Two Week Ketogenic Meal Plan

This Photo by Unknown Author is licensed under CC BY-SA

Ashley R. Watkins
Body by Ashley
2018
14 Breakfast Ideas

• 3 Egg Whites Scrambled with Low Fat Cheese, 3 Pieces of Turkey Bacon, ½ Cup of Blueberries
• 2 Cups of Low Fat Cottage Cheese, ½ Cup of Sliced Strawberries, ¼ cup of Almonds
• 1 oz. of Cheddar Cheese, 3 Hard Boiled Eggs (remove Yokes), ½ cup of Raspberries
• ½ cup of Honeydew Melon, 3 Egg White Omelet with Spinach and low fat cheese
• 2 Cups of Vanilla Greek Yogurt, ½ cup of Strawberries ½ cup of Cashews
• 3 Scrambled Egg Whites with 4 oz. of Shredded Chicken Breas, 1 oz of Low Fat Cheese, Red and
Green Bell Peppers
• Chicken Sausage Vegetable Stir Fry- 4 oz. Chicken Sausage (links, patties or ground) diced with
onions, colored Bell Peppers, Garlic, Olive Oil, Broccoli and your choice of any other Vegetable.
• 4 Oz. Ground Turkey, 3 Eggwhites, mushrooms, tomatoes, spinach Skillet Scramble
• 2 Eggs Sunny Side up with Kale Salad (add cranberries, feta cheese, Balsamic Vinegairette and
any veggies)
• 2 Eggs fried in a pinch of Olive Oil with a Ground Turkey or Chicken Patty in the Middle (Bread-
free Breakfast Burger) * Add your choice of Mayo, Lettuce, Tomatoes, Onions, Pickles
• BLT No Bread- 2 Fried Eggs with 3 Slices of Turkey Bacon ) * Add your choice of Mayo, Lettuce,
Tomatoes, Onions, Pickles
• Cheesy Broccoli Eggs 3 whole Eggs, 1 oz Low Fat Cheese of Your Choice, Chopped Broccoli
• 2 Cups Of Vanilla Greek Yogurt, ¼ cup of Blueberries, ½ Cup of Strawberries ½ cup of Almonds
• 4 Oz. Pan Seared Salmon, 3 Scrambled Egg Whites, 2 Slices of Tomato

14 Lunch Ideas

• 4 – 6 oz Baked Chicken Breast Tenderloins with Cucumber Salad and Italian Dressing
• 4 – 6 oz Baked Salmon Seasoned with Lemon and Black Pepper With Steamed Green Beans
• 4 – 6 oz Tuna (fresh) Over Romaine Lettuce, Tomatoes and Balsamic Vinegarairette
• 4 – 6 oz Baked Chicken Breast Tenderloins, Shaken in Hot Sauce with Blue Cheese and Celery
Stalks
• 4 – 6 oz Grilled Steak Stir Fry with Red and Green Bell Peppers
• 4 – 6 oz Ground Turkey Burger, No Bread * Add your choice of Mayo, Lettuce, Tomatoes,
Onions, Pickles
• 4 – 6 oz Ground Chicken Lettuce wraps with Shredded Low Fat Cheese and diced Peppers and
Onions
• 4 – 6 oz Ground Beef, Broccoli, Cheddar Chhese Skillet
• 4 – 6 oz Baked Chicken Breast Tenderloins With Kale Salad
• 4 – 6 oz Rosemary Seasoned Chicken Thighs with Sauteed Cabbage
• 4 – 6 oz Chicken Drumsticks with Steamed Spinach and Garlic
• 4 – 6 oz Turkey Drumsticks With Collard Greens
• 4 – 6 oz Ground Chicken Taco Salad – Romain Lettuce, Tomatoes, Cheddar Cheese, Sour Cream,
½ Avocado, Chopped Cilantro
• 4 – 6 oz Baked Chicken Breast Tenderloins with Steamed Brocolli
14 Dinner Ideas

• 4 – 6 oz Tuna (fresh) with 5 Stalks of Asparagus

• 4 – 6 oz Ground Turkey Meat Balls with Sauteed Green Beans
• 4 – 6 oz Grilled Steak with Pan Seared Brussell Sprouts
• 4 – 6 oz Grilled or Baked Chicken Breast Over Spinach and Diced Red Peppers with your choice
of Dressing
• 4 – 6 oz Beef Stir Fry Meat with Broccoli
• 4 – 6 oz Baked Chicken Breast with Spaghetti Sauce and Melted Mozzarella and Parmesan
• 4 – 6 oz Ground Beef Chopped Burger Salad (Romaine Lettuce, Tomatoes, Katchup, Mustard,
Mayo, Relish)
• 4 – 6 oz Ground Chicken Philly style Lettuce Wraps (Romaine Lettuce Stalks filled with Chicken,
mustard, mayo, Italian Dressing, *green peppers, onions, mushrooms)
• 4 – 6 oz Ground Turkey
• 4 – 6 oz Chicken Drumsticks with Collard Greens (cooked in Chicken Broth and your choice of
herbs and seasonings)
• 4 – 6 oz Chicken Thighs Steamed Spicy Cabbage
• 4 – 6 oz Baked Chicken Breast Tenderloins with Zuccini stir fry (Zuccini, Broccoli, Squash)
• 4 – 6 oz Baked Salmon and Parmesan Crusted Asparagus ( Brush with Olive Oil, Salt, pepper and
Parmesan Cheese, Baked until Parmesan browns)