Complete Week 1 Meal Plan

For all of the following meals: feel free to adjust portion sizes and ingredients to meet your dietary needs and preferences. You can continue with this meal plan for the rest of the week and make variations for the following weeks to create your 14-day keto meal plan. For external sources of information on the keto diet, you can refer to Healthline. Please note that this article is for informational purposes only and should not be considered medical advice. Remember to consult with healthcare professionals or registered dietitians before making any significant dietary changes to ensure they align with your specific health goals. 

 

Day 1 Keto Meal Plan 

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Keto Breakfast - Avocado and Bacon Breakfast Bowl

• Description: A delicious and filling keto breakfast bowl.

• Ingredients:

• 2 large eggs

• 1 avocado

• 2 slices of bacon

• Salt and pepper to taste

• Directions:

• Cut the avocado in half and remove the pit.

• Cook bacon until crispy, then crumble it.

• Scoop out some of the avocado flesh to create a larger bowl.

• Crack an egg into each avocado half.

• Sprinkle with bacon, salt, and pepper.

• Bake at 350°F (175°C) for 15-20 minutes until the eggs are set.

• Nutrition (per serving): Calories: 380, Fat: 31g, Protein: 13g, Carbs: 10g, Fiber: 7g

 

Keto Lunch - Chicken Caesar Salad

• Description: A classic Caesar salad with grilled chicken.

• Ingredients:

• 4 oz (113g) grilled chicken breast

• 2 cups Romaine lettuce, chopped

• 2 tbsp Caesar dressing (keto-friendly)

• 1 tbsp grated Parmesan cheese

• Directions:

• Grill the chicken breast until fully cooked.

• Slice the chicken into thin strips.

• Toss the Romaine lettuce with Caesar dressing.

• Top with chicken strips and Parmesan cheese.

• Nutrition (per serving): Calories: 330, Fat: 20g, Protein: 30g, Carbs: 6g, Fiber: 3g

 

Keto Dinner - Baked Salmon with Garlic Butter

• Description: A flavorful and healthy keto dinner.

• Ingredients:

• 6 oz (170g) salmon fillet

• 2 cloves garlic, minced

• 2 tbsp butter

• 1 tbsp lemon juice

• Salt and pepper to taste

• Directions:

• Preheat the oven to 375°F (190°C).

• Place the salmon fillet on a baking sheet.

• In a small saucepan, melt the butter and sauté the garlic until fragrant.

• Stir in the lemon juice, salt, and pepper.

• Pour the garlic butter mixture over the salmon.

• Bake for 15-20 minutes or until the salmon flakes easily with a fork.

• Nutrition (per serving): Calories: 400, Fat: 30g, Protein: 30g, Carbs: 1g, Fiber: 0g

 

Keto Snack - Cheese and Pepperoni Slices

• Description: A simple and satisfying keto snack.

• Ingredients:

• 1 oz (28g) cheddar cheese slices

• 1 oz (28g) pepperoni slices

• Directions:

• Serve cheese and pepperoni slices together.

• Nutrition (per serving): Calories: 200, Fat: 17g, Protein: 10g, Carbs: 1g, Fiber: 0g

 

Keto Dessert - Chocolate Avocado Mousse

• Description: A creamy and decadent keto dessert.

• Ingredients:

• 1 ripe avocado

• 2 tbsp cocoa powder

• 1 tbsp sweetener (e.g., erythritol or stevia)

• 1/2 tsp vanilla extract

• Directions:

• Blend all ingredients until smooth and creamy.

• Refrigerate for 30 minutes before serving.

• Nutrition (per serving): Calories: 250, Fat: 20g, Protein: 3g, Carbs: 9g, Fiber: 6g

 

Keto Drink - Water with Lemon

• Description: Stay hydrated with a refreshing keto-friendly drink.

• Ingredients:

• 1 cup water

• Squeeze of lemon juice

• Directions:

• Mix water with lemon juice.

• Nutrition (per serving): Calories: 0, Fat: 0g, Protein: 0g, Carbs: 0g, Fiber: 0g

 

Day 2: Keto Meal Plan

 

Keto Breakfast - Spinach and Feta Omelet

• Description: A savory and satisfying keto breakfast.

