2780 Calorie
Atkins / Ketogenic diet and meal plan
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Example 2780 calorie
atkins / ketogenic diet plan
Example 2780 Calorie Keto Meal Plan
59.5g Carbs
138.5g Fat
228.6g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
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Lunch
341.7 Calories |
24.5g Carbs |
20.2g Fat |
16.9g Protein
2
serving
Cream Cheese Pickles
304.8 Calories |
17.3g Carbs |
19.9g Fat |
15.7g Protein
1
medium (approx 2-3/4" long, 2-1/2 dia.)
(119 g)
Red bell pepper
36.9 Calories |
7.2g Carbs |
0.4g Fat |
1.2g Protein
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Cream Cheese Pickles
scaled to 2 serving
2 large
Pickles
1/2 cup
Cream cheese
5/8 oz
Cured beef, thin-sliced beef
Red bell pepper
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
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Cream Cheese Pickles
Spread or pat cream cheese around each pickle. Wrap 2 sheets of meat around each pickle. Refrigerate pickles overnight, slice before serving.
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Dinner
2061.7 Calories |
35.0g Carbs |
118.3g Fat |
211.6g Protein
3
serving
Cheesy Chicken and Spinach
1524.7 Calories |
23.0g Carbs |
74.0g Fat |
186.5g Protein
2
serving
Asparagus Parmesan
394.0 Calories |
11.2g Carbs |
34.8g Fat |
12.6g Protein
2
serving
Easy Hard-Boiled Eggs
143 Calories |
0.7g Carbs |
9.5g Fat |
12.6g Protein
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Cheesy Chicken and Spinach
scaled to 3 serving
3 tbsp
Olive oil
6 half breast
Chicken breast
3 cup
Spinach
3 cup cherry tomatoes
Cherry tomatoes
3 oz
Mozzarella cheese
Asparagus Parmesan
scaled to 2 serving
0.4 tbsp
Butter
1.6 tbsp
Olive oil
0.4 lb
Asparagus
0.3 cup
Parmesan cheese
0.4 dash
Salt
0.4 dash
Pepper
Easy Hard-Boiled Eggs
scaled to 2 serving
2 large
Egg
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Cheesy Chicken and Spinach
Heat olive oil in a skillet over medium-high heat. Add chicken, cooking about 5-7 minutes. Flip chicken and continue to cook another 5-7 minutes until internal temperatures reaches 165F / 74C.
While the chicken is cooking, cut up tomatoes and spinach in to bite sized pieces.
Sauté vegetables in pan, season with garlic and salt as desired.
Shred or grate preferred cheese, like mozzarella, and add to pan.
When chicken is done cooking remove it from heat. You can either smother the chicken or stuff it with the vegetables mix.
Asparagus Parmesan
Melt butter with olive oil in a large skillet over medium heat. Add asparagus spears, and cook, stirring occasionally for about 10 minutes, or to desired firmness. Drain off excess oil, and sprinkle with Parmesan cheese, salt and pepper.
Easy Hard-Boiled Eggs
Place eggs in a pot; pour enough water over the eggs to cover. Cover and turn stove to high; bring to a boil; turn off heat and place pot on a cool burner. Let the pot sit with the cover on for 15 minutes. Meanwhile, fill a large bowl halfway with cold water; transfer the eggs from the pot to the cold water. Replace the water with cold water as needed to keep cold until the eggs are completely cooled. Chill in refrigerator at least 2 hours before peeling.
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