2700 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 2700 calorie atkins / ketogenic diet plan

Example 2700 Calorie Keto Meal Plan

64.0g Carbs 152.2g Fat 264.5g Protein

Meal Summary	Ingredients	Directions
Breakfast 0 Calories \| 0g Carbs \| 0g Fat \| 0g Protein
Lunch 1012.4 Calories \| 34.2g Carbs \| 55.2g Fat \| 97.5g Protein 2 serving Curry Chicken Salad 406.3 Calories \| 6.3g Carbs \| 16.8g Fat \| 53.9g Protein 2 serving Almond Butter & Celery 433.9 Calories \| 19.6g Carbs \| 36.0g Fat \| 15.2g Protein 1 serving Cottage Cheese with Radishes 172.3 Calories \| 8.2g Carbs \| 2.4g Fat \| 28.4g Protein	Curry Chicken Salad scaled to 2 serving 1/3 tsp Olive oil 1 breast Chicken breast 1 stalks, large Celery 2 2/3 tbsp Light mayonnaise 2/3 tsp Curry powder Almond Butter & Celery scaled to 2 serving 4 tbsp Almond butter 4 stalks, large Celery Cottage Cheese with Radishes scaled to 1 serving 1 cup, Cottage cheese 1 dash Salt 1 dash Pepper 1/2 cup slices Radishes	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. Almond Butter & Celery Spread almond butter on celery and enjoy! Cottage Cheese with Radishes Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
Dinner 1666.5 Calories \| 29.8g Carbs \| 97.0g Fat \| 167.0g Protein 3 serving Pork Chops with Stewed Tomatoes, Capers and Rosemary 1319.2 Calories \| 15.2g Carbs \| 72.6g Fat \| 144.5g Protein 2 serving Easy Hard-Boiled Eggs 143 Calories \| 0.7g Carbs \| 9.5g Fat \| 12.6g Protein 2 serving Spinach Recipe 204.2 Calories \| 13.9g Carbs \| 14.9g Fat \| 10.0g Protein	Pork Chops with Stewed Tomatoes, Capers and Rosemary scaled to 3 serving 3/4 tbsp Rosemary 1 1/2 tbsp Olive oil 1 1/2 cloves, minced Garlic 18 oz Pork center rib (chops) 1 1/2 tbsp Pickle relish 3/4 can Tomatoes 1 1/2 tbsp, drained Capers Easy Hard-Boiled Eggs scaled to 2 serving 2 large Egg Spinach Recipe scaled to 2 serving 1 tbsp Olive oil 1 1/2 clove Garlic 1/2 dash Salt 1 bunch Spinach	Pork Chops with Stewed Tomatoes, Capers and Rosemary Coarsely chop tomatoes in can with kitchen shears. Pat pork dry, then sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Heat 1 tablespoon oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then brown chops, turning once, about 5 minutes total. Transfer to a plate and cover with foil. Add remaining tablespoon oil to skillet and saut garlic over medium-high heat 30 seconds. Add tomatoes and remaining ingredients and simmer, stirring once or twice, 3 minutes. Add pork with any juices from plate, turning to coat, and simmer, uncovered, until just cooked through, 2 to 3 minutes. Season with salt and pepper. Easy Hard-Boiled Eggs Place eggs in a pot; pour enough water over the eggs to cover. Cover and turn stove to high; bring to a boil; turn off heat and place pot on a cool burner. Let the pot sit with the cover on for 15 minutes. Meanwhile, fill a large bowl halfway with cold water; transfer the eggs from the pot to the cold water. Replace the water with cold water as needed to keep cold until the eggs are completely cooled. Chill in refrigerator at least 2 hours before peeling. Spinach Recipe Cut off the thick stems of the spinach and discard. Clean the spinach by filling up your sink with water and soaking the spinach to loosen any sand or dirt. Drain the spinach and then repeat soaking and draining. Put the spinach in a salad spinner to remove any excess moisture. Heat olive oil in a large skillet on medium-high heat. Add the garlic and saut for about 1 minute or until the garlic is just beginning to brown and become fragrant. Add the spinach to the pan, packing it down a bit if you need to with your hand. Use a couple spatulas to lift the spinach and turn it over in the pan so that you coat more of it with the olive oil and garlic. Do this a couple of times. Cover the pan and cook for 1 minute. Uncover and turn the spinach over again. Cover the pan and cook for an additional minute. After 2 minutes of covered cooking the spinach should be completely wilted. Remove from heat. Drain any excess moisture from the pan. Add a little more olive oil, sprinkle with salt to taste. Serve immediately.

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