3250 Calorie
Atkins / Ketogenic diet and meal plan
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Example 3250 calorie
atkins / ketogenic diet plan
Example 3250 Calorie Keto Meal Plan
58.2g Carbs
255.2g Fat
192.5g Protein
Breakfast
2024.2 Calories |
31.2g Carbs |
191.2g Fat |
66.3g Protein
3
serving
Curry Cheddar Scrambled Eggs
656.0 Calories |
3.7g Carbs |
48.7g Fat |
48.1g Protein
2
cup, halves
(198 g)
Pecans
1368.2 Calories |
27.4g Carbs |
142.5g Fat |
18.2g Protein
|
Curry Cheddar Scrambled Eggs
scaled to 3 serving
3/4 tsp
Curry powder
3 dash
Salt
3 dash
Pepper
6 large
Egg
6 tbsp, shredded
Cheddar cheese
1 1/2 tsp
Butter
Pecans
198
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
91.6 Calories |
6.4g Carbs |
7.0g Fat |
1.2g Protein
1
serving
Cool Summer Cucumber and Tomato Toss
91.6 Calories |
6.4g Carbs |
7.0g Fat |
1.2g Protein
|
Cool Summer Cucumber and Tomato Toss
scaled to 1 serving
1/4 large
Cucumber
1/2 large whole
Tomatoes
1/2 tbsp
Balsamic vinegar
1/2 tbsp
Olive oil
1/4 dash
Salt
1/4 dash
Pepper
|
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.
|
Dinner
1116.0 Calories |
20.6g Carbs |
57.0g Fat |
125.0g Protein
2
serving
Sliced Steak with Arugula
703.7 Calories |
6.4g Carbs |
52.6g Fat |
48.7g Protein
2
shake
Keto protein shake
240.0 Calories |
6.0g Carbs |
2.0g Fat |
48.0g Protein
1
serving
Cottage Cheese with Radishes
172.3 Calories |
8.2g Carbs |
2.4g Fat |
28.4g Protein
|
Sliced Steak with Arugula
scaled to 2 serving
1 cloves, minced
Garlic
2 1/2 cup
Arugula
3/4 tbsp
Red wine vinegar
3/8 tsp
Pepper
1/2 tbsp chopped
Shallots
1/2 tsp
Salt
2 tbsp
Olive oil
3/4 tbsp
Balsamic vinegar
1/2 tbsp
Rosemary
8 oz
Beef top sirloin
Keto protein shake
scaled to 2 shake
2 cup
Water
60 grams
Whey protein powder
Cottage Cheese with Radishes
scaled to 1 serving
1 cup
Cottage cheese
1 dash
Salt
1 dash
Pepper
1/2 cup slices
Radishes
|
Sliced Steak with Arugula
Mound arugula on a large platter.
Heat oil with garlic and rosemary in a 12-inch heavy skillet over high heat, turning garlic once or twice, until garlic is golden, about 4 minutes. Discard garlic and rosemary.
Meanwhile, cut steak crosswise into 1/8-inch-thick slices and toss with 3/4 teaspoon salt and 1/2 teaspoon pepper. Add meat to skillet all at once and saute over high heat, tossing with tongs to color evenly, about 1 minute for medium-rare. Arrange steak over arugula using tongs, then add shallot to oil in skillet along with vinegars and remaining 1/4 teaspoon each of salt and pepper and boil 2 minutes. Pour dressing over steak and serve immediately.
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).
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
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