• Ingredients:

• 3 large eggs

• 1 cup fresh spinach, chopped

• 1/4 cup crumbled feta cheese

• Salt and pepper to taste

• Directions:

• In a bowl, whisk the eggs until well beaten.

• Heat a non-stick skillet over medium heat and add a bit of oil or butter.

• Add the chopped spinach to the skillet and sauté until wilted.

• Pour the beaten eggs over the spinach.

• Cook until the edges start to set, then sprinkle the feta cheese over one-half of the omelette.

• Fold the other half of the omelette over the cheese.

• Continue cooking until the omelette is fully set.

• Nutrition (per serving): Calories: 350, Fat: 26g, Protein: 21g, Carbs: 4g, Fiber: 1g

 

Keto Lunch - Greek Salad with Grilled Chicken

• Description: A fresh and flavorful keto lunch.

• Ingredients:

• 4 oz (113g) grilled chicken breast

• 1 cup cucumber, diced

• 1 cup cherry tomatoes, halved

• 1/4 cup red onion, thinly sliced

• 1/4 cup Kalamata olives

• 2 oz (56g) feta cheese, crumbled

• 2 tbsp olive oil

• 1 tbsp red wine vinegar

• 1 tsp dried oregano

• Directions:

• Grill the chicken breast until fully cooked, then slice it into strips.

• In a large bowl, combine the cucumber, cherry tomatoes, red onion, olives, and feta cheese.

• In a small bowl, whisk together the olive oil, red wine vinegar, and dried oregano to make the dressing.

• Toss the salad with the dressing and top with grilled chicken strips.

• Nutrition (per serving): Calories: 450, Fat: 29g, Protein: 38g, Carbs: 10g, Fiber: 3g

 

Keto Dinner - Steak with Asparagus and Garlic Butter

• Description: A hearty and flavorful keto dinner.

• Ingredients:

• 6 oz (170g) ribeye or sirloin steak

• 1/2 bunch of asparagus spears, trimmed

• 2 cloves garlic, minced

• 2 tbsp butter

• Salt and pepper to taste

• Directions:

• Preheat the grill or a grill pan over high heat.

• Season the steak with salt and pepper.

• Grill the steak to your desired level of doneness (about 3-4 minutes per side for medium-rare).

• While the steak is resting, heat a skillet over medium heat, add the butter and garlic, and sauté until fragrant.

• Steam the asparagus spears until tender-crisp.

• Serve the steak with asparagus and drizzle with garlic butter.

• Nutrition (per serving): Calories: 600, Fat: 45g, Protein: 38g, Carbs: 6g, Fiber: 3g

 

Keto Snack - Celery Sticks with Cream Cheese

• Description: A quick and satisfying keto snack.

• Ingredients:

• 2 celery stalks, cut into sticks

• 2 oz (56g) cream cheese

• Directions:

• Spread cream cheese on celery sticks.

• Nutrition (per serving): Calories: 180, Fat: 16g, Protein: 4g, Carbs: 5g, Fiber: 2g

 

Keto Dessert - Berries with Whipped Cream

• Description: A light and sweet keto dessert.

• Ingredients:

• 1/2 cup mixed berries (strawberries, blueberries, raspberries)

• 2 tbsp heavy whipping cream

• 1/2 tsp sweetener (e.g., erythritol or stevia)

• Directions:

• Whip the heavy cream with the sweetener until stiff peaks form.

• Serve the mixed berries with a dollop of whipped cream.

• Nutrition (per serving): Calories: 150, Fat: 14g, Protein: 1g, Carbs: 5g, Fiber: 3g

 

Keto Drink - Sparkling Water with Lime

• Description: A refreshing and keto-friendly drink.

• Ingredients:

• 1 cup sparkling water

• Squeeze of lime juice

• Directions:

• Mix sparkling water with lime juice.

