3270 Calorie
Atkins / Ketogenic diet and meal plan
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Example 3270 calorie
atkins / ketogenic diet plan
Example 3270 Calorie Keto Meal Plan
29.4g Carbs
265.2g Fat
197.0g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
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|
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Lunch
636.5 Calories |
7.1g Carbs |
36.0g Fat |
67.5g Protein
2
serving
Curry Chicken Salad
406.3 Calories |
6.3g Carbs |
16.8g Fat |
53.9g Protein
2
oz
(57 g)
Cheddar cheese
230.2 Calories |
0.8g Carbs |
19.2g Fat |
13.6g Protein
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Curry Chicken Salad
scaled to 2 serving
1/3 tsp
Olive oil
1 breast
Chicken breast
1 stalks, large
Celery
2 2/3 tbsp
Light mayonnaise
2/3 tsp
Curry powder
Cheddar cheese
57
g
Cheddar cheese
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Curry Chicken Salad
Dice celery.
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder.
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Dinner
2648.8 Calories |
22.3g Carbs |
229.2g Fat |
129.4g Protein
3
steak
Panfried steak with garlic butter
2185.5 Calories |
3.4g Carbs |
187.4g Fat |
118.2g Protein
2
serving
Easy Fried Spinach
356.1 Calories |
9.5g Carbs |
34.8g Fat |
6.1g Protein
2
serving
Pan Roasted Asparagus
107.2 Calories |
9.3g Carbs |
7.0g Fat |
5.1g Protein
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Panfried steak with garlic butter
scaled to 3 steak
6 tbsp
Butter
1/2 cloves, minced
Garlic
21 oz
Beef tenderloin
3/4 tbsp
Olive oil
1 1/2 dash
Pepper
1 1/2 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
Pan Roasted Asparagus
scaled to 2 serving
1/2 lb
Asparagus
1/2 tbsp
Olive oil
1/2 clove
Garlic
1/2 tsp
Salt
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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.
Pan Roasted Asparagus
Trim the bottom inch or two off the asparagus. Finely chop the garlic.
Cut spears in half crosswise.
Heat olive oil in a large heavy skillet.
Add asparagus.
Toss well.
Sprinkle with salt and garlic.
Toss well for one to two minutes.
Serve hot or at room temperature.
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