2200 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 2200 calorie atkins / ketogenic diet plan

Example 2200 Calorie Keto Meal Plan

52.3g Carbs 139.1g Fat 168.7g Protein

Meal Summary	Ingredients	Directions
Breakfast 0 Calories \| 0g Carbs \| 0g Fat \| 0g Protein
Lunch 152.4 Calories \| 8.6g Carbs \| 9.9g Fat \| 7.9g Protein 1 serving Cream Cheese Pickles 152.4 Calories \| 8.6g Carbs \| 9.9g Fat \| 7.9g Protein	Cream Cheese Pickles scaled to 1 serving 1 large Pickles 1/4 cup Cream cheese 5/16 oz Cured beef, thin-sliced beef	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.
Dinner 1958.3 Calories \| 43.6g Carbs \| 129.2g Fat \| 160.8g Protein 3 serving Pork Chops with Stewed Tomatoes, Capers and Rosemary 1319.2 Calories \| 15.2g Carbs \| 72.6g Fat \| 144.5g Protein 2 serving Easy Fried Spinach 356.1 Calories \| 9.5g Carbs \| 34.8g Fat \| 6.1g Protein 2 serving Asparagus with Horseradish Butter 282.9 Calories \| 18.9g Carbs \| 21.8g Fat \| 10.3g Protein	Pork Chops with Stewed Tomatoes, Capers and Rosemary scaled to 3 serving 3/4 tbsp Rosemary 1 1/2 tbsp Olive oil 1 1/2 cloves, minced Garlic 18 oz Pork center rib (chops) 1 1/2 tbsp Pickle relish 3/4 can Tomatoes 1 1/2 tbsp, drained Capers Easy Fried Spinach scaled to 2 serving 1 1/3 tbsp Vegetable oil 1 1/3 tbsp Butter 2/3 package Spinach 2 2/3 cloves, minced Garlic Asparagus with Horseradish Butter scaled to 2 serving 3/4 tbsp Horseradish 1/2 tbsp Olive oil 1 lb Asparagus 1 1/4 tbsp Butter	Pork Chops with Stewed Tomatoes, Capers and Rosemary Coarsely chop tomatoes in can with kitchen shears. Pat pork dry, then sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Heat 1 tablespoon oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then brown chops, turning once, about 5 minutes total. Transfer to a plate and cover with foil. Add remaining tablespoon oil to skillet and saut garlic over medium-high heat 30 seconds. Add tomatoes and remaining ingredients and simmer, stirring once or twice, 3 minutes. Add pork with any juices from plate, turning to coat, and simmer, uncovered, until just cooked through, 2 to 3 minutes. Season with salt and pepper. Easy Fried Spinach Melt the butter with the canola oil in a large skillet over medium heat until it stops bubbling. This allows the water from the butter to evaporate. Add the garlic; cook and stir for about 2 minutes, until it is just beginning to brown. Put in the spinach leaves and cook for about 5 minutes while stirring, until the leaves are dark and are about 1/4 of their original size. Asparagus with Horseradish Butter PREPARATION: Trim asparagus and halve lengthwise. Soften butter. Preheat oven to 450F with rack in middle. Toss asparagus with oil and 1/4 teaspoon each of salt and pepper in a 4-sided sheet pan. Roast until just tender, about 10 minutes. Mash together butter, horseradish, and 1/8 teaspoon salt. Toss asparagus with horseradish butter.

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