2600 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 2600 calorie atkins / ketogenic diet plan

Example 2600 Calorie Keto Meal Plan

28.0g Carbs 216.4g Fat 149.6g Protein

Meal Summary	Ingredients	Directions
Breakfast 897.0 Calories \| 22.2g Carbs \| 78.3g Fat \| 37.5g Protein 1 serving Keto Pumpkin Protein Bars 212.9 Calories \| 8.5g Carbs \| 7.1g Fat \| 28.5g Protein 1 cup, halves (99 g) Pecans 684.1 Calories \| 13.7g Carbs \| 71.3g Fat \| 9.1g Protein	Keto Pumpkin Protein Bars scaled to 1 serving 30 grams Whey protein powder 2 tbsp Pumpkin 2 tbsp Cream cheese 1/4 extra large Egg 3/8 tsp Pumpkin pie spice Pecans 99 g Pecans	Keto Pumpkin Protein Bars Preheat oven to 350F. Grease a loaf pan or use a cooking spray to coat sides. Mash together pumpkin and cream cheese. Stir in protein powder until thoroughly combined. Add egg and mix until the dough becomes more like a pancake batter. Pour into your greased/silicon pan and bake for 20 minutes. Let cool and slice.
Lunch 203.1 Calories \| 3.2g Carbs \| 8.4g Fat \| 26.9g Protein 1 serving Curry Chicken Salad 203.1 Calories \| 3.2g Carbs \| 8.4g Fat \| 26.9g Protein	Curry Chicken Salad scaled to 1 serving 3/16 tsp Olive oil 1/2 breast Chicken breast 1/2 stalks, large Celery 1 1/3 tbsp Light mayonnaise 1/3 tsp Curry powder	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.
Dinner 1528.6 Calories \| 2.6g Carbs \| 129.7g Fat \| 85.1g Protein 2 steak Panfried steak with garlic butter 1457.0 Calories \| 2.3g Carbs \| 124.9g Fat \| 78.8g Protein 1 serving Microwave Poached Eggs 71.6 Calories \| 0.4g Carbs \| 4.8g Fat \| 6.3g Protein	Panfried steak with garlic butter scaled to 2 steak 4 tbsp Butter 1/3 cloves, minced Garlic 14 oz Beef tenderloin 1/2 tbsp Olive oil 1 dash Pepper 1 large Scallions Microwave Poached Eggs scaled to 1 serving 1 large Egg 1/8 tsp Vinegar 1/3 cup Water	Panfried steak with garlic butter Makes 4 steaks, assuming each steak is about 7oz (220g). Place butter in a mixing bowl and using a fork, beat until soft. Add crushed garlic and chopped scallions (spring onions) and mix. Spoon butter mixture onto plastic wrap and roll into a log cylindrical shape. Refrigerate until firm (15 min). Heat a frying pan over medium heat for 3-4 minutes until hot. Brush meat with olive oil and sprinkle with pepper. Place steaks in frying pan and cook without turning until juices rise to uncooked side, 1-2 minutes. Then turn over and cook to your liking, 1 more minute for medium-rare or 2 minutes for medium to well-done. Place steaks on serving plates, cut garlic butter into quarters and place one on each steak. Serve with a salad. Microwave Poached Eggs Add the water and white vinegar to a 6 ounce custard cup. Break egg into cup, pierce egg yolk with toothpick, and cover dish loosely with plastic wrap. Place in microwave and cook for 1 minute or until desired doneness. You may need to experiment with cooking times based on the wattage of your microwave and taste preference. Immediately remove egg from hot water with a slotted spoon as it will continue to cook. Serve with salt and pepper to taste.

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