• Nutrition (per serving): Calories: 0, Fat: 0g, Protein: 0g, Carbs: 0g, Fiber: 0g

 

Day 3: Keto Meal Plan

 

Keto Breakfast - Sausage and Mushroom Breakfast Casserole

• Description: A hearty and delicious keto breakfast casserole.

• Ingredients:

• 4 oz (113g) breakfast sausage

• 1 cup mushrooms, sliced

• 4 large eggs

• 1/4 cup heavy cream

• 1/2 cup shredded cheddar cheese

• Salt and pepper to taste

• Directions:

• Preheat the oven to 350°F (175°C).

• In a skillet, cook the breakfast sausage until browned and crumbled.

• Add the sliced mushrooms to the skillet and sauté until they soften.

• In a bowl, whisk together the eggs and heavy cream. Season with salt and pepper.

• Grease a baking dish and spread the sausage and mushroom mixture on the bottom.

• Pour the egg mixture over the sausage and mushrooms.

• Top with shredded cheddar cheese.

• Bake for 20-25 minutes until the casserole is set and the cheese is bubbly.

• Nutrition (per serving): Calories: 450, Fat: 36g, Protein: 23g, Carbs: 4g, Fiber: 1g

 

Keto Lunch - Turkey and Avocado Lettuce Wraps

• Description: A light and satisfying keto lunch.

• Ingredients:

• 4 large lettuce leaves (e.g., iceberg or Romaine)

• 4 oz (113g) deli turkey slices

• 1/2 avocado, sliced

• 2 tbsp mayonnaise (keto-friendly)

• 1 tsp Dijon mustard

• Directions:

• Wash and dry the lettuce leaves.

• Lay the turkey slices on each lettuce leaf.

• Add avocado slices.

• In a small bowl, mix the mayonnaise and Dijon mustard to make a sauce.

• Drizzle the sauce over the wraps.

• Roll up the lettuce leaves and secure with toothpicks if needed.

• Nutrition (per serving): Calories: 350, Fat: 29g, Protein: 16g, Carbs: 7g, Fiber: 4g

 

Keto Dinner - Garlic Butter Shrimp with Zucchini Noodles

• Description: A flavorful and low-carb keto dinner.

• Ingredients:

• 8 oz (226g) shrimp, peeled and deveined

• 2 medium zucchinis, spiralized into noodles

• 2 cloves garlic, minced

• 2 tbsp butter

• 1/4 cup grated Parmesan cheese

• Salt and pepper to taste

• Directions:

• Heat a skillet over medium-high heat and melt the butter.

• Add the minced garlic and cook for about 1 minute.

• Add the shrimp and cook until pink and opaque.

• Add the zucchini noodles and sauté until they're tender-crisp.

• Sprinkle with Parmesan cheese and season with salt and pepper.

• Toss everything together and cook for another minute.

• Nutrition (per serving): Calories: 400, Fat: 25g, Protein: 30g, Carbs: 10g, Fiber: 3g

 

Keto Snack - Almonds and Cheese

• Description: A satisfying keto snack with a combination of healthy fats and protein.

• Ingredients:

• 1 oz (28g) almonds

• 1 oz (28g) cheese (e.g., cheddar or mozzarella)

• Directions:

• Serve almonds and cheese together.

• Nutrition (per serving): Calories: 300, Fat: 25g, Protein: 12g, Carbs: 6g, Fiber: 3g

 

Keto Dessert - Keto-Friendly Peanut Butter Cups

• Description: A sweet keto dessert treat.

• Ingredients:

• 2 oz (56g) dark chocolate (at least 85% cocoa)

• 2 tbsp natural peanut butter (no added sugar)

• 1 tbsp powdered erythritol (or your preferred keto-friendly sweetener)

• Directions:

• Melt the dark chocolate in a microwave or using a double boiler.

• In a separate bowl, mix the peanut butter and powdered erythritol.

• Line a mini muffin tin with liners.

• Spoon a small amount of melted chocolate into each liner, spreading it up the sides.

• Add a small scoop of the peanut butter mixture in the center of each cup.

• Top with more melted chocolate to cover.

• Freeze until set, about 30 minutes.

