2950 Calorie
Atkins / Ketogenic diet and meal plan
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Example 2950 calorie
atkins / ketogenic diet plan
Example 2950 Calorie Keto Meal Plan
64.7g Carbs
231.7g Fat
176.3g Protein
Breakfast
1195.6 Calories |
20.1g Carbs |
107.8g Fat |
46.8g Protein
2
Serving
Southwestern Eggs
511.5 Calories |
6.3g Carbs |
36.5g Fat |
37.8g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
Southwestern Eggs
scaled to 2 Serving
2 spray
Pam cooking spray
4 large
Egg
2 tbsp
Salsa
2 oz
Mexican cheese
Pecans
99
g
Pecans
|
Southwestern Eggs
Use some vegetable spray to oil the pan. Allow it to warm up on medium heat. Put the eggs in the pan and scramble. Lower the heat. Add salsa and crumble cheese. Stir until firm and then eat.
|
Lunch
206.7 Calories |
6.8g Carbs |
16.6g Fat |
8.1g Protein
1
serving
Cool Summer Cucumber and Tomato Toss
91.6 Calories |
6.4g Carbs |
7.0g Fat |
1.2g Protein
1
oz
(28 g)
Cheddar cheese
115.1 Calories |
0.4g Carbs |
9.6g Fat |
6.8g Protein
|
Cool Summer Cucumber and Tomato Toss
scaled to 1 serving
1/4 large
Cucumber
1/2 large whole
Tomatoes
1/2 tbsp
Balsamic vinegar
1/2 tbsp
Olive oil
1/4 dash
Salt
1/4 dash
Pepper
Cheddar cheese
28
g
Cheddar cheese
|
Cool Summer Cucumber and Tomato Toss
Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve.
|
Dinner
1573.9 Calories |
37.9g Carbs |
107.2g Fat |
121.5g Protein
3
serving
Scallion Crusted Artic Char
783.9 Calories |
8.7g Carbs |
36.5g Fat |
100.2g Protein
2
serving
Easy Fried Spinach
356.1 Calories |
9.5g Carbs |
34.8g Fat |
6.1g Protein
2
serving
Almond Butter & Celery
433.9 Calories |
19.6g Carbs |
36.0g Fat |
15.2g Protein
|
Scallion Crusted Artic Char
scaled to 3 serving
6 fillet
Trout
1 1/2 tbsp
Light mayonnaise
6 medium
Scallions
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
Almond Butter & Celery
scaled to 2 serving
4 tbsp
Almond butter
4 stalks, large
Celery
|
Scallion Crusted Artic Char
Preheat broiler. Line rack of broiler pan with foil.
Finely chop scallions and stir together with mayonnaise. Pat fillets dry. Place fillets, skin sides down, on broiler pan and season each fillet with a generous pinch of salt and pepper. Spread scallion mixture evenly over tops of fillets.
Broil 3 to 4 inches from heat until scallions are slightly charred and fish is just cooked through, about 8 minutes.
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.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
|