1350 Calorie
Atkins / Ketogenic diet and meal plan
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Example 1350 calorie
atkins / ketogenic diet plan
Example 1350 Calorie Keto Meal Plan
37.0g Carbs
57.2g Fat
185.2g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
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Lunch
428.1 Calories |
24.1g Carbs |
8.3g Fat |
63.7g Protein
1
serving
All American Tuna
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
1
serving
Cottage Cheese with Radishes
172.3 Calories |
8.2g Carbs |
2.4g Fat |
28.4g 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
Cottage Cheese with Radishes
scaled to 1 serving
1 cup,
Cottage cheese
1 dash
Salt
1 dash
Pepper
1/2 cup slices
Radishes
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
|
Dinner
992.7 Calories |
12.9g Carbs |
48.9g Fat |
121.5g Protein
2
serving
Healthy Caesar Salad
921.0 Calories |
12.5g Carbs |
44.1g Fat |
115.3g Protein
1
serving
Microwave Poached Eggs
71.6 Calories |
0.4g Carbs |
4.8g Fat |
6.3g Protein
|
Healthy Caesar Salad
scaled to 2 serving
2 tbsp
Caesar salad dressing
6 cup
Spinach
2 breast
Chicken breast
2 tbsp
Olive oil
2 tbsp
Parmesan cheese
Microwave Poached Eggs
scaled to 1 serving
1 large
Egg
1/8 tsp
Vinegar
1/3 cup
Water
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Healthy Caesar Salad
Prepare chicken breast by first pounding with a kitchen mallet or the back of a heavy jar until it is all approximately the same thickness. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side. The internal temperature should be 165° Fahrenheit.
In a separate container, mix the low-fat Caesar salad dressing with remaining olive oil.
Combine spinach, shredded chicken breast, parmesan cheese and dressing into a bowl and serve.
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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