3-Month Keto Meal Plans

3-2-1
3-2-1
KETO
4 Week AIP
MEAL PLAN
MealPlan.Club 3-2-1 Keto Meal Plans | 1

Introducing...
3-2-1 KETO MEAL PLANS
T
he 3-2-1 Keto Meal what's keto and what isn't, and
Plans is a meal plan counting carbs, we do all the
program by MealPlan. hard work for you!
Club to help you lose
weight and boost your energy
Our goal is to make your
while eating delicious foods and
cooking easy meals. Keto life easy and healthy...
I'm Louise Hendon, and I created Our meal plans are designed to
the 3-2-1 Meal Plans as well as be under 20 g net carbs per day.
MealPlan.Club because I know Calories range between 1000
and 1500 calories per day. All
first-hand how tough it can be
recipes come with nutritional
figuring out all the intracies of a
data and are dairy-free (except for
ketogenic diet.
ghee) as well as Paleo and packed
with whole foods (no grains, no
Keto Can Be Tough! legumes, no artificial sugars).
You want to stick to Keto, but We also design the meal plans so
you still have to go to work, look that you won't have to shop for
after your family, and live your more than 30 ingredients each
life. But on top of all that, you week or have leftovers.
now have to figure out how Keto
works as well as learn how to Email us with any
create Keto meals daily. suggestions or questions:
We're here to help... We want to know what we can
do to make your life easier. So if
That's why we're here to help. you have suggestions for the meal
Instead of spending hours each plans or for future cookbooks,
week meal planning, figuring out blog posts, or anything else, just
email us at support@mealplan.
club
MealPlan.Club Keto Meal Plans | 2
How the
MEAL PLAN WORKS
How many people is this What about breakfast?
meal plan designed for?
We know you love variety and
The meal plan is designed for 2 don’t want to be bored on Keto,
but we highly suggest finding a
adults eating lunch and dinner.
few breakfast recipes you enjoy
and sticking to them. This will
We aim for around 1000-1500
make your mornings so much
calories and under 20 g net carbs faster and easier.
for those 2 meals so that you
can add in breakfast, snacks, or To help you out with finding some
desserts if you wish as well. Keto breakfast recipes you’ll
enjoy, check out our Keto
You should of course tailor the Breakfast Cookbook.
amount of food as well as the
ingredients to fit your exercise What about desserts/snacks?
regimen, lifestyle, allergies, etc.
While we suggest you don’t eat
What does the + sign mean? desserts or snacks regularly (so
that you can break that habit), we
Some days, we suggest eating also know that occasionally, you’ll
any leftovers you might have. want something. So, check the
snacks and desserts chapter in
This makes it hard to calculate
your Essential Keto Cookbook.
exact nutritional information, so
we’ve put in a + sign to denote
We also have a Keto Desserts
that the number could be higher Cookbook and a Keto Snacks
depending on the leftovers you Cookbook if you want even more
eat. That’s also why total calories variety.
on those days tend to be lower.

What’s the longer recipe at Yes, we include nutrition data
the end for? (calories, fat, total carbs, fiber,
sugar, protein) for all our recipes.
Each week we’ll also send you The numbers are per serving.
a slightly more complicated Please use this as a guideline.
recipe that you can make on
the weekends or when you have Are all the recipes Keto?
more time. This isn’t part of
the meal plan and shopping list. Yes, all of our recipes are Keto.
We include it because we know They are low carb, gluten-free,
sometimes you might want try to grain-free, dairy-free (except
a new and exciting dish. for ghee), legume-free, soy-free
(except for tamari sauce), and free
Where's the Pantry and of processed sugars and seed oils.
Shopping List?
More questions about our
You'll find the Pantry and meal plans?
Shopping List at the end of each
week's meal plans. Feel free to email us at support@
mealplan.club
We've designed the layout of
the meal plans to make it easy to
print out all the recipes and the
shopping list.
You'll also find links on the

pantry ingredients to purchase
those items on Amazon.com.
Do your recipes come with

nutritional data?

KETO MEAL PLAN
Lunch Dinner Notes Net Total

Carbs Calories
Day 1 Salmon Fish
Cakes with
Asian Beef Salad Make enough
fish cakes for
Creamy Dill Day 2 Lunch 7g 1201
Sauce (L2)
Day 2 Leftover Salmon

Fish Cakes
Sticky Lemon
Chicken with
Garlic Green 13 g 1308
Beans
Day 3 Chicken
"Couscous"
Burgundy Beef
Stew
Make enough
leftover stew for
Salad with Day 4 Lunch 14 g 1409
Peppers (L4)
Day 4 Leftover Beef

Stew
“Spaghetti” and
Meatballs 15 g 1301
Day 5 Shrimp and

Mushroom
Macadamia
Crusted Chicken
Make enough
chicken for Day
Stir-Fry with Grilled 6 Lunch (L6) 12 g 1111
Pepper Salad
Day 6 Sesame
Chicken Salad
Vegetable Curry
+ Leftovers 16+ g 1109+
Day 7 Fried Avocado

Topped Tuna
Moroccan
Vegetable Bowls 16+ g 918+
+ Leftovers
Page 1 of 27
Keto Meal Plan Week 1

Day 1 Menu
Lunch (L1):
Salmon Fish Cakes with Creamy Dill Sauce

[Refrigerate 2 servings of fish cakes and dill sauce for Day 2 Lunch (L2)]
Prep Time: 10 mins | Cook Time: 25 mins | Yield: 4 servings
Ingredients:
For salmon fish cakes -
● 4 cans of salmon (680 g), drained and flaked
● 2 Tablespoons of fresh dill (6 g), finely chopped
● 4 medium eggs, whisked
● 0.25 cup of coconut flour (28 g)
● 0.25 cup of shredded coconut (20 g)
● 0.25 cup of coconut oil (60 ml)
● Salt and pepper, to taste
For cooking the fish cakes -
● 2 Tablespoons of coconut oil (30 ml)
For creamy dill sauce -
● 0.25 cup of mayo (60 ml)
● 0.25 cup of coconut milk (60 ml) (from a room temperature can)
● 2 cloves of garlic (6 g), minced or finely diced
● 2 teaspoons of fresh dill (2 g), chopped
Instructions:
1. In a small bowl, whisk to combine the dill sauce ingredients. Refrigerate half of
the creamy dill sauce for Day 2 Lunch (L2) and set aside the remaining sauce.
2. In a large bowl, thoroughly combine the fish cake ingredients. Form the mixture
into 8 patties.
3. In a large skillet, melt 2 Tablespoons (30 ml) of coconut oil. In batches, carefully
place patties in the oil. Cook until golden brown on one side and turn over and
cook until golden brown, about 3 to 4 minutes per side.
Page 2 of 27

4. Refrigerate 4 patties for Day 2 Lunch (L2). Serve the remaining patties with the
remaining dill sauce.
Calories: 610
Fat: 46 g
Total Carbs: 5 g
Fiber: 3 g
Sugar: 1 g
Net Carbs: 2 g
Protein: 44 g
Page 3 of 27

Dinner (D1):
Asian Beef Salad
Ingredients:
For the beef -
● 1 beef steak (200 g), cut into cubes
● 1/4 cup of gluten-free tamari sauce or coconut aminos (60 ml)
● 1 Tablespoon of sesame oil (15 ml)
● 2 Tablespoons of avocado oil (30 ml), to cook with
For the salad -
● 1 large bag of salad leaves (125 g)
● 2 green onions (10 g), diced
● 0.25 zucchini (30 g), sliced
● 0.5 carrot (25 g), sliced
● 1 Tablespoon of sesame seeds (14 g), for garnish
For the dressing -
● 1 teaspoon of vinegar (5 ml) (of your choice)
● Salt, to taste
Instructions:
1. Place the beef, tamari sauce, and 1 Tablespoon (15 ml) of sesame oil in a large
bowl and set aside to marinate for 5 minutes.
2. Add the avocado oil to a large skillet over medium-high heat. Pour the beef
mixture into the skillet and stir-fry until beef reaches desired doneness, about 3 to
4 minutes with an internal temperature of 140 F (60 C) for medium rare. Set
aside to rest for 5 minutes.
3. Meanwhile, in a medium bowl, whisk to combine dressing ingredients. Toss the
dressing with the salad leaves. Add the green onions, zucchini and carrot to the
bowl.
4. Divide the salad between 2 plates and top with the stir-fry beef. Sprinkle sesame
seeds over each salad for garnish.
Page 4 of 27

