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 atkins / ketogenic diet plan

Example Keto Meal Plan

179.1g Carbs 97.8g Fat 130.7g Protein

Meal Summary	Ingredients	Directions
Breakfast 727.0 Calories \| 45.4g Carbs \| 43.3g Fat \| 39.2g Protein 1 sandwich Rooster Bullet Sandwich 528.4 Calories \| 25.3g Carbs \| 30.3g Fat \| 37.0g Protein 1 square Almond Cornflake Treats 198.6 Calories \| 20.1g Carbs \| 13.0g Fat \| 2.2g Protein	Rooster Bullet Sandwich scaled to 1 sandwich 1 tsp Vegetable oil 2 large Egg 2 oz Turkey sausage 2 slice Whole-wheat bread 1 slice Cheddar cheese Almond Cornflake Treats scaled to 1 square 3/4 tbsp Butter 1 7/8 regular Marshmallows 1/16 cup, sliced Almonds 1 tbsp Coconut meat 3 1/2 tbsp Corn flakes	Rooster Bullet Sandwich Heat vegetable oil in a skillet over medium heat. Scramble eggs. Once eggs have begun to firm up, add in sausage and cheese and continue to cook until all is done and stirred together. Toast bread, top one slice with egg mixture, and top with remaining slice of bread to make a sandwich. Almond Cornflake Treats Combine the butter and marshmallows in a medium saucepan. Cook over medium heat, stirring occasionally, until melted. Stir in the toasted almonds and cornflakes. Press into a 9x13 inch baking pan and let sit for 1/2 hour. Cut into squares and enjoy!
Lunch 684.2 Calories \| 60.4g Carbs \| 29.2g Fat \| 51.3g Protein 1 glass Berry & Banana shake 307.2 Calories \| 41.7g Carbs \| 3.7g Fat \| 31.9g Protein 1 serving Hake with Hazelnuts and Capers 275.5 Calories \| 3.1g Carbs \| 21.9g Fat \| 17.6g Protein 1 serving Stir-Fried Garlic Chives with Chile 101.4 Calories \| 15.6g Carbs \| 3.7g Fat \| 1.8g Protein	Berry & Banana shake scaled to 1 glass 1 container High Protein Vanilla Shake 1/2 cup Blueberries 1 medium Banana Hake with Hazelnuts and Capers scaled to 1 serving 1/8 cup, chopped Hazelnuts or filberts 1/4 cloves, minced Garlic 1/2 tbsp, drained Capers 3 oz Cod 1/2 tbsp Red wine vinegar 0 tbsp Parsley 1/2 tbsp Olive oil 1/2 tbsp Butter 1/2 tbsp Water Stir-Fried Garlic Chives with Chile scaled to 1 serving 3/4 tsp Peanut oil 1/16 tsp Salt 1/4 tsp Crushed red pepper flakes 1/4 cup White rice 1 cup Chives	Berry & Banana shake Put it all in the nutrabullet or blender and away you go! Hake with Hazelnuts and Capers Finely chop parsley. Pulse hazelnuts in food processor until finely chopped. Pat fish dry and season with 1/2 teaspoon salt and 1/4 teaspoon pepper. Heat oil in a large heavy skillet over medium-high heat until it shimmers. Saute fish, turning once, until golden and just cooked through, about 8 minutes total. Transfer to a platter. Melt butter in skillet, then saute hazelnuts with garlic until nuts are golden brown, 1 to 2 minutes. Add vinegar and water, scraping up any brown bits, then remove from heat and stir in capers and parsley. Season with salt and pepper, then spoon over fish. Stir-Fried Garlic Chives with Chile Cut chives into 1/2-inch pieces. Heat wok over high heat until a drop of water vaporizes instantly upon contact. Add oil, swirling to coat wok evenly, and heat until hot and just smoking. Add chives and red pepper flakes and stir-fry, letting chives rest on bottom and sides of wok several seconds between stirs, until chives are tender and slightly browned, 2 to 4 minutes. Stir in salt. Serve over rice.
Dinner 666.9 Calories \| 73.3g Carbs \| 25.2g Fat \| 40.3g Protein 1 tortilla Black Bean Vegetarian Quesadillas 374.4 Calories \| 50.0g Carbs \| 11.8g Fat \| 19.0g Protein 5 bonbons Sour coconut bonbons 292.5 Calories \| 23.3g Carbs \| 13.5g Fat \| 21.3g Protein	Black Bean Vegetarian Quesadillas scaled to 1 tortilla 1/4 can Canned black beans 1/4 cup, shredded Monterey cheese 1/2 cup Salsa 1 tortilla Tortillas Sour coconut bonbons scaled to 5 bonbons 16 2/3 grams Almonds 166 2/3 grams Cottage cheese 16 2/3 grams Coconut meat	Black Bean Vegetarian Quesadillas Combine beans, cheese and 1/4 cup salsa in a medium bowl. Place tortillas on a work surface. Spread 1/2 cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten. Microwave approximately 45 seconds to 1 minute 15 seconds or more depending on your microwave. Serve the quesadillas with the remaining salsa. Sour coconut bonbons Cut the almonds in little pieces. Mix them with the cottage cheese until a homogenous mix is achieved. Shape them into balls (1 inch in diameter) and add a whole almond in the middle. Roll them around in the coconut flakes. Put in the refrigerator for half an hour to tighten up.

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