1050 Calorie
Atkins / Ketogenic diet and meal plan
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Example 1050 calorie
atkins / ketogenic diet plan
Example 1050 Calorie Keto Meal Plan
20.7g Carbs
60.0g Fat
100.0g Protein
Breakfast
219.3 Calories |
2.6g Carbs |
15.9g Fat |
16.1g Protein
1
serving
Scrambled Eggs with Spinach and Feta
219.3 Calories |
2.6g Carbs |
15.9g Fat |
16.1g Protein
|
Scrambled Eggs with Spinach and Feta
scaled to 1 serving
1/2 tsp
Olive oil
1/8 cup, crumbled
Feta cheese
1 cup
Spinach
2 large
Egg
|
Scrambled Eggs with Spinach and Feta
Wilt spinach down in a small skillet over low heat with ½ teaspoon of olive oil. Season to taste.
Beat the eggs and add to the skillet with the spinach. Stir slowly over medium-low heat until they reach your desired doneness. Sprinkle in the feta cheese and stir to combine and soften the cheese.
|
Lunch
228.3 Calories |
4.1g Carbs |
2.7g Fat |
46.1g Protein
1
serving
Cottage Cheese with Spicy Tuna
228.3 Calories |
4.1g Carbs |
2.7g Fat |
46.1g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 1 serving
1/2 cup,
Cottage cheese
1/2 tsp
Dill
1 can
Tuna
1 tsp
Sriracha Sauce
|
Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
|
Dinner
577.1 Calories |
14.1g Carbs |
41.4g Fat |
37.9g Protein
1
Serving
Thai Pork Salad
399.0 Calories |
9.3g Carbs |
24.0g Fat |
34.8g Protein
1
serving
Easy Fried Spinach
178.1 Calories |
4.8g Carbs |
17.4g Fat |
3.1g Protein
|
Thai Pork Salad
scaled to 1 Serving
3/4 steak, excluding refuse
Pork shoulder, blade
3/4 tbsp
Oyster sauce
3/4 tbsp
Soy sauce
3/4 cup shredded
Lettuce
1/4 medium
Carrots
1/2 medium
Red bell pepper
3/4 tbsp
Light mayonnaise
Easy Fried Spinach
scaled to 1 serving
2/3 tbsp
Vegetable oil
2/3 tbsp
Butter
1/3 package
Spinach
1 1/3 cloves, minced
Garlic
|
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.
|