Calories: 591
Fat: 54 g
Total Carbs: 8 g
Fiber: 3 g
Sugar: 2 g
Net Carbs: 5 g
Protein: 20 g
Page 5 of 27

Day 2 Menu
Lunch (L2):
Leftover Salmon Fish Cakes with Creamy Dill Sauce
Ingredients:
● Leftover Salmon Fish Cakes with Creamy Dill Sauce from Day 1 Lunch (L1)
Instructions:
1. In a microwave or on the stovetop, reheat the leftover salmon fish cakes. Enjoy
with the leftover dill sauce.
Calories: 610
Fat: 46 g
Total Carbs: 5 g
Fiber: 3 g
Sugar: 1 g
Net Carbs: 2 g
Protein: 44 g
Page 6 of 27

Dinner (D2):
Sticky Lemon Chicken with Garlic Green Beans
Ingredients:
For the chicken -
● 2 Tablespoons of ghee (30 ml), to cook with
● 0.5 medium onion (55 g), chopped
● 2 chicken breasts (400 g), diced
● 0.25 cup of fresh parsley (4 g), chopped
● 3 Tablespoons of lemon juice (45 ml)
● 1 Tablespoon of gluten-free tamari sauce or coconut aminos (15 ml)
For the green beans -
● 6 oz of green beans (168 g), chopped (approx. 30 green beans)
Instructions:
1. In a large nonstick skillet, add avocado oil and saute the green beans, garlic, and
tamari sauce over medium-high until tender. Season with salt and pepper, to
taste. Remove from skillet and set aside.
2. In the same skillet, melt ghee over high heat. Add garlic and onion to the skillet.
Stir-fry until the onions are soft, approximately 2 to 3 minutes.
3. Add the diced chicken to the skillet and stir-fry for 5 minutes. Add additional
ghee, if needed.
4. Add parsley, lemon juice, and tamari sauce or coconut aminos to the skillet.
Continue to cook, stirring constantly, until the chicken is cooked through. Season
with salt and pepper, if desired. Check with a meat thermometer that the internal
temperature of the chicken reaches 165 F (75 C).
Page 7 of 27

5. Serve sticky chicken and the sauce with the green beans.
Calories: 698
Fat: 48 g
Total Carbs: 15 g
Fiber: 4 g
Sugar: 3 g
Net Carbs: 11 g
Protein: 50 g
Page 8 of 27

Day 3 Menu
Lunch (L3):
Chicken “Couscous” Salad with Peppers
Ingredients:
● 3 Tablespoons of coconut oil (45 ml), divided, to cook with
● 0.5 head of cauliflower (300 g), processed into rice-like pieces
● 1 Tablespoon of olive oil (15 ml)
● 1 Tablespoon of lemon juice (15 ml)
● 0.5 cucumber (110 g), diced
● 1 medium bell pepper (120 g), diced
● 4 green onions (20 g), finely chopped
● 2 teaspoons of cumin powder (4 g)
Instructions:
1. In a large skillet, melt 2 Tablespoons (30 ml) of coconut oil over medium-high
heat. Add the chicken and saute until fully cooked, about 6 to 8 minutes. Season
with salt and pepper, to taste. Check with a meat thermometer that the internal
temperature of the chicken reaches 165 F (75 C). Set aside.
2. In the same skillet, melt the remaining 1 Tablespoon (15 ml) of coconut oil. Add
the cauliflower and saute until just soft, about 5 to 6 minutes.
3. In a large bowl, combine the chicken, cauliflower, and the remaining ingredients.
Season with salt and pepper, to taste.
Calories: 695
Fat: 48 g
Total Carbs: 13 g
Page 9 of 27

Fiber: 5 g
Sugar: 6 g
Net Carbs: 8 g
Protein: 51 g
Page 10 of 27

Dinner (D3):
Burgundy Beef Stew

[Refrigerate 2 servings of stew for Day 4 Lunch (D4)]
Ingredients:
● 2 lbs of beef stew chunks (900 g), chopped into small pieces
● 2 slices of bacon (56 g), diced
● 4 cups of beef broth (960 ml)
● 2 carrots (100 g), diced
● 4 oz of green beans (112 g), diced (approx. 20 green beans)
● 0.25 medium onion (28 g), diced
● 2 Tablespoons of cumin powder (12 g)
● 1 Tablespoon of turmeric (6 g)
● 1 Tablespoon of garlic powder (10 g)
● 1 teaspoon of ginger powder (2 g)
Instructions:
1. If using a pressure cooker, add the beef, bacon, beef broth, cumin, turmeric,
garlic powder, and ginger powder to the pot and cook on high pressure for 40
minutes. Carefully release the pressure and open the lid. Place the pot over
medium-high heat and add the carrots, green beans, and onion. Cook until the
vegetables are soft, about 10 minutes. Season with salt and pepper, to taste.
2. If using the stovetop, add the stew ingredients (except for the bacon) to a large
pot. Cover and simmer on medium heat for 90 minutes, stirring occasionally, until
the beef is fork-tender. Season with salt and pepper, to taste.
3. Meanwhile, in a small skillet, cook the bacon until crispy, about 2 to 3 minutes,
and add to the stew.
4. Refrigerate 2 servings of stew for Day 4 Lunch (L4). Divide the remaining stew
between 2 bowls and serve.
Calories: 714
Page 11 of 27

Fat: 55 g
Total Carbs: 8 g
Fiber: 2 g
Sugar: 2 g
Net Carbs: 6 g
Protein: 41 g
Page 12 of 27

Day 4 Menu
Lunch (L4):
Leftover Burgundy Beef Stew
Ingredients:
● Leftover Burgundy Beef Stew from Day 3 Dinner (D3)
Instructions:
1. On the stovetop or in a microwave, reheat the leftover beef stew and enjoy.
Calories: 714
Fat: 55 g
Total Carbs: 8 g
Fiber: 2 g
Sugar: 2 g
Net Carbs: 6 g
Protein: 41 g
Page 13 of 27

Dinner (D4):
“Spaghetti” and Meatballs
Ingredients:
● 0.75 lb of ground beef (338 g)
● 1 medium egg, whisked
● 1 Tablespoon of onion powder (7 g)
● 1 Tablespoon of olive oil (15 ml), to cook with
● 1 small tomato (90 g), diced
● 0.25 cup of fresh basil leaves (8 g), chopped
● 1 zucchini (120 g), peeled
Instructions:
1. Preheat oven to 350 F (175 C).
2. In a large mixing bowl, combine the ground beef, egg, garlic powder, and onion
powder. Season with salt and pepper, to taste. Form the mixture into small
meatballs and place on parchment-lined rimmed baking sheet.
3. Place in the oven and bake for 25 minutes. Check with a meat thermometer that
the internal temperature of the meatballs reach 165 F (75 C).
4. Meanwhile, in a small saucepan, add the olive oil over medium heat. Add the
tomato and onion to the saucepan and saute until the tomato is soft.
5. Add the meatballs to the saucepan, stirring carefully to not break the meatballs,
and simmer for 5 minutes. Season with salt and pepper, to taste.
6. Make the zucchini “noodles” by using the shredding attachment of a food
processor or a spiralizer or else using a potato peeler to create pasta-like strands
or shreds.
7. Divide zucchini “noodles” onto 2 plates and top with the meatballs and sauce.
Calories: 587
Page 14 of 27

