KETO DIET - ONE WEEK PLAN

DAY 1

BREAKFAST

Coconut flour pancake with peanut butter

100 Gr de Egg 1 Mix all the ingredients except the peanut

115 Ml de Coconut milk
butter and half a tablespoon of oil in a glass of
20 Gr de Coconut flour
turmix and beat the whole with the mixer
5 Gr de Coconut oil
30 Gr de Peanut butter
2 Heat the remaining oil in a frying pan and
Salt
with the help of a saucepan add the pancake
measure

3 When the edges start to rise in

approximately 1 minute we turn it over and in 20-
30sec it will be ready

4 Spread them on the peanut butter roll and

serve
 LUNCH

Saxon cutlet fillets with tomato sauce and basil

125 Gr de Saxon cutlet 1 We start preparing the sauce, heat three

375 Gr de Canned tomatoes
tablespoons of oil in a saucepan and first fry the
of de Olive oil
garlic cut into slices and when it takes a little color
50 Gr de Onion
add the onion cut into thin julienne and cook until
10 Gr de Garlic
the onion softens over medium low heat
20 Gr de Brown Sugar
50 Gr de Canons
2 Add the previously sliced tomatoes together
10 Gr de Basil
65 Gr de Goat cheese with the sugar and add salt and pepper, leave to
25 Gr de Pine Nut cook for about 10 / 15min over low heat and at the
20 Ml de Balsamic Vinegar Reduction end of cooking add the basil leaves and stir
Salt and pepper to taste
3 Season the chops with salt and pepper and
heat a tablespoon of oil in a frying pan and fry
them

4 On a plate we put the chops with the sauce

on top and to one side the handful of lamb's
lettuce with the slice of cheese on top we add the
remaining oil we add salt, the vinegar and on top
the pine nuts

SNACK

Nut snack with peach

20 Gr de Nut mix 1 Mix the ingredients and enjoy your snack

185 Gr de Peach

DINNER

Avocado salad with sesame battered chicken

35 Gr de Chicken breast 1 Cut the breast into strips and season with
5 Gr de Coconut oil
salt and pepper.
of de Olive oil
35 Gr de Sesame seeds
2 Beat the egg and put the sesame seeds on a
20 Gr de Egg
35 Gr de Avocado plate
10 Gr de Cherry tomatoes
3 While we heat the coconut oil in a frying pan,
15 Gr de Onion
5 Ml de Cider vinegar we pass the chicken through the egg and then we
5 Gr de Mustard coat it in the sesame so that all the chicken is
Salt and pepper to taste covered
10 Gr de Honey
4 Once the oil is hot, fry the chicken for about 5
min leaving it golden brown and the chicken made
inside and reserve it on a kitchen paper, draining
the excess oil

5 In a plate we serve the spring onion cut into

julienne strips the avocado on top and the cherrys
in half

6 In a small jar mix the olive oil the mustard

the vinegar the honey and the salt and pepper to
taste, and shake well until the dressing emulsifies
and pour the amount you want on the salad and
put the battered chicken strips on it
 DAY 2

BREAKFAST

Skewers of watermelon, cheese, spanish ham and cherry tomatoes

360 Gr de Watermelon 1 Cut uniform pieces of watermelon and

120 Gr de Havarti Cheese
reserve
120 Gr de Spanish Ham
25 Gr de Cherry tomatoes
2 Cut 4 bite-size cubes of cheese

3 The same step we do with the ham we cut

the slice the size of a bite

4 We cut the tomato in half

5 On the skewer we place the watermelon first,

followed by the cheese then the ham and lastly
the tomato and serve

LUNCH

Beef steak with steamed cauliflower, mayonnaise and fried eggs

160 Gr de Fillet of beef 1 In a steamer cook the cauliflower 5 min and

of de Olive oil
reserve
160 Gr de Cauliflower
50 Gr de Mayonnaise
2 Heat a tablespoon of oil in a pan and brown
175 Gr de Egg
Salt the fillets to the point or to taste and put to the
point of salt, once done we place them on the
plate

3 In a frying pan we heat what we have left of

oil and fry the eggs

4 Once done we place them on the fillet plate

along with the cauliflower and mayonnaise

SNACK

Greek yogurt snack with strawberries

130 Gr de Strawberries 1 Mix the ingredients and enjoy your snack

255 Gr de Greek Yogurt
 DINNER

Papillote salmon with vegetables

190 Gr de Smoked salmon 1 We preheat the oven to 200ºc

of de Olive oil
80 Gr de Onion
2 Cut the chives into julienne strips and the
240 Gr de Zucchini
50 Ml de White wine zucchini into not very thin slices
Salt and pepper to taste
3 We cut a piece of the aluminum foil so that it
Aluminum Foil
gives us to make a closed package with all the
ingredients

4 In the center we put a tablespoon of oil and

we extend it we put the zucchini slices and on top
we extend the chives creating a bed and we put to
the point of salt

5 On the bed we put the salmon with the skin

down and pour the remaining oil over the meat,
the white wine and we add salt and pepper.

