980 Calorie
Atkins / Ketogenic diet and meal plan
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Example 980 calorie
atkins / ketogenic diet plan
Example 980 Calorie Keto Meal Plan
27.5g Carbs
67.0g Fat
89.8g Protein
Breakfast
244.9 Calories |
1.8g Carbs |
19.6g Fat |
14.7g Protein
1
serving
Egyptian Feta Cheese Omelet Roll
244.9 Calories |
1.8g Carbs |
19.6g Fat |
14.7g Protein
|
Egyptian Feta Cheese Omelet Roll
scaled to 1 serving
2 large
Egg
1/4 tsp
Pepper
1/2 oz
Feta cheese
1/2 tsp
Reduced fat milk
1/2 tbsp
Vegetable oil
|
Egyptian Feta Cheese Omelet Roll
In a small bowl, beat eggs and pepper together. In another small bowl, combine crumbled cheese with milk.
Heat oil in a large non-stick skillet over medium-high heat. Pour in eggs, and tilt pan until bottom is evenly covered. When edges appear cooked, place feta mixture in a line in the center of eggs. Using a spatula, fold eggs over top and bottom of cheese, then fold sides over.
|
Lunch
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
1
serving
All American Tuna
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
|
All American Tuna
scaled to 1 serving
1 can
Tuna
1 tbsp
Light mayonnaise
1/8 cup, diced
Celery
1/2 large
Pickles
1 slice
Wheat bread
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
|
Dinner
569.4 Calories |
9.7g Carbs |
41.5g Fat |
39.8g Protein
1
serving
Rosemary Trout with Cherry-Tomato Sauce
372.4 Calories |
4.1g Carbs |
24.1g Fat |
33.5g Protein
1
serving
Asparagus Parmesan
197.0 Calories |
5.6g Carbs |
17.4g Fat |
6.3g Protein
|
Rosemary Trout with Cherry-Tomato Sauce
scaled to 1 serving
1/2 tsp
Rosemary
1 tbsp
Olive oil
1/2 cup cherry tomatoes
Cherry tomatoes
1/4 tbsp chopped
Shallots
1/4 dash
Salt
1/4 dash
Pepper
3/4 tsp
Balsamic vinegar
2 fillet
Trout
Asparagus Parmesan
scaled to 1 serving
0.6 tsp
Butter
0.8 tbsp
Olive oil
0.2 lb
Asparagus
3 tbsp
Parmesan cheese
0.2 dash
Salt
0.2 dash
Pepper
|
Rosemary Trout with Cherry-Tomato Sauce
PREPARATION: Halve tomatoes. Chop shallot, rosemary.
Mix tomatoes, shallot, vinegar, and chopped
rosemary in bowl. Stir in 1 tablespoon oil.
Season sauce with salt and pepper.
Open trout like book on work surface.
Sprinkle with salt and pepper. Place
2 rosemary sprigs on each; fold over to close.
Divide 3 tablespoons oil between 2
large nonstick skillets. Place over medium-high
heat. Add 2 trout to each skillet. Cook
trout until brown outside and just opaque in
center, about 4 minutes per side. Transfer to
plates. Spoon sauce alongside.
Asparagus Parmesan
Melt butter with olive oil in a large skillet over medium heat. Add asparagus spears, and cook, stirring occasionally for about 10 minutes, or to desired firmness. Drain off excess oil, and sprinkle with Parmesan cheese, salt and pepper.
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