1360 Calorie
Atkins / Ketogenic diet and meal plan
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Example 1360 calorie
atkins / ketogenic diet plan
Example 1360 Calorie Keto Meal Plan
29.4g Carbs
77.3g Fat
140.0g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
|
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.
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Dinner
1280.0 Calories |
23.0g Carbs |
70.3g Fat |
138.7g Protein
3
serving
Roasted Salmon
727.2 Calories |
0.6g Carbs |
40.6g Fat |
84.7g Protein
2
cup
Bachelor Brussel Sprouts
312.8 Calories |
16.4g Carbs |
27.8g Fat |
6.1g Protein
2
shake
Keto protein shake
240.0 Calories |
6.0g Carbs |
2.0g Fat |
48.0g Protein
|
Roasted Salmon
scaled to 3 serving
15 oz
Atlantic salmon
3 tsp
Olive oil
1 1/2 tsp, leaves
Tarragon
1 1/2 tbsp chopped
Chives
Bachelor Brussel Sprouts
scaled to 2 cup
2 cup
Brussels sprouts
1/2 tsp
Salt
1/2 tsp
Pepper
2 tbsp
Coconut oil
Keto protein shake
scaled to 2 shake
2 cup
Water
60 grams
Whey protein powder
|
Roasted Salmon
PREPARATION: Chop chives.
Preheat oven to 425°F.
Rub salmon all over with 1 teaspoon oil and season with salt and pepper. Roast, skin side down, on a foil-lined baking sheet in upper third of oven until fish is just cooked through, about 12 minutes. Cut salmon in half crosswise, then lift flesh from skin with a metal spatula and transfer to a plate. Discard skin, then drizzle salmon with oil and sprinkle with herbs.
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)
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).
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