3440 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 3440 calorie atkins / ketogenic diet plan

Example 3440 Calorie Keto Meal Plan

83.5g Carbs 196.4g Fat 192.5g Protein

Meal Summary	Ingredients	Directions
Breakfast 0 Calories \| 0g Carbs \| 0g Fat \| 0g Protein
Lunch 891.1 Calories \| 45.6g Carbs \| 65.8g Fat \| 38.8g 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	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	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!
Dinner 1935.7 Calories \| 38.0g Carbs \| 130.7g Fat \| 153.7g Protein 3 serving Pork Chops with Stewed Tomatoes, Capers and Rosemary 1319.2 Calories \| 15.2g Carbs \| 72.6g Fat \| 144.5g Protein 2 serving Easy Fried Spinach 356.1 Calories \| 9.5g Carbs \| 34.8g Fat \| 6.1g Protein 2 serving Frizzled Cabbage 260.4 Calories \| 13.2g Carbs \| 23.3g Fat \| 3.1g Protein	Pork Chops with Stewed Tomatoes, Capers and Rosemary scaled to 3 serving 3/4 tbsp Rosemary 1 1/2 tbsp Olive oil 1 1/2 cloves, minced Garlic 18 oz Pork center rib (chops) 1 1/2 tbsp Pickle relish 3/4 can Tomatoes 1 1/2 tbsp, drained Capers 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 Frizzled Cabbage scaled to 2 serving 1/4 head, medium Cabbage 2 tbsp Butter	Pork Chops with Stewed Tomatoes, Capers and Rosemary Coarsely chop tomatoes in can with kitchen shears. Pat pork dry, then sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Heat 1 tablespoon oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then brown chops, turning once, about 5 minutes total. Transfer to a plate and cover with foil. Add remaining tablespoon oil to skillet and saut garlic over medium-high heat 30 seconds. Add tomatoes and remaining ingredients and simmer, stirring once or twice, 3 minutes. Add pork with any juices from plate, turning to coat, and simmer, uncovered, until just cooked through, 2 to 3 minutes. Season with salt and pepper. 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. 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.

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