2890 Calorie
Atkins / Ketogenic diet and meal plan
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Example 2890 calorie
atkins / ketogenic diet plan
Example 2890 Calorie Keto Meal Plan
82.4g Carbs
136.2g Fat
311.4g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
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Lunch
773.9 Calories |
49.1g Carbs |
17.9g Fat |
106.2g Protein
3
serving
All American Tuna
767.5 Calories |
47.9g Carbs |
17.8g Fat |
105.9g Protein
1
stalk, medium (7-1/2" - 8" long)
(40 g)
Celery
6.4 Calories |
1.2g Carbs |
0.1g Fat |
0.3g Protein
|
All American Tuna
scaled to 3 serving
3 can
Tuna
3 tbsp
Light mayonnaise
3/8 cup, diced
Celery
1 1/2 large
Pickles
3 slice
Wheat bread
Celery
1
stalk, medium (7-1/2" - 8" long)
Celery
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
|
Dinner
2024.1 Calories |
33.3g Carbs |
118.3g Fat |
205.2g Protein
3
serving
Cheesy Chicken and Spinach
1524.7 Calories |
23.0g Carbs |
74.0g Fat |
186.5g Protein
2
serving
Easy Fried Spinach
356.1 Calories |
9.5g Carbs |
34.8g Fat |
6.1g Protein
2
serving
Microwave Poached Eggs
143.3 Calories |
0.7g Carbs |
9.5g Fat |
12.6g 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
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
Microwave Poached Eggs
scaled to 2 serving
2 large
Egg
1/4 tsp
Vinegar
2/3 cup
Water
|
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.
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.
Microwave Poached Eggs
Add the water and white vinegar to a 6 ounce custard cup.
Break egg into cup, pierce egg yolk with toothpick, and cover dish loosely with plastic wrap.
Place in microwave and cook for 1 minute or until desired doneness.
You may need to experiment with cooking times based on the wattage of your microwave and taste preference.
Immediately remove egg from hot water with a slotted spoon as it will continue to cook.
Serve with salt and pepper to taste.
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