2530 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 2530 calorie atkins / ketogenic diet plan

Example 2530 Calorie Keto Meal Plan

61.2g Carbs 157.4g Fat 220.4g Protein

Meal Summary	Ingredients	Directions
Breakfast 1052.3 Calories \| 16.0g Carbs \| 95.8g Fat \| 41.5g Protein 1 omelet Eggs, Cheese, Turkey Sausage Omelet 368.3 Calories \| 2.3g Carbs \| 24.5g Fat \| 32.5g Protein 1 cup, halves (99 g) Pecans 684.1 Calories \| 13.7g Carbs \| 71.3g Fat \| 9.1g Protein	Eggs, Cheese, Turkey Sausage Omelet scaled to 1 omelet 1 large Egg 3 large Egg white 1 slice Cheddar cheese 2 oz, 1 link Turkey sausage Pecans 99 g Pecans	Eggs, Cheese, Turkey Sausage Omelet Mix 1 whole egg and 3 egg whites and place into hot pan. Heat turkey sausage in microwave and cut into cubes. Once egg has formed into a "pancake" place turkey sausage and cheese in the middle and fold egg over.
Lunch 263.8 Calories \| 14.6g Carbs \| 9.4g Fat \| 29.6g Protein 1 serving Cool Summer Cucumber and Tomato Toss 91.6 Calories \| 6.4g Carbs \| 7.0g Fat \| 1.2g Protein 1 serving Cottage Cheese with Radishes 172.3 Calories \| 8.2g Carbs \| 2.4g Fat \| 28.4g Protein	Cool Summer Cucumber and Tomato Toss scaled to 1 serving 1/4 large Cucumber 1/2 large whole Tomatoes 1/2 tbsp Balsamic vinegar 1/2 tbsp Olive oil 1/4 dash Salt 1/4 dash Pepper Cottage Cheese with Radishes scaled to 1 serving 1 cup, Cottage cheese 1 dash Salt 1 dash Pepper 1/2 cup slices Radishes	Cool Summer Cucumber and Tomato Toss Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve. Cottage Cheese with Radishes Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
Dinner 1180.7 Calories \| 30.6g Carbs \| 52.2g Fat \| 149.2g Protein 3 serving Mesquite Garlic Trout 822.2 Calories \| 5.8g Carbs \| 23.6g Fat \| 139.9g Protein 1 serving Zucchini Spears 45.8 Calories \| 8.4g Carbs \| 0.9g Fat \| 3.3g Protein 2 cup Bachelor Brussel Sprouts 312.8 Calories \| 16.4g Carbs \| 27.8g Fat \| 6.1g Protein	Mesquite Garlic Trout scaled to 3 serving 3/4 tsp Grill Creations Smokey Mesquite Seasoning 3/4 tsp Salt 24 oz Trout 3 tsp Garlic Zucchini Spears scaled to 1 serving 1/16 tsp Salt 13/16 large Zucchini Bachelor Brussel Sprouts scaled to 2 cup 2 cup Brussels sprouts 1/2 tsp Salt 1/2 tsp Pepper 2 tbsp Coconut oil	Mesquite Garlic Trout Pre-heat oven or outside grill to 450 °F (220 °C). Cut the head and tail off of a gutted, cleaned trout. Place the minced garlic inside the open belly of the trout (add more than 4 teaspoons if preferred). Sprinkle mesquite seasoning and salt over the garlic and allow the belly to close naturally. Place the trout onto a sheet of aluminum foil and wrap the foil loosely over the trout so that it is sealed, but in a tent fashion. Place in the oven or grill for approximately 20 minutes. Check to see if the meat flakes. Do not overcook. Zucchini Spears Cut zucchini lengthwise and cut into 1/4 inch wedges. Cook zucchini in boiling salted water until tender, about 3-5 minutes. Drain and sprinkle with salt. Bachelor Brussel Sprouts Wash sprouts, cut off and discard stems, then split in half length wise Heat coconut oil in frying pan on medium Add brussels sprout halves then season them while stirring to coat evenly Cook until slightly charred on edges, allow to cool then serve (dressing optional)

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