2500 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 2500 calorie atkins / ketogenic diet plan

Example 2500 Calorie Keto Meal Plan

56.3g Carbs 151.7g Fat 244.1g Protein

Meal Summary	Ingredients	Directions
Breakfast 0 Calories \| 0g Carbs \| 0g Fat \| 0g Protein
Lunch 1273.5 Calories \| 29.9g Carbs \| 80.4g Fat \| 109.6g Protein 3 serving Curry Chicken Salad 609.4 Calories \| 9.5g Carbs \| 25.2g Fat \| 80.8g Protein 2 oz (57 g) Cheddar cheese 230.2 Calories \| 0.8g Carbs \| 19.2g Fat \| 13.6g Protein 2 serving Almond Butter & Celery 433.9 Calories \| 19.6g Carbs \| 36.0g Fat \| 15.2g Protein	Curry Chicken Salad scaled to 3 serving 1/2 tsp Olive oil 1 1/2 breast Chicken breast 1 1/2 stalks, large Celery 1/4 cup Light mayonnaise 1 tsp Curry powder Cheddar cheese 57 g Cheddar cheese Almond Butter & Celery scaled to 2 serving 4 tbsp Almond butter 4 stalks, large Celery	Curry Chicken Salad Dice celery. To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle. Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder. Almond Butter & Celery Spread almond butter on celery and enjoy!
Dinner 1264.7 Calories \| 26.4g Carbs \| 71.3g Fat \| 134.5g Protein 3 serving Grilled Salmon Cakes 820.5 Calories \| 6.6g Carbs \| 54.5g Fat \| 76.6g Protein 2 serving Spinach Recipe 204.2 Calories \| 13.9g Carbs \| 14.9g Fat \| 10.0g Protein 2 shake Keto protein shake 240.0 Calories \| 6.0g Carbs \| 2.0g Fat \| 48.0g Protein	Grilled Salmon Cakes scaled to 3 serving 3/4 can Pink salmon 1 1/2 jumbo Egg 3/4 small Onions 3/4 tsp Pepper 2 1/4 tbsp Vegetable oil Spinach Recipe scaled to 2 serving 1 tbsp Olive oil 1 1/2 clove Garlic 1/2 dash Salt 1 bunch Spinach Keto protein shake scaled to 2 shake 2 cup Water 60 grams Whey protein powder	Grilled Salmon Cakes Pick through the salmon and remove any bones. In a mixing bowl, beat the eggs and add the diced onion, salmon and pepper. Mix thoroughly. Shape into 2 ounce patties; 8 patties. In a large skillet over medium heat, heat the oil. Fry each patty for 5 minutes on each side or until crispy and golden brown. Spinach Recipe Cut off the thick stems of the spinach and discard. Clean the spinach by filling up your sink with water and soaking the spinach to loosen any sand or dirt. Drain the spinach and then repeat soaking and draining. Put the spinach in a salad spinner to remove any excess moisture. Heat olive oil in a large skillet on medium-high heat. Add the garlic and saut for about 1 minute or until the garlic is just beginning to brown and become fragrant. Add the spinach to the pan, packing it down a bit if you need to with your hand. Use a couple spatulas to lift the spinach and turn it over in the pan so that you coat more of it with the olive oil and garlic. Do this a couple of times. Cover the pan and cook for 1 minute. Uncover and turn the spinach over again. Cover the pan and cook for an additional minute. After 2 minutes of covered cooking the spinach should be completely wilted. Remove from heat. Drain any excess moisture from the pan. Add a little more olive oil, sprinkle with salt to taste. Serve immediately. 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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