Complete Week 2 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 8: Keto Meal Plan

 

Keto Breakfast - Smoked Salmon and Cream Cheese Roll-Ups

• Description: A flavorful and satisfying keto breakfast.

• Ingredients:

  • 4 oz smoked salmon

  • 2 oz cream cheese

  • 2 tbsp red onion, finely chopped

  • 2 tbsp capers

• Directions:

  • Lay out the smoked salmon slices.

  • Spread cream cheese on each slice.

  • Sprinkle with chopped red onion and capers.

  • Roll up the smoked salmon slices and secure with toothpicks.

• Nutrition (per serving): Calories: 300, Fat: 23g, Protein: 15g, Carbs: 3g, Fiber: 0g

 

Keto Lunch - Keto-Friendly Chicken Salad

• Description: A light and delicious keto lunch.

• Ingredients:

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

  • 2 tbsp mayonnaise (keto-friendly)

  • 1/4 cup celery, finely chopped

  • 1/4 cup pecans, chopped

  • Salt and pepper to taste

• Directions:

  • In a bowl, mix diced chicken, mayonnaise, chopped celery, and pecans.

  • Season with salt and pepper to taste.

• Nutrition (per serving): Calories: 400, Fat: 30g, Protein: 25g, Carbs: 4g, Fiber: 2g

 

Keto Dinner - Keto-Friendly Baked Zucchini Boats

• Description: A cheesy and satisfying keto dinner.

• Ingredients:

  • 2 medium zucchinis

  • 1/2 lb ground beef

  • 1/4 cup marinara sauce (low-carb or homemade)

  • 1/2 cup shredded mozzarella cheese

  • 1/4 cup grated Parmesan cheese

  • Italian seasoning

• Directions:

  • Preheat the oven to 375°F (190°C).

  • Cut the zucchinis in half lengthwise and scoop out the seeds to create "boats."

  • In a skillet, brown the ground beef and mix in the marinara sauce and Italian seasoning.

  • Stuff each zucchini boat with the beef mixture.

  • Top with shredded mozzarella and grated Parmesan.

  • Bake for 20-25 minutes until the zucchini is tender and the cheese is bubbly.

• Nutrition (per serving): Calories: 450, Fat: 30g, Protein: 30g, Carbs: 8g, Fiber: 2g

 

Keto Snack - Keto-Friendly Cheese Crisps

• Description: A crunchy and cheesy keto snack.

• Ingredients:

  • 1 cup shredded cheddar cheese

• Directions:

  • Preheat the oven to 350°F (175°C).

  • Place small mounds of shredded cheddar cheese on a parchment-lined baking sheet.

  • Bake for 5-7 minutes until the cheese is melted and forms crisp "chips."

• Nutrition (per serving): Calories: 200, Fat: 16g, Protein: 13g, Carbs: 1g, Fiber: 0g

 

Keto Dessert - Keto-Friendly Raspberry Cheesecake Bars

• Description: Creamy and fruity keto dessert bars.

• Ingredients:

  • 1 cup almond flour

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

  • 4 oz (113g) cream cheese, softened

  • 1/4 cup sour cream

  • 1 large egg

  • 1/2 tsp vanilla extract

  • 1/4 cup fresh raspberries

• Directions:

  • Preheat the oven to 350°F (175°C) and line a baking dish with parchment paper.

  • In a bowl, mix almond flour and 2 tablespoons of powdered erythritol.

  • Press the mixture into the bottom of the baking dish to create a crust.

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

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

  • Pour the cream cheese mixture over the crust.

  • Drop fresh raspberries evenly on top.

  • Bake for 25-30 minutes until the edges are set.

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

• Nutrition (per serving): Calories: 300, Fat: 26g, Protein: 7g, Carbs: 9g, Fiber: 3g

 

Keto Drink - Keto-Friendly Raspberry Iced Tea

• Description: A refreshing and fruity keto drink.

• Ingredients:

  • 1 cup brewed unsweetened tea, chilled

  • 1/4 cup fresh raspberries

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

• Directions:

  • Brew unsweetened tea and chill it.

