2990 Calorie
Atkins / Ketogenic diet and meal plan
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Example 2990 calorie
atkins / ketogenic diet plan
Example 2990 Calorie Keto Meal Plan
109.0g Carbs
176.3g Fat
255.8g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
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Lunch
1546.0 Calories |
83.9g Carbs |
58.5g Fat |
177.9g Protein
3
serving
All American Tuna
767.5 Calories |
47.9g Carbs |
17.8g Fat |
105.9g Protein
2
serving
Almond Butter & Celery
433.9 Calories |
19.6g Carbs |
36.0g Fat |
15.2g Protein
2
serving
Cottage Cheese with Radishes
344.5 Calories |
16.3g Carbs |
4.7g Fat |
56.8g Protein
|
All American Tuna
scaled to 3 serving
3 can
Tuna
3 tbsp
Light mayonnaise
3/8 cup, diced
Celery
1 1/2 large
Pickles
3 slice
Wheat bread
Almond Butter & Celery
scaled to 2 serving
4 tbsp
Almond butter
4 stalks, large
Celery
Cottage Cheese with Radishes
scaled to 2 serving
2 cup,
Cottage cheese
2 dash
Salt
2 dash
Pepper
1 cup slices
Radishes
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All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
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Dinner
1464.3 Calories |
25.2g Carbs |
117.8g Fat |
78.0g Protein
3
slice
Nancyelle's Thin and Crispy Low Carb Pizza
1108.2 Calories |
15.6g Carbs |
83.0g Fat |
71.9g Protein
2
serving
Easy Fried Spinach
356.1 Calories |
9.5g Carbs |
34.8g Fat |
6.1g 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
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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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.
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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