1700 Calorie
Atkins / Ketogenic diet and meal plan
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Example 1700 calorie
atkins / ketogenic diet plan
Example 1700 Calorie Keto Meal Plan
35.7g Carbs
85.2g Fat
187.1g Protein
Breakfast
0 Calories |
0g Carbs |
0g Fat |
0g Protein
|
|
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Lunch
348.3 Calories |
7.0g Carbs |
3.7g Fat |
70.0g Protein
1
serving
Cottage Cheese with Spicy Tuna
228.3 Calories |
4.1g Carbs |
2.7g Fat |
46.1g Protein
1
shake
Keto protein shake
120.0 Calories |
3.0g Carbs |
1.0g Fat |
24.0g 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
Keto protein shake
scaled to 1 shake
1 cup
Water
30 grams
Whey protein powder
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Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. 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
1340.0 Calories |
28.6g Carbs |
81.5g Fat |
117.0g Protein
3
Serving
Thai Pork Salad
1197.0 Calories |
27.9g Carbs |
72.0g Fat |
104.4g Protein
2
serving
Easy Hard-Boiled Eggs
143 Calories |
0.7g Carbs |
9.5g Fat |
12.6g Protein
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Thai Pork Salad
scaled to 3 Serving
2 1/4 steak, excluding refuse
Pork shoulder, blade
2 1/4 tbsp
Oyster sauce
2 1/4 tbsp
Soy sauce
2 1/4 cup shredded
Lettuce
3/4 medium
Carrots
1 1/2 medium
Red bell pepper
2 1/4 tbsp
Light mayonnaise
Easy Hard-Boiled Eggs
scaled to 2 serving
2 large
Egg
|
Thai Pork Salad
Mix the pork with the oyster and soy sauce in a mixing bowl, and marinade overnight if desired.
Fry the pork in a saucepan over a high heat, cooking in 2 portions if necessary - making sure not to overcrowd the pan.
Combine all ingredients in a salad bowl (or Tupperware container if storing for later).
This recipe can easily be doubled or halved by frying up the meat first and storing in the refrigerator or freezer until ready to eat.
Easy Hard-Boiled Eggs
Place eggs in a pot; pour enough water over the eggs to cover. Cover and turn stove to high; bring to a boil; turn off heat and place pot on a cool burner. Let the pot sit with the cover on for 15 minutes. Meanwhile, fill a large bowl halfway with cold water; transfer the eggs from the pot to the cold water. Replace the water with cold water as needed to keep cold until the eggs are completely cooled. Chill in refrigerator at least 2 hours before peeling.
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