  • Muddle fresh raspberries and add them to the tea.

  • Sweeten with stevia, if desired.

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

 

Day 9: Keto Meal Plan

 

Keto Breakfast - Spinach and Feta Stuffed Omelette

• Description: A savory and cheesy keto breakfast.

• Ingredients:

  • 3 large eggs

  • 1 cup fresh spinach leaves

  • 2 tbsp crumbled feta cheese

  • 1/4 cup diced tomatoes

  • Salt and pepper to taste

  • Olive oil for cooking

• Directions:

  • In a bowl, whisk the eggs and season with salt and pepper.

  • Heat olive oil in a non-stick skillet over medium heat.

  • Add fresh spinach and sauté until wilted.

  • Pour the whisked eggs into the skillet.

  • Sprinkle feta cheese and diced tomatoes evenly over the eggs.

  • Cook until the omelette sets and the edges are golden brown.

  • Fold the omelette in half and serve.

• Nutrition (per serving): Calories: 350, Fat: 26g, Protein: 20g, Carbs: 6g, Fiber: 2g

 

Keto Lunch - Keto-Friendly Tuna Salad

• Description: A creamy and flavorful keto tuna salad.

• Ingredients:

  • 5 oz canned tuna in water, drained

  • 2 tbsp mayonnaise (keto-friendly)

  • 1 tbsp Dijon mustard

  • 1/4 cup celery, finely chopped

  • 1/4 cup red bell pepper, finely chopped

  • Salt and pepper to taste

• Directions:

  • In a bowl, mix canned tuna, mayonnaise, Dijon mustard, chopped celery, and red bell pepper.

  • Season with salt and pepper to taste.

• Nutrition (per serving): Calories: 300, Fat: 20g, Protein: 25g, Carbs: 3g, Fiber: 1g

 

Keto Dinner - Keto-Friendly Eggplant Parmesan

• Description: A delicious and satisfying keto dinner.

• Ingredients:

  • 1 medium eggplant, sliced into rounds

  • 1/2 cup almond flour

  • 1/4 cup grated Parmesan cheese

  • 1/2 cup marinara sauce (low-carb or homemade)

  • 1/2 cup shredded mozzarella cheese

  • Fresh basil leaves for garnish

  • Olive oil for cooking

• Directions:

  • Preheat the oven to 375°F (190°C).

  • In a shallow dish, mix almond flour and grated Parmesan cheese.

  • Dip eggplant slices into the almond flour mixture to coat.

  • Heat olive oil in a skillet over medium-high heat and fry eggplant slices until golden brown.

  • Place fried eggplant slices on a paper towel to remove excess oil.

  • In a baking dish, layer the fried eggplant, marinara sauce, and shredded mozzarella cheese.

  • Repeat the layers until all ingredients are used.

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

  • Garnish with fresh basil leaves before serving.

• Nutrition (per serving): Calories: 450, Fat: 30g, Protein: 15g, Carbs: 15g, Fiber: 7g

 

Keto Snack - Keto-Friendly Zucchini Chips

• Description: A crispy and savory keto snack.

• Ingredients:

  • 1 medium zucchini, thinly sliced

  • 2 tbsp olive oil

  • Salt and pepper to taste

• Directions:

  • Preheat the oven to 225°F (110°C).

  • Toss zucchini slices with olive oil, salt, and pepper.

  • Arrange slices on a baking sheet in a single layer.

  • Bake for 2-3 hours until the chips are crispy.

• Nutrition (per serving): Calories: 150, Fat: 14g, Protein: 2g, Carbs: 4g, Fiber: 1g

 

Keto Dessert - Keto-Friendly Vanilla Panna Cotta

• Description: A creamy and elegant keto dessert.

• Ingredients:

  • 1 cup heavy whipping cream

  • 1/4 cup unsweetened almond milk

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

  • 1 tsp vanilla extract

  • 2 tsp unflavored gelatin

  • 2 tbsp cold water

• Directions:

  • In a saucepan, heat heavy whipping cream and almond milk until it begins to simmer. Remove from heat.

