3470 Calorie
Atkins / Ketogenic diet and meal plan
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Example 3470 calorie
atkins / ketogenic diet plan
Example 3470 Calorie Keto Meal Plan
51.5g Carbs
124.5g Fat
261.6g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
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Lunch
691.2 Calories |
13.4g Carbs |
8.3g Fat |
138.5g Protein
3
serving
Cottage Cheese with Spicy Tuna
684.8 Calories |
12.2g Carbs |
8.2g Fat |
138.2g Protein
1
stalk, medium (7-1/2" - 8" long)
(40 g)
Celery
6.4 Calories |
1.2g Carbs |
0.1g Fat |
0.3g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 3 serving
1 1/2 cup,
Cottage cheese
1 1/2 tsp
Dill
3 can
Tuna
3 tsp
Sriracha Sauce
Celery
1
stalk, medium (7-1/2" - 8" long)
Celery
|
Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
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Dinner
1696.4 Calories |
38.2g Carbs |
116.3g Fat |
123.1g Protein
3
Serving
Thai Pork Salad
1197.0 Calories |
27.9g Carbs |
72.0g Fat |
104.4g Protein
2
serving
Easy Fried Spinach
356.1 Calories |
9.5g Carbs |
34.8g Fat |
6.1g Protein
2
serving
Microwave Poached Eggs
143.3 Calories |
0.7g Carbs |
9.5g Fat |
12.6g Protein
|
Thai Pork Salad
scaled to 3 Serving
2 1/4 steak, excluding refuse
Pork shoulder, blade
2 1/4 tbsp
Oyster sauce
2 1/4 tbsp
Soy sauce
2 1/4 cup shredded
Lettuce
3/4 medium
Carrots
1 1/2 medium
Red bell pepper
2 1/4 tbsp
Light mayonnaise
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
Microwave Poached Eggs
scaled to 2 serving
2 large
Egg
1/4 tsp
Vinegar
2/3 cup
Water
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Thai Pork Salad
Mix the pork with the oyster and soy sauce in a mixing bowl, and marinade overnight if desired.
Fry the pork in a saucepan over a high heat, cooking in 2 portions if necessary - making sure not to overcrowd the pan.
Combine all ingredients in a salad bowl (or Tupperware container if storing for later).
This recipe can easily be doubled or halved by frying up the meat first and storing in the refrigerator or freezer until ready to eat.
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.
Microwave Poached Eggs
Add the water and white vinegar to a 6 ounce custard cup.
Break egg into cup, pierce egg yolk with toothpick, and cover dish loosely with plastic wrap.
Place in microwave and cook for 1 minute or until desired doneness.
You may need to experiment with cooking times based on the wattage of your microwave and taste preference.
Immediately remove egg from hot water with a slotted spoon as it will continue to cook.
Serve with salt and pepper to taste.
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