2630 Calorie
Atkins / Ketogenic diet and meal plan
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Example 2630 calorie
atkins / ketogenic diet plan
Example 2630 Calorie Keto Meal Plan
62.3g Carbs
87.8g Fat
283.4g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
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Lunch
423.1 Calories |
18.8g Carbs |
16.0g Fat |
50.5g Protein
2
serving
Cool Summer Cucumber and Tomato Toss
183.1 Calories |
12.8g Carbs |
14.1g Fat |
2.5g Protein
2
shake
Keto protein shake
240.0 Calories |
6.0g Carbs |
2.0g Fat |
48.0g Protein
|
Cool Summer Cucumber and Tomato Toss
scaled to 2 serving
1/2 large
Cucumber
1 large whole
Tomatoes
1 tbsp
Balsamic vinegar
1 tbsp
Olive oil
1/2 dash
Salt
1/2 dash
Pepper
Keto protein shake
scaled to 2 shake
2 cup
Water
60 grams
Whey protein powder
|
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.
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
1771.9 Calories |
43.5g Carbs |
71.8g Fat |
232.9g Protein
3
serving
Healthy Caesar Salad
1381.6 Calories |
18.8g Carbs |
66.2g Fat |
172.9g Protein
1
serving
Zucchini Spears
45.8 Calories |
8.4g Carbs |
0.9g Fat |
3.3g Protein
2
serving
Cottage Cheese with Radishes
344.5 Calories |
16.3g Carbs |
4.7g Fat |
56.8g Protein
|
Healthy Caesar Salad
scaled to 3 serving
3 tbsp
Caesar salad dressing
9 cup
Spinach
3 breast
Chicken breast
3 tbsp
Olive oil
3 tbsp
Parmesan cheese
Zucchini Spears
scaled to 1 serving
1/16 tsp
Salt
13/16 large
Zucchini
Cottage Cheese with Radishes
scaled to 2 serving
2 cup,
Cottage cheese
2 dash
Salt
2 dash
Pepper
1 cup slices
Radishes
|
Healthy Caesar Salad
Prepare chicken breast by first pounding with a kitchen mallet or the back of a heavy jar until it is all approximately the same thickness. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side. The internal temperature should be 165° Fahrenheit.
In a separate container, mix the low-fat Caesar salad dressing with remaining olive oil.
Combine spinach, shredded chicken breast, parmesan cheese and dressing into a bowl and serve.
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.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
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