  • In a small bowl, mix gelatin and cold water. Let it bloom for a few minutes.

  • Stir the gelatin mixture into the hot cream until well combined.

  • Add powdered erythritol and vanilla extract. Mix until smooth.

  • Pour the mixture into serving cups and refrigerate for at least 2 hours or until set.

• Nutrition (per serving): Calories: 350, Fat: 32g, Protein: 3g, Carbs: 5g, Fiber: 0g

 

Keto Drink - Keto-Friendly Lemonade

• Description: A refreshing and tangy keto drink.

• Ingredients:

  • 1 cup water

  • Juice of 1 lemon

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

• Directions:

  • Mix water and lemon juice.

  • Sweeten with stevia to taste.

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

 

Day 10: Keto Meal Plan

 

Keto Breakfast - Keto-Friendly Sausage and Spinach Frittata

• Description: A flavorful and hearty keto breakfast.

• Ingredients:

  • 4 large eggs

  • 4 oz cooked sausage, crumbled (sugar-free)

  • 1 cup fresh spinach leaves

  • 1/4 cup shredded cheddar cheese

  • Salt and pepper to taste

  • Olive oil for cooking

• Directions:

  • Preheat the oven to 375°F (190°C).

  • In a bowl, whisk the eggs and season with salt and pepper.

  • Heat olive oil in an oven-safe skillet over medium heat.

  • Add fresh spinach and sauté until wilted.

  • Pour the whisked eggs into the skillet.

  • Sprinkle cooked sausage and shredded cheddar cheese evenly over the eggs.

  • Transfer the skillet to the oven and bake for 15-20 minutes until the frittata is set and the top is golden.

• Nutrition (per serving): Calories: 350, Fat: 27g, Protein: 21g, Carbs: 3g, Fiber: 1g

 

Keto Lunch - Keto-Friendly Cobb Salad

• Description: A classic and satisfying keto salad.

• Ingredients:

  • 4 oz grilled chicken breast, diced

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

  • 2 strips cooked bacon, crumbled

  • 1 hard-boiled egg, sliced

  • 1/4 cup diced tomatoes

  • 1/4 cup diced cucumber

  • 2 tbsp blue cheese crumbles

  • Keto-friendly ranch dressing

• Directions:

  • Toss mixed greens with keto-friendly ranch dressing.

  • Top with diced chicken, crumbled bacon, sliced hard-boiled egg, diced tomatoes, diced cucumber, and blue cheese crumbles.

• Nutrition (per serving): Calories: 400, Fat: 26g, Protein: 30g, Carbs: 6g, Fiber: 2g

 

Keto Dinner - Keto-Friendly Lemon Garlic Butter Shrimp

• Description: A zesty and buttery keto shrimp dinner.

• Ingredients:

  • 8 oz large shrimp, peeled and deveined

  • 2 tbsp unsalted butter

  • 2 cloves garlic, minced

  • Juice of 1 lemon

  • Fresh parsley, chopped, for garnish

  • Salt and pepper to taste

• Directions:

  • Heat butter in a skillet over medium-high heat.

  • Add minced garlic and sauté for about 30 seconds.

  • Add shrimp and cook until pink and opaque.

  • Squeeze lemon juice over the shrimp and season with salt and pepper.

  • Garnish with fresh chopped parsley before serving.

• Nutrition (per serving): Calories: 300, Fat: 20g, Protein: 25g, Carbs: 3g, Fiber: 0g

 

Keto Snack - Keto-Friendly Cheese Sticks

• Description: A simple and cheesy keto snack.

• Ingredients:

  • 2 mozzarella string cheese sticks

• Directions:

  • Enjoy mozzarella string cheese sticks as a snack.

• Nutrition (per serving): Calories: 160, Fat: 12g, Protein: 14g, Carbs: 1g, Fiber: 0g

 

Keto Dessert - Keto-Friendly Chocolate Avocado Pudding

• Description: A creamy and chocolatey keto dessert.