Fat: 45 g
Total Carbs: 11 g
Fiber: 2 g
Sugar: 5 g
Net Carbs: 9 g
Protein: 33 g
Page 15 of 27

Day 5 Menu
Lunch (L5):
Shrimp and Mushroom Stir-Fry
Ingredients:
● 0.75 lb of shrimp (338 g), defrosted if frozen, peeled and deveined
● 8 white button mushrooms (80 g), chopped
● 4 green onions (20 g), chopped
● 1 teaspoon of sesame oil (5 ml)
● 1 teaspoon of vinegar (5 ml) (of your choice)
Instructions:
1. Heat the avocado oil in a large skillet over medium-high heat.
2. Add the shrimp, mushrooms, garlic, and green onions. Stir-fry until the shrimp
are pink and opaque and the mushrooms are slightly brown, about 4 to 5
minutes.
3. Add the tamari sauce, sesame oil, and vinegar to the skillet. Stir-fry for 2 to 3
additional minutes. Season with salt and pepper, to taste.
Calories: 448
Fat: 34 g
Total Carbs: 3 g
Fiber: 0 g
Sugar: 1 g
Net Carbs: 3 g
Protein: 35 g
Page 16 of 27

Dinner (D5):
Macadamia Crusted Chicken with Grilled Pepper Salad

[Refrigerate 2 servings of chicken for Day 6 Lunch (L6)]
Ingredients:
● 0.25 cup of macadamia nuts (32 g), crushed
● 2 Tablespoons of shredded coconut (10 g)
● 2 Tablespoons of garlic powder (20 g)
● 4 chicken breasts (800 g), cut into large strips
● 2 medium bell peppers (240 g), diced
● 2 Tablespoons of olive oil (30 ml)
Instructions:
2. In a large bowl, mix the crushed macadamia nuts, shredded coconut, and garlic
powder. Season the mixture with salt and pepper, to taste.
3. Place the whisked eggs in a separate bowl.
4. Dip each chicken strip into the whisked egg. Then dip the chicken slices into the
nut mixture. Place the chicken slices on a greased rimmed baking tray.
5. Place the bell peppers and onion on a separate rimmed baking sheet. Drizzle
with olive oil and season with salt and pepper, to taste.
6. Place both baking sheets in the oven and bake for 20 minutes until the chicken is
fully cooked. Check with a meat thermometer that the internal temperature of the
chicken is 165 F (75 C).
7. Refrigerate 2 servings of the baked chicken strips for Day 6 Lunch (L6). Serve
the remaining chicken strips with the pepper salad.
Calories: 663
Fat: 44 g
Page 17 of 27

Total Carbs: 13 g
Fiber: 4 g
Sugar: 5 g
Net Carbs: 9 g
Protein: 53 g
Page 18 of 27

Day 6 Menu
Lunch (L6):
Sesame Chicken Salad
Prep Time: 10 mins | Cook Time: 0 mins | Yield: ] servings
Ingredients:
● Leftover Macadamia Crusted Chicken from Day 6 Dinner (D6)
● 0.25 medium onion (28 g), thinly sliced
● 0.5 carrot (25 g), shredded or thinly sliced
For the dressing -
● 1 Tablespoon of avocado oil (15 ml)
● 1 Tablespoon of sesame seeds (14 g)
Instructions:
1. In the microwave or on the stovetop, reheat the leftover chicken and set aside.
2. In a bowl, whisk to combine the avocado oil, lemon juice, sesame oil, and
sesame seeds. Season with salt and pepper, to taste. Toss the dressing with the
salad leaves. Add the green onions, sliced onion, and carrot to the bowl.
3. Divide the salad between 2 plates and top with the leftover chicken.
Calories: 658
Fat: 43 g
Total Carbs: 12 g
Fiber: 5 g
Sugar: 4 g
Net Carbs: 7 g
Protein: 55 g
Page 19 of 27

Dinner (D6):
Vegetable Curry + Leftovers
Ingredients:
● 3 Tablespoons of coconut oil (45 ml), to cook with
● 0.5 head of cauliflower (300 g), broken into small florets
● 4 oz of green beans (112 g), diced (approx. 20 green beans)
● 2 cups of chicken broth (480 ml)
● 1 Tablespoon of curry powder (7 g)
● Leftovers from earlier in the week
Instructions:
1. In a large pot, melt the coconut oil over medium heat. Add the cauliflower,
tomato, and green beans to the pot and saute until the vegetables are slightly
brown, about 5 to 6 minutes.
2. Add the chicken broth to the pot and reduce the heat to a simmer. Cover and
cook until vegetables are soft to your liking, stirring occasionally.
3. Add the coconut milk and curry powder to the pot. Season with salt and pepper,
to taste.
4. Meanwhile, in a small skillet, cook the bacon until crispy, about 2 to 3 minutes.
5. Add the bacon to the pot and simmer for an additional 2 to 3 minutes, stirring
occasionally.
6. Divide the vegetable curry between 2 bowls and enjoy with any leftovers from
earlier in the week.
Calories: 451
Fat: 41 g
Total Carbs: 16 g
Page 20 of 27

Fiber: 7 g
Sugar: 5 g
Net Carbs: 9 g
Protein: 9 g
Page 21 of 27

Day 7 Menu
Lunch (L7):
Fried Avocado Topped Tuna
Ingredients:
● 1 large avocado (200 g), sliced
● 2 cans of tuna (340 g), drained and flaked
● 2 Tablespoons of mayo (30 ml)
● 1 teaspoon of mustard (5 ml)
Instructions:
1. Rub lemon juice on the avocado slices.
2. In a small skillet, melt the coconut oil over medium heat. Add the avocado slices
and fry until slightly brown, about 3 to 5 minutes. Season with salt, to taste, and
set aside.
3. In a medium bowl, combine the tuna, cucumber, mayo, and mustard. Season
with salt and pepper, to taste.
4. Divide the tuna between 2 plates and top with the fried avocado.
Calories: 611
Fat: 46 g
Total Carbs: 11 g
Fiber: 7 g
Sugar: 2 g
Net Carbs: 4 g
Protein: 44 g
Page 22 of 27

Dinner (D7):
Moroccan Vegetable Bowl + Leftovers
Ingredients:
● 0.75 zucchini (90 g), diced
● 2 small tomatoes (180 g), diced
● 1 cucumber (220 g), diced
● 2 carrots (100 g), diced
● 0.25 cup of olive oil (60 ml)
● 1 Tablespoon of cumin powder (6 g)
● 2 Tablespoons of fresh parsley (2 g), chopped
Instructions:
1. Toss the zucchini, tomatoes, cucumbers, carrots, and onion with the olive oil,
lemon juice, and cumin powder. Season with salt and pepper, to taste, and top
with chopped parsley.
2. Enjoy with any leftovers from earlier in the week.
Calories: 307
Fat: 28 g
Total Carbs: 15 g
Fiber: 3 g
Sugar: 7 g
Net Carbs: 12 g
Protein: 3 g
Page 23 of 27

Pantry Items
Pantry Items: Quantity
Avocado oil* Approx. 0.75 cup (180 ml)
Beef broth 4 cups (960 ml)
Canned salmon 4 cans (5-6 oz each)
Canned tuna 2 cans (5-6 oz each)
Chicken broth 2 cups (480 ml)
Coconut flour 0.25 cup (28 g)
Coconut milk 1 can (240 ml each)
Coconut oil* Approx. 1 cup (240 ml)
Cumin powder 11 teaspoons (22 g)
Curry powder 1 Tablespoon (7 g)
Garlic powder 4 Tablespoons (40 g)
Ghee* 2 Tablespoons (30 ml)
Ginger powder 1 teaspoon (2 g)
Coconut aminos*** Approx. 0.5 cup (120 ml)
Macadamia nuts 0.25 cup (32 g)
Mayo** 6 Tablespoons (90 ml)
Mustard 1 teaspoon (5 ml)
Olive oil* 0.5 cup (120 ml)
Onion powder 1 Tablespoon (7 g)
Pepper Approx. 10 teaspoons (10 g)
Salt Approx. 10 Tablespoons (150 g)
Sesame oil 8 teaspoons (40 ml)
Sesame seeds 2 Tablespoons (28 g)
Turmeric 1 Tablespoon (6 g)
Shredded coconut 6 Tablespoons (30 g)
Vinegar 2 teaspoons (10 ml)
* You can generally use these oils interchangeably in the recipes.

