880 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 880 calorie atkins / ketogenic diet plan

Example 880 Calorie Keto Meal Plan

12.5g Carbs 48.2g Fat 91.8g Protein

Meal Summary	Ingredients	Directions
Breakfast 192.5 Calories \| 5.0g Carbs \| 14.4g Fat \| 14.0g Protein 1 serving Tofu Scramble 192.5 Calories \| 5.0g Carbs \| 14.4g Fat \| 14.0g Protein	Tofu Scramble scaled to 1 serving 1/2 block Tofu 1/2 tbsp Vegetable oil 1/2 tsp Onion powder 1/2 tbsp Dijon mustard 1/4 tsp Turmeric 1/4 tsp Salt 1/2 tbsp Reduced fat milk 1/2 dash Pepper	Tofu Scramble Heat the oil in a frying pan. Crumble tofu into chunks and add to the pan. Cook for about three minutes on medium. Mix in the remaining ingredients EXCEPT for the milk. Reduce heat to low and cook another five minutes or until the tofu appears to firm up. This will vary based on the brand of tofu and could take up to ten minutes. Mix in the milk and let the mixture heat for a few more minutes until the milk has been absorbed. Serve. You could add any vegetables you like to this base (bell peppers, onions, squash, etc.)
Lunch 228.3 Calories \| 4.1g Carbs \| 2.7g Fat \| 46.1g Protein 1 serving Cottage Cheese with Spicy Tuna 228.3 Calories \| 4.1g Carbs \| 2.7g Fat \| 46.1g 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	Cottage Cheese with Spicy Tuna Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
Dinner 423.6 Calories \| 3.4g Carbs \| 31.0g Fat \| 31.7g Protein 1 serving Peppered steaks with blue cheese 352.0 Calories \| 3.0g Carbs \| 26.3g Fat \| 25.4g Protein 1 serving Microwave Poached Eggs 71.6 Calories \| 0.4g Carbs \| 4.8g Fat \| 6.3g Protein	Peppered steaks with blue cheese scaled to 1 serving 1/4 lb Beef tenderloin 1/4 tsp Pepper 3/4 tsp Olive oil 1 tbsp Beef broth or bouillon canned soup 3/4 cup diced Mushrooms 1/4 oz Blue cheese 0 tbsp Spinach Microwave Poached Eggs scaled to 1 serving 1 large Egg 1/8 tsp Vinegar 1/3 cup Water	Peppered steaks with blue cheese Trim fat from steaks. Rub both sides of steaks with pepper. In a large skillet heat olive oil over medium-high heat. Add steaks; reduce heat to medium. Cook to desired doneness, turning once halfway through cooking time. Allow 7 to 9 minutes for medium rare (145 degrees F) to medium (160 degrees ). Transfer steaks to serving platter; keep warm. Add beef broth to skillet. Cook and stir until bubbly to loosen any browned bits in bottom of skillet. Add mushrooms; simmer, uncovered for 4 minutes. Spoon sauce over steaks to serve. Sprinkle with shaved cheese. If desired, garnish with fresh spinach leaves. One serving is 3 ounces cooked meat, 1/4 oz cheese, and 1/4 cup mushroom mixture Microwave Poached Eggs Add the water and white vinegar to a 6 ounce custard cup. Break egg into cup, pierce egg yolk with toothpick, and cover dish loosely with plastic wrap. Place in microwave and cook for 1 minute or until desired doneness. You may need to experiment with cooking times based on the wattage of your microwave and taste preference. Immediately remove egg from hot water with a slotted spoon as it will continue to cook. Serve with salt and pepper to taste.

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