1720 Calorie
Atkins / Ketogenic diet and meal plan
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Example 1720 calorie
atkins / ketogenic diet plan
Example 1720 Calorie Keto Meal Plan
47.8g Carbs
106.3g Fat
219.2g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
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Lunch
120.0 Calories |
3.0g Carbs |
1.0g Fat |
24.0g Protein
1
shake
Keto protein shake
120.0 Calories |
3.0g Carbs |
1.0g Fat |
24.0g Protein
|
Keto protein shake
scaled to 1 shake
1 cup
Water
30 grams
Whey protein powder
|
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).
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Dinner
1895.0 Calories |
44.8g Carbs |
105.3g Fat |
195.3g Protein
3
serving
Cheesy Chicken and Spinach
1524.7 Calories |
23.0g Carbs |
74.0g Fat |
186.5g Protein
1
serving
Balsamic Asparagus
57.5 Calories |
5.4g Carbs |
3.5g Fat |
2.7g Protein
2
cup
Bachelor Brussel Sprouts
312.8 Calories |
16.4g Carbs |
27.8g Fat |
6.1g Protein
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Cheesy Chicken and Spinach
scaled to 3 serving
3 tbsp
Olive oil
6 half breast
Chicken breast
3 cup
Spinach
3 cup cherry tomatoes
Cherry tomatoes
3 oz
Mozzarella cheese
Balsamic Asparagus
scaled to 1 serving
6 spear, large
Asparagus
3/4 tsp
Olive oil
0.031 tsp
Pepper
3/4 tsp
Balsamic vinegar
Bachelor Brussel Sprouts
scaled to 2 cup
2 cup
Brussels sprouts
1/2 tsp
Salt
1/2 tsp
Pepper
2 tbsp
Coconut oil
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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.
Balsamic Asparagus
Prepare asparagus by washing and snapping off tough end.
Heat oil in frying pan.
Add asparagus and keep moving around in pan until changes colour (approx 3-5 minutes) add balsamic vinegar and the pepper sprinkling over all of the asparagus.
Remove from heat and cover for a few minutes to let flavours develop. Serve.
Bachelor Brussel Sprouts
Wash sprouts, cut off and discard stems, then split in half length wise
Heat coconut oil in frying pan on medium
Add brussels sprout halves then season them while stirring to coat evenly
Cook until slightly charred on edges, allow to cool then serve (dressing optional)
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