2330 Calorie
Atkins / Ketogenic diet and meal plan
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Example 2330 calorie
atkins / ketogenic diet plan
Example 2330 Calorie Keto Meal Plan
28.8g Carbs
111.2g Fat
134.7g 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
1578.3 Calories |
22.4g Carbs |
104.2g Fat |
133.4g Protein
3
slice
Nancyelle's Thin and Crispy Low Carb Pizza
1108.2 Calories |
15.6g Carbs |
83.0g Fat |
71.9g Protein
2
oz
(57 g)
Cheddar cheese
230.2 Calories |
0.8g Carbs |
19.2g Fat |
13.6g Protein
2
shake
Keto protein shake
240.0 Calories |
6.0g Carbs |
2.0g Fat |
48.0g Protein
|
Nancyelle's Thin and Crispy Low Carb Pizza
scaled to 3 slice
3 oz
Mozzarella cheese
1 1/2 oz
Cheddar cheese
1 1/8 extra large
Egg
3/8 tsp
Garlic powder
3/8 tsp, ground
Basil
1/8 cup
Pizza sauce
1/8 lb
Mushrooms
1/8 cup, chopped or strips
Green peppers
3 oz
Sausage
3 oz
Pepperoni
Cheddar cheese
57
g
Cheddar cheese
Keto protein shake
scaled to 2 shake
2 cup
Water
60 grams
Whey protein powder
|
Nancyelle's Thin and Crispy Low Carb Pizza
Cook the sausage in a skillet until done, chop and set aside. Mix the cheeses, eggs, garlic powder and basil well.
Line a 16-inch pizza pan with parchment paper or nonstick foil. Evenly spread the cheese mixture in the pan, almost to the edge, making it as thin as possible.
Bake at 450º 15-20 minutes until golden brown. I suggest checking it after about 10 minutes. If it's getting very dark on the edges and top, turn the oven down to 400º and continue baking until brown all over and no longer pale on the bottom. Pat off any excess grease then add your toppings. Keeping the oven rack in the center position, put the pizza under the broiler until the toppings are hot and any cheese you added is melted and bubbly, about 4-5 minutes.
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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