• Ingredients:

  • 1 ripe avocado

  • 2 tbsp unsweetened cocoa powder

  • 2 tbsp almond milk

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

  • 1/2 tsp vanilla extract

• Directions:

  • In a blender, combine the ripe avocado, cocoa powder, almond milk, powdered erythritol, and vanilla extract.

  • Blend until smooth and creamy.

  • Chill in the refrigerator for at least 30 minutes before serving.

• Nutrition (per serving): Calories: 250, Fat: 20g, Protein: 4g, Carbs: 12g, Fiber: 8g

 

Keto Drink - Keto-Friendly Iced Tea with Mint

• Description: A refreshing and keto-friendly iced tea.

• Ingredients:

  • 1 cup brewed unsweetened tea, chilled

  • Fresh mint leaves

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

• Directions:

  • Brew unsweetened tea and chill it.

  • Sweeten with stevia to taste and garnish with fresh mint leaves.

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

 

Day 11: Keto Meal Plan

 

Keto Breakfast - Keto-Friendly Avocado and Bacon Egg Cups

• Description: A delicious and portable keto breakfast.

• Ingredients:

  • 2 large eggs

  • 1 small avocado

  • 2 strips cooked bacon, crumbled

  • Salt and pepper to taste

• Directions:

  • Preheat your oven to 375°F (190°C).

  • Cut the avocado in half and scoop out a little extra flesh to make room for the egg.

  • Place the avocado halves in a baking dish to keep them stable.

  • Crack an egg into each avocado half.

  • Season with salt and pepper to taste.

  • Sprinkle crumbled bacon on top.

  • Bake for 12-15 minutes until the egg is set to your liking.

• Nutrition (per serving): Calories: 350, Fat: 28g, Protein: 13g, Carbs: 6g, Fiber: 4g

 

Keto Lunch - Keto-Friendly Turkey and Guacamole Lettuce Wraps

• Description: A fresh and satisfying keto lunch.

• Ingredients:

  • 4 large Romaine lettuce leaves

  • 4 oz deli turkey slices

  • 4 tbsp guacamole (keto-friendly or homemade)

  • 1/4 cup diced red bell pepper

• Directions:

  • Wash and dry the Romaine lettuce leaves.

  • Lay out the turkey slices on each lettuce leaf.

  • Spread guacamole on top.

  • Sprinkle diced red bell pepper over the wraps.

  • Roll up the lettuce leaves to make wraps.

• Nutrition (per serving): Calories: 250, Fat: 16g, Protein: 20g, Carbs: 8g, Fiber: 4g

 

Keto Dinner - Keto-Friendly Beef and Broccoli Stir-Fry

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

• Ingredients:

  • 8 oz beef sirloin, thinly sliced

  • 2 cups broccoli florets

  • 2 cloves garlic, minced

  • 2 tbsp soy sauce (low-sodium)

  • 1 tsp sesame oil

  • 1/2 tsp ginger, grated

  • Salt and pepper to taste

• Directions:

  • In a bowl, marinate the beef slices with minced garlic, soy sauce, sesame oil, grated ginger, salt, and pepper.

  • Heat a skillet over high heat and add the marinated beef.

  • Stir-fry until the beef is cooked to your liking.

  • Remove the beef from the skillet.

  • In the same skillet, add the broccoli florets and a splash of water.

  • Stir-fry the broccoli until tender-crisp.

  • Return the beef to the skillet and toss everything together.

• Nutrition (per serving): Calories: 350, Fat: 20g, Protein: 30g, Carbs: 8g, Fiber: 3g

 

Keto Snack - Keto-Friendly Cucumber Slices with Cream Cheese and Smoked Salmon

• Description: A refreshing and savory keto snack.

• Ingredients:

  • 1 small cucumber, sliced

  • 2 oz cream cheese

  • 2 oz smoked salmon

• Directions:

  • Spread cream cheese on cucumber slices.

  • Top with smoked salmon.