** You can make your own Paleo mayo (see recipe here) or purchase Paleo mayo here.
*** If you have trouble finding Coconut Aminos, then you can omit this seasoning from the recipes.
Page 24 of 27

Shopping List
❏ 4 slices of bacon (112 g) (D3, D6)
❏ 8 chicken breasts (1600 g) (D2, L3, D5)*
❏ 0.75 lb of ground beef (337.5 g) (D4)
❏ 0.75 lb of shrimp, fresh or frozen (337.5 g) (L5)
❏ 1 beef steak (200 g) (D1)**
❏ 2 lbs of beef stew chunks (900 g) (D3)
❏ 7 medium eggs (L1, D4, D5)
❏ 2 medium onions (220 g) (D2, D3, D4, D5, L6, D7)

❏ 1 large avocado (200 g) (L7)
❏ 3 medium bell peppers (360 g) (L3, D5)
❏ 12 green onions (60 g) (D1, L3, L5, L6)
❏ 2 heads of garlic (approx. 14 cloves) (L1, D2, L3, L5)
❏ 3 lemons (D2, L3, L6, L7, D7)
❏ 8 white button mushrooms (80 g) (L5)
❏ 5 carrots (250 g) (D1, D3, L6, D7)
❏ 2 zucchinis (240 g) (D1, D4, D7)
❏ 2 large bags of salad leaves (250 g) (D1, L6)
❏ 2 bunches of fresh parsley (D2, L3, D7)
❏ 1 head of cauliflower (600 g) (L3, D6)
❏ 2 cucumbers (440 g) (L3, L7, D7)
❏ 1 small bunch of fresh basil leaves (8 g) (D4)
❏ 4 small tomatoes (360 g) (D4, D6, D7)
❏ 14 oz of green beans (392 g) (D2, D3, D6) (approx. 70 green beans)
❏ 1 small bunch of fresh dill (8 g) (L1)
*Get chicken breast with the skin on it if possible.

**Pick fattier cuts of steak if possible.
Page 25 of 27

Your Special Dish For The Week

Vietnamese “Bun Cha”
Ingredients:
● 1.25 lbs of ground pork (563 g)
● 1 medium onion (110 g), finely diced
● 3 teaspoons of fish sauce (15 ml)
● 2 Tablespoons of fresh cilantro (2 g), finely chopped
● 6 3-oz packs of shirataki noodles (510 g), drained (optional)
● 1 Tablespoon of olive oil (15 ml), to cook with
For the sauce -
● 1 cup of water (240 ml)
● 2 Tablespoons of lime juice (30 ml)
● 1 chili pepper (14 g), seeds removed and finely diced (optional)
● 6 teaspoons of fish sauce (30 ml)
For the garnish -
● 0.25 head of iceberg lettuce (113 g), finely shredded
● 0.5 cucumber (110 g), seeds removed, sliced into thin strips
● 0.5 carrot (25 g), cut into thin strips
● Small handful of cilantro, finely chopped
● Small handful of mint, finely chopped
● Small handful of Thai basil, finely chopped
Instructions:
1. In a medium bowl, combine the ground pork, onion, fish sauce, garlic and
cilantro. Form into small meatballs, about the size of ping-pong balls. Set aside.
2. If using, rinse and drain the shirataki noodles very well, per package directions. If
desired, boil the noodles for 2 to 3 minutes to help eliminate the smell. Drain the
noodles and set aside to keep warm.
Page 26 of 27

3. To make the sauce, heat the water in a medium pan over medium-high heat until
warm. Add the lime juice, optional chili pepper, and garlic to the pan. Continue to
cook until liquid has reduced by half, stirring occasionally. Once reduced, stir in
the fish sauce to the sauce. Season with salt and pepper, to taste, and set aside.
4. Meanwhile, add the olive to a large skillet over medium-high heat. In batches,
cook the meatballs until browned and cooked through, about 2 to 3 minutes per
side depending on the size of the meatballs. Check with a meat thermometer that
the internal temperature of the meatballs reach 165 F (75 C).
5. To serve, if using, divide the shirataki noodles between 4 bowl and add an equal
amount of meatballs to each bowl. Cover the meatballs with the sauce and top
with lettuce, cucumber, and carrot. Sprinkle each bowl with a desired amount of
cilantro, mint, and Thai basil leaves.
Calories: 226
Fat: 9 g
Total Carbs: 6 g
Fiber: 1 g
Sugar: 2 g
Net Carbs: 5 g
Protein: 30 g
Page 27 of 27

KETO MEAL PLAN

Carbs Calories
Day 1 Deviled Egg
Salad
Dijon Smothered
Drumsticks with
Make enough
roasted
Roasted vegetables for
10 g 1077
Vegetables Day 2 Dinner
(D2) and Day 3
Dinner (D3)
Day 2 Chinese Fried
“Rice”
Creamy Chicken
and Roasted 16 g 1054
Vegetables Salad
Day 3 Pan-Fried
Bacon
Garlic Burgers
with Roasted
Make enough
burgers for Day
Asparagus with Vegetables 7 Lunch (L7) 12 g 1415
Hollandaise
Sauce
Day 4 Spinach
“Cheese”
Shrimp Scampi
with “Linguine”
Make enough
chicken for Day
Stuffed Chicken 6 Dinner (D6) 16 g 1371
Breast with
Arugula Salad
Day 5 Avocado
Smoked
Steak Fajitas
13+ g 1175+
Salmon Salad +
Leftovers
Day 6 Thai Noodle
Soup +
Spicy Basil
Stir-Fry 13+ g 1061+
Leftovers
Day 7 Avocado
Burgers
Beef Zucchini
Boats
14 g 1220
Page 1 of 21

Day 1 Menu
Lunch (L1):
Deviled Egg Salad
Ingredients:
● 6 medium eggs
● 2 teaspoons of mustard (10 ml), (or more to taste)
● 1 teaspoon of paprika (2 g)
● Dash of chili pepper (optional)
Instructions:
1. In a pot, cover the eggs with water and bring to a boil. Once boiling, remove from
heat and put lid on pot. Let sit for 12 minutes and then drain eggs in a colander
and rinse with cold water. Peel and cut the hard-boiled eggs into small pieces.
2. In a bowl, combine the eggs with mayo, mustard, and salt and pepper, to taste.
Add paprika and optional chili powder, to taste. Set aside.
3. Toss the salad leaves with the olive oil and lemon juice.
4. Divide the salad between two plates and top with equal amounts of egg salad.
Calories: 429
Fat: 39 g
Total Carbs: 4 g
Fiber: 2 g
Sugar: 2 g
Net Carbs: 2 g
Protein: 20 g
Page 2 of 21

