2720 Calorie
Atkins / Ketogenic diet and meal plan
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Example 2720 calorie
atkins / ketogenic diet plan
Example 2720 Calorie Keto Meal Plan
47.7g Carbs
213.0g Fat
145.9g Protein
Breakfast
1640.0 Calories |
34.7g Carbs |
146.5g Fat |
57.4g Protein
3
serving
Simple Spinach Scramble
755.8 Calories |
20.4g Carbs |
56.2g Fat |
42.3g 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
|
Simple Spinach Scramble
scaled to 3 serving
6 tsp
Olive oil
3 cup
Spinach
3/4 cup, chopped
Onions
6 ring
Red bell pepper
6 large
Egg
3 dash
Salt
3 dash
Pepper
Pecans
99
g
Pecans
Bacon
scaled to 4 strips
4 strip
Bacon
|
Simple Spinach Scramble
Heat olive oil in a pan over medium heat.
Clean the spinach off and throw it into the pan while still wet. Cook on medium heat and season with salt and pepper.
Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.
Add the eggs and scramble until cooked. Top with salt and pepper.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
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
115.1 Calories |
0.4g Carbs |
9.6g Fat |
6.8g Protein
1
oz
(28 g)
Cheddar cheese
115.1 Calories |
0.4g Carbs |
9.6g Fat |
6.8g Protein
|
Cheddar cheese
28
g
Cheddar cheese
|
|
Dinner
893.4 Calories |
12.6g Carbs |
56.9g Fat |
81.7g Protein
2
serving
Dill Poached Salmon
499.4 Calories |
1.3g Carbs |
22.2g Fat |
69.2g Protein
2
serving
Asparagus Parmesan
394.0 Calories |
11.2g Carbs |
34.8g Fat |
12.6g Protein
|
Dill Poached Salmon
scaled to 2 serving
12 oz
Atlantic salmon
1 cup
Chicken broth
1/2 cup sprigs
Dill
Asparagus Parmesan
scaled to 2 serving
0.4 tbsp
Butter
1.6 tbsp
Olive oil
0.4 lb
Asparagus
0.3 cup
Parmesan cheese
0.4 dash
Salt
0.4 dash
Pepper
|
Dill Poached Salmon
Place the salmon fillets in a large pot, and pour in the chicken broth. Bring to a boil, reduce heat to low, and place dill in the pot. Cover, and cook 15 minutes, or until fish is easily flaked with a fork.
Each serving is a 6 oz fillet (170 grams before cooking).
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.
|