3000 Calorie
Atkins / Ketogenic diet and meal plan
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Example 3000 calorie
atkins / ketogenic diet plan
Example 3000 Calorie Keto Meal Plan
76.4g Carbs
120.3g Fat
230.5g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
|
Lunch
859.2 Calories |
41.6g Carbs |
27.8g Fat |
108.5g Protein
3
serving
Cool Summer Cucumber and Tomato Toss
274.7 Calories |
19.3g Carbs |
21.1g Fat |
3.7g Protein
2
shake
Keto protein shake
240.0 Calories |
6.0g Carbs |
2.0g Fat |
48.0g Protein
2
serving
Cottage Cheese with Radishes
344.5 Calories |
16.3g Carbs |
4.7g Fat |
56.8g Protein
|
Cool Summer Cucumber and Tomato Toss
scaled to 3 serving
3/4 large
Cucumber
1 1/2 large whole
Tomatoes
1 1/2 tbsp
Balsamic vinegar
1 1/2 tbsp
Olive oil
3/4 dash
Salt
3/4 dash
Pepper
Keto protein shake
scaled to 2 shake
2 cup
Water
60 grams
Whey protein powder
Cottage Cheese with Radishes
scaled to 2 serving
2 cup,
Cottage cheese
2 dash
Salt
2 dash
Pepper
1 cup slices
Radishes
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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.
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).
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
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Dinner
1443.4 Calories |
34.9g Carbs |
92.5g Fat |
122.1g Protein
3
serving
Dill Poached Salmon
749.1 Calories |
2.0g Carbs |
33.2g Fat |
103.7g Protein
2
serving
Frizzled Cabbage
260.4 Calories |
13.2g Carbs |
23.3g Fat |
3.1g Protein
2
serving
Almond Butter & Celery
433.9 Calories |
19.6g Carbs |
36.0g Fat |
15.2g Protein
|
Dill Poached Salmon
scaled to 3 serving
18 oz
Atlantic salmon
1 1/2 cup
Chicken broth
3/4 cup sprigs
Dill
Frizzled Cabbage
scaled to 2 serving
1/4 head, medium
Cabbage
2 tbsp
Butter
Almond Butter & Celery
scaled to 2 serving
4 tbsp
Almond butter
4 stalks, large
Celery
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Dill Poached Salmon
Place the salmon fillets in a large pot, and pour in the chicken broth. Bring to a boil, reduce heat to low, and place dill in the pot. Cover, and cook 15 minutes, or until fish is easily flaked with a fork.
Each serving is a 6 oz fillet (170 grams before cooking).
Frizzled Cabbage
Core and very thinly slice the cabbage.
Melt the butter in a large skillet (I use non-stick) over medium heat.
When it is bubbling, add the cabbage.
Salt and pepper the cabbage.
Stir occasionally and cook until mostly wilted, about 10 minutes.
Turn the heat down to medium-low and let cook, stirring frequently, until cabbage is starting to caramelize (brown), about 10 minutes.
Do not let burn.
Taste, adjust seasoning, and serve immediately.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
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