Dinner (D1):
Dijon Smothered Drumsticks with Roasted Vegetables

[Make enough roasted vegetables for Day 2 Dinner (D2) and Day 3 Dinner (D3)]
Ingredients:
For the chicken -
● 0.25 cup of ghee (60 ml), to cook with
● 4 chicken drumsticks (with skin on) (500 g)
● 0.25 cup of chicken broth (60 ml)
● 0.25 cup of coconut cream (60 ml) (from the top of 1 can of refrigerated coconut
milk)
● 2 Tablespoons of mustard (30 ml), (Dijon, if available)
For the roasted vegetables -
● 3 carrots (150 g), chopped
● 3 zucchinis (360 g), chopped
● 1 medium onion (110 g), chopped
● 1 head of cauliflower (600 g), chopped into small florets
● 1 Tablespoon of Italian seasoning (3 g)
Instructions:
2. In a bowl, toss the carrots, zucchini, onion, and cauliflower with the olive oil and
Italian seasoning. Season with salt and pepper, to taste. Place the vegetables in
a single layer on a rimmed baking tray.
3. Place the baking tray in the oven and roast for 30 minutes or until vegetables are
tender to your liking. Refrigerate ⅔ of the roasted vegetables for Day 2 Dinner
(D2) and Day 3 Dinner (D3). Set aside the remaining ⅓ of the vegetables.
4. Meanwhile, generously season the chicken drumsticks with salt and pepper.
5. In a large nonstick skillet, melt the ghee over medium-high heat. Place the
Page 3 of 21

drumsticks in the skillet with the and brown on all sides, about 5 to 7 minutes.
Remove from skillet and set aside
6. Reduce the heat to medium-low and add the chicken broth, coconut cream, and
mustard to the skillet. Return the drumsticks to the skillet. Season with salt and
pepper, to taste.
7. Cover and cook for 20 to 25 minutes, turning the drumsticks after 10 minutes,
until cooked through. Check with a meat thermometer that the internal
temperature is 165 F (75 C).
8. Serve the drumsticks and the sauce with the remaining roasted vegetables.
Calories: 648
Fat: 53 g
Total Carbs: 12 g
Fiber: 4 g
Sugar: 6 g
Net Carbs: 8 g
Protein: 31 g
Page 4 of 21

Day 2 Menu
Lunch (L2):
Chinese Fried “Rice”
Ingredients:
● 0.25 cup of avocado oil (60 ml), to cook with
● 1 carrot (50 g), diced
● 12 slices of ham (336 g), diced
● 2 Tablespoons of gluten-free tamari sauce or coconut aminos (30 ml)
Instructions:
1. Add avocado oil to a large nonstick skillet over medium-high heat.
2. Add the cauliflower, carrot, green onions, and ham to the skillet. Cook, stirring
frequently, until the vegetables are soft and the ham is warmed through, about 5
to 8 minutes.
3. Add the tamari sauce or coconut aminos to the skillet and continue to cook for an
additional 1 to 2 minutes. Season with salt and pepper, to taste.
Calories: 465
Fat: 34 g
Total Carbs: 11 g
Fiber: 4 g
Sugar: 5 g
Net Carbs: 7 g
Protein: 33 g
Page 5 of 21

Dinner (D2):
Creamy Chicken with Roasted Vegetables Salad
Ingredients:
● 1 chicken breast (200 g), diced
● 2 teaspoons of mustard (10 ml)
● ½ Leftover Roasted Vegetables from Day 1 Dinner (D1)
Instructions:
1. In a large skillet, melt the coconut oil over medium-high heat. Add the chicken
and saute until cooked through, about 5 to 8 minutes. Check with a meat
thermometer that the internal temperature is 165 F (75 C). Season with salt and
pepper, to taste. Set aside to cool slightly.
2. In a bowl, whisk to combine the mayo and mustard and toss with the salad
leaves. Add the chicken and leftover roasted vegetables to the bowl.
3. Divide between 2 plates and serve.
Calories: 589
Fat: 50 g
Total Carbs: 14 g
Fiber: 5 g
Sugar: 6 g
Net Carbs: 9 g
Protein: 28 g
Page 6 of 21

Day 3 Menu
Lunch (L3):
Pan-Fried Bacon Asparagus with Hollandaise Sauce
Ingredients:
● 2 medium eggs, yolks separated from the egg whites
● 0.5 Tablespoon of lemon juice (8 ml)
● 0.25 cup of ghee (60 ml), melted
● 10 spears of asparagus (160 g), diced
Instructions:
1. In a bowl, whisk the egg yolks, lemon juice, and salt, to taste, until smooth.
2. Add the egg mixture to a small saucepan over very low heat. Slowly drizzle the
melted ghee into the saucepan, whisking continuously, until the sauce is
thickened and doubled in volume. Remove from heat and season with additional
salt and pepper, if desired. Set aside.
3. In a large skillet, cook the bacon over medium-high heat until crispy, about 4 to 5
minutes. Remove the bacon from the skillet and set aside.
4. In the same skillet with the bacon grease, add the asparagus and saute until
tender to your liking, about 3 to 5 minutes.
5. Divide asparagus between 2 plates and top with bacon and Hollandaise sauce.
Calories: 829
Fat: 84 g
Total Carbs: 5 g
Fiber: 3 g
Sugar: 3 g
Net Carbs: 2 g
Protein: 18 g
Page 7 of 21

Dinner (D3):
Garlic Burgers with Roasted Vegetables

[Freeze 4 burgers for Day 7 Lunch (L7)]
Ingredients:
● 0.5 medium onion (55 g), minced
● 1.5 lbs of ground beef (675 g)
● 2 Tablespoons of mustard (30 ml), to serve with
● ½ Leftover Roasted Vegetables from Day 1 Dinner (D1)
Instructions:
1. Squeeze any excess moisture from the onion.
2. In a bowl, combine the onion, ground beef, egg, and garlic. Form the beef
mixture into 8 patties.
3. In batches, grill or pan-fry the burgers over high heat for 3 to 4 minutes per side
and reach an internal temperature of 145 F (63 C) for medium. Season with salt
and pepper, to taste. Freeze 4 burgers for Day 7 Lunch (L7) and set aside the
remaining burgers.
4. Meanwhile, in the microwave or on the stovetop, reheat the leftover roasted
vegetables to desired temperature.
5. Serve the vegetables with the remaining burgers and mustard.
Calories: 586
Fat: 44 g
Total Carbs: 14 g
Fiber: 4 g
Sugar: 6 g
Net Carbs: 10 g
Protein: 33 g
Page 8 of 21

Day 4 Menu
Lunch (L4):
Spinach “Cheese” Stuffed Chicken Breast with Arugula Salad

[Pre-soak cashews in cold water if time allows.]
Ingredients:
● 2 oz of cashew (56 g), presoaked
● 0.25 cup of water (60 ml), for soaking cashews
● 2 cups of spinach (60 g), chopped
● 4 cloves of garlic (12 g)
● 2 Tablespoons of avocado oil (30 ml)
● 2 chicken breasts (400 g)
● 1 large bag of arugula leaves (125 g)
Instructions:
1. If time allows, presoak the cashews in water overnight.
3. In a high-speed blender or food processor, combine the cashews, spinach, garlic,
and avocado oil to form a paste.
4. In a small skillet, cook the bacon over medium-high heat until crispy, about 2 to 4
minutes.
5. Stir-in the bacon to the cashew mixture. Season with salt and pepper, to taste.
6. With a sharp knife, cut a deep slit into each chicken breast, careful not to slice
through the entire breast. Fill each breast with equal amounts of the cashew
mixture.
7. Place the chicken on a rimmed baking sheet and bake for 30 minutes. Check
with a meat thermometer that the internal temperature of the chicken reaches
165 F (75 C).
8. Divide the arugula leaves between 2 plates and top each with a chicken breast.
Page 9 of 21

Calories: 820
Fat: 60 g
Total Carbs: 15 g
Fiber: 4 g
Sugar: 3 g
Net Carbs: 11 g
Protein: 58 g
Page 10 of 21

