890 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 890 calorie atkins / ketogenic diet plan

Example 890 Calorie Keto Meal Plan

21.7g Carbs 55.1g Fat 63.7g Protein

Meal Summary	Ingredients	Directions
Breakfast 367.2 Calories \| 6.2g Carbs \| 29.2g Fat \| 19.2g Protein 1 serving Caramelized onion frittata 367.2 Calories \| 6.2g Carbs \| 29.2g Fat \| 19.2g Protein	Caramelized onion frittata scaled to 1 serving 1 1/2 extra large Egg 1/2 link, 4/lb Italian sausage 1/2 medium Onions 1 dash Salt 1 dash Pepper 3/4 tsp Coconut oil	Caramelized onion frittata Preheat oven to 350F. Whisk eggs and thinly slice the onions. Cook italian sausage in a large skillet over medium heat until cooked through. Use a wooden spoon to break up the sausage while it cooks. Grease a glass baking dish with the coconut oil. Place your italian sausage in the dish. While pan is still hot and over medium heat, add your sliced onions to the italian sausage grease. Cooking down for about 8-10 minutes, continuously stirring onions to prevent burning. While the onions are caramelizing, mix in your eggs with the italian sausage in your baking dish. Once your onions are caramelized, place the onions on top throughout the baking dish, covering all the eggs and italian sausage. Bake for 10-13 minutes or until your eggs are completely cooked through in the middle.
Lunch 152.4 Calories \| 8.6g Carbs \| 9.9g Fat \| 7.9g Protein 1 serving Cream Cheese Pickles 152.4 Calories \| 8.6g Carbs \| 9.9g Fat \| 7.9g Protein	Cream Cheese Pickles scaled to 1 serving 1 large Pickles 1/4 cup Cream cheese 5/16 oz Cured beef, thin-sliced beef	Cream Cheese Pickles Spread or pat cream cheese around each pickle. Wrap 2 sheets of meat around each pickle. Refrigerate pickles overnight, slice before serving.
Dinner 346.1 Calories \| 6.9g Carbs \| 16.0g Fat \| 36.6g Protein 1 serving Poached Salmon 277.3 Calories \| 2.3g Carbs \| 10.8g Fat \| 34.0g Protein 6 spears Roasted asparagus 68.8 Calories \| 4.7g Carbs \| 5.2g Fat \| 2.6g Protein	Poached Salmon scaled to 1 serving 1/4 dash Salt 3/4 sprig Dill 0.2 tsp Parsley 2 tbsp Water 1/4 serving 5 fl oz White wine 3/4 tbsp chopped Shallots 1/4 dash Pepper 6 oz Atlantic salmon Roasted asparagus scaled to 6 spears 6 spear, large Asparagus 1/8 tsp Salt 3/8 tbsp Olive oil	Poached Salmon Sprinkle the salmon fillets with a little salt. Put the wine, water, dill, parsley and onions in a saute pan, and bring to a simmer on medium heat. Place salmon fillets, skin-side down on the pan. Cover. Cook 5 to 10 minutes, depending on the thickness of the fillet, or to desired done-ness. Do not overcook. Serve sprinkled with freshly ground black pepper. Roasted asparagus Preheat oven to 425F. Cut off the woody bottom part of the asparagus spears and discard. With a vegetable peeler, peel off the skin on the bottom 2-3 inches of the spears. This keeps the asparagus from being all "stringy" Place asparagus on foil-lined baking sheet and drizzle with olive oil. Sprinkle with salt With your hands, roll the asparagus around until they are evenly coated with oil and salt. Roast for 10-15 minutes, depending on the thickness of your stalks and how tender you like them. They should be tender when pierced with the tip of a knife. The tips of the spears will get very brown but watch them to prevent burning. They are great plain, but sometimes I serve them with a light vinaigrette if we need something acidic to balance out our meal.

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