6 We close the package so that the edges are

flush with the bed without any opening

7 We put it in the oven between 15-20 min or

until we see that the package has inflated, once it
has done so even if the initial 15-20 min have not
passed, we give it 2 more minutes and take it out
of the oven

8 We open the package very carefully so as

not to get burned by the steam and serve the
salmon with the vegetables next to it on a plate

DAY 3

BREAKFAST

Roasted Chicken Salad with Cheese and Walnuts

140 Gr de Chicken breast 1 In a bowl we put the mezclum

140 Gr de Mezclum
70 Gr de Blue cheese
2 On top of the roasted chicken
35 Gr de Walnuts
of de Olive oil
3 Cheese and walnuts above the chicken
25 Ml de Balsamic vinegar
Salt
4 In a small jar with a lid, shake the oil together
with the vinegar and salt to taste and season the
salad with the vinaigrette.
 LUNCH

Papillote salmon with vegetables

335 Gr de Smoked salmon 1 We preheat the oven to 200ºc

of de Olive oil
135 Gr de Onion
2 Cut the chives into julienne strips and the
420 Gr de Zucchini
85 Ml de White wine zucchini into not very thin slices
Salt and pepper to taste
3 We cut a piece of the aluminum foil so that it
Aluminum Foil
gives us to make a closed package with all the
ingredients

4 In the center we put a tablespoon of oil and

we extend it we put the zucchini slices and on top
we extend the chives creating a bed and we put to
the point of salt

5 On the bed we put the salmon with the skin

down and pour the remaining oil over the meat,
the white wine and we add salt and pepper.

6 We close the package so that the edges are

flush with the bed without any opening

7 We put it in the oven between 15-20 min or

until we see that the package has inflated, once it
has done so even if the initial 15-20 min have not
passed, we give it 2 more minutes and take it out
of the oven

8 We open the package very carefully so as

not to get burned by the steam and serve the
salmon with the vegetables next to it on a plate

SNACK

Coconut, strawberry and banana snack

25 Gr de Coconut 1 Mix the ingredients and enjoy your snack

55 Gr de Strawberries
105 Gr de Banana
 DINNER

Avocado salad with sesame battered chicken

35 Gr de Chicken breast 1 Cut the breast into strips and season with
5 Gr de Coconut oil
salt and pepper.
of de Olive oil
35 Gr de Sesame seeds
2 Beat the egg and put the sesame seeds on a
20 Gr de Egg
35 Gr de Avocado plate
10 Gr de Cherry tomatoes
3 While we heat the coconut oil in a frying pan,
15 Gr de Onion
5 Ml de Cider vinegar we pass the chicken through the egg and then we
5 Gr de Mustard coat it in the sesame so that all the chicken is
Salt and pepper to taste covered
10 Gr de Honey
4 Once the oil is hot, fry the chicken for about 5
min leaving it golden brown and the chicken made
inside and reserve it on a kitchen paper, draining
the excess oil

5 In a plate we serve the spring onion cut into

julienne strips the avocado on top and the cherrys
in half

6 In a small jar mix the olive oil the mustard

the vinegar the honey and the salt and pepper to
taste, and shake well until the dressing emulsifies
and pour the amount you want on the salad and
put the battered chicken strips on it

DAY 4

BREAKFAST

Bowl of smoothie cheese with granola and fruit

105 Gr de Cottage Cheese or Smoothie Cheese 1 In a bowl we put the beaten cheese together
55 Gr de Low sugar granola
with the peeled mango and cut into small cubes
55 Gr de Berries
and stir
125 Gr de Mango
30 Gr de Pumpkin seeds
2 We put the granola on top and on it the
25 Gr de Chia seeds
berries and on top the pumpkin seeds and the
chia
 LUNCH

