3180 Calorie Atkins / Ketogenic diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Keto diet plan, Vegetarian diet plan, Vegan diet plan, Gluten free diet plan Low carb free diet plan Low fat free diet plan High protein free diet plan

Example 3180 calorie atkins / ketogenic diet plan

Example 3180 Calorie Keto Meal Plan

91.4g Carbs 171.4g Fat 266.0g Protein

Meal Summary	Ingredients	Directions
Breakfast 0 Calories \| 0g Carbs \| 0g Fat \| 0g Protein
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 3 large Pickles 3/4 cup Cream cheese 15/16 oz Cured beef, thin-sliced beef Almond Butter & Celery scaled to 2 serving 4 tbsp Almond butter 4 stalks, large Celery Keto protein shake scaled to 2 shake 2 cup Water 60 grams Whey protein powder	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 3 tbsp Caesar salad dressing 9 cup Spinach 3 breast Chicken breast 3 tbsp Olive oil 3 tbsp Parmesan cheese Frizzled Cabbage scaled to 2 serving 1/4 head, medium Cabbage 2 tbsp Butter Garlic Kale scaled to 2 serving 1 cup, chopped Kale 1 tbsp Olive oil 2 cloves, minced Garlic	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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