690 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 690 calorie atkins / ketogenic diet plan

Example 690 Calorie Keto Meal Plan

9.4g Carbs 37.6g Fat 74.5g Protein

Meal Summary	Ingredients	Directions
Breakfast 242.7 Calories \| 2.1g Carbs \| 17.8g Fat \| 17.3g Protein 1 omelette Omelette with goat cheese and bacon 242.7 Calories \| 2.1g Carbs \| 17.8g Fat \| 17.3g Protein	Omelette with goat cheese and bacon scaled to 1 omelette 2 large Egg 10 grams Goat cheese 1 strip Bacon 1 tbsp chopped Onions 2 sprig Dill 1 dash Salt 1 dash Pepper	Omelette with goat cheese and bacon You will need a bowl, a frying pan, a whisk (or a fork will do just fine), a knife and a wooden/silicone spatula. Beat the eggs with a pinch of salt and pepper (or to taste). Cut the bacon in small (as tiny as you want them, really) pieces, grate the cheese, mince the onion. Instead of the onion one can choose to use chives (those will be chopped in larger pieces and added as late as possible in the process). You can forgo the onion altogether, though it does give the omelette a very special flavor, even if the quantity is very small. I also recommend using fresh dill (the dried one doesn't work quite as well) - 1 or 2 sprigs lightly chopped. Place the pan over high heat and let it get a bit warmed up, but not too hot, them put the bacon in. If there is some fat into the bacon it will be perfect for greasing the pan, such as no other grease is needed. When the bacon starts sizzling pour the beaten eggs over them, moving the pan in such a way that the mixture covers the whole surface. Turn down the heat so that the omelette doesn't cook too fast or even get burnt. When the edges of the omelette start to slightly harden it's time to pour the cheese and onions over the eggs spreading them evenly over 3/4 of the omelette in a thin layer (not quite to the edges, as we will fold it and don't want it to leak out). The cheese and onions will now melt and cook into the omelette. When everything is almost hardened into the omelette it's time to add the dill and the chives, if you substituted the onion with them. Now you can use the spatula to fold the omelette in half and let it cook a bit more on it's side, them turn it over, or even fold it again until the mixture of eggs have cooked properly (the omelette has hardened enough and holds together, but isn't burned on any side). Works well with a few cherry tomatoes as a side dish. Bon appetit!
Lunch 203.1 Calories \| 3.2g Carbs \| 8.4g Fat \| 26.9g Protein 1 serving Curry Chicken Salad 203.1 Calories \| 3.2g Carbs \| 8.4g Fat \| 26.9g Protein	Curry Chicken Salad scaled to 1 serving 3/16 tsp Olive oil 1/2 full breast Chicken breast 1/2 stalks, large Celery 1 1/3 tbsp Light mayonnaise 1/3 tsp Curry powder	Curry Chicken Salad Dice celery. To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle. Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder.
Dinner 264.7 Calories \| 4.1g Carbs \| 11.3g Fat \| 30.3g Protein 1 serving Beer Grilled Shrimp 149.6 Calories \| 3.7g Carbs \| 1.7g Fat \| 23.5g Protein 1 oz (28 g) Cheddar cheese 115.1 Calories \| 0.4g Carbs \| 9.6g Fat \| 6.8g Protein	Beer Grilled Shrimp scaled to 1 serving 6 oz Shrimp 1/4 can or bottle Beer 3/4 tsp Garlic Cheddar cheese 28 g Cheddar cheese	Beer Grilled Shrimp Whisk the beer and garlic together in a bowl, toss in the shrimp, then pour everything into a resealable plastic bag. Squeeze out excess air, and seal the bag. Place the bag into a bowl to catch any leaks, then marinate in the refrigerator for at least 2 hours. Heat a cast iron grill pan over medium-high heat until it begins to smoke. Remove the shrimp from the marinade, and shake off excess. Discard the remaining marinade. Cook the shrimp until the shells turn pink and they are no longer translucent in the center, about 5 minutes.

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