Atkins / Ketogenic diet and meal plan
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atkins / ketogenic diet plan
Sunday's Diet Plan
2078.1 Calories
179.1g Carbs
97.8g Fat
130.7g Protein
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
Almond Cornflake Treats
scaled to 1 square
|
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
Hake with Hazelnuts and Capers
scaled to 1 serving
Stir-Fried Garlic Chives with Chile
scaled to 1 serving
|
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
Sour coconut bonbons
scaled to 5 bonbons
|
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.
|