1100 Calorie
Atkins / Ketogenic diet and meal plan
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Example 1100 calorie
atkins / ketogenic diet plan
Example 1100 Calorie Keto Meal Plan
21.9g Carbs
64.2g Fat
98.6g Protein
Breakfast
244.9 Calories |
1.8g Carbs |
19.6g Fat |
14.7g Protein
1
serving
Egyptian Feta Cheese Omelet Roll
244.9 Calories |
1.8g Carbs |
19.6g Fat |
14.7g Protein
|
Egyptian Feta Cheese Omelet Roll
scaled to 1 serving
2 large
Egg
1/4 tsp
Pepper
1/2 oz
Feta cheese
1/2 tsp
Reduced fat milk
1/2 tbsp
Vegetable oil
|
Egyptian Feta Cheese Omelet Roll
In a small bowl, beat eggs and pepper together. In another small bowl, combine crumbled cheese with milk.
Heat oil in a large non-stick skillet over medium-high heat. Pour in eggs, and tilt pan until bottom is evenly covered. When edges appear cooked, place feta mixture in a line in the center of eggs. Using a spatula, fold eggs over top and bottom of cheese, then fold sides over.
|
Lunch
265.2 Calories |
11.2g Carbs |
3.1g Fat |
47.2g Protein
1
serving
Cottage Cheese with Spicy Tuna
228.3 Calories |
4.1g Carbs |
2.7g Fat |
46.1g Protein
1
medium (approx 2-3/4" long, 2-1/2 dia.)
(119 g)
Red bell pepper
36.9 Calories |
7.2g Carbs |
0.4g Fat |
1.2g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 1 serving
1/2 cup,
Cottage cheese
1/2 tsp
Dill
1 can
Tuna
1 tsp
Sriracha Sauce
Red bell pepper
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
|
Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
|
Dinner
550.5 Calories |
8.9g Carbs |
41.5g Fat |
36.6g Protein
1
serving
Rosemary Trout with Cherry-Tomato Sauce
372.4 Calories |
4.1g Carbs |
24.1g Fat |
33.5g Protein
1
serving
Easy Fried Spinach
178.1 Calories |
4.8g Carbs |
17.4g Fat |
3.1g Protein
|
Rosemary Trout with Cherry-Tomato Sauce
scaled to 1 serving
1/2 tsp
Rosemary
1 tbsp
Olive oil
1/2 cup cherry tomatoes
Cherry tomatoes
1/4 tbsp chopped
Shallots
1/4 dash
Salt
1/4 dash
Pepper
3/4 tsp
Balsamic vinegar
2 fillet
Trout
Easy Fried Spinach
scaled to 1 serving
2/3 tbsp
Vegetable oil
2/3 tbsp
Butter
1/3 package
Spinach
1 1/3 cloves, minced
Garlic
|
Rosemary Trout with Cherry-Tomato Sauce
PREPARATION: Halve tomatoes. Chop shallot, rosemary.
Mix tomatoes, shallot, vinegar, and chopped
rosemary in bowl. Stir in 1 tablespoon oil.
Season sauce with salt and pepper.
Open trout like book on work surface.
Sprinkle with salt and pepper. Place
2 rosemary sprigs on each; fold over to close.
Divide 3 tablespoons oil between 2
large nonstick skillets. Place over medium-high
heat. Add 2 trout to each skillet. Cook
trout until brown outside and just opaque in
center, about 4 minutes per side. Transfer to
plates. Spoon sauce alongside.
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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