2900 Calorie
Atkins / Ketogenic diet and meal plan
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Example 2900 calorie
atkins / ketogenic diet plan
Example 2900 Calorie Keto Meal Plan
67.8g Carbs
125.6g Fat
170.1g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
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Lunch
189.5 Calories |
14.0g Carbs |
14.1g Fat |
2.8g Protein
2
serving
Cool Summer Cucumber and Tomato Toss
183.1 Calories |
12.8g Carbs |
14.1g Fat |
2.5g Protein
1
stalk, medium (7-1/2" - 8" long)
(40 g)
Celery
6.4 Calories |
1.2g Carbs |
0.1g Fat |
0.3g Protein
|
Cool Summer Cucumber and Tomato Toss
scaled to 2 serving
1/2 large
Cucumber
1 large whole
Tomatoes
1 tbsp
Balsamic vinegar
1 tbsp
Olive oil
1/2 dash
Salt
1/2 dash
Pepper
Celery
1
stalk, medium (7-1/2" - 8" long)
Celery
|
Cool Summer Cucumber and Tomato Toss
Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve.
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Dinner
1897.7 Calories |
53.8g Carbs |
111.5g Fat |
167.3g Protein
3
Serving
Thai Pork Salad
1197.0 Calories |
27.9g Carbs |
72.0g Fat |
104.4g Protein
2
serving
Easy Fried Spinach
356.1 Calories |
9.5g Carbs |
34.8g Fat |
6.1g Protein
2
serving
Cottage Cheese with Radishes
344.5 Calories |
16.3g Carbs |
4.7g Fat |
56.8g Protein
|
Thai Pork Salad
scaled to 3 Serving
2 1/4 steak, excluding refuse
Pork shoulder, blade
2 1/4 tbsp
Oyster sauce
2 1/4 tbsp
Soy sauce
2 1/4 cup shredded
Lettuce
3/4 medium
Carrots
1 1/2 medium
Red bell pepper
2 1/4 tbsp
Light mayonnaise
Easy Fried Spinach
scaled to 2 serving
1 1/3 tbsp
Vegetable oil
1 1/3 tbsp
Butter
2/3 package
Spinach
2 2/3 cloves, minced
Garlic
Cottage Cheese with Radishes
scaled to 2 serving
2 cup,
Cottage cheese
2 dash
Salt
2 dash
Pepper
1 cup slices
Radishes
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Thai Pork Salad
Mix the pork with the oyster and soy sauce in a mixing bowl, and marinade overnight if desired.
Fry the pork in a saucepan over a high heat, cooking in 2 portions if necessary - making sure not to overcrowd the pan.
Combine all ingredients in a salad bowl (or Tupperware container if storing for later).
This recipe can easily be doubled or halved by frying up the meat first and storing in the refrigerator or freezer until ready to eat.
Easy Fried Spinach
Melt the butter with the canola oil in a large skillet over medium heat until it stops bubbling. This allows the water from the butter to evaporate. Add the garlic; cook and stir for about 2 minutes, until it is just beginning to brown. Put in the spinach leaves and cook for about 5 minutes while stirring, until the leaves are dark and are about 1/4 of their original size.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
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