3100 Calorie
Atkins / Ketogenic diet and meal plan
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Example 3100 calorie
atkins / ketogenic diet plan
Example 3100 Calorie Keto Meal Plan
99.5g Carbs
161.5g Fat
186.2g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
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Lunch
619.2 Calories |
35.6g Carbs |
25.8g Fat |
60.5g Protein
3
serving
Cool Summer Cucumber and Tomato Toss
274.7 Calories |
19.3g Carbs |
21.1g Fat |
3.7g Protein
2
serving
Cottage Cheese with Radishes
344.5 Calories |
16.3g Carbs |
4.7g Fat |
56.8g Protein
|
Cool Summer Cucumber and Tomato Toss
scaled to 3 serving
3/4 large
Cucumber
1 1/2 large whole
Tomatoes
1 1/2 tbsp
Balsamic vinegar
1 1/2 tbsp
Olive oil
3/4 dash
Salt
3/4 dash
Pepper
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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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.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
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Dinner
1943.7 Calories |
64.0g Carbs |
135.7g Fat |
125.7g Protein
3
Serving
Thai Pork Salad
1197.0 Calories |
27.9g Carbs |
72.0g Fat |
104.4g Protein
2
cup
Bachelor Brussel Sprouts
312.8 Calories |
16.4g Carbs |
27.8g Fat |
6.1g Protein
2
serving
Almond Butter & Celery
433.9 Calories |
19.6g Carbs |
36.0g Fat |
15.2g Protein
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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
Bachelor Brussel Sprouts
scaled to 2 cup
2 cup
Brussels sprouts
1/2 tsp
Salt
1/2 tsp
Pepper
2 tbsp
Coconut oil
Almond Butter & Celery
scaled to 2 serving
4 tbsp
Almond butter
4 stalks, large
Celery
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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.
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)
Almond Butter & Celery
Spread almond butter on celery and enjoy!
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