• Nutrition (per serving): Calories: 250, Fat: 20g, Protein: 10g, Carbs: 5g, Fiber: 1g

 

Keto Dessert - Keto-Friendly Chocolate Mousse

• Description: A creamy and indulgent keto dessert.

• Ingredients:

  • 3 oz unsweetened dark chocolate (at least 85% cocoa)

  • 1/2 cup heavy whipping cream

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

  • 1/2 tsp vanilla extract

• Directions:

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

  • Let it cool slightly.

  • In a bowl, whip the heavy whipping cream until it forms stiff peaks.

  • Add powdered erythritol and vanilla extract to the whipped cream and continue to mix.

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

  • Refrigerate for at least 2 hours before serving.

• Nutrition (per serving): Calories: 300, Fat: 25g, Protein: 3g, Carbs: 8g, Fiber: 4g

 

Keto Drink - Keto-Friendly Herbal Tea with Stevia

• Description: A soothing and sugar-free keto drink.

• Ingredients:

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

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

• Directions:

  • Brew herbal tea and let it chill.

  • Sweeten with stevia to taste.

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

 

Day 12: Keto Meal Plan

 

Keto Breakfast - Keto-Friendly Chia Seed Pudding

• Description: A creamy and nutritious keto breakfast.

• Ingredients:

  • 2 tbsp chia seeds

  • 1 cup unsweetened almond milk

  • 1/4 tsp vanilla extract

  • 1/4 cup fresh berries (e.g., raspberries, blueberries)

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

• Directions:

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

  • Sweeten with stevia to taste and mix well.

  • Refrigerate for at least 2 hours or until the mixture thickens.

  • Top with fresh berries before serving.

• Nutrition (per serving): Calories: 150, Fat: 10g, Protein: 4g, Carbs: 10g, Fiber: 8g

 

Keto Lunch - Keto-Friendly Spinach and Bacon Salad

• Description: A hearty and keto-friendly salad.

• Ingredients:

  • 2 cups fresh spinach leaves

  • 2 strips cooked bacon, crumbled

  • 1/4 cup sliced mushrooms

  • 1/4 cup sliced red onion

  • 2 tbsp keto-friendly vinaigrette dressing

• Directions:

  • Toss fresh spinach leaves with bacon, sliced mushrooms, and sliced red onion.

  • Drizzle with keto-friendly vinaigrette dressing.

• Nutrition (per serving): Calories: 250, Fat: 18g, Protein: 8g, Carbs: 8g, Fiber: 3g

 

Keto Dinner - Keto-Friendly Grilled Chicken with Lemon Butter Sauce

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

• Ingredients:

  • 2 boneless, skinless chicken breasts

  • 2 tbsp unsalted butter

  • Juice of 1 lemon

  • 2 cloves garlic, minced

  • Fresh parsley, chopped, for garnish

  • Salt and pepper to taste

• Directions:

  • Season chicken breasts with salt and pepper.

  • Heat a grill or grill pan over medium-high heat.

  • Grill chicken until cooked through and grill marks appear (about 6-8 minutes per side).

  • In a saucepan, melt butter over low heat.

  • Add minced garlic and sauté for about 1 minute.

  • Stir in lemon juice and continue to cook for another minute.

  • Pour the lemon butter sauce over the grilled chicken.

  • Garnish with fresh chopped parsley before serving.

• Nutrition (per serving): Calories: 350, Fat: 18g, Protein: 40g, Carbs: 4g, Fiber: 1g

 

Keto Snack - Keto-Friendly Cucumber Slices with Guacamole

• Description: A refreshing and savory keto snack.

• Ingredients:

  • 1 small cucumber, sliced

  • 2 oz guacamole (keto-friendly or homemade)

• Directions:

  • Spread guacamole on cucumber slices.

• Nutrition (per serving): Calories: 150, Fat: 12g, Protein: 2g, Carbs: 9g, Fiber: 4g

 

Keto Dessert - Keto-Friendly Coconut Fat Bombs

• Description: Creamy and coconut-flavored keto fat bombs.

