2390 Calorie
Atkins / Ketogenic diet and meal plan
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Example 2390 calorie
atkins / ketogenic diet plan
Example 2390 Calorie Keto Meal Plan
57.7g Carbs
163.7g Fat
172.7g Protein
Breakfast
1085.3 Calories |
26.9g Carbs |
95.9g Fat |
40.0g Protein
2
serving
Zucchini Frittata
401.2 Calories |
13.2g Carbs |
24.7g Fat |
30.9g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
Zucchini Frittata
scaled to 2 serving
1/2 cup, chopped
Onions
1 cup, chopped
Zucchini
2 spray
Pam cooking spray
4 large
Egg
2 dash
Salt
2 dash
Pepper
2 tbsp, shredded
Cheddar cheese
Pecans
99
g
Pecans
|
Zucchini Frittata
Preheat the oven to 350F.
Coat an 8-inch oven-proof skillet in cooking spray and place over medium heat. Add the onion and zucchini and saut for 2-3 minutes.
In a large mixing bowl, whisk together the eggs. Pour over the top of vegetables, sprinkle with salt and pepper. Cook until almost set, about 6-7 minutes.
Sprinkle the cheese on top and transfer to the oven. Bake for 4-5 minutes or until the cheese is melted.
|
Lunch
890.5 Calories |
27.8g Carbs |
41.4g Fat |
107.3g Protein
2
serving
Cottage Cheese with Spicy Tuna
456.5 Calories |
8.1g Carbs |
5.5g Fat |
92.1g Protein
2
serving
Almond Butter & Celery
433.9 Calories |
19.6g Carbs |
36.0g Fat |
15.2g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 2 serving
1 cup,
Cottage cheese
1 tsp
Dill
2 can
Tuna
2 tsp
Sriracha Sauce
Almond Butter & Celery
scaled to 2 serving
4 tbsp
Almond butter
4 stalks, large
Celery
|
Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
Almond Butter & Celery
Spread almond butter on celery and enjoy!
|
Dinner
352.0 Calories |
3.0g Carbs |
26.3g Fat |
25.4g Protein
1
serving
Peppered steaks with blue cheese
352.0 Calories |
3.0g Carbs |
26.3g Fat |
25.4g Protein
|
Peppered steaks with blue cheese
scaled to 1 serving
1/4 lb
Beef tenderloin
1/4 tsp
Pepper
3/4 tsp
Olive oil
1 tbsp
Beef broth or bouillon canned soup
3/4 cup diced
Mushrooms
1/4 oz
Blue cheese
0 tbsp
Spinach
|
Peppered steaks with blue cheese
Trim fat from steaks. Rub both sides of steaks with pepper. In a large skillet heat olive oil over medium-high heat.
Add steaks; reduce heat to medium. Cook to desired doneness, turning once halfway through cooking time.
Allow 7 to 9 minutes for medium rare (145 degrees F) to medium (160 degrees ). Transfer steaks to serving platter; keep warm.
Add beef broth to skillet. Cook and stir until bubbly to loosen any browned bits in bottom of skillet. Add mushrooms; simmer, uncovered for 4 minutes. Spoon sauce over steaks to serve. Sprinkle with shaved cheese. If desired, garnish with fresh spinach leaves.
One serving is 3 ounces cooked meat, 1/4 oz cheese, and 1/4 cup mushroom mixture
|