2070 Calorie Atkins / Ketogenic diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Keto 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 2070 calorie atkins / ketogenic diet plan

Example 2070 Calorie Keto Meal Plan

36.9g Carbs 147.3g Fat 142.9g Protein

Meal Summary	Ingredients	Directions
Breakfast 633.1 Calories \| 2.3g Carbs \| 55.8g Fat \| 29.8g Protein 1 omelet Fluffy omelet with cheese and spinach 533.0 Calories \| 2.0g Carbs \| 46.2g Fat \| 26.8g Protein 2 strips Bacon 100.1 Calories \| 0.3g Carbs \| 9.5g Fat \| 3.0g Protein	Fluffy omelet with cheese and spinach scaled to 1 omelet 3 extra large Egg 2 tbsp Butter 3/4 oz Cheddar cheese 1 tbsp chopped Chives 1 dash Salt 1 dash Pepper 1/4 cup Spinach Bacon scaled to 2 strips 2 strip Bacon	Fluffy omelet with cheese and spinach Preheat broiler to high temperature. Crack eggs into a bowl and beat lightly. Heat a 10 inch (25cm) nonstick frying pan over medium heat and add butter. Once the butter sizzles, pour in egg mixture evenly over the pan. Reduce heat to low and cook until set and golden brown (about 5 mins). Remove the pan from heat and sprinkle the top of the omelet with cheese, chives, salt, and pepper. Place omelet in frying pan under the broiler and cook until cheese melts, or 1-2 mins. Remove frying pan from broiler, place spinach on top of cheese. Gently fold the omelet in half and serve. 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 250.4 Calories \| 8.8g Carbs \| 3.0g Fat \| 47.1g Protein 1 serving Cottage Cheese with Spicy Tuna 228.3 Calories \| 4.1g Carbs \| 2.7g Fat \| 46.1g Protein 1 medium whole (123 g) Tomatoes 22.1 Calories \| 4.8g Carbs \| 0.2g Fat \| 1.1g Protein	Cottage Cheese with Spicy Tuna scaled to 1 serving 1/2 cup Cottage cheese 1/2 tsp Dill 1 can Tuna 1 tsp Sriracha Sauce Tomatoes 1 medium whole Tomatoes	Cottage Cheese with Spicy Tuna Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
Dinner 1137.8 Calories \| 25.7g Carbs \| 88.6g Fat \| 66.0g Protein 2 serving Peppered steaks with blue cheese 703.9 Calories \| 6.1g Carbs \| 52.6g Fat \| 50.8g Protein 2 serving Almond Butter & Celery 433.9 Calories \| 19.6g Carbs \| 36.0g Fat \| 15.2g Protein	Peppered steaks with blue cheese scaled to 2 serving 1/2 lb Beef tenderloin 1/2 tsp Pepper 1/2 tbsp Olive oil 2 tbsp Beef broth or bouillon canned soup 1 1/2 cup diced Mushrooms 1/2 oz Blue cheese 1 tbsp Spinach Almond Butter & Celery scaled to 2 serving 4 tbsp Almond butter 4 stalks, large Celery	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 Almond Butter & Celery Spread almond butter on celery and enjoy!

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