3500 Calorie Atkins / Ketogenic diet and meal plan

Put your diet on autopilot

Eat This Much creates personalized meal plans based on your food preferences, budget, and schedule. Reach your diet and nutritional goals with our calorie calculator, weekly meal plans, grocery lists and more.

Create your meal plan right here in seconds.

Eat This Much requires javascript to generate your diets. Please enable javascript and reload the page, or use a browser that supports javascript.

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 3500 calorie atkins / ketogenic diet plan

Example 3500 Calorie Keto Meal Plan

88.1g Carbs 128.6g Fat 352.9g Protein

Meal Summary	Ingredients	Directions
Breakfast 0 Calories \| 0g Carbs \| 0g Fat \| 0g Protein
Lunch 1007.5 Calories \| 53.9g Carbs \| 19.8g Fat \| 153.9g Protein 3 serving All American Tuna 767.5 Calories \| 47.9g Carbs \| 17.8g Fat \| 105.9g Protein 2 shake Keto protein shake 240.0 Calories \| 6.0g Carbs \| 2.0g Fat \| 48.0g 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 Keto protein shake scaled to 2 shake 2 cup Water 60 grams Whey protein powder	All American Tuna Mix all ingredients together in a bowl. Serve with bread. 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 1918.7 Calories \| 34.3g Carbs \| 108.8g Fat \| 199.1g Protein 3 serving Cheesy Chicken and Spinach 1524.7 Calories \| 23.0g Carbs \| 74.0g Fat \| 186.5g Protein 2 serving Asparagus Parmesan 394.0 Calories \| 11.2g Carbs \| 34.8g Fat \| 12.6g Protein	Cheesy Chicken and Spinach scaled to 3 serving 3 tbsp Olive oil 6 breast fillet Chicken breast 3 cup Spinach 3 cup cherry tomatoes Cherry tomatoes 3 oz Mozzarella cheese Asparagus Parmesan scaled to 2 serving 0.4 tbsp Butter 1.6 tbsp Olive oil 0.4 lb Asparagus 0.3 cup Parmesan cheese 0.4 dash Salt 0.4 dash Pepper	Cheesy Chicken and Spinach Heat olive oil in a skillet over medium-high heat. Add chicken, cooking about 5-7 minutes. Flip chicken and continue to cook another 5-7 minutes until internal temperatures reaches 165F / 74C. While the chicken is cooking, cut up tomatoes and spinach in to bite sized pieces. Sauté vegetables in pan, season with garlic and salt as desired. Shred or grate preferred cheese, like mozzarella, and add to pan. When chicken is done cooking remove it from heat. You can either smother the chicken or stuff it with the vegetables mix. Asparagus Parmesan Melt butter with olive oil in a large skillet over medium heat. Add asparagus spears, and cook, stirring occasionally for about 10 minutes, or to desired firmness. Drain off excess oil, and sprinkle with Parmesan cheese, salt and pepper.

Meal planning software for dietitians, trainers, and coaches