Reading time: 1 min

14-Day Keto Meal Plan: Day 1

By Captain's Crew March 12, 2019

Healthy meal

A keto or ketogenic diet is very low on carbs and high on fat, which brings your body in a metabolic state of ketosis. This means that your body is running mostly on fat, because it does not have enough carbs to burn for energy. It is extremely effective when it comes to weight loss, consisting of less than 20 grams of net carbs per day.


Atkins 40 Diet - Day 1 Breakfast:

2 eggs fried in 1 Tbsp butter, topped with ½ avocado sliced and 2 slices bacon, crumbled – 546 kcal

Season with salt, pepper and Tabasco sauce to taste


30 g (about 12) macadamia nuts – 200 kcal

Atkins 40 Diet - Day 1 Lunch:

Tossed salad with 60g raw spinach, 120g cherry tomatoes, 15g sliced almonds and 15g feta cheese, dressed with 2 Tbsp olive oil and 1 Tbsp balsamic vinegar – 424 kcal


30g natural peanut butter – 210 kcal

Atkins 40 Diet - Day 1 Dinner:

Cheesesteak Stuffed Peppers, 2 pepper halves – 326 kcal

Daily total:  1,706 kcal

Atkins 40 Diet - Day 1

Atkins 40 Diet - Day 1
Atkins 40 Diet - Day 1 Shopping List:

Eggs, Avocado, Bacon

Macadamia nuts, Sliced almonds

Spinach (fresh), Cherry tomatoes

Feta cheese, Provolone cheese (slices)

Peanut butter (natural)

Bell peppers (any color), Onion (white or yellow)

Sirloin steak


Atkins 40 Diet - Day 1 Also need to have:

Extra virgin olive oil

Balsamic vinegar



Italian seasoning, other herbs

Tabasco sauce (optional)

Atkins 40 Diet - Day 1

Start off the day with this hearty breakfast packed with protein and heart-healthy monounsaturated fat. More savory goodness awaits in your nutty morning and afternoon snacks, sandwiched around a superfood salad teeming with iron, potassium, calcium and other micronutrients. Then finish things off with this keto version of a Philly cheesesteak sandwich, without the bun of course.

Atkins 40 Diet - Day 1 The information provided herein is for informative purposes only. Please consult your physician or health care provider prior to starting the Ketogenic Diet or any other diet for that matter.


Keto Diet

Wellness Captain
Go to top