
Cook bacon in a deep skillet over medium heat until crisp, 5 to 7 minutes. Remove bacon from skillet and drain on a paper towel-lined plate. Reserve 1/4 cup drippings in skillet.
Cook and stir cabbage in hot bacon drippings over medium heat until cabbage wilts, 5 to 7 minutes.
Crumble bacon over cabbage. Stir and simmer until bacon is warmed, 2 to 3 minutes. Season with black pepper.
|
Lunch
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
1
serving
All American Tuna
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
|
All American Tuna
scaled to 1 serving
1 can
Tuna
1 tbsp
Light mayonnaise
1/8 cup, diced
Celery
1/2 large
Pickles
1 slice
Wheat bread
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
|
Dinner
1518.3 Calories |
26.2g Carbs |
88.5g Fat |
151.8g Protein
3
serving
Rosemary Trout with Cherry-Tomato Sauce
1117.2 Calories |
12.4g Carbs |
72.4g Fat |
100.6g Protein
2
serving
Garlic Kale
161.1 Calories |
7.8g Carbs |
14.2g Fat |
3.3g Protein
2
shake
Keto protein shake
240.0 Calories |
6.0g Carbs |
2.0g Fat |
48.0g Protein
|
Rosemary Trout with Cherry-Tomato Sauce
scaled to 3 serving
1 1/2 tsp
Rosemary
3 tbsp
Olive oil
1 1/2 cup cherry tomatoes
Cherry tomatoes
3/4 tbsp chopped
Shallots
3/4 dash
Salt
3/4 dash
Pepper
3/4 tbsp
Balsamic vinegar
6 fillet
Trout
Garlic Kale
scaled to 2 serving
1 cup, chopped
Kale
1 tbsp
Olive oil
2 cloves, minced
Garlic
Keto protein shake
scaled to 2 shake
2 cup
Water
60 grams
Whey protein powder
|
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.
Garlic Kale
Tear the kale leaves into bite-size pieces from the thick stems; discard the stems.
Heat the olive oil in a large pot over medium heat. Cook and stir the garlic in the hot oil until softened, about 2 minutes. Add the kale and continue cooking and stirring until the kale is bright green and wilted, about 5 minutes more.
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).
|