1490 Calorie
Atkins / Ketogenic diet and meal plan
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Example 1490 calorie
atkins / ketogenic diet plan
Example 1490 Calorie Keto Meal Plan
28.2g Carbs
109.4g Fat
149.5g Protein
Breakfast
532.7 Calories |
4.2g Carbs |
50.2g Fat |
17.3g Protein
1
serving
Keto Bacon & Cheese Mug Cake
532.7 Calories |
4.2g Carbs |
50.2g Fat |
17.3g Protein
|
Keto Bacon & Cheese Mug Cake
scaled to 1 serving
1 extra large
Egg
2 tbsp
Butter
1/8 cup
Almond Flour
1/2 tsp
Baking powder
2 strip
Bacon
2 tbsp, shredded
Cheddar cheese
1 tbsp chopped
Chives
1 serving
Table Blend Salt Free Seasoning Blend
1 dash
Salt
|
Keto Bacon & Cheese Mug Cake
Cook bacon and drain. Set aside.
Mix egg, butter, almond flour, and baking powder together.
Chop bacon and chives, then mix together with shredded cheese and seasoning.
Combine bacon and cheese mixture with flour mixture in a mug. Microwave for 65 seconds on high (power level 10).
Lightly slam cup against plate to take the mug cake out. Add extra chives and serve.
|
Lunch
152.4 Calories |
8.6g Carbs |
9.9g Fat |
7.9g Protein
1
serving
Cream Cheese Pickles
152.4 Calories |
8.6g Carbs |
9.9g Fat |
7.9g Protein
|
Cream Cheese Pickles
scaled to 1 serving
1 large
Pickles
1/4 cup
Cream cheese
5/16 oz
Cured beef, thin-sliced beef
|
Cream Cheese Pickles
Spread or pat cream cheese around each pickle. Wrap 2 sheets of meat around each pickle. Refrigerate pickles overnight, slice before serving.
|
Dinner
1016.5 Calories |
15.4g Carbs |
49.3g Fat |
124.4g Protein
2
serving
Cheesy Chicken and Spinach
1016.5 Calories |
15.4g Carbs |
49.3g Fat |
124.4g Protein
|
Cheesy Chicken and Spinach
scaled to 2 serving
2 tbsp
Olive oil
4 half breast
Chicken breast
2 cup
Spinach
2 cup cherry tomatoes
Cherry tomatoes
2 oz
Mozzarella cheese
|
Cheesy Chicken and Spinach
Heat olive oil in a skillet over medium-high heat. Add chicken, cooking about 5-7 minutes. Flip chicken and continue to cook another 5-7 minutes until internal temperatures reaches 165F / 74C.
While the chicken is cooking, cut up tomatoes and spinach in to bite sized pieces.
Sauté vegetables in pan, season with garlic and salt as desired.
Shred or grate preferred cheese, like mozzarella, and add to pan.
When chicken is done cooking remove it from heat. You can either smother the chicken or stuff it with the vegetables mix.
|