1620 Calorie
Atkins / Ketogenic diet and meal plan
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Example 1620 calorie
atkins / ketogenic diet plan
Example 1620 Calorie Keto Meal Plan
42.5g Carbs
118.9g Fat
119.1g Protein
Breakfast
902.8 Calories |
15.0g Carbs |
87.5g Fat |
25.1g Protein
1
serving
Curry Cheddar Scrambled Eggs
218.7 Calories |
1.2g Carbs |
16.2g Fat |
16.0g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
Curry Cheddar Scrambled Eggs
scaled to 1 serving
1/4 tsp
Curry powder
1 dash
Salt
1 dash
Pepper
2 large
Egg
2 tbsp, shredded
Cheddar cheese
1/2 tsp
Butter
Pecans
99
g
Pecans
|
Curry Cheddar Scrambled Eggs
Sprinkle the curry powder, salt and pepper onto the beaten eggs; beat together until well blended. Stir in the Cheddar cheese.
Melt the margarine in a skillet over medium heat. Pour in the eggs, and cook, stirring constantly until firmed to desired temperature, 3 to 5 minutes.
|
Lunch
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
1
serving
All American Tuna
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g 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
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
|
Dinner
513.3 Calories |
11.5g Carbs |
25.5g Fat |
58.7g Protein
1
serving
Healthy Caesar Salad
460.5 Calories |
6.3g Carbs |
22.1g Fat |
57.6g Protein
1
serving
Roasted Cherry Tomatoes with Mint
52.7 Calories |
5.3g Carbs |
3.4g Fat |
1.1g Protein
|
Healthy Caesar Salad
scaled to 1 serving
1 tbsp
Caesar salad dressing
3 cup
Spinach
1 breast
Chicken breast
1 tbsp
Olive oil
1 tbsp
Parmesan cheese
Roasted Cherry Tomatoes with Mint
scaled to 1 serving
1/2 tbsp
Spearmint
1/16 tsp
Salt
0.031 tsp
Pepper
3/4 tsp
Olive oil
1/2 cup
Organic Cherry Tomatoes
|
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.
Roasted Cherry Tomatoes with Mint
PREPARATION: Finely chop mint.
Preheat oven to 425F.
Toss tomatoes with oil, salt, and pepper in a small baking pan and roast in middle of oven until skins just begin to split, 5 to 10 minutes.
Sprinkle tomatoes with mint.
|