2870 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 2870 calorie atkins / ketogenic diet plan

Example 2870 Calorie Keto Meal Plan

49.4g Carbs 99.1g Fat 293.8g Protein

Meal Summary	Ingredients	Directions
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 1/2 tsp Olive oil 1 1/2 breast Chicken breast 1 1/2 stalks, large Celery 1/4 cup Light mayonnaise 1 tsp Curry powder Celery 1 stalk, medium (7-1/2" - 8" long) Celery Cottage Cheese with Radishes scaled to 2 serving 2 cup, Cottage cheese 2 dash Salt 2 dash Pepper 1 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. 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 3/4 dash Salt 2 1/4 sprig Dill 0.6 tsp Parsley 3/8 cup Water 3/4 serving 5 fl oz White wine 2 1/4 tbsp chopped Shallots 3/4 dash Pepper 18 oz Atlantic salmon Easy Fried Spinach scaled to 2 serving 1 1/3 tbsp Vegetable oil 1 1/3 tbsp Butter 2/3 package Spinach 2 2/3 cloves, minced Garlic Keto protein shake scaled to 2 shake 2 cup Water 60 grams Whey protein powder	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).

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