530 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 530 calorie atkins / ketogenic diet plan

Example 530 Calorie Keto Meal Plan

9.9g Carbs 18.6g Fat 81.0g Protein

Meal Summary	Ingredients	Directions
Breakfast 0 Calories \| 0g Carbs \| 0g Fat \| 0g Protein
Lunch 348.3 Calories \| 7.0g Carbs \| 3.7g Fat \| 70.0g Protein 1 serving Cottage Cheese with Spicy Tuna 228.3 Calories \| 4.1g Carbs \| 2.7g Fat \| 46.1g Protein 1 shake Keto protein shake 120.0 Calories \| 3.0g Carbs \| 1.0g Fat \| 24.0g Protein	Cottage Cheese with Spicy Tuna scaled to 1 serving 1/2 cup Cottage cheese 1/2 tsp Dill 1 can Tuna 1 tsp Sriracha Sauce Keto protein shake scaled to 1 shake 1 cup Water 30 grams Whey protein powder	Cottage Cheese with Spicy Tuna Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. 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 187.6 Calories \| 2.9g Carbs \| 14.8g Fat \| 10.9g Protein 1 slice Asparagus, Fontina and Tomato Frittata 187.6 Calories \| 2.9g Carbs \| 14.8g Fat \| 10.9g Protein	Asparagus, Fontina and Tomato Frittata scaled to 1 slice 1 extra large Egg 1 tsp Heavy whipping cream 1/16 tsp Salt 1/16 tsp Pepper 1/2 tsp Olive oil 1/4 cup Asparagus 1/2 tsp Butter 3/16 medium whole Tomatoes 1/16 cup, diced Fontina cheese	Asparagus, Fontina and Tomato Frittata Preheat the broiler. Whisk the eggs, cream, 1/2 teaspoon salt, and pepper in a medium bowl to blend. Set aside. Chop the asparagus and tomato for the frittata. Heat the oil and butter in a nonstick ovenproof skillet over medium heat. Add the asparagus and saute until crisp-tender, about 2 minutes. Raise the heat to medium-high. Add the tomato and a pinch of salt and saute 2 minutes longer. Pour the egg mixture over the asparagus mixture and cook for a few minutes until the eggs start to set. Sprinkle with cheese. Reduce heat to medium-low and cook until the frittata is almost set but the top is still runny, about 2 minutes. Place the skillet under the broiler. Broil until the top is set and golden brown on top, about 5 minutes. Let the frittata stand 2 minutes. Loosen the frittata from skillet and slide the frittata onto a plate.

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