2250 Calorie
Atkins / Ketogenic diet and meal plan
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Example 2250 calorie
atkins / ketogenic diet plan
Example 2250 Calorie Keto Meal Plan
45.4g Carbs
119.8g Fat
224.8g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
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Lunch
272.4 Calories |
11.6g Carbs |
10.9g Fat |
31.8g Protein
1
serving
Cream Cheese Pickles
152.4 Calories |
8.6g Carbs |
9.9g Fat |
7.9g Protein
1
shake
Keto protein shake
120.0 Calories |
3.0g Carbs |
1.0g Fat |
24.0g Protein
|
Cream Cheese Pickles
scaled to 1 serving
1 large
Pickles
1/4 cup
Cream cheese
5/16 oz
Cured beef, thin-sliced beef
Keto protein shake
scaled to 1 shake
1 cup
Water
30 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.
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).
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Dinner
1887.2 Calories |
33.8g Carbs |
108.9g Fat |
192.9g Protein
3
serving
Cheesy Chicken and Spinach
1524.7 Calories |
23.0g Carbs |
74.0g Fat |
186.5g Protein
1
stalk, medium (7-1/2" - 8" long)
(40 g)
Celery
6.4 Calories |
1.2g Carbs |
0.1g Fat |
0.3g Protein
2
serving
Easy Fried Spinach
356.1 Calories |
9.5g Carbs |
34.8g Fat |
6.1g Protein
|
Cheesy Chicken and Spinach
scaled to 3 serving
3 tbsp
Olive oil
6 half breast
Chicken breast
3 cup
Spinach
3 cup cherry tomatoes
Cherry tomatoes
3 oz
Mozzarella cheese
Celery
1
stalk, medium (7-1/2" - 8" long)
Celery
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
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Cheesy Chicken and Spinach
Heat olive oil in a skillet over medium-high heat. Add chicken, cooking about 5-7 minutes. Flip chicken and continue to cook another 5-7 minutes until internal temperatures reaches 165F / 74C.
While the chicken is cooking, cut up tomatoes and spinach in to bite sized pieces.
Sauté vegetables in pan, season with garlic and salt as desired.
Shred or grate preferred cheese, like mozzarella, and add to pan.
When chicken is done cooking remove it from heat. You can either smother the chicken or stuff it with the vegetables mix.
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.
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