2620 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 2620 calorie atkins / ketogenic diet plan

Example 2620 Calorie Keto Meal Plan

75.1g Carbs 132.3g Fat 260.9g Protein

Meal Summary	Ingredients	Directions
Breakfast 0 Calories \| 0g Carbs \| 0g Fat \| 0g Protein
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).
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	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	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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