3180 Calorie
Atkins / Ketogenic diet and meal plan
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Example 3180 calorie
atkins / ketogenic diet plan
Sunday's Diet Plan
2934.2 Calories
91.4g Carbs
171.4g Fat
266.0g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
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Lunch
1131.1 Calories |
51.6g Carbs |
67.7g Fat |
86.7g Protein
3
serving
Cream Cheese Pickles
457.2 Calories |
25.9g Carbs |
29.8g Fat |
23.6g Protein
2
serving
Almond Butter & Celery
433.9 Calories |
19.6g Carbs |
36.0g Fat |
15.2g Protein
2
shake
Keto protein shake
240.0 Calories |
6.0g Carbs |
2.0g Fat |
48.0g Protein
|
Cream Cheese Pickles
scaled to 3 serving
Almond Butter & Celery
scaled to 2 serving
Keto protein shake
scaled to 2 shake
|
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.
Almond Butter & Celery
Spread almond butter on celery and 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
1803.1 Calories |
39.8g Carbs |
103.6g Fat |
179.3g Protein
3
serving
Healthy Caesar Salad
1381.6 Calories |
18.8g Carbs |
66.2g Fat |
172.9g Protein
2
serving
Frizzled Cabbage
260.4 Calories |
13.2g Carbs |
23.3g Fat |
3.1g Protein
2
serving
Garlic Kale
161.1 Calories |
7.8g Carbs |
14.2g Fat |
3.3g Protein
|
Healthy Caesar Salad
scaled to 3 serving
Frizzled Cabbage
scaled to 2 serving
Garlic Kale
scaled to 2 serving
|
Healthy Caesar Salad
Prepare chicken breast by first pounding with a kitchen mallet or the back of a heavy jar until it is all approximately the same thickness. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side. The internal temperature should be 165° Fahrenheit.
In a separate container, mix the low-fat Caesar salad dressing with remaining olive oil.
Combine spinach, shredded chicken breast, parmesan cheese and dressing into a bowl and serve.
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.
Garlic Kale
Tear the kale leaves into bite-size pieces from the thick stems; discard the stems.
Heat the olive oil in a large pot over medium heat. Cook and stir the garlic in the hot oil until softened, about 2 minutes. Add the kale and continue cooking and stirring until the kale is bright green and wilted, about 5 minutes more.
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