14-Day Keto Meal Plan: Day 13

By The Captain June 4, 2019

Keto Meal Plan wellness captain

Keto Meal Plan

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.

DAY 13

Atkins 40 Diet - Day 1 Breakfast:

Spinach and Feta 1-minute Keto Muffins (2 muffins) – 354 kcal


30 g (about 12) macadamia nuts – 200 kcal

Atkins 40 Diet - Day 1Lunch:

Deli rolls (6), each made with 1 slice roast beef, 1 slice Swiss cheese and 1 leaf romaine lettuce, dipped in 50/50 mayonnaise-horseradish sauce – 485 kcal


50g salmon jerky – 153 kcal

Atkins 40 Diet - Day 1Dinner:

150g whole roasted chicken (your choice of breast, thigh, etc.) with 150g broccoli roasted in 2 Tbsp olive oil – 591 kcal

Daily total:  1,783 kcal

Atkins 40 Diet - Day 1

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

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Coconut flour
Feta cheese
Macadamia nuts
Roast beef slices
Swiss cheese slices
Salmon jerky
Whole chicken

Atkins 40 Diet - Day 1Also need to have:

Baking soda
Olive oil

Atkins 40 Diet - Day 1

There’s plenty to get excited about on today’s menu, starting with these easy and scrumptious breakfast “muffins,” which we recommend doing Greek-style for the added nutrition of spinach and creamy feta cheese. Lunch is just as simple, meat and cheese roll-ups dipped in a spicy horseradish sauce. Finally, bird is the word for dinner — a whole chicken, that is — roasted in garlic and lemon to golden brown perfection and served with a side of superfood broccoli.

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 DAY13

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Wellness Captain