2660 Calorie
Atkins / Ketogenic diet and meal plan
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Example 2660 calorie
atkins / ketogenic diet plan
Example 2660 Calorie Keto Meal Plan
58.5g Carbs
212.6g Fat
242.8g Protein
Breakfast
1165.6 Calories |
8.6g Carbs |
109.8g Fat |
37.6g Protein
2
serving
Keto Bacon & Cheese Mug Cake
1065.5 Calories |
8.3g Carbs |
100.3g Fat |
34.6g Protein
2
strips
Bacon
100.1 Calories |
0.3g Carbs |
9.5g Fat |
3.0g Protein
|
Keto Bacon & Cheese Mug Cake
scaled to 2 serving
2 extra large
Egg
4 tbsp
Butter
1/4 cup
Almond Flour
1 tsp
Baking powder
4 strip
Bacon
4 tbsp, shredded
Cheddar cheese
2 tbsp chopped
Chives
2 serving
Table Blend Salt Free Seasoning Blend
2 dash
Salt
Bacon
scaled to 2 strips
2 strip
Bacon
|
Keto Bacon & Cheese Mug Cake
Cook bacon and drain. Set aside.
Mix egg, butter, almond flour, and baking powder together.
Chop bacon and chives, then mix together with shredded cheese and seasoning.
Combine bacon and cheese mixture with flour mixture in a mug. Microwave for 65 seconds on high (power level 10).
Lightly slam cup against plate to take the mug cake out. Add extra chives and serve.
Bacon
Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
|
Lunch
369.4 Calories |
18.5g Carbs |
27.9g Fat |
15.5g Protein
1
serving
Cream Cheese Pickles
152.4 Calories |
8.6g Carbs |
9.9g Fat |
7.9g Protein
1
serving
Almond Butter & Celery
217.0 Calories |
9.8g Carbs |
18.0g Fat |
7.6g Protein
|
Cream Cheese Pickles
scaled to 1 serving
1 large
Pickles
1/4 cup
Cream cheese
5/16 oz
Cured beef, thin-sliced beef
Almond Butter & Celery
scaled to 1 serving
2 tbsp
Almond butter
2 stalks, large
Celery
|
Cream Cheese Pickles
Spread or pat cream cheese around each pickle. Wrap 2 sheets of meat around each pickle. Refrigerate pickles overnight, slice before serving.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
|
Dinner
1570.5 Calories |
31.4g Carbs |
74.9g Fat |
189.8g Protein
3
serving
Cheesy Chicken and Spinach
1524.7 Calories |
23.0g Carbs |
74.0g Fat |
186.5g Protein
1
serving
Zucchini Spears
45.8 Calories |
8.4g Carbs |
0.9g Fat |
3.3g Protein
|
Cheesy Chicken and Spinach
scaled to 3 serving
3 tbsp
Olive oil
6 half breast
Chicken breast
3 cup
Spinach
3 cup cherry tomatoes
Cherry tomatoes
3 oz
Mozzarella cheese
Zucchini Spears
scaled to 1 serving
1/16 tsp
Salt
13/16 large
Zucchini
|
Cheesy Chicken and Spinach
Heat olive oil in a skillet over medium-high heat. Add chicken, cooking about 5-7 minutes. Flip chicken and continue to cook another 5-7 minutes until internal temperatures reaches 165F / 74C.
While the chicken is cooking, cut up tomatoes and spinach in to bite sized pieces.
Sauté vegetables in pan, season with garlic and salt as desired.
Shred or grate preferred cheese, like mozzarella, and add to pan.
When chicken is done cooking remove it from heat. You can either smother the chicken or stuff it with the vegetables mix.
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.
|