• Nutrition (per serving - 2 cups): Calories: 250, Fat: 20g, Protein: 6g, Carbs: 10g, Fiber: 4g

 

Keto Drink - Herbal Tea with Stevia

• Description: A soothing keto-friendly beverage.

• Ingredients:

• 1 cup herbal tea (e.g., peppermint or chamomile)

• Stevia (or your preferred keto-friendly sweetener) to taste

• Directions:

• Brew herbal tea according to package instructions.

• Sweeten with stevia, if desired.

• Nutrition (per serving): Calories: 0, Fat: 0g, Protein: 0g, Carbs: 0g, Fiber: 0g

 

Day 4: Keto Meal Plan

 

Keto Breakfast - Spinach and Bacon Frittata

• Description: A flavorful and filling keto breakfast.

• Ingredients:

• 4 large eggs

• 1/2 cup fresh spinach, chopped

• 2 slices bacon, cooked and crumbled

• 1/4 cup shredded cheddar cheese

• Salt and pepper to taste

• Directions:

• Preheat the oven to 350°F (175°C).

• In a bowl, whisk the eggs until well beaten. Season with salt and pepper.

• Grease a small oven-safe skillet.

• Layer the spinach, bacon, and cheddar cheese in the skillet.

• Pour the beaten eggs over the ingredients.

• Bake for 15-20 minutes until the frittata is set and the top is golden.

• Nutrition (per serving): Calories: 350, Fat: 27g, Protein: 19g, Carbs: 2g, Fiber: 0g

 

Keto Lunch - Tuna Salad Lettuce Wraps

• Description: A light and satisfying keto lunch.

• Ingredients:

• 1 can (5 oz) tuna, drained

• 2 tbsp mayonnaise (keto-friendly)

• 1/4 cup celery, finely chopped

• 1/4 cup red onion, finely chopped

• Lettuce leaves for wrapping (e.g., iceberg or Romaine)

• Directions:

• In a bowl, mix the drained tuna, mayonnaise, celery, and red onion.

• Wash and dry the lettuce leaves.

• Spoon the tuna salad onto the lettuce leaves.

• Roll up the lettuce leaves and enjoy.

• Nutrition (per serving): Calories: 350, Fat: 26g, Protein: 20g, Carbs: 4g, Fiber: 1g

 

Keto Dinner - Baked Chicken Thighs with Broccoli

• Description: A simple and satisfying keto dinner.

• Ingredients:

• 4 bone-in, skin-on chicken thighs

• 2 cups broccoli florets

• 2 cloves garlic, minced

• 2 tbsp olive oil

• Salt and pepper to taste

• Directions:

• Preheat the oven to 400°F (200°C).

• Season the chicken thighs with salt, pepper, and minced garlic.

• Place the chicken thighs on a baking sheet, skin side up.

• Toss the broccoli florets with olive oil, salt, and pepper.

• Arrange the broccoli around the chicken on the baking sheet.

• Bake for 25-30 minutes or until the chicken reaches an internal temperature of 165°F (74°C) and the skin is crispy.

• Nutrition (per serving): Calories: 500, Fat: 35g, Protein: 40g, Carbs: 6g, Fiber: 2g

 

Keto Snack - Celery Sticks with Creamy Peanut Butter

• Description: A classic and satisfying keto snack.

• Ingredients:

• 2 celery stalks, cut into sticks

• 2 tbsp natural peanut butter (no added sugar)

• Directions:

• Spread peanut butter on celery sticks.

• Nutrition (per serving): Calories: 250, Fat: 20g, Protein: 6g, Carbs: 7g, Fiber: 3g

 

Keto Dessert - Chocolate Avocado Pudding

• Description: A creamy and chocolatey keto dessert.

• Ingredients:

• 1 ripe avocado

• 2 tbsp unsweetened cocoa powder

• 2 tbsp powdered erythritol (or your preferred keto-friendly sweetener)

• 1/2 tsp vanilla extract

• Directions:

• Scoop the avocado flesh into a blender or food processor.

• Add cocoa powder, powdered erythritol, and vanilla extract.

• Blend until smooth and creamy.

• Refrigerate for 30 minutes before serving.

