3400 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 3400 calorie atkins / ketogenic diet plan

Example 3400 Calorie Keto Meal Plan

50.7g Carbs 265.6g Fat 204.8g Protein

Meal Summary	Ingredients	Directions
Breakfast 1109.9 Calories \| 30.6g Carbs \| 85.4g Fat \| 66.0g Protein 2 serving Keto Pumpkin Protein Bars 425.8 Calories \| 16.9g Carbs \| 14.1g Fat \| 56.9g Protein 1 cup, halves (99 g) Pecans 684.1 Calories \| 13.7g Carbs \| 71.3g Fat \| 9.1g Protein	Keto Pumpkin Protein Bars scaled to 2 serving 60 grams Whey protein powder 1/4 cup Pumpkin 1/4 cup Cream cheese 1/2 extra large Egg 3/4 tsp Pumpkin pie spice Pecans 99 g Pecans	Keto Pumpkin Protein Bars Preheat oven to 350F. Grease a loaf pan or use a cooking spray to coat sides. Mash together pumpkin and cream cheese. Stir in protein powder until thoroughly combined. Add egg and mix until the dough becomes more like a pancake batter. Pour into your greased/silicon pan and bake for 20 minutes. Let cool and slice.
Lunch 308.5 Calories \| 16.2g Carbs \| 25.0g Fat \| 8.8g Protein 1 serving Cool Summer Cucumber and Tomato Toss 91.6 Calories \| 6.4g Carbs \| 7.0g Fat \| 1.2g Protein 1 serving Almond Butter & Celery 217.0 Calories \| 9.8g Carbs \| 18.0g Fat \| 7.6g Protein	Cool Summer Cucumber and Tomato Toss scaled to 1 serving 1/4 large Cucumber 1/2 large whole Tomatoes 1/2 tbsp Balsamic vinegar 1/2 tbsp Olive oil 1/4 dash Salt 1/4 dash Pepper Almond Butter & Celery scaled to 1 serving 2 tbsp Almond butter 2 stalks, large Celery	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. Almond Butter & Celery Spread almond butter on celery and enjoy!
Dinner 1952.1 Calories \| 3.8g Carbs \| 155.2g Fat \| 130.0g Protein 3 serving Rosemary Crusted Lamb Chops 1721.9 Calories \| 3.0g Carbs \| 136.0g Fat \| 116.3g Protein 2 oz (57 g) Cheddar cheese 230.2 Calories \| 0.8g Carbs \| 19.2g Fat \| 13.6g Protein	Rosemary Crusted Lamb Chops scaled to 3 serving 1 cloves, minced Garlic 2 tbsp Rosemary 1 tsp Pepper 4 tbsp Olive oil 2 tsp Salt 454 grams Lamb, separable lean and fat Cheddar cheese 57 g Cheddar cheese	Rosemary Crusted Lamb Chops Before you start, decide if you want your lamb chops rare or medium. If you want your lamb chops rare in the center, you can cook them entirely on the stove top. If you want them a bit more cooked, and you have double rib chops (2 ribs per piece of meat, each piece of meat about 1/4 of a pound), you will want to finish them in the oven, so preheat to 400 degrees Fahrenheit.You can also cover the pan and remove from the heat and just let sit for a few minutes. In a small bowl, mix the rosemary, salt, pepper, garlic, and 2 tablespoons of the olive oil together. Coat the lamb chops with the mixture, massaging it into the meat with your fingers. If you are working with double rib chops, cover and let stand at room temperature for 30 to 45 minutes. (If you are working with single rib chops, and you want the result to be rare, let the chops sit in the rub in the refrigerator, do not let come to room temp or the thin ribs will easily overcook when you sear them in the next step.) Heat the remaining 2 tablespoons olive oil in an oven-safe saute pan over high heat. When the oil is shimmering hot, sear the lamb chops on all sides, about 2 to 3 minutes per side. (If you are working with single rib chops, sear only on two sides, and only a minute or so on each side if you want the result to be rare or medium rare.) At this point, if you want your lamb chops rare, they are likely cooked enough. Remove them from the pan, cover them with foil and let sit for 5 to 10 minutes before serving. If you would like your chops more cooked, you can put them in a 400F oven for 3 to 5 minutes, or keep them in the hot pan, remove from heat, and cover the pan for a few minutes. Then remove from the pan to a plate or cutting board, cover with foil and let rest 5 to 10 minutes before serving.

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