2320 Calorie
Atkins / Ketogenic diet and meal plan
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Example 2320 calorie
atkins / ketogenic diet plan
Example 2320 Calorie Keto Meal Plan
65.4g Carbs
159.0g Fat
175.6g Protein
Breakfast
1523.0 Calories |
39.7g Carbs |
111.5g Fat |
100.5g Protein
3
serving
Keto Pumpkin Protein Bars
638.7 Calories |
25.4g Carbs |
21.2g Fat |
85.4g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
4
strips
Bacon
200.2 Calories |
0.6g Carbs |
19.1g Fat |
6.1g Protein
|
Keto Pumpkin Protein Bars
scaled to 3 serving
90 grams
Whey protein powder
3/8 cup
Pumpkin
3/8 cup
Cream cheese
3/4 extra large
Egg
1 1/8 tsp
Pumpkin pie spice
Pecans
99
g
Pecans
Bacon
scaled to 4 strips
4 strip
Bacon
|
Keto Pumpkin Protein Bars
Preheat oven to 350F.
Grease a loaf pan or use a cooking spray to coat sides.
Mash together pumpkin and cream cheese. Stir in protein powder until thoroughly combined. Add egg and mix until the dough becomes more like a pancake batter.
Pour into your greased/silicon pan and bake for 20 minutes. Let cool and slice.
Bacon
Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
|
Lunch
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
1
serving
All American Tuna
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
|
All American Tuna
scaled to 1 serving
1 can
Tuna
1 tbsp
Light mayonnaise
1/8 cup, diced
Celery
1/2 large
Pickles
1 slice
Wheat bread
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
|
Dinner
569.4 Calories |
9.7g Carbs |
41.5g Fat |
39.8g Protein
1
serving
Rosemary Trout with Cherry-Tomato Sauce
372.4 Calories |
4.1g Carbs |
24.1g Fat |
33.5g Protein
1
serving
Asparagus Parmesan
197.0 Calories |
5.6g Carbs |
17.4g Fat |
6.3g Protein
|
Rosemary Trout with Cherry-Tomato Sauce
scaled to 1 serving
1/2 tsp
Rosemary
1 tbsp
Olive oil
1/2 cup cherry tomatoes
Cherry tomatoes
1/4 tbsp chopped
Shallots
1/4 dash
Salt
1/4 dash
Pepper
3/4 tsp
Balsamic vinegar
2 fillet
Trout
Asparagus Parmesan
scaled to 1 serving
0.6 tsp
Butter
0.8 tbsp
Olive oil
0.2 lb
Asparagus
3 tbsp
Parmesan cheese
0.2 dash
Salt
0.2 dash
Pepper
|
Rosemary Trout with Cherry-Tomato Sauce
PREPARATION: Halve tomatoes. Chop shallot, rosemary.
Mix tomatoes, shallot, vinegar, and chopped
rosemary in bowl. Stir in 1 tablespoon oil.
Season sauce with salt and pepper.
Open trout like book on work surface.
Sprinkle with salt and pepper. Place
2 rosemary sprigs on each; fold over to close.
Divide 3 tablespoons oil between 2
large nonstick skillets. Place over medium-high
heat. Add 2 trout to each skillet. Cook
trout until brown outside and just opaque in
center, about 4 minutes per side. Transfer to
plates. Spoon sauce alongside.
Asparagus Parmesan
Melt butter with olive oil in a large skillet over medium heat. Add asparagus spears, and cook, stirring occasionally for about 10 minutes, or to desired firmness. Drain off excess oil, and sprinkle with Parmesan cheese, salt and pepper.
|