Dinner (D4):
Shrimp Scampi with “Linguine”
Ingredients:
● 0.25 cup of ghee (60 ml)
Instructions:
1. In a nonstick skillet, melt the ghee over medium-high heat. Add the onion and
garlic to the skillet. Saute until the onion is translucent, about 1 to 2 minutes.
2. Add the shrimp to the skillet. Saute until the shrimp are pink and opaque, about 3
to 5 minutes (depending on the size of the shrimp). Add the lemon juice and
season with salt and pepper, to taste. Remove from the heat.
or shreds.
4. Toss the zucchini “noodles” in the olive oil. Divide the between 2 plates and top
with equal amounts of the shrimp scampi.
Calories: 551
Fat: 45 g
Total Carbs: 6 g
Fiber: 1 g
Sugar: 2 g
Net Carbs: 5 g
Protein: 34 g
Page 11 of 21

Day 5 Menu
Lunch (L5):
Avocado Smoked Salmon Salad + Leftovers
Ingredients:
● 1 large avocado (200 g), pit removed and flesh scooped out
● 4 oz of smoked salmon (112 g)
● Leftovers from earlier in the week.
Instructions:
1. Place each avocado half on a plate. Drizzle each half with equal amounts of olive
oil and lemon juice. Top each avocado half with equal amounts of salmon and
season with salt and pepper, to taste.
2. Enjoy the avocado salad with any leftovers from earlier in the week.
Calories: 347
Fat: 31 g
Total Carbs: 9 g
Fiber: 7 g
Sugar: 1 g
Net Carbs: 2 g
Protein: 12 g
Page 12 of 21

Dinner (D5):
Steak Fajitas
Ingredients:
● 0.25 cup of ghee (60 ml)
● 2 medium bell peppers (240 g), sliced
● 0.5 medium onion (55 g), sliced
● 2 beef steaks (400 g), cubed
Instructions:
1. In a nonstick skillet, melt the ghee over medium-high heat. Add the bell peppers
and onion to the skillet. Saute until the vegetables are browned, about 6 to 8
minutes.
2. Add the beef to the skillet and saute until done to your liking, about 4 to 6
minutes for medium rare (depending on the size of the pieces of steak).
3. Add the garlic powder, onion powder, and cumin to the skillet, stirring well to
combine. Season with salt and pepper, to taste.
4. Divide the fajitas between 2 plates and serve.
Calories: 828
Fat: 70 g
Total Carbs: 14 g
Fiber: 3 g
Sugar: 6 g
Net Carbs: 11 g
Protein: 36 g
Page 13 of 21

Day 6 Menu
Lunch (L6):
Thai Noodle Soup + Leftovers
Ingredients:
● 1 teaspoon of hot sauce (5 ml) (optional)
● 0.25 cup of fresh basil leaves (8 g), finely chopped
Instructions:
1. In a large saucepan, melt the coconut oil over medium-high heat. Add the green
onions and saute until slightly browned, about 2 to 3 minutes.
2. Add the chicken broth, lime juice, and optional hot sauce to the saucepan.
3. Slowly whisk in the eggs and continue to cook for an additional 2 to 4 minutes.
4. Add the basil leaves and season with additional salt and pepper, if needed.
5. Divide between 2 bowls and enjoy with any leftovers from earlier in the week.
Calories: 293
Fat: 24 g
Total Carbs: 1 g
Fiber: 0 g
Sugar: 1 g
Net Carbs: 1 g
Protein: 12 g
Page 14 of 21

Dinner (D6):
Spicy Basil Stir-Fry
Ingredients:
For the stir-fry -
For the cauliflower “rice” -
● Salt, to taste
Instructions:
1. Add the avocado oil to a large skillet over medium-high heat. Add the bell pepper,
onion, optional chili pepper, and garlic to the skillet. Saute until the vegetables
are soft, about 5 minutes.
2. Add the ground beef to the skillet and saute to desired doneness, about 3 to 5
minutes.
3. Add the tamari sauce or coconut aminos to the skillet. Season with salt and
pepper, to taste, and garnish with basil.
4. Meanwhile, to make the cauliflower rice, saute the cauliflower pieces in the
coconut oil on high heat for 5 minutes until softened. Season with salt, to taste.
5. Divide the cauliflower “rice” between 2 plates and top with the basil stir-fry.
Calories: 768
Page 15 of 21

Fat: 64 g
Total Carbs: 17 g
Fiber: 5 g
Sugar: 7 g
Net Carbs: 12 g
Protein: 32 g
Page 16 of 21

Day 7 Menu
Lunch (L7):
Avocado Burgers
Ingredients:
● Leftover Garlic Burgers from Day 3 Dinner (D3), defrosted
● 1 large avocado (200 g), mashed
Instructions:
1. In a microwave or on the stovetop, reheat the leftover garlic burgers to desired
temperature.
2. In a small bowl, combine the avocado with the lime juice. Season with salt and
pepper, to taste.
3. Spread equal amounts of the avocado mixture over each leftover garlic burger
and serve.
Calories: 640
Fat: 51 g
Total Carbs: 13 g
Fiber: 7 g
Sugar: 2 g
Net Carbs: 6 g
Protein: 32 g
Page 17 of 21

Dinner (D7):
Beef Zucchini Boats
Ingredients:
● 2 zucchinis (240 g), cut in half lengthwise and seeds removed
● 4 Tablespoons of olive oil (60 ml), divided
Instructions:
2. Place the zucchini halves, cut side up, on a rimmed baking tray and drizzle 2
Tablespoons (30 ml) of olive oil. Place in the oven and bake for 20 minutes.
3. Meanwhile, add the remaining 2 Tablespoons (30 ml) of olive oil to a large
nonstick skillet over medium-high heat. Add the garlic and onion to the skillet and
saute until the onion is translucent, about 2 to 3 minutes.
4. Add the ground beef and tomatoes to the skillet. Saute until the ground beef is
cooked to your liking and the tomatoes are soft, about 3 to 5 minutes. Season
5. To serve, top each zucchini half with equal amounts of the ground beef mixture.
Calories: 580
Fat: 52 g
Total Carbs: 10 g
Fiber: 2 g
Sugar: 5 g
Net Carbs: 8 g
Protein: 21 g
Page 18 of 21

Pantry Items
Avocado oil* 0.5 cup (120 ml)
Cashews 2 oz (56 g)
Chicken broth 4.25 cups (1020 ml)
Chili powder Approx. 0.25 teaspoon (0.5 g)
Coconut milk 1 can (240 ml)
Coconut oil* 6 Tablespoons (90 ml)
Cumin powder 1 Tablespoon (6 g)
Garlic powder 1 Tablespoon (10 g)
Ghee* 1 cup (240 ml)
Gluten-free tamari sauce or coconut 0.25 cup (60 ml)
aminos***
Hot sauce 1 teaspoon (5 ml) (optional)
Italian seasoning 1 Tablespoon (3 g)
Mustard Approx. 4 Tablespoons (60 ml)
Olive oil* Approx. 1 cup (240 ml)
Paprika 1 teaspoon (2 g)

*** If you have trouble finding Gluten-Free Tamari Sauce or Coconut Aminos, then you can omit this
seasoning from the recipes.
Page 19 of 21

Shopping List
❏ 3 chicken breasts (600 g) (D2, L4)*
❏ 2.75 lbs of ground beef (1.3 kg) (D3, D6, D7)
❏ 0.75 lb of shrimp, fresh or frozen (337.5 g) (D4)
❏ 10 slices of bacon (280 g) (L3, L4)
❏ 2 beef steaks (400 g) (D5)**
❏ 4 chicken drumsticks (with skin on) (500 g) (D1)
❏ 4 oz of smoked salmon (112 g) (L5)
❏ 12 slices of ham (336 g) (L2)
❏ 13 medium eggs (L1, L3, D3, L6)
❏ 3 medium onions (330 g) (D1, D3, D4, D5, D6, D7)