Cod confit with garlic sauce, goat cheese and steamed leek

55 Gr de Cod fillet 1 In a saucepan, heat the oil over medium

of de Olive oil
heat so that it does not exceed 60 / 65ºc. Once it
30 Gr de Black garlic
reaches that temperature, we introduce the cod so
110 Gr de Milk Cream
that it is completely covered by the oil. If a little
30 Gr de Leek
more is needed, we can add more oil and leave it.
Salt and pepper to taste
confit for about 15 min ensuring that the
30 Gr de Goat cheese
temperature remains constant
30 Gr de Chives
2 While in a saucepan we heat the cream with
the cheese that we melted it and with the peeled
black garlic, which we must undo in the cream
while we are heating it, if it will be lumpy we can
pass it through the turmix, we keep it on very low
heat removing from occasionally until serving time

3 In a steamer cook the leek cut into 2 or 3

pieces for 4 or 5 min

4 We cut the chives into very small rings and

reserve

5 In a flat plate we put a tear of the sauce on

top of the cod with a little of the chives on top and
a leek the leek on the verge of salt

SNACK

Hazelnut snack

35 Gr de Hazelnuts 1 Enjoy your snack

DINNER

Smoked salmon, mezclum, pomegranate and peach vinaigrette salad

85 Gr de Salmon slices 1 In a salad bowl we put the base of the

85 Gr de Mezclum
mezclum
50 Gr de Pomegranate
20 Gr de Walnuts
2 Then the spring onion cut into julienne strips
35 Gr de Onion
of de Olive oil along with the shelled pomegranate
70 Gr de Peach
3 We put the sliced salmon slices on top
Salt and pepper to taste

4 For the vinaigrette, crush the peach together

with the oil, salt and pepper in a glass of turmix

5 And we sauce to taste over the salad and

finish with the nuts on top
 DAY 5

BREAKFAST

Crepes stuffed with ham and cheese

90 Gr de Egg 1 Mix all the ingredients in a glass of turmix,

20 Gr de Coconut flour
but only half a tablespoon of coconut oil and
100 Ml de Coconut milk
without the ham or cheese, and beat with the
5 Gr de Coconut oil
mixer
Salt
80 Gr de York ham
2 We extend the oil that we have left in a pan
40 Gr de Grated cheese
and heat, once hot we make the pancakes, when
the edges start to rise more or less when they take
a minute we turn it over and leave it for 30 seconds

3 When we have them we fill with the ham and

cheese we roll and serve

LUNCH

Moorish skewer, padrón peppers and egg and tomato salad

150 Gr de Pork loin 1 In a saucepan we put salted water so that

of de Olive oil
the water covers the eggs when we introduce
20 Gr de Spanish Peppers
them and we bring it to a boil when it boils we
120 Gr de Tomato
introduce the eggs carefully and cook them for 7-8
165 Gr de Egg
min, once the time has passed we cut the cooking
60 Gr de Onion
with water cold and reserve
30 Gr de Walnuts
Salt
2 We heat a tablespoon of oil in a pan and fry
the skewers until they are done, we can remove
them from the skewer if it is easier for us to do so

3 In a small frying pan, heat 3 tablespoons of

oil and fry the peppers, take them out when they
are done and add salt.

4 Cut the tomato into slices, the chive in

julienne and the egg in quarters

5 In a plate we put the skewers together with

the peppers and on one side we put the tomato
the chives the egg we add the remaining oil salt
and the nuts on top

SNACK

Hazelnut snack with almonds

20 Gr de Hazelnuts 1 Mix the ingredients and enjoy your snack

20 Gr de Almonds
 DINNER

Steamed mussels with tomato sauce, chilies, sautéed mushrooms with walnuts

110 Gr de Mussels 1 We start preparing the sauce of the mussels

110 Ml de Water
in a glass of turmix we put the tomato, the cut stick
110 Gr de Tomato Ketchup
and the half chili and beat until everything is
30 Ml de Red wine
crushed and with the help of a Chinese we strain
15 Gr de Canned chili peppers
the sauce and reserve
110 Gr de Mushrooms
of de Olive oil
2 In a pot we put the glass of water and
25 Gr de Walnuts
Salt introduce the mussels, raise the heat and cover
and wait for them to open by the action of the
steam once opened, give them one more minute
of boiling so that they finish cooking

3 Once done, we remove all the shell from the

top leaving only the mussel to which it is attached,
remove the excess water leaving only half a finger
in the pot and add the sauce, stir well and put it on
medium heat when it begins to bubble, remove

4 In a frying pan, heat the oil and sauté the

mushrooms together with the walnuts and add
salt to the end

5 In a deep plate we put the mussels with the

sauce that covers them and in another side dish
we put the mushrooms

DAY 6

BREAKFAST

Tumaca loaf of wasa bread with serrano ham

135 Gr de Spanish Ham 1 We divide the tomato in half and with the
of de Olive oil
help of a hand grater, grate the pulp of the tomato
110 Gr de Tomato
and serve in a bowl, add the oil and the point of
135 Gr de Pan Wasa
salt
Salt
2 Spread each slice with the tomato and
spread the ham on each one
 LUNCH

