3210 Calorie
Atkins / Ketogenic diet and meal plan
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Example 3210 calorie
atkins / ketogenic diet plan
Example 3210 Calorie Keto Meal Plan
61.3g Carbs
160.1g Fat
284.7g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
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Lunch
1358.7 Calories |
37.8g Carbs |
46.2g Fat |
201.3g Protein
3
serving
Cottage Cheese with Spicy Tuna
684.8 Calories |
12.2g Carbs |
8.2g Fat |
138.2g Protein
2
serving
Almond Butter & Celery
433.9 Calories |
19.6g Carbs |
36.0g Fat |
15.2g Protein
2
shake
Keto protein shake
240.0 Calories |
6.0g Carbs |
2.0g Fat |
48.0g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 3 serving
1 1/2 cup,
Cottage cheese
1 1/2 tsp
Dill
3 can
Tuna
3 tsp
Sriracha Sauce
Almond Butter & Celery
scaled to 2 serving
4 tbsp
Almond butter
4 stalks, large
Celery
Keto protein shake
scaled to 2 shake
2 cup
Water
60 grams
Whey protein powder
|
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!
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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Dinner
1434.1 Calories |
23.5g Carbs |
113.9g Fat |
83.4g Protein
3
serving
Peppered steaks with blue cheese
1055.9 Calories |
9.1g Carbs |
78.9g Fat |
76.2g Protein
1
medium whole (2-3/5" dia)
(123 g)
Tomatoes
22.1 Calories |
4.8g Carbs |
0.2g Fat |
1.1g Protein
2
serving
Easy Fried Spinach
356.1 Calories |
9.5g Carbs |
34.8g Fat |
6.1g Protein
|
Peppered steaks with blue cheese
scaled to 3 serving
3/4 lb
Beef tenderloin
3/4 tsp
Pepper
3/4 tbsp
Olive oil
3 tbsp
Beef broth or bouillon canned soup
2 1/4 cup diced
Mushrooms
3/4 oz
Blue cheese
2 tbsp
Spinach
Tomatoes
1
medium whole (2-3/5" dia)
Tomatoes
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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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
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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