3430 Calorie
Atkins / Ketogenic diet and meal plan
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Example 3430 calorie
atkins / ketogenic diet plan
Example 3430 Calorie Keto Meal Plan
53.2g Carbs
258.1g Fat
199.0g Protein
Breakfast
1385.9 Calories |
33.8g Carbs |
117.8g Fat |
58.4g Protein
3
serving
Zucchini Frittata
601.8 Calories |
19.8g Carbs |
37.0g Fat |
46.3g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
2
strips
Bacon
100.1 Calories |
0.3g Carbs |
9.5g Fat |
3.0g Protein
|
Zucchini Frittata
scaled to 3 serving
3/4 cup, chopped
Onions
1 1/2 cup, chopped
Zucchini
3 spray
Pam cooking spray
6 large
Egg
3 dash
Salt
3 dash
Pepper
3 tbsp, shredded
Cheddar cheese
Pecans
99
g
Pecans
Bacon
scaled to 2 strips
2 strip
Bacon
|
Zucchini Frittata
Preheat the oven to 350F.
Coat an 8-inch oven-proof skillet in cooking spray and place over medium heat. Add the onion and zucchini and saut for 2-3 minutes.
In a large mixing bowl, whisk together the eggs. Pour over the top of vegetables, sprinkle with salt and pepper. Cook until almost set, about 6-7 minutes.
Sprinkle the cheese on top and transfer to the oven. Bake for 4-5 minutes or until the cheese is melted.
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
1791.4 Calories |
19.0g Carbs |
130.7g Fat |
133.8g Protein
3
serving
Firecracker Burgers
1195.3 Calories |
3.5g Carbs |
94.0g Fat |
79.7g Protein
2
serving
Easy Fried Spinach
356.1 Calories |
9.5g Carbs |
34.8g Fat |
6.1g Protein
2
shake
Keto protein shake
240.0 Calories |
6.0g Carbs |
2.0g Fat |
48.0g Protein
|
Firecracker Burgers
scaled to 3 serving
3/4 lb
Ground beef
3/8 cup
Chili peppers
3/4 cube
Chicken broth bouillon
3 slice
Monterey cheese
Easy Fried Spinach
scaled to 2 serving
1 1/3 tbsp
Vegetable oil
1 1/3 tbsp
Butter
2/3 package
Spinach
2 2/3 cloves, minced
Garlic
Keto protein shake
scaled to 2 shake
2 cup
Water
60 grams
Whey protein powder
|
Firecracker Burgers
Preheat grill for high heat.
In a medium bowl, mix the beef and diced green chilies. Crush bouillon cube into powder and sprinkle into bowl. Mix together, and shape into 4 patties.
Lightly oil the grill grate. Grill patties 5 minutes per side, or until well done. Top each patty with cheese about 2 minutes prior to removing from grill.
Easy Fried Spinach
Melt the butter with the canola oil in a large skillet over medium heat until it stops bubbling. This allows the water from the butter to evaporate. Add the garlic; cook and stir for about 2 minutes, until it is just beginning to brown. Put in the spinach leaves and cook for about 5 minutes while stirring, until the leaves are dark and are about 1/4 of their original size.
Keto protein shake
Stir the whey into the water and drink. Ideally use flavored whey, but if you only have unflavored, add in a tiny bit of sweetener and cocoa powder to make it more palatable (both have a negligible amount of carbs).
|