• Nutrition (per serving): Calories: 300, Fat: 25g, Protein: 4g, Carbs: 14g, Fiber: 9g

 

Keto Drink - Iced Tea with Lemon and Stevia

• Description: A refreshing keto-friendly beverage.

• Ingredients:

• 1 cup brewed unsweetened tea, chilled

• Squeeze of lemon juice

• Stevia (or your preferred keto-friendly sweetener) to taste

• Directions:

• Brew unsweetened tea and chill it.

• Add a squeeze of lemon juice and sweeten with stevia, if desired.

• Nutrition (per serving): Calories: 0, Fat: 0g, Protein: 0g, Carbs: 0g, Fiber: 0g

 

Day 5: Keto Meal Plan

 

Keto Breakfast - Keto Pancakes with Berries

• Description: A fluffy and satisfying keto pancake breakfast.

• Ingredients:

• 2 large eggs

• 2 oz (56g) cream cheese, softened

• 1/4 cup almond flour

• 1/2 tsp baking powder

• 1/2 tsp vanilla extract

• 1/4 cup mixed berries (strawberries, blueberries, raspberries)

• Butter or oil for cooking

• Directions:

• In a blender, combine eggs, softened cream cheese, almond flour, baking powder, and vanilla extract. Blend until smooth.

• Heat a non-stick skillet over medium heat and grease with butter or oil.

• Pour small portions of the batter onto the skillet to make pancakes.

• Cook until bubbles form on the surface, then flip and cook until golden brown.

• Serve with mixed berries on top.

• Nutrition (per serving): Calories: 450, Fat: 37g, Protein: 15g, Carbs: 9g, Fiber: 3g

 

Keto Lunch - Cobb Salad

• Description: A classic Cobb salad with a keto twist.

• Ingredients:

• 4 oz (113g) grilled chicken breast, diced

• 2 boiled eggs, sliced

• 4 strips bacon, cooked and crumbled

• 1/4 cup crumbled blue cheese

• 1/4 cup cherry tomatoes, halved

• 1/4 cup cucumber, diced

• 2 cups mixed greens (e.g., lettuce or spinach)

• Keto-friendly ranch dressing

• Directions:

• Arrange mixed greens on a plate.

• Top with diced chicken, sliced boiled eggs, crumbled bacon, blue cheese, cherry tomatoes, and diced cucumber.

• Drizzle with keto-friendly ranch dressing.

• Nutrition (per serving): Calories: 450, Fat: 31g, Protein: 35g, Carbs: 6g, Fiber: 2g

 

Keto Dinner - Grilled Salmon with Asparagus and Hollandaise Sauce

• Description: A delicious and keto-friendly seafood dinner.

• Ingredients:

• 6 oz (170g) salmon fillet

• 1/2 bunch of asparagus spears, trimmed

• 2 egg yolks

• 2 tbsp unsalted butter

• 1 tsp lemon juice

• Salt and pepper to taste

• Directions:

• Preheat the grill to medium-high heat.

• Season the salmon with salt, pepper, and lemon juice.

• Grill the salmon for about 4-5 minutes per side, or until it flakes easily.

• Steam the asparagus until tender-crisp.

• In a saucepan, whisk together egg yolks and lemon juice over low heat.

• Slowly add melted butter, whisking continuously until the sauce thickens (about 5 minutes).

• Serve the salmon and asparagus with hollandaise sauce drizzled over the top.

• Nutrition (per serving): Calories: 500, Fat: 38g, Protein: 30g, Carbs: 6g, Fiber: 2g

 

Keto Snack - Cucumber Slices with Cream Cheese and Smoked Salmon

• Description: A refreshing and satisfying keto snack.

• Ingredients:

• 1 small cucumber, sliced

• 2 oz (56g) cream cheese

• 2 oz (56g) smoked salmon

• Directions:

• Spread cream cheese on cucumber slices and top with smoked salmon.

• Nutrition (per serving): Calories: 300, Fat: 23g, Protein: 13g, Carbs: 6g, Fiber: 2g

 

Keto Dessert - Keto-Friendly Chocolate Mousse

• Description: A rich and indulgent keto chocolate dessert.

