680 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 680 calorie atkins / ketogenic diet plan

Example 680 Calorie Keto Meal Plan

12.9g Carbs 39.5g Fat 54.4g Protein

Meal Summary	Ingredients	Directions
Breakfast 273.1 Calories \| 2.4g Carbs \| 20.2g Fat \| 19.5g Protein 1 serving Basic scrambled eggs 273.1 Calories \| 2.4g Carbs \| 20.2g Fat \| 19.5g Protein	Basic scrambled eggs scaled to 1 serving 3 large Egg 1/2 tbsp Butter 1/2 tbsp chopped Chives 1/2 tbsp, ground Tarragon 1/2 dash Salt 1/2 dash Pepper	Basic scrambled eggs Whisk the eggs in a medium bowl and until broken up. Season with a pinch each of salt and pepper and beat to incorporate. Place 2 tablespoons of the eggs in a small bowl; set aside. Heat a 10-inch nonstick frying pan over medium-low heat until hot, about 2 minutes. Add butter to the pan and, using a rubber spatula, swirl until it’s melted and foamy and the pan is evenly coated. Pour in the larger portion of the eggs, sprinkle with chives and/or tarragon (if using), and let sit undisturbed until eggs just start to set around the edges, about 1 to 2 minutes. Using the rubber spatula, push the eggs from the edges into the center. Let sit again for about 30 seconds, then repeat pushing the eggs from the edges into the center every 30 seconds until just set, for a total cooking time of about 5 minutes. Add remaining 2 tablespoons raw egg and stir until eggs no longer look wet. Remove from heat and season with salt and pepper as needed. Serve immediately.
Lunch 91.6 Calories \| 6.4g Carbs \| 7.0g Fat \| 1.2g Protein 1 serving Cool Summer Cucumber and Tomato Toss 91.6 Calories \| 6.4g Carbs \| 7.0g Fat \| 1.2g 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	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.
Dinner 267.7 Calories \| 4.1g Carbs \| 12.2g Fat \| 33.7g Protein 1 serving Scallion Crusted Artic Char 261.3 Calories \| 2.9g Carbs \| 12.2g Fat \| 33.4g Protein 1 stalk, medium (40 g) Celery 6.4 Calories \| 1.2g Carbs \| 0.1g Fat \| 0.3g Protein	Scallion Crusted Artic Char scaled to 1 serving 2 fillet Trout 1/2 tbsp Light mayonnaise 2 medium Scallions Celery 1 stalk, medium Celery	Scallion Crusted Artic Char Preheat broiler. Line rack of broiler pan with foil. Finely chop scallions and stir together with mayonnaise. Pat fillets dry. Place fillets, skin sides down, on broiler pan and season each fillet with a generous pinch of salt and pepper. Spread scallion mixture evenly over tops of fillets. Broil 3 to 4 inches from heat until scallions are slightly charred and fish is just cooked through, about 8 minutes.

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