1580 Calorie
Atkins / Ketogenic diet and meal plan
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Example 1580 calorie
atkins / ketogenic diet plan
Example 1580 Calorie Keto Meal Plan
33.8g Carbs
109.2g Fat
104.8g Protein
Breakfast
355.8 Calories |
3.5g Carbs |
27.8g Fat |
21.9g Protein
1
Serving
Southwestern Eggs
255.8 Calories |
3.2g Carbs |
18.3g Fat |
18.9g Protein
2
strips
Bacon
100.1 Calories |
0.3g Carbs |
9.5g Fat |
3.0g Protein
|
Southwestern Eggs
scaled to 1 Serving
1 spray
Pam cooking spray
2 large
Egg
1 tbsp
Salsa
1 oz
Mexican cheese
Bacon
scaled to 2 strips
2 strip
Bacon
|
Southwestern Eggs
Use some vegetable spray to oil the pan. Allow it to warm up on medium heat. Put the eggs in the pan and scramble. Lower the heat. Add salsa and crumble cheese. Stir until firm and then eat.
Bacon
Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
|
Lunch
308.5 Calories |
16.2g Carbs |
25.0g Fat |
8.8g Protein
1
serving
Cool Summer Cucumber and Tomato Toss
91.6 Calories |
6.4g Carbs |
7.0g Fat |
1.2g Protein
1
serving
Almond Butter & Celery
217.0 Calories |
9.8g Carbs |
18.0g Fat |
7.6g 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
Almond Butter & Celery
scaled to 1 serving
2 tbsp
Almond butter
2 stalks, large
Celery
|
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.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
|
Dinner
910.8 Calories |
14.1g Carbs |
56.4g Fat |
74.0g Protein
2
serving
Poached Salmon
554.7 Calories |
4.5g Carbs |
21.6g Fat |
67.9g Protein
2
serving
Easy Fried Spinach
356.1 Calories |
9.5g Carbs |
34.8g Fat |
6.1g Protein
|
Poached Salmon
scaled to 2 serving
1/2 dash
Salt
1 1/2 sprig
Dill
0.4 tsp
Parsley
1/4 cup
Water
1/2 serving 5 fl oz
White wine
1 1/2 tbsp chopped
Shallots
1/2 dash
Pepper
12 oz
Atlantic salmon
Easy Fried Spinach
scaled to 2 serving
1 1/3 tbsp
Vegetable oil
1 1/3 tbsp
Butter
2/3 package
Spinach
2 2/3 cloves, minced
Garlic
|
Poached Salmon
Sprinkle the salmon fillets with a little salt. Put the wine, water, dill, parsley and onions in a saute pan, and bring to a simmer on medium heat.
Place salmon fillets, skin-side down on the pan. Cover. Cook 5 to 10 minutes, depending on the thickness of the fillet, or to desired done-ness. Do not overcook. Serve sprinkled with freshly ground black pepper.
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.
|