• Ingredients:

• 4 oz (113g) dark chocolate (at least 85% cocoa)

• 1/2 cup heavy whipping cream

• 1/2 tsp vanilla extract

• Directions:

• Melt the dark chocolate in a microwave or using a double boiler. Let it cool slightly.

• In a separate bowl, whip the heavy cream and vanilla extract until stiff peaks form.

• Gently fold the melted chocolate into the whipped cream until well combined.

• Divide into serving cups and refrigerate for at least 2 hours before serving.

• Nutrition (per serving): Calories: 350, Fat: 30g, Protein: 3g, Carbs: 8g, Fiber: 4g

 

Keto Drink - Sparkling Water with Lime

• Description: A refreshing and keto-friendly beverage.

• Ingredients:

• 1 cup sparkling water

• Squeeze of lime juice

• Directions:

• Mix sparkling water with lime juice.

• Nutrition (per serving): Calories: 0, Fat: 0g, Protein: 0g, Carbs: 0g, Fiber: 0g

 

Day 6: Keto Meal Plan

 

Keto Breakfast - Keto Avocado and Bacon Egg Cups

• Description: A tasty and convenient keto breakfast.

• Ingredients:

• 2 large eggs

• 1 ripe avocado

• 2 slices bacon

• Salt and pepper to taste

• Directions:

• Preheat the oven to 375°F (190°C).

• Cut the avocado in half and remove the pit.

• Scoop out a small portion of each avocado half to create a well for the egg.

• Wrap each avocado half with a slice of bacon, securing it around the outside.

• Crack an egg into each avocado half.

• Season with salt and pepper.

• Place the avocados on a baking sheet and bake for 15-20 minutes until the egg is set to your liking.

• Nutrition (per serving): Calories: 350, Fat: 30g, Protein: 13g, Carbs: 7g, Fiber: 5g

 

Keto Lunch - Caesar Salad with Grilled Shrimp

• Description: A satisfying keto salad with grilled shrimp.

• Ingredients:

• 6 oz (170g) large shrimp, peeled and deveined

• 2 cups Romaine lettuce, chopped

• 2 tbsp Caesar dressing (keto-friendly)

• 1 tbsp grated Parmesan cheese

• Directions:

• Grill the shrimp until pink and opaque.

• Toss the Romaine lettuce with Caesar dressing.

• Top with grilled shrimp and grated Parmesan cheese.

• Nutrition (per serving): Calories: 350, Fat: 20g, Protein: 30g, Carbs: 6g, Fiber: 3g

 

Keto Dinner - Beef and Broccoli Stir-Fry

• Description: A flavorful and low-carb keto dinner.

• Ingredients:

• 6 oz (170g) beef sirloin or flank steak, thinly sliced

• 2 cups broccoli florets

• 2 cloves garlic, minced

• 2 tbsp soy sauce (low-sodium or tamari for keto)

• 1 tbsp olive oil

• 1/2 tsp ginger, minced

• Salt and pepper to taste

• Directions:

• Heat olive oil in a skillet over high heat.

• Add minced garlic and ginger, and stir-fry for about 30 seconds.

• Add sliced beef and cook until browned.

• Toss in broccoli florets and continue to stir-fry until the broccoli is tender-crisp.

• Pour in soy sauce and cook for another minute.

• Season with salt and pepper to taste.

• Nutrition (per serving): Calories: 450, Fat: 26g, Protein: 35g, Carbs: 10g, Fiber: 3g

 

Keto Snack - Mixed Nuts

• Description: A convenient and satisfying keto snack.

• Ingredients:

• 1 oz (28g) mixed nuts (e.g., almonds, walnuts, and pecans)

• Directions:

• Enjoy a handful of mixed nuts.

• Nutrition (per serving): Calories: 200, Fat: 18g, Protein: 5g, Carbs: 5g, Fiber: 3g

 

Keto Dessert - Keto-Friendly Cheesecake

• Description: A creamy and indulgent keto cheesecake.