• Ingredients:

  • 1/2 cup coconut oil, melted

  • 1/4 cup unsweetened shredded coconut

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

  • 1/2 tsp vanilla extract

• Directions:

  • In a bowl, mix melted coconut oil, shredded coconut, powdered erythritol, and vanilla extract.

  • Pour the mixture into silicone molds or an ice cube tray.

  • Freeze until solid.

• Nutrition (per serving): Calories: 100, Fat: 11g, Protein: 0g, Carbs: 1g, Fiber: 1g

 

Keto Drink - Keto-Friendly Sparkling Water with Lime

• Description: A refreshing and zero-carb keto drink.

• Ingredients:

  • 1 cup sparkling water

  • Fresh lime slices

• Directions:

  • Pour sparkling water into a glass.

  • Add fresh lime slices for flavor.

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

 

Day 13: Keto Meal Plan

 

Keto Breakfast - Keto-Friendly Omelette with Spinach, Mushrooms, and Goat Cheese

• Description: A flavorful and creamy keto breakfast.

• Ingredients:

  • 3 large eggs

  • 1/4 cup fresh spinach leaves, chopped

  • 1/4 cup sliced mushrooms

  • 2 tbsp crumbled goat cheese

  • Salt and pepper to taste

  • Olive oil for cooking

• Directions:

  • In a bowl, whisk the eggs and season with salt and pepper.

  • Heat olive oil in a non-stick skillet over medium heat.

  • Add sliced mushrooms and sauté until they release their moisture.

  • Add chopped spinach and continue to sauté until wilted.

  • Pour the whisked eggs into the skillet.

  • Sprinkle crumbled goat cheese evenly over the eggs.

  • Cook until the omelette sets and the edges are golden brown.

• Nutrition (per serving): Calories: 350, Fat: 26g, Protein: 20g, Carbs: 5g, Fiber: 1g

 

Keto Lunch - Keto-Friendly Caprese Salad

• Description: A simple and refreshing keto salad.

• Ingredients:

  • 2 medium tomatoes, sliced

  • 4 oz fresh mozzarella cheese, sliced

  • Fresh basil leaves

  • Extra-virgin olive oil

  • Balsamic vinegar (optional)

  • Salt and pepper to taste

• Directions:

  • Arrange tomato slices and fresh mozzarella slices on a plate.

  • Tuck fresh basil leaves between the tomato and mozzarella slices.

  • Drizzle with extra-virgin olive oil and balsamic vinegar (if desired).

  • Season with salt and pepper to taste.

• Nutrition (per serving): Calories: 300, Fat: 24g, Protein: 15g, Carbs: 6g, Fiber: 2g

 

Keto Dinner - Keto-Friendly Salmon with Asparagus and Lemon Butter Sauce

• Description: A light and lemony keto dinner.

• Ingredients:

  • 2 salmon fillets

  • 1 bunch asparagus spears

  • 2 tbsp unsalted butter

  • Juice of 1 lemon

  • Lemon zest

  • Fresh dill, chopped, for garnish

  • Salt and pepper to taste

• Directions:

  • Preheat your oven to 375°F (190°C).

  • Season salmon fillets with salt, pepper, and lemon zest.

  • Place salmon and asparagus on a baking sheet.

  • Dot salmon with butter and squeeze lemon juice over both salmon and asparagus.

  • Bake for 12-15 minutes until salmon is cooked through and asparagus is tender.

  • Garnish with fresh chopped dill before serving.

• Nutrition (per serving): Calories: 400, Fat: 28g, Protein: 30g, Carbs: 8g, Fiber: 4g

 

Keto Snack - Keto-Friendly Deviled Eggs

• Description: A creamy and savory keto snack.

• Ingredients:

  • 2 hard-boiled eggs

  • 2 tbsp mayonnaise (keto-friendly)

  • 1 tsp Dijon mustard

  • Paprika for garnish

• Directions:

  • Cut hard-boiled eggs in half lengthwise and remove yolks.

