730 Calorie
Atkins / Ketogenic diet and meal plan
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Example 730 calorie
atkins / ketogenic diet plan
Example 730 Calorie Keto Meal Plan
14.5g Carbs
34.2g Fat
90.7g Protein
Breakfast
255.8 Calories |
3.2g Carbs |
18.3g Fat |
18.9g Protein
1
Serving
Southwestern Eggs
255.8 Calories |
3.2g Carbs |
18.3g Fat |
18.9g Protein
|
Southwestern Eggs
scaled to 1 Serving
1 spray
Pam cooking spray
2 large
Egg
1 tbsp
Salsa
1 oz
Mexican cheese
|
Southwestern Eggs
Use some vegetable spray to oil the pan. Allow it to warm up on medium heat. Put the eggs in the pan and scramble. Lower the heat. Add salsa and crumble cheese. Stir until firm and then eat.
|
Lunch
211.5 Calories |
9.4g Carbs |
8.0g Fat |
25.2g Protein
1
serving
Cool Summer Cucumber and Tomato Toss
91.6 Calories |
6.4g Carbs |
7.0g Fat |
1.2g Protein
1
shake
Keto protein shake
120.0 Calories |
3.0g Carbs |
1.0g Fat |
24.0g Protein
|
Cool Summer Cucumber and Tomato Toss
scaled to 1 serving
1/4 large
Cucumber
1/2 large whole
Tomatoes
1/2 tbsp
Balsamic vinegar
1/2 tbsp
Olive oil
1/4 dash
Salt
1/4 dash
Pepper
Keto protein shake
scaled to 1 shake
1 cup
Water
30 grams
Whey protein powder
|
Cool Summer Cucumber and Tomato Toss
Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve.
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).
|
Dinner
274.1 Calories |
1.9g Carbs |
7.9g Fat |
46.6g Protein
1
serving
Mesquite Garlic Trout
274.1 Calories |
1.9g Carbs |
7.9g Fat |
46.6g Protein
|
Mesquite Garlic Trout
scaled to 1 serving
1/4 tsp
Grill Creations Smokey Mesquite Seasoning
1/4 tsp
Salt
8 oz
Trout
1 tsp
Garlic
|
Mesquite Garlic Trout
Pre-heat oven or outside grill to 450 °F (220 °C).
Cut the head and tail off of a gutted, cleaned trout.
Place the minced garlic inside the open belly of the trout (add more than 4 teaspoons if preferred). Sprinkle mesquite seasoning and salt over the garlic and allow the belly to close naturally.
Place the trout onto a sheet of aluminum foil and wrap the foil loosely over the trout so that it is sealed, but in a tent fashion.
Place in the oven or grill for approximately 20 minutes.
Check to see if the meat flakes. Do not overcook.
|