• Ingredients:

• 4 oz (113g) cream cheese, softened

• 1/4 cup sour cream

• 1/4 cup powdered erythritol (or your preferred keto-friendly sweetener)

• 1/2 tsp vanilla extract

• 1 large egg

• Directions:

• Preheat the oven to 325°F (160°C).

• In a bowl, beat the cream cheese until smooth.

• Add sour cream, powdered erythritol, vanilla extract, and egg. Mix until well combined.

• Pour the mixture into a small greased baking dish or ramekin.

• Bake for 20-25 minutes until the cheesecake is set.

• Allow it to cool before refrigerating for at least 2 hours.

• Nutrition (per serving): Calories: 350, Fat: 30g, Protein: 6g, Carbs: 5g, Fiber: 0g

 

Keto Drink - Herbal Tea with Stevia

• Description: A soothing keto-friendly beverage.

• Ingredients:

• 1 cup herbal tea (e.g., peppermint or chamomile)

• Stevia (or your preferred keto-friendly sweetener) to taste

• Directions:

• Brew herbal tea according to package instructions.

• Sweeten with stevia, if desired.

• Nutrition (per serving): Calories: 0, Fat: 0g, Protein: 0g, Carbs: 0g, Fiber: 0g

 

Day 7: Keto Meal Plan

 

Keto Breakfast - Keto Chia Pudding with Berries

• Description: A creamy and nutritious keto breakfast.

• Ingredients:

• 2 tbsp chia seeds

• 1 cup unsweetened almond milk

• 1/2 tsp vanilla extract

• 1/4 cup mixed berries (strawberries, blueberries, raspberries)

• 1 tbsp slivered almonds (optional)

• Sweetener (e.g., stevia or erythritol) to taste (optional)

• Directions:

• In a bowl, mix chia seeds, almond milk, and vanilla extract.

• Sweeten to taste, if desired.

• Refrigerate for at least 2 hours or overnight to allow the chia seeds to absorb the liquid.

• Top with mixed berries and slivered almonds before serving.

• Nutrition (per serving): Calories: 250, Fat: 17g, Protein: 5g, Carbs: 16g, Fiber: 10g

 

Keto Lunch - Chicken Caesar Wrap

• Description: A keto-friendly Caesar salad wrap.

• Ingredients:

• 4 oz (113g) cooked chicken breast, sliced

• 2 large Romaine lettuce leaves

• 2 tbsp Caesar dressing (keto-friendly)

• 1 tbsp grated Parmesan cheese

• Directions:

• Wash and dry the Romaine lettuce leaves.

• Lay the chicken slices on each lettuce leaf.

• Drizzle with Caesar dressing and sprinkle with grated Parmesan cheese.

• Roll up the lettuce leaves to make wraps.

• Nutrition (per serving): Calories: 350, Fat: 22g, Protein: 35g, Carbs: 3g, Fiber: 1g

 

Keto Dinner - Baked Cod with Garlic Butter and Broccoli

• Description: A flavorful and keto-friendly seafood dinner.

• Ingredients:

• 6 oz (170g) cod fillet

• 2 cups broccoli florets

• 2 cloves garlic, minced

• 2 tbsp butter

• Salt and pepper to taste

• Directions:

• Preheat the oven to 400°F (200°C).

• Season the cod fillet with salt, pepper, and minced garlic.

• Place the cod on a baking sheet.

• Toss the broccoli florets with melted butter, salt, and pepper.

• Arrange the broccoli around the cod on the baking sheet.

• Bake for 15-20 minutes until the cod is cooked through and flakes easily.

• Nutrition (per serving): Calories: 400, Fat: 25g, Protein: 35g, Carbs: 10g, Fiber: 4g

 

Keto Snack - Cucumber Slices with Guacamole

• Description: A refreshing and keto-friendly snack.

• Ingredients:

• 1 small cucumber, sliced

• 2 oz (56g) guacamole (keto-friendly or homemade)

• Directions:

• Enjoy cucumber slices with guacamole.

• Nutrition (per serving): Calories: 250, Fat: 22g, Protein: 3g, Carbs: 12g, Fiber: 7g

 

Keto Dessert - Keto Chocolate Fat Bombs

• Description: A satisfying keto-friendly chocolate treat.

