3490 Calorie
Atkins / Ketogenic diet and meal plan
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Example 3490 calorie
atkins / ketogenic diet plan
Example 3490 Calorie Keto Meal Plan
40.3g Carbs
238.6g Fat
156.8g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
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Lunch
304.8 Calories |
17.3g Carbs |
19.9g Fat |
15.7g Protein
2
serving
Cream Cheese Pickles
304.8 Calories |
17.3g Carbs |
19.9g Fat |
15.7g 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
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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
2611.7 Calories |
23.0g Carbs |
218.7g Fat |
141.1g Protein
3
steak
Panfried steak with garlic butter
2185.5 Calories |
3.4g Carbs |
187.4g Fat |
118.2g Protein
2
serving
Microwave Poached Eggs
143.3 Calories |
0.7g Carbs |
9.5g Fat |
12.6g Protein
2
serving
Asparagus with Horseradish Butter
282.9 Calories |
18.9g Carbs |
21.8g Fat |
10.3g 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
Microwave Poached Eggs
scaled to 2 serving
2 large
Egg
1/4 tsp
Vinegar
2/3 cup
Water
Asparagus with Horseradish Butter
scaled to 2 serving
3/4 tbsp
Horseradish
1/2 tbsp
Olive oil
1 lb
Asparagus
1 1/4 tbsp
Butter
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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.
Microwave Poached Eggs
Add the water and white vinegar to a 6 ounce custard cup.
Break egg into cup, pierce egg yolk with toothpick, and cover dish loosely with plastic wrap.
Place in microwave and cook for 1 minute or until desired doneness.
You may need to experiment with cooking times based on the wattage of your microwave and taste preference.
Immediately remove egg from hot water with a slotted spoon as it will continue to cook.
Serve with salt and pepper to taste.
Asparagus with Horseradish Butter
PREPARATION: Trim asparagus and halve lengthwise. Soften butter.
Preheat oven to 450F with rack in middle.
Toss asparagus with oil and
1/4 teaspoon each of salt and pepper in a 4-sided sheet pan. Roast until just tender, about 10 minutes.
Mash together butter, horseradish, and 1/8 teaspoon salt. Toss asparagus with horseradish butter.
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