2490 Calorie
Atkins / Ketogenic diet and meal plan
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Example 2490 calorie
atkins / ketogenic diet plan
Example 2490 Calorie Keto Meal Plan
25.7g Carbs
180.5g Fat
138.6g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
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Lunch
445.2 Calories |
13.9g Carbs |
20.7g Fat |
53.6g Protein
1
serving
Cottage Cheese with Spicy Tuna
228.3 Calories |
4.1g Carbs |
2.7g Fat |
46.1g Protein
1
serving
Almond Butter & Celery
217.0 Calories |
9.8g Carbs |
18.0g Fat |
7.6g 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
Almond Butter & Celery
scaled to 1 serving
2 tbsp
Almond butter
2 stalks, large
Celery
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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!
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Dinner
1813.1 Calories |
11.8g Carbs |
159.7g Fat |
84.9g Protein
2
steak
Panfried steak with garlic butter
1457.0 Calories |
2.3g Carbs |
124.9g Fat |
78.8g Protein
2
serving
Easy Fried Spinach
356.1 Calories |
9.5g Carbs |
34.8g Fat |
6.1g Protein
|
Panfried steak with garlic butter
scaled to 2 steak
4 tbsp
Butter
1/3 cloves, minced
Garlic
14 oz
Beef tenderloin
1/2 tbsp
Olive oil
1 dash
Pepper
1 large
Scallions
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
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Panfried steak with garlic butter
Makes 4 steaks, assuming each steak is about 7oz (220g).
Place butter in a mixing bowl and using a fork, beat until soft. Add crushed garlic and chopped scallions (spring onions) and mix.
Spoon butter mixture onto plastic wrap and roll into a log cylindrical shape. Refrigerate until firm (15 min).
Heat a frying pan over medium heat for 3-4 minutes until hot. Brush meat with olive oil and sprinkle with pepper.
Place steaks in frying pan and cook without turning until juices rise to uncooked side, 1-2 minutes. Then turn over and cook to your liking, 1 more minute for medium-rare or 2 minutes for medium to well-done.
Place steaks on serving plates, cut garlic butter into quarters and place one on each steak. Serve with a salad.
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.
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