1910 Calorie
Atkins / Ketogenic diet and meal plan
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Example 1910 calorie
atkins / ketogenic diet plan
Example 1910 Calorie Keto Meal Plan
50.1g Carbs
132.1g Fat
134.9g Protein
Breakfast
532.7 Calories |
4.2g Carbs |
50.2g Fat |
17.3g Protein
1
serving
Keto Bacon & Cheese Mug Cake
532.7 Calories |
4.2g Carbs |
50.2g Fat |
17.3g Protein
|
Keto Bacon & Cheese Mug Cake
scaled to 1 serving
1 extra large
Egg
2 tbsp
Butter
1/8 cup
Almond Flour
1/2 tsp
Baking powder
2 strip
Bacon
2 tbsp, shredded
Cheddar cheese
1 tbsp chopped
Chives
1 serving
Table Blend Salt Free Seasoning Blend
1 dash
Salt
|
Keto Bacon & Cheese Mug Cake
Cook bacon and drain. Set aside.
Mix egg, butter, almond flour, and baking powder together.
Chop bacon and chives, then mix together with shredded cheese and seasoning.
Combine bacon and cheese mixture with flour mixture in a mug. Microwave for 65 seconds on high (power level 10).
Lightly slam cup against plate to take the mug cake out. Add extra chives and serve.
|
Lunch
206.7 Calories |
6.8g Carbs |
16.6g Fat |
8.1g Protein
1
serving
Cool Summer Cucumber and Tomato Toss
91.6 Calories |
6.4g Carbs |
7.0g Fat |
1.2g Protein
1
oz
(28 g)
Cheddar cheese
115.1 Calories |
0.4g Carbs |
9.6g Fat |
6.8g Protein
|
Cool Summer Cucumber and Tomato Toss
scaled to 1 serving
1/4 large
Cucumber
1/2 large whole
Tomatoes
1/2 tbsp
Balsamic vinegar
1/2 tbsp
Olive oil
1/4 dash
Salt
1/4 dash
Pepper
Cheddar cheese
28
g
Cheddar cheese
|
Cool Summer Cucumber and Tomato Toss
Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve.
|
Dinner
1143.9 Calories |
39.1g Carbs |
65.3g Fat |
109.6g Protein
2
serving
Mesquite Garlic Trout
548.1 Calories |
3.9g Carbs |
15.7g Fat |
93.3g Protein
2
serving
Asparagus with Horseradish Butter
282.9 Calories |
18.9g Carbs |
21.8g Fat |
10.3g Protein
2
cup
Bachelor Brussel Sprouts
312.8 Calories |
16.4g Carbs |
27.8g Fat |
6.1g Protein
|
Mesquite Garlic Trout
scaled to 2 serving
1/2 tsp
Grill Creations Smokey Mesquite Seasoning
1/2 tsp
Salt
16 oz
Trout
2 tsp
Garlic
Asparagus with Horseradish Butter
scaled to 2 serving
3/4 tbsp
Horseradish
1/2 tbsp
Olive oil
1 lb
Asparagus
1 1/4 tbsp
Butter
Bachelor Brussel Sprouts
scaled to 2 cup
2 cup
Brussels sprouts
1/2 tsp
Salt
1/2 tsp
Pepper
2 tbsp
Coconut oil
|
Mesquite Garlic Trout
Pre-heat oven or outside grill to 450 °F (220 °C).
Cut the head and tail off of a gutted, cleaned trout.
Place the minced garlic inside the open belly of the trout (add more than 4 teaspoons if preferred). Sprinkle mesquite seasoning and salt over the garlic and allow the belly to close naturally.
Place the trout onto a sheet of aluminum foil and wrap the foil loosely over the trout so that it is sealed, but in a tent fashion.
Place in the oven or grill for approximately 20 minutes.
Check to see if the meat flakes. Do not overcook.
Asparagus with Horseradish Butter
PREPARATION: Trim asparagus and halve lengthwise. Soften butter.
Preheat oven to 450F with rack in middle.
Toss asparagus with oil and
1/4 teaspoon each of salt and pepper in a 4-sided sheet pan. Roast until just tender, about 10 minutes.
Mash together butter, horseradish, and 1/8 teaspoon salt. Toss asparagus with horseradish butter.
Bachelor Brussel Sprouts
Wash sprouts, cut off and discard stems, then split in half length wise
Heat coconut oil in frying pan on medium
Add brussels sprout halves then season them while stirring to coat evenly
Cook until slightly charred on edges, allow to cool then serve (dressing optional)
|