2210 Calorie
Atkins / Ketogenic diet and meal plan
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Example 2210 calorie
atkins / ketogenic diet plan
Example 2210 Calorie Keto Meal Plan
66.7g Carbs
131.8g Fat
214.6g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
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Lunch
945.6 Calories |
51.6g Carbs |
47.9g Fat |
85.8g Protein
2
serving
All American Tuna
511.7 Calories |
31.9g Carbs |
11.9g Fat |
70.6g Protein
2
serving
Almond Butter & Celery
433.9 Calories |
19.6g Carbs |
36.0g Fat |
15.2g Protein
|
All American Tuna
scaled to 2 serving
2 can
Tuna
2 tbsp
Light mayonnaise
1/4 cup, diced
Celery
1 large
Pickles
2 slice
Wheat bread
Almond Butter & Celery
scaled to 2 serving
4 tbsp
Almond butter
4 stalks, large
Celery
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
|
Dinner
1350.9 Calories |
15.1g Carbs |
84.0g Fat |
128.8g Protein
3
serving
Feta-Stuffed Hamburgers
1030.4 Calories |
5.2g Carbs |
74.9g Fat |
79.2g Protein
1
serving
Garlic Kale
80.6 Calories |
3.9g Carbs |
7.1g Fat |
1.6g Protein
2
shake
Keto protein shake
240.0 Calories |
6.0g Carbs |
2.0g Fat |
48.0g Protein
|
Feta-Stuffed Hamburgers
scaled to 3 serving
3/4 lb
Ground beef
3/8 tsp
Worcestershire sauce
3/4 tsp
Parsley
3/4 dash
Salt
3/4 dash
Pepper
3/4 cup, crumbled
Feta cheese
Garlic Kale
scaled to 1 serving
1/2 cup, chopped
Kale
1/2 tbsp
Olive oil
1 cloves, minced
Garlic
Keto protein shake
scaled to 2 shake
2 cup
Water
60 grams
Whey protein powder
|
Feta-Stuffed Hamburgers
Preheat an outdoor grill for medium heat, and lightly oil the grate.
Knead together the ground beef, Worcestershire sauce, parsley, salt, and pepper in a bowl. Form the mixture into 8 equal-sized balls; flatten to make thin patties. Place about 1/4 cup of feta cheese onto each of four of the patties. Top each of the patties with cheese with one of the patties without; press the edges together to seal the cheese into the center.
Cook on the preheated grill until the burgers are cooked to your desired degree of doneness, 7 to 8 minutes per side for well done. An instant-read thermometer inserted into the center should read 160 degrees F (70 degrees C).
Garlic Kale
Tear the kale leaves into bite-size pieces from the thick stems; discard the stems.
Heat the olive oil in a large pot over medium heat. Cook and stir the garlic in the hot oil until softened, about 2 minutes. Add the kale and continue cooking and stirring until the kale is bright green and wilted, about 5 minutes more.
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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