  • In a bowl, mash yolks with mayonnaise and Dijon mustard.

  • Spoon the mixture back into the egg white halves.

  • Sprinkle with paprika for garnish.

• Nutrition (per serving): Calories: 200, Fat: 18g, Protein: 8g, Carbs: 1g, Fiber: 0g

 

Keto Dessert - Keto-Friendly Peanut Butter Fat Bombs

• Description: Creamy and nutty keto fat bombs.

• Ingredients:

  • 1/2 cup peanut butter (sugar-free)

  • 1/4 cup coconut oil, melted

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

  • 1/2 tsp vanilla extract

• Directions:

  • In a bowl, mix peanut butter, melted coconut oil, powdered erythritol, and vanilla extract until smooth.

  • Pour the mixture into silicone molds or an ice cube tray.

  • Freeze until solid.

• Nutrition (per serving): Calories: 200, Fat: 18g, Protein: 5g, Carbs: 4g, Fiber: 2g

 

Keto Drink - Keto-Friendly Iced Coffee with Cream

• Description: A creamy and caffeinated keto drink.

• Ingredients:

  • 1 cup brewed coffee, chilled

  • 2 tbsp heavy whipping cream

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

• Directions:

  • Brew coffee and let it chill.

  • Add heavy whipping cream and sweeten with stevia to taste.

• Nutrition (per serving): Calories: 100, Fat: 10g, Protein: 1g, Carbs: 1g, Fiber: 0g

 

Day 14: Keto Meal Plan

 

Keto Breakfast - Keto-Friendly Smoked Salmon and Cream Cheese Wrap

• Description: A savory and satisfying keto breakfast.

• Ingredients:

  • 2 large eggs

  • 2 oz smoked salmon

  • 2 tbsp cream cheese (full-fat)

  • 1/4 cup diced red onion

  • Fresh dill for garnish

  • Salt and pepper to taste

• Directions:

  • In a bowl, whisk the eggs and season with salt and pepper.

  • Heat a non-stick skillet over medium-low heat.

  • Pour the whisked eggs into the skillet and cook, stirring gently, until they are scrambled and set.

  • Spread cream cheese on the scrambled eggs.

  • Add smoked salmon and diced red onion on top.

  • Garnish with fresh dill.

• Nutrition (per serving): Calories: 400, Fat: 30g, Protein: 20g, Carbs: 6g, Fiber: 1g

 

Keto Lunch - Keto-Friendly Caesar Salad with Grilled Chicken

• Description: A classic and filling keto salad.

• Ingredients:

  • 4 oz grilled chicken breast, sliced

  • 2 cups Romaine lettuce, chopped

  • 2 tbsp Caesar dressing (keto-friendly)

  • 1 tbsp grated Parmesan cheese

  • Keto-friendly croutons (optional)

• Directions:

  • Toss chopped Romaine lettuce with Caesar dressing.

  • Top with grilled chicken slices, grated Parmesan cheese, and keto-friendly croutons (if desired).

• Nutrition (per serving): Calories: 350, Fat: 20g, Protein: 30g, Carbs: 6g, Fiber: 2g

Keto Dinner - Keto-Friendly Beef and Zucchini Noodles Stir-Fry

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

• Ingredients:

  • 8 oz ground beef

  • 2 medium zucchinis, spiralized into noodles

  • 1/4 cup sliced bell peppers (assorted colors)

  • 2 cloves garlic, minced

  • 2 tbsp soy sauce (low-sodium)

  • 1 tsp sesame oil

  • Salt and pepper to taste

• Directions:

  • In a skillet, cook ground beef over medium-high heat until browned. Drain excess fat.

  • Add minced garlic and sliced bell peppers to the skillet and sauté for a few minutes.

  • Stir in spiralized zucchini noodles, soy sauce, and sesame oil.

  • Cook until zucchini noodles are tender.

  • Season with salt and pepper to taste.