❏ 2 cups of spinach (60 g) (L4)
❏ 2 large avocados (400 g) (L5, L7)
❏ 3 medium bell peppers (360 g) (D5, D6)
❏ 4 green onions (20 g) (L2, L6)
❏ 3 limes (75 ml) (L6, D6, L7)
❏ 3 heads of garlic (approx. 22 cloves) (D3, L4, D4, D6, D7)
❏ 4 lemons (52.5 ml) (L1, L3, D4, L5)
❏ 4 carrots (200 g) (D1, L2)
❏ 6 zucchinis (720 g) (D1, D4, D7)
❏ 2 large bags of salad leaves (250 g) (L1, D2)
❏ 1 large bag of arugula leaves (125 g) (L4)
❏ 1 chili pepper (14 g) (D6) (optional)
❏ 10 spears of asparagus (160 g) (L3)
❏ 2 heads of cauliflower (1.2 kg) (D1, L2, D6)
❏ 8 Tablespoons of fresh basil leaves (16 g) (L6, D6)
❏ 2 small tomatoes (180 g) (D7)

Page 20 of 21

Steamed Egg Custard
Prep Time: 5 mins | Cook Time: 15 mins | Yield: 1 serving
Ingredients:
● 2 medium eggs
● 1 green onion (5 g), chopped
Instructions:
1. Place eggs in a small heatproof bowl or ramekin. Add room-temperature water
(approx. the same volume as the eggs).
2. Mix well. With a spoon, remove the foam that forms on top of the egg mixture.
3. Place the bowl or ramekin into a steamer for 10 to 12 minutes. (The water in the
steamer should be boiling before placing the egg custard into it.)
4. Check the egg custard to ensure the middle is firm to the touch. Continue to
steam for several additional minutes, if necessary.
5. Carefully remove the egg custard from the steamer. Top with tamari sauce or
coconut aminos, sesame oil, and green onion, if desired.
RECIPE NOTE: If you do not have a steamer, fill a saucepan ⅓ full with water. Place a
bowl upside down in the water to partially submerge it. Place the egg custard bowl or
ramekin on top of the partially-submerged bowl. Securely place the lid on the saucepan
and steam as according to the directions.
Calories: 179
Fat: 13 g
Total Carbs: 1 g
Fiber: 0 g
Sugar: 0 g
Net Carbs: 1 g
Protein: 12 g
Page 21 of 21

KETO MEAL PLAN

Carbs Calories
Day 1 Fattoush Salad Carrot Bacon Egg
Muffins with Cold
Make enough
muffins for Lunch
Cucumber Salsa on Day 4 (L4) and 16 g 1162
Dinner on Day 7
(D7)
Day 2 Portuguese Cod

with Spinach
Chicken Tenders
with Fried Pickles
Make enough
chicken tenders for
Dinner on Day 5
Almond Migas and Ranch (D5) and ranch
10 g 1362
Dipping Sauce dressing for Lunch
on Day 3 (L3)
Day 3 Ranch Salad

Topped with
Pasta alla Norma
with Ground Beef
16 g 1303
Zucchini and
Prosciutto Rolls
Day 4 Leftover Egg
Muffins with
Fish Tacos with
Jalisco Guac
17 g 1253
Zucchini
Orange Slaw
Day 5 BLT Salad Baba Ganoush
Bowl with
13 g 1310
Leftover Chicken
Tenders
Day 6 Marinated
Radishes and
Bangers and
Mash
Make enough
mash for Lunch
on Day 7 (L7) 6g 1283
Sardines on
Keto Toast
Day 7 Spinach Bacon
with Leftover
Egg Muffin and
Pepper Saute +
11+ g 1316+
Cauliflower Leftovers
Mash
Page 1 of 26

Day 1 Menu
Lunch (L1):
Fattoush Salad
Ingredients:
● 6 cherry tomatoes (102 g), halved
● 2 Tablespoons of fresh mint (2 g), chopped
● 1 clove of garlic (3 g), minced or finely diced
Instructions:
1. In a nonstick skillet, melt the coconut oil over medium-high heat. Add the chicken
and saute until fully cooked, about 5 to 7 minutes. Check with a meat
thermometer that the internal temperature reaches 165 F (75 C).
2. In a large bowl, combine the chicken with the remaining ingredients.
3. Divide the salad between 2 plates and serve.
Calories: 474
Fat: 38 g
Total Carbs: 7 g
Fiber: 2 g
Sugar: 4 g
Net Carbs: 5 g
Protein: 25 g
Page 2 of 26

Dinner (D1):
Carrot Bacon Egg Muffins with Cold Cucumber Salsa

[Freeze 16 egg muffins for Lunch on Day 4 (L4) and Dinner on Day 7 (D7)]
Ingredients:
For the egg muffins -
● 2 cups of coconut cream (480 ml) (from the top of 4 cans of refrigerated coconut
milk)
● 6 carrots (300 g), peeled and shredded
For the salsa -
● 0.5 medium bell pepper (60 g), diced
● 2 Tablespoons of fresh mint (2 g), finely chopped
● 1 Tablespoon of lime juice (15 ml)
Instructions:
2. In a large nonstick skillet, add the bacon and cook until crispy, about 6 to 8
minutes. Remove from skillet and set aside to cool slightly.
3. In a large bowl, combine the cooled bacon, eggs, coconut cream, and carrots.
Pour the mixture into 2 greased (12 cup) muffin pans. You should have 24
muffins in total.
4. Place the muffin trays in the oven and bake for 30 minutes until the muffins are
firm to the touch and the eggs are cooked through. Remove from the oven and
freeze 16 egg muffins for Lunch on Day 4 (L4) and Dinner on Day 7 (D7). Set
aside the remaining muffins.
5. Meanwhile, in a medium bowl, combine the salsa ingredients.
6. Serve the salsa with the remaining 8 egg muffins.
Page 3 of 26

Calories: 688
Fat: 58 g
Total Carbs: 14 g
Fiber: 3 g
Sugar: 7 g
Net Carbs: 11 g
Protein: 23 g
Page 4 of 26

Day 2 Menu
Lunch (L2):
Portuguese Cod with Spinach Almond Migas
Ingredients:
For the cod -
● 2 filets of cod (340 g), defrosted if frozen
● 1 Tablespoons of salt (15 g)
● 0.25 cup of olive oil (60 ml), to cook with
For the migas -
● 2 Tablespoons of olive oil (30 ml), to cook with
● 4 cups of spinach (120 g), roughly chopped
● 0.25 cup of almond flour (30 g)
Instructions:
1. Generously season the both sides of the cod filets with salt.
2. Add 0.25 cup (60 ml) of olive oil to a large nonstick skillet over medium-high heat.
Gently place the filets in the hot olive oil and cook for 5 minutes. Carefully turn
over the filets and add the parsley and garlic to the skillet. Cook for an additional
1 minute. Remove from heat and set aside to rest.
3. In a different skillet, add 2 Tablespoons (30 ml) of olive oil over medium-high
heat. Add the spinach to the skillet and saute until completely wilted, about 2 to 3
minutes.
4. Add the almond flour and garlic to the skillet. Continue to saute for an additional
1 to 2 minutes until the garlic is slightly browned. Season with salt and pepper, to
taste.
5. Serve with migas with the cod and drizzled with the parsley sauce.
Page 5 of 26

Calories: 597
Fat: 50 g
Total Carbs: 9 g
Fiber: 4 g
Sugar: 1 g
Net Carbs: 5 g
Protein: 35 g
Page 6 of 26

