3010 Calorie
Atkins / Ketogenic diet and meal plan
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Example 3010 calorie
atkins / ketogenic diet plan
Example 3010 Calorie Keto Meal Plan
41.1g Carbs
199.0g Fat
275.9g Protein
Breakfast
1788.9 Calories |
20.6g Carbs |
144.8g Fat |
106.4g Protein
3
omelet
Eggs, Cheese, Turkey Sausage Omelet
1104.8 Calories |
6.9g Carbs |
73.5g Fat |
97.4g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
Eggs, Cheese, Turkey Sausage Omelet
scaled to 3 omelet
3 large
Egg
9 large
Egg white
3 slice
Cheddar cheese
5 15/16 oz, 1 link
Turkey sausage
Pecans
99
g
Pecans
|
Eggs, Cheese, Turkey Sausage Omelet
Mix 1 whole egg and 3 egg whites and place into hot pan. Heat turkey sausage in microwave and cut into cubes. Once egg has formed into a "pancake" place turkey sausage and cheese in the middle and fold egg over.
|
Lunch
348.3 Calories |
7.0g Carbs |
3.7g Fat |
70.0g Protein
1
serving
Cottage Cheese with Spicy Tuna
228.3 Calories |
4.1g Carbs |
2.7g Fat |
46.1g Protein
1
shake
Keto protein shake
120.0 Calories |
3.0g Carbs |
1.0g Fat |
24.0g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 1 serving
1/2 cup,
Cottage cheese
1/2 tsp
Dill
1 can
Tuna
1 tsp
Sriracha Sauce
Keto protein shake
scaled to 1 shake
1 cup
Water
30 grams
Whey protein powder
|
Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
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).
|
Dinner
904.2 Calories |
13.4g Carbs |
50.5g Fat |
99.4g Protein
2
serving
Mesquite Garlic Trout
548.1 Calories |
3.9g Carbs |
15.7g Fat |
93.3g Protein
2
serving
Easy Fried Spinach
356.1 Calories |
9.5g Carbs |
34.8g Fat |
6.1g Protein
|
Mesquite Garlic Trout
scaled to 2 serving
1/2 tsp
Grill Creations Smokey Mesquite Seasoning
1/2 tsp
Salt
16 oz
Trout
2 tsp
Garlic
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
|
Mesquite Garlic Trout
Pre-heat oven or outside grill to 450 °F (220 °C).
Cut the head and tail off of a gutted, cleaned trout.
Place the minced garlic inside the open belly of the trout (add more than 4 teaspoons if preferred). Sprinkle mesquite seasoning and salt over the garlic and allow the belly to close naturally.
Place the trout onto a sheet of aluminum foil and wrap the foil loosely over the trout so that it is sealed, but in a tent fashion.
Place in the oven or grill for approximately 20 minutes.
Check to see if the meat flakes. Do not overcook.
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.
|