3450 Calorie
Atkins / Ketogenic diet and meal plan
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Example 3450 calorie
atkins / ketogenic diet plan
Example 3450 Calorie Keto Meal Plan
87.3g Carbs
129.8g Fat
269.7g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
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Lunch
773.9 Calories |
49.1g Carbs |
17.9g Fat |
106.2g Protein
3
serving
All American Tuna
767.5 Calories |
47.9g Carbs |
17.8g Fat |
105.9g Protein
1
stalk, medium (7-1/2" - 8" long)
(40 g)
Celery
6.4 Calories |
1.2g Carbs |
0.1g Fat |
0.3g 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
Celery
1
stalk, medium (7-1/2" - 8" long)
Celery
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
|
Dinner
1817.9 Calories |
38.2g Carbs |
111.9g Fat |
163.5g Protein
3
serving
Rosemary Trout with Cherry-Tomato Sauce
1117.2 Calories |
12.4g Carbs |
72.4g Fat |
100.6g Protein
2
serving
Easy Fried Spinach
356.1 Calories |
9.5g Carbs |
34.8g Fat |
6.1g Protein
2
serving
Cottage Cheese with Radishes
344.5 Calories |
16.3g Carbs |
4.7g Fat |
56.8g Protein
|
Rosemary Trout with Cherry-Tomato Sauce
scaled to 3 serving
1 1/2 tsp
Rosemary
3 tbsp
Olive oil
1 1/2 cup cherry tomatoes
Cherry tomatoes
3/4 tbsp chopped
Shallots
3/4 dash
Salt
3/4 dash
Pepper
3/4 tbsp
Balsamic vinegar
6 fillet
Trout
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
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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Rosemary Trout with Cherry-Tomato Sauce
PREPARATION: Halve tomatoes. Chop shallot, rosemary.
Mix tomatoes, shallot, vinegar, and chopped
rosemary in bowl. Stir in 1 tablespoon oil.
Season sauce with salt and pepper.
Open trout like book on work surface.
Sprinkle with salt and pepper. Place
2 rosemary sprigs on each; fold over to close.
Divide 3 tablespoons oil between 2
large nonstick skillets. Place over medium-high
heat. Add 2 trout to each skillet. Cook
trout until brown outside and just opaque in
center, about 4 minutes per side. Transfer to
plates. Spoon sauce alongside.
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.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
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