Pork fillets with blackberry sauce, steamed broccoli and fried eggs

120 Gr de Pork fillet 1 In a steamer cook the broccoli saplings for

of de Olive oil
4-5min, salt and set aside
20 Gr de Butter
25 Gr de Blackberry Jam
2 While in a frying pan heat a tablespoon of oil
50 Ml de Balsamic vinegar
40 Ml de Water and fry the previously seasoned pork fillets for 2-3
120 Gr de Broccoli min remove the pan from the heat and add while
135 Gr de Egg continuing to remove the vinegar and jam along
with the 2 tablespoons of water, lower the heat and
we cook it again for 1 min and add the butter,
stirring until there is a homogeneous sauce

3 In another frying pan, heat the 2 tablespoons

of oil while the steaks continue to cook. When the
oil is hot, fry the eggs.

4 In a plate we put the fillets with the sauce on

top the little trees on one side and the fried eggs

SNACK

Celery snack with walnuts and cream cheese

80 Gr de Celery 1 Mix the ingredients and enjoy your snack

20 Gr de Walnuts
80 Gr de Cottage Cheese or Smoothie Cheese

DINNER

Prawn, eel, avocado, mezclum and pink sauce salad

60 Gr de Prawns 1 In a salad bowl we put the mezclum on the

60 Gr de Gluttony
base
60 Gr de Avocado
25 Gr de Onion
2 On it the spring onion cut into julienne strips
of de Olive oil
60 Gr de Mezclum and the prawns distributed
20 Gr de Mayonnaise
3 Heat the oil in a frying pan and sauté the
10 Gr de Tomato Ketchup
10 Gr de Mustard baby eels for 1 minute with the desired point of salt
Salt
4 In a bowl, put the mayonnaise, the ketchup
and the mustard and stir well until all the
ingredients are well mixed.

5 Finally we put the gulas in the center of the

salad and the avocado slices around and sauce to
taste
 DAY 7

BREAKFAST

Poached eggs on a bed of avocado and wasa bread

100 Gr de Egg 1 In a saucepan we bring water to a boil so

of de Olive oil
that it can cover two eggs
95 Gr de Avocado
95 Gr de Pan Wasa
2 While it boils we prepare the eggs, cut the
Paper Film
Salt film into a square and cut apart a strip that will
Water serve to tie the sachet, put the square in a bowl
and push the center inside the bowl so that they
are the corners upwards, in the center of the film
we spread half a tablespoon of oil, we break the
egg and we put its interior in the center of the film
we put to the point of salt and we join the 4 tips we
give it a couple of turns to remove the air from the
interior and tie with the strip that we had previously
cut creating a sachet, repeat the same process
with the other egg

3 We introduce the 2 sachets in the boiling

water and we count 4 min once the time has
passed we remove them from the water

4 We cut the avocado into slices and distribute

it over the 2 wasa breads, put half a tablespoon of
oil on each one and salt to taste

5 We open the bags with the help of scissors

on top of the loaves removing the film completely
and serve

LUNCH

Spinach salad with blue cheese and walnuts

200 Gr de Spinach 1 In a bowl we arrange the spinach at the

100 Gr de Blue cheese
bottom, on top the spring onion cut into julienne
of de Olive oil
strips, the tomatoes cut in half, the cheese spread
30 Ml de Apple vinager
on top, season with the oil, vinegar and the desired
40 Gr de Walnuts
point of salt, and finally the nuts on top
80 Gr de Onion
80 Gr de Cherry tomatoes
Salt

SNACK

Walnut snack

35 Gr de Walnuts 1 Enjoy your snack

 DINNER

Chicken breast sauteed in coconut oil, vegetables, mirin and pine nuts

25 Gr de Chicken breast 1 We cut all the vegetables in julienne minus

5 Gr de Coconut oil
the garlic that we finely chop and the tomato in
10 Gr de Onion
cubes
40 Gr de Red paprika
40 Gr de Green paprika
2 Heat the coconut oil in a frying pan and cook
5 Gr de Garlic
25 Gr de Canned tomatoes the vegetables until they are softened and add the
5 Gr de Mirin (Japanese Wine) chicken along with the mirin and soybeans and
5 Ml de Soy sauce sauté everything together until the chicken is done,
Salt we add salt and serve on a plate with the pine nuts
5 Gr de Pine Nut above