• Nutrition (per serving): Calories: 400, Fat: 30g, Protein: 25g, Carbs: 8g, Fiber: 2g

 

Keto Snack - Keto-Friendly Almonds

• Description: A simple and crunchy keto snack.

• Ingredients:

  • 1/4 cup almonds (unsalted)

• Directions:

  • Enjoy a serving of unsalted almonds as a snack.

• Nutrition (per serving): Calories: 200, Fat: 18g, Protein: 8g, Carbs: 5g, Fiber: 3g

 

Keto Dessert - Keto-Friendly Raspberry Cheesecake Fat Bombs

• Description: Creamy and fruity keto fat bombs.

• Ingredients:

  • 1/2 cup cream cheese (full-fat)

  • 1/4 cup unsalted butter, softened

  • 1/4 cup raspberries (fresh or frozen)

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

• Directions:

  • In a bowl, combine cream cheese, softened butter, powdered erythritol, and raspberries.

  • Mix until smooth.

  • Spoon the mixture into silicone molds or an ice cube tray.

  • Freeze until solid.

• Nutrition (per serving): Calories: 200, Fat: 20g, Protein: 2g, Carbs: 4g, Fiber: 2g

 

Keto Drink - Keto-Friendly Sparkling Water with Lime and Mint

• Description: A refreshing and sugar-free keto drink.

• Ingredients:

  • 1 cup sparkling water

  • Fresh lime slices

  • Fresh mint leaves

• Directions:

  • Pour sparkling water into a glass.

  • Add fresh lime slices and mint leaves for flavor.

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

​

Shopping List Days 8 - Day 14

 

Proteins:

• Chicken breasts (boneless, skinless) - 2 lb

• Sausage (sugar-free) - 4 oz

• Bacon - 6 strips

• Eggs - 1 dozen

• Shrimp (large, peeled and deveined) - 8 oz

• Ground beef - 8 oz

• Salmon fillets - 4 fillets

• Deli turkey slices - 4 oz

• Smoked salmon - 4 oz

 

Dairy and Dairy Alternatives:

• Cheddar cheese (shredded) - 1/4 cup

• Blue cheese crumbles - 2 tbsp

• Mozzarella string cheese sticks - 2 sticks

• Cream cheese (full-fat) - 2 tbsp

• Heavy whipping cream - 1 cup

• Fresh mozzarella cheese - 4 oz

• Parmesan cheese (grated) - 1 tbsp

• Goat cheese - 2 tbsp

 

Vegetables and Herbs:

• Fresh spinach leaves - 1.25 cups

• Fresh lettuce (mixed greens, Romaine) - 6 cups

• Fresh parsley - 1 bunch

• Fresh mint leaves - 1 bunch

• Fresh basil leaves - 1 bunch

• Fresh dill - 1 bunch

• Fresh mushrooms - 1.25 cups

• Fresh red onion - 1

• Fresh bell peppers (assorted colors) - 1/4 cup

• Fresh zucchinis - 2 medium

• Fresh garlic cloves - 4

• Fresh tomatoes - 2 medium

• Fresh raspberries - 1/4 cup

• Fresh lime - 3

 

Oils and Condiments:

• Olive oil

• Extra-virgin olive oil

• Balsamic vinegar (optional)

• Soy sauce (low-sodium)

• Sesame oil

• Dijon mustard

• Keto-friendly vinaigrette dressing

• Keto-friendly Caesar dressing

• Keto-friendly ranch dressing

 

Nuts and Seeds:

• Chia seeds - 2 tbsp

• Almonds (unsalted) - 1/4 cup

• Peanut butter (sugar-free) - 1/2 cup

• Unsweetened shredded coconut - 1/4 cup

 

Sweeteners:

• Powdered erythritol (or your preferred keto-friendly sweetener) - As needed

• Stevia (or your preferred keto-friendly sweetener) - As needed

 

Pantry Staples:

• Unsalted butter

• Coconut oil

• Coconut milk (canned, unsweetened)

• Unsweetened cocoa powder

• Vanilla extract

• Paprika

• Ground ginger

• Ground black pepper

• Salt