2930 Calorie
Atkins / Ketogenic diet and meal plan
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Example 2930 calorie
atkins / ketogenic diet plan
Example 2930 Calorie Keto Meal Plan
42.8g Carbs
252.0g Fat
132.0g Protein
Breakfast
1122.7 Calories |
18.9g Carbs |
103.0g Fat |
41.2g Protein
2
serving
Scrambled Eggs with Spinach and Feta
438.6 Calories |
5.2g Carbs |
31.7g Fat |
32.2g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
Scrambled Eggs with Spinach and Feta
scaled to 2 serving
1 tsp
Olive oil
1/4 cup, crumbled
Feta cheese
2 cup
Spinach
4 large
Egg
Pecans
99
g
Pecans
|
Scrambled Eggs with Spinach and Feta
Wilt spinach down in a small skillet over low heat with ½ teaspoon of olive oil. Season to taste.
Beat the eggs and add to the skillet with the spinach. Stir slowly over medium-low heat until they reach your desired doneness. Sprinkle in the feta cheese and stir to combine and soften the cheese.
|
Lunch
152.4 Calories |
8.6g Carbs |
9.9g Fat |
7.9g Protein
1
serving
Cream Cheese Pickles
152.4 Calories |
8.6g Carbs |
9.9g Fat |
7.9g Protein
|
Cream Cheese Pickles
scaled to 1 serving
1 large
Pickles
1/4 cup
Cream cheese
5/16 oz
Cured beef, thin-sliced beef
|
Cream Cheese Pickles
Spread or pat cream cheese around each pickle. Wrap 2 sheets of meat around each pickle. Refrigerate pickles overnight, slice before serving.
|
Dinner
1635.5 Calories |
15.3g Carbs |
139.1g Fat |
82.9g Protein
2
steak
Panfried steak with garlic butter
1457.0 Calories |
2.3g Carbs |
124.9g Fat |
78.8g Protein
1
medium whole (2-3/5" dia)
(123 g)
Tomatoes
22.1 Calories |
4.8g Carbs |
0.2g Fat |
1.1g Protein
1
cup
Bachelor Brussel Sprouts
156.4 Calories |
8.2g Carbs |
13.9g Fat |
3.0g Protein
|
Panfried steak with garlic butter
scaled to 2 steak
4 tbsp
Butter
1/3 cloves, minced
Garlic
14 oz
Beef tenderloin
1/2 tbsp
Olive oil
1 dash
Pepper
1 large
Scallions
Tomatoes
1
medium whole (2-3/5" dia)
Tomatoes
Bachelor Brussel Sprouts
scaled to 1 cup
1 cup
Brussels sprouts
1/4 tsp
Salt
1/4 tsp
Pepper
1 tbsp
Coconut oil
|
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.
Bachelor Brussel Sprouts
Wash sprouts, cut off and discard stems, then split in half length wise
Heat coconut oil in frying pan on medium
Add brussels sprout halves then season them while stirring to coat evenly
Cook until slightly charred on edges, allow to cool then serve (dressing optional)
|