3090 Calorie
Atkins / Ketogenic diet and meal plan
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Example 3090 calorie
atkins / ketogenic diet plan
Example 3090 Calorie Keto Meal Plan
99.1g Carbs
105.5g Fat
293.9g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
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Lunch
1153.8 Calories |
70.0g Carbs |
23.5g Fat |
166.0g Protein
3
serving
All American Tuna
767.5 Calories |
47.9g Carbs |
17.8g Fat |
105.9g Protein
1
serving
Cherry Tomato, Dill, & Anchovy Salad
41.7 Calories |
5.8g Carbs |
1.0g Fat |
3.4g Protein
2
serving
Cottage Cheese with Radishes
344.5 Calories |
16.3g Carbs |
4.7g Fat |
56.8g 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
Cherry Tomato, Dill, & Anchovy Salad
scaled to 1 serving
1 cup cherry tomatoes
Cherry tomatoes
1/4 oz, boneless
Anchovy
1/2 tsp
Dill
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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All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Cherry Tomato, Dill, & Anchovy Salad
Halve cherry tomatoes and place in bowl. Chop anchovy filets into small pieces and place in bowl with tomatoes.
Sprinkle salad with fresh dill, toss well to combine, and serve.
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
1360.8 Calories |
29.0g Carbs |
82.0g Fat |
127.9g Protein
3
serving
Scallion Crusted Artic Char
783.9 Calories |
8.7g Carbs |
36.5g Fat |
100.2g Protein
2
serving
Easy Hard-Boiled Eggs
143 Calories |
0.7g Carbs |
9.5g Fat |
12.6g 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 Hard-Boiled Eggs
scaled to 2 serving
2 large
Egg
Almond Butter & Celery
scaled to 2 serving
4 tbsp
Almond butter
4 stalks, large
Celery
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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 Hard-Boiled Eggs
Place eggs in a pot; pour enough water over the eggs to cover. Cover and turn stove to high; bring to a boil; turn off heat and place pot on a cool burner. Let the pot sit with the cover on for 15 minutes. Meanwhile, fill a large bowl halfway with cold water; transfer the eggs from the pot to the cold water. Replace the water with cold water as needed to keep cold until the eggs are completely cooled. Chill in refrigerator at least 2 hours before peeling.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
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