2820 Calorie
Atkins / Ketogenic diet and meal plan
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Example 2820 calorie
atkins / ketogenic diet plan
Example 2820 Calorie Keto Meal Plan
14.8g Carbs
219.6g Fat
155.2g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
|
Lunch
318.2 Calories |
3.5g Carbs |
18.0g Fat |
33.8g Protein
1
serving
Curry Chicken Salad
203.1 Calories |
3.2g Carbs |
8.4g Fat |
26.9g Protein
1
oz
(28 g)
Cheddar cheese
115.1 Calories |
0.4g Carbs |
9.6g Fat |
6.8g Protein
|
Curry Chicken Salad
scaled to 1 serving
3/16 tsp
Olive oil
1/2 breast
Chicken breast
1/2 stalks, large
Celery
1 1/3 tbsp
Light mayonnaise
1/3 tsp
Curry powder
Cheddar cheese
28
g
Cheddar cheese
|
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.
|
Dinner
2346.6 Calories |
11.3g Carbs |
201.6g Fat |
121.5g Protein
3
steak
Panfried steak with garlic butter
2185.5 Calories |
3.4g Carbs |
187.4g Fat |
118.2g Protein
2
serving
Garlic Kale
161.1 Calories |
7.8g Carbs |
14.2g Fat |
3.3g Protein
|
Panfried steak with garlic butter
scaled to 3 steak
6 tbsp
Butter
1/2 cloves, minced
Garlic
21 oz
Beef tenderloin
3/4 tbsp
Olive oil
1 1/2 dash
Pepper
1 1/2 large
Scallions
Garlic Kale
scaled to 2 serving
1 cup, chopped
Kale
1 tbsp
Olive oil
2 cloves, minced
Garlic
|
Panfried steak with garlic butter
Makes 4 steaks, assuming each steak is about 7oz (220g).
Place butter in a mixing bowl and using a fork, beat until soft. Add crushed garlic and chopped scallions (spring onions) and mix.
Spoon butter mixture onto plastic wrap and roll into a log cylindrical shape. Refrigerate until firm (15 min).
Heat a frying pan over medium heat for 3-4 minutes until hot. Brush meat with olive oil and sprinkle with pepper.
Place steaks in frying pan and cook without turning until juices rise to uncooked side, 1-2 minutes. Then turn over and cook to your liking, 1 more minute for medium-rare or 2 minutes for medium to well-done.
Place steaks on serving plates, cut garlic butter into quarters and place one on each steak. Serve with a salad.
Garlic Kale
Tear the kale leaves into bite-size pieces from the thick stems; discard the stems.
Heat the olive oil in a large pot over medium heat. Cook and stir the garlic in the hot oil until softened, about 2 minutes. Add the kale and continue cooking and stirring until the kale is bright green and wilted, about 5 minutes more.
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