• Ingredients:

• 2 oz (56g) unsweetened dark chocolate (at least 85% cocoa)

• 4 tbsp coconut oil

• 2 tbsp almond butter (no added sugar)

• 1/2 tsp vanilla extract

• Sweetener (e.g., stevia or erythritol) to taste (optional)

• Directions:

• Melt the dark chocolate and coconut oil in a microwave or using a double boiler.

• Stir in almond butter, vanilla extract, and sweetener (if desired).

• Pour the mixture into silicone molds or ice cube trays.

• Freeze until firm (about 1 hour).

• Nutrition (per serving - 2 fat bombs): Calories: 250, Fat: 25g, Protein: 2g, Carbs: 4g, Fiber: 2g

 

Keto Drink - Keto-Friendly Smoothie

• Description: A keto smoothie with your choice of ingredients.

• Ingredients:

• 1 cup unsweetened almond milk

• 1/4 cup spinach leaves

• 1/4 avocado

• 1/2 cup mixed berries (strawberries, blueberries, raspberries)

• 1 scoop keto-friendly protein powder (optional)

• Ice cubes (optional)

• Directions:

• Blend all the ingredients until smooth.

• Add ice cubes if desired for a colder smoothie.

• Nutrition (per serving): Calories: 250, Fat: 18g, Protein: 10g, Carbs: 12g, Fiber: 7g

 

Complete Shopping List For Week 1:

 

Proteins:

• Chicken breasts (4)

• Ground beef (1 lb)

• Ground pork (1/2 lb)

• Breakfast sausage (4 oz)

• Deli turkey slices (4 oz)

• Shrimp (8 oz)

• Salmon fillet (6 oz)

• Cod fillet (6 oz)

• Eggs (about 2 dozen)

• Bacon (10 slices)

 

Vegetables:

• Avocados (7)

• Spinach (6 cups)

• Mushrooms (1 cup)

• Romaine lettuce (10 leaves)

• Broccoli florets (6 cups)

• Asparagus (1/2 bunch)

• Cherry tomatoes (1/2 cup)

• Cucumber (2)

• Mixed greens (2 cups)

• Cauliflower (1 head)

• Zucchini (2)

• Garlic (several cloves)

• Red onion (1/4 cup)

• Ginger (1/2 tsp)

• Spinach (6 cups)

 

Fruits:

• Blueberries (1/2 cup)

• Strawberries (1/2 cup)

• Raspberries (1/2 cup)

• Lemons (several)

 

Dairy and Dairy Alternatives:

• Cream cheese (10 oz)

• Shredded cheddar cheese (1 cup)

• Sour cream (1/4 cup)

• Parmesan cheese (1/4 cup)

• Unsalted butter (1/2 cup)

• Heavy cream (1/2 cup)

• Grated Parmesan cheese (1/4 cup)

• Natural peanut butter (2 oz)

• Cheddar or mozzarella cheese (2 oz)

• Guacamole (2 oz)

 

Nuts and Seeds:

• Almonds (2 oz)

• Slivered almonds (1 tbsp)

• Chia seeds (2 tbsp)

 

Condiments and Sauces:

• Mayonnaise (4 tbsp)

• Dijon mustard (1 tsp)

• Keto-friendly ranch dressing (2 tbsp)

• Keto-friendly Caesar dressing (4 tbsp)

• Soy sauce (2 tbsp)

• Olive oil (3 tbsp)

 

Baking Supplies:

• Almond flour (1/4 cup)

• Unsweetened cocoa powder (2 tbsp)

 

Herbs and Spices:

• Salt

• Pepper

• Vanilla extract (1 tsp)

• Erythritol (or your preferred keto-friendly sweetener)

• Stevia (or your preferred keto-friendly sweetener)

 

Other:

• Dark chocolate (at least 85% cocoa) (4 oz)

• Coconut oil (4 tbsp)

• Mixed nuts (1 oz)

• Keto-friendly protein powder (1 scoop)​

 

Week 2-click here