2870 Calorie
Atkins / Ketogenic diet and meal plan
Put your diet on autopilot
Eat This Much requires javascript to generate your diets. Please enable javascript and
reload the page, or use a browser that supports javascript.
Example 2870 calorie
atkins / ketogenic diet plan
Sunday's Diet Plan
2388.4 Calories
49.4g Carbs
99.1g Fat
293.8g Protein
|
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
|
|
Lunch
960.3 Calories |
27.0g Carbs |
30.0g Fat |
137.9g Protein
3
serving
Curry Chicken Salad
609.4 Calories |
9.5g Carbs |
25.2g Fat |
80.8g Protein
1
stalk, medium (7-1/2" - 8" long)
(40 g)
Celery
6.4 Calories |
1.2g Carbs |
0.1g Fat |
0.3g Protein
2
serving
Cottage Cheese with Radishes
344.5 Calories |
16.3g Carbs |
4.7g Fat |
56.8g Protein
|
Curry Chicken Salad
scaled to 3 serving
Celery
1
stalk, medium (7-1/2" - 8" long)
Celery
Cottage Cheese with Radishes
scaled to 2 serving
|
Curry Chicken Salad
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.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
|
|
Dinner
1428.1 Calories |
22.3g Carbs |
69.1g Fat |
155.9g Protein
3
serving
Poached Salmon
832.0 Calories |
6.8g Carbs |
32.3g Fat |
101.9g Protein
2
serving
Easy Fried Spinach
356.1 Calories |
9.5g Carbs |
34.8g Fat |
6.1g Protein
2
shake
Keto protein shake
240.0 Calories |
6.0g Carbs |
2.0g Fat |
48.0g Protein
|
Poached Salmon
scaled to 3 serving
Easy Fried Spinach
scaled to 2 serving
Keto protein shake
scaled to 2 shake
|
Poached Salmon
Sprinkle the salmon fillets with a little salt. Put the wine, water, dill, parsley and onions in a saute pan, and bring to a simmer on medium heat.
Place salmon fillets, skin-side down on the pan. Cover. Cook 5 to 10 minutes, depending on the thickness of the fillet, or to desired done-ness. Do not overcook. Serve sprinkled with freshly ground black pepper.
Easy Fried Spinach
Melt the butter with the canola oil in a large skillet over medium heat until it stops bubbling. This allows the water from the butter to evaporate. Add the garlic; cook and stir for about 2 minutes, until it is just beginning to brown. Put in the spinach leaves and cook for about 5 minutes while stirring, until the leaves are dark and are about 1/4 of their original size.
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).
|