2600 Calorie
Atkins / Ketogenic diet and meal plan
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Example 2600 calorie
atkins / ketogenic diet plan
Example 2600 Calorie Keto Meal Plan
28.0g Carbs
216.4g Fat
149.6g Protein
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.
|