2620 Calorie
Atkins / Ketogenic diet and meal plan
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Example 2620 calorie
atkins / ketogenic diet plan
Example 2620 Calorie Keto Meal Plan
75.1g Carbs
132.3g Fat
260.9g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
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Lunch
751.6 Calories |
37.9g Carbs |
13.9g Fat |
118.6g Protein
2
serving
All American Tuna
511.7 Calories |
31.9g Carbs |
11.9g Fat |
70.6g Protein
2
shake
Keto protein shake
240.0 Calories |
6.0g Carbs |
2.0g Fat |
48.0g Protein
|
All American Tuna
scaled to 2 serving
2 can
Tuna
2 tbsp
Light mayonnaise
1/4 cup, diced
Celery
1 large
Pickles
2 slice
Wheat bread
Keto protein shake
scaled to 2 shake
2 cup
Water
60 grams
Whey protein powder
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
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
1794.1 Calories |
37.2g Carbs |
118.5g Fat |
142.4g Protein
3
serving
Sliced Steak with Arugula
1055.6 Calories |
9.6g Carbs |
79.0g Fat |
73.1g Protein
2
serving
Asparagus Parmesan
394.0 Calories |
11.2g Carbs |
34.8g Fat |
12.6g Protein
2
serving
Cottage Cheese with Radishes
344.5 Calories |
16.3g Carbs |
4.7g Fat |
56.8g Protein
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Sliced Steak with Arugula
scaled to 3 serving
1 1/2 cloves, minced
Garlic
3 3/4 cup
Arugula
1 1/8 tbsp
Red wine vinegar
9/16 tsp
Pepper
3/4 tbsp chopped
Shallots
3/4 tsp
Salt
3 tbsp
Olive oil
1 1/8 tbsp
Balsamic vinegar
3/4 tbsp
Rosemary
12 oz
Beef top sirloin
Asparagus Parmesan
scaled to 2 serving
0.4 tbsp
Butter
1.6 tbsp
Olive oil
0.4 lb
Asparagus
0.3 cup
Parmesan cheese
0.4 dash
Salt
0.4 dash
Pepper
Cottage Cheese with Radishes
scaled to 2 serving
2 cup,
Cottage cheese
2 dash
Salt
2 dash
Pepper
1 cup slices
Radishes
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Sliced Steak with Arugula
Mound arugula on a large platter.
Heat oil with garlic and rosemary in a 12-inch heavy skillet over high heat, turning garlic once or twice, until garlic is golden, about 4 minutes. Discard garlic and rosemary.
Meanwhile, cut steak crosswise into 1/8-inch-thick slices and toss with 3/4 teaspoon salt and 1/2 teaspoon pepper. Add meat to skillet all at once and saute over high heat, tossing with tongs to color evenly, about 1 minute for medium-rare. Arrange steak over arugula using tongs, then add shallot to oil in skillet along with vinegars and remaining 1/4 teaspoon each of salt and pepper and boil 2 minutes. Pour dressing over steak and serve immediately.
Asparagus Parmesan
Melt butter with olive oil in a large skillet over medium heat. Add asparagus spears, and cook, stirring occasionally for about 10 minutes, or to desired firmness. Drain off excess oil, and sprinkle with Parmesan cheese, salt and pepper.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
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