Dinner (D2):
Chicken Tenders with Fried Pickles and Ranch Dipping Sauce

[Freeze half of the chicken tenders for Day 5 Dinner (D5). Refrigerate half of the ranch
dipping sauce for Day 3 Lunch (L3)]
Ingredients:
For the chicken tenders and fried pickles -
● 1 Tablespoons of salt (15 g)
● 2 teaspoons of paprika (4 g)
● 4 small pickles (148 g), sliced
● 4 chicken breasts (800 g), cut into long strips (or equivalent amount of pre-sliced
chicken tenders)
For the ranch dipping sauce -
● 0.5 Tablespoon of garlic powder (5 g)
● 1 Tablespoon of fresh parsley (1 g), finely chopped
● 2 teaspoons of fresh dill (2 g), finely chopped
● Salt, to taste
Instructions:
2. Place the whisked eggs in a medium bowl.
3. In a separate medium bowl, combine the coconut flour, almond flour, garlic
powder, salt, and paprika.
4. With a paper towel, pat dry each pickle slice. Dip each pickle slice into the
whisked egg and then dip into the flour mixture. Place each pickle slice in a
single layer on a greased rimmed baking tray.
5. Dip each chicken tender into the whisked egg and then dip into the flour mixture.
Page 7 of 26

Place each chicken tender in a single layer on the the baking tray with the
pickles.
6. Place the baking tray in the oven and bake for 10 minutes. Turn over the chicken
tenders and pickle slices and continue to bake for an additional 10 minutes.
Freeze half of the chicken tenders for Day 5 Dinner (D5). Set aside the remaining
chicken tenders.
7. In a small bowl, combine the mayo, garlic powder, parsley, and dill. Season with
salt, to taste. Refrigerate half of the dipping sauce for Day 3 Lunch (L3).
8. Serve the remaining ranch dipping sauce with the remaining chicken tenders and
the fried pickles.
Calories: 765
Fat: 53 g
Total Carbs: 12 g
Fiber: 7 g
Sugar: 3 g
Net Carbs: 5 g
Protein: 55 g
Page 8 of 26

Day 3 Menu
Lunch (L3):
Ranch Salad Topped with Zucchini and Prosciutto Rolls
Ingredients:
● 2 zucchinis (240 g), peeled
● 10 slices of prosciutto (280 g)
● Leftover Ranch dipping sauce from Day 2 Dinner (D2)
● 1 head of romaine lettuce (200 g), chopped
● 8 cherry tomatoes (136 g), quartered
● 1 large avocado (200 g), diced
Instructions:
1. Use a potato or vegetable peeler to make long thick slices of zucchini. Place one
slice of prosciutto onto each slice of zucchini. Roll the zucchini and prosciutto
slices and secure each with a cocktail stick or toothpick.
2. In a large bowl, toss the leftover ranch dressing with the romaine lettuce leaves.
Add the cherry tomatoes, avocado, and onion to the bowl.
3. Divide the salad between 2 plates and top with the zucchini prosciutto rolls.
Calories: 558
Fat: 44 g
Total Carbs: 19 g
Fiber: 10 g
Sugar: 6 g
Net Carbs: 9 g
Protein: 29 g
Page 9 of 26

Dinner (D3):
Pasta alla Norma with Ground Beef
Ingredients:
● 4 Tablespoons of olive oil (60 ml), divided, to cook with
● 0.5 medium eggplant (250 g), chopped into large pieces
● 8 cherry tomatoes (136 g), diced
● 0.25 cup of fresh basil leaves (8 g), torn or chopped
Instructions:
1. In a large skillet, add 2 Tablespoons (30 ml) of olive oil over medium-high heat.
Add the onion and saute until translucent, about 2 to 3 minutes.
2. Add the ground beef to the skillet and saute until cooked to your liking, about 3 to
5 minutes. Remove the beef mixture from the skillet and set aside.
3. In the same skillet, add the remaining 2 Tablespoons (30 ml) of olive oil over
medium-high heat. Add the eggplant to the skillet and saute until soft, about 7 to
10 minutes. Add additional water to the skillet to prevent the eggplant from drying
out, if needed. Season with salt and pepper, to taste.
4. Add the cherry tomatoes and garlic to the skillet and saute for 3 to 4 minutes.
5. Return the beef mixture to the skillet and top with the basil leaves. Season with
salt and pepper, to taste.
or shreds.
7. Divide the zucchini “noodles” between 2 plates and top with the beef and
eggplant sauce.
Page 10 of 26

Calories: 745
Fat: 64 g
Total Carbs: 13 g
Fiber: 6 g
Sugar: 6 g
Net Carbs: 7 g
Protein: 30 g
Page 11 of 26

Day 4 Menu
Lunch (L4):
Leftover Egg Muffins with Zucchini Orange Slaw
Ingredients:
● 1 zucchini (120 g), shredded
● 0.5 small orange (50 g), peeled and chopped
● Salt, to taste
● 8 leftover Carrot and Bacon Egg Muffins from Day 1 Dinner (D1)
Instructions:
1. In a medium bowl, toss the shredded zucchini with the olive oil and orange.
Season with salt, to taste.
2. In a microwave or in the oven, reheat the leftover carrot and bacon egg muffins to
desired temperature.
3. Serve the leftover muffins with the zucchini orange slaw.
Calories: 724
Fat: 65 g
Total Carbs: 12 g
Fiber: 3 g
Sugar: 7 g
Net Carbs: 9 g
Protein: 22 g
Page 12 of 26

Dinner (D4):
Fish Tacos with Jalisco Salsa
Ingredients:
For the fish tacos -
● 2 filets of cod (340 g), defrost if frozen, diced
● 0.25 teaspoon of chili powder (1 g)
● 1 head of romaine lettuce (200 g), leaves separated
For the guac -
● 4 cherry tomatoes (68 g), diced
● 0.5 Tablespoon of lime juice (8 ml)
● 0.5 small orange (50 g), peeled and diced
Instructions:
1. In a large nonstick skillet, melt the coconut oil over medium-high heat. Add the
cod and saute until cooked through, about 3 to 5 minutes.
2. Add the paprika and chili powder to the skillet. Season with salt and pepper, to
taste. Set aside.
3. In a small bowl, combine the avocado, cherry tomatoes, onion, and lime juice.
Top with the cilantro and diced orange.
4. To serve, fill the romaine lettuce leaves with equal amounts of fish and top with
the guac.
Calories: 529
Fat: 38 g
Total Carbs: 18 g
Page 13 of 26

Fiber: 10 g
Sugar: 6 g
Net Carbs: 8 g
Protein: 34 g
Page 14 of 26

Day 5 Menu
Lunch (L5):
BLT Salad
Ingredients:
Instructions:
1. In a nonstick skillet over medium-high heat, cook the bacon until crispy to your
liking, about 4 to 5 minutes. Set aside.
2. In a bowl, toss to combine the mayo with the lettuce leaves. Add the bacon,
tomatoes, and avocado to the bowl. Season with salt and pepper, to taste.
Calories: 670
Fat: 66 g
Total Carbs: 13 g
Fiber: 9 g
Sugar: 3 g
Net Carbs: 4 g
Protein: 12 g
Page 15 of 26

Dinner (D5):
Baba Ganoush Bowl with Leftover Chicken Tenders
Ingredients:
● 0.5 medium eggplant (250 g), peeled and diced
● 1 clove of garlic (3 g)
● 1 Tablespoon of tahini sauce (15 ml)
● 0.5 Tablespoon of lemon juice (8 ml)
● 1 Tablespoon of fresh parsley (1 g)
● 0.5 teaspoon of cumin powder (1 g)
● Salt, to taste
● Leftover Chicken Tenders from Day 2 Dinner (D2), chopped
Instructions:
2. Generously sprinkle the eggplant with salt and pat dry with a paper towel to
remove excess moisture.
3. Place the eggplant in a single layer on a rimmed baking tray and drizzle with
olive oil.
4. Place in the oven and bake for 30 to 35 minutes until very tender. Remove from
oven and let cool slightly.
5. With a high-speed blender or food processor, combine the eggplant, garlic, tahini
sauce, lemon juice, parsley, and cumin. Season with salt, to taste.
6. In a microwave or on the stovetop, reheat the leftover chicken tenders to desired
temperature.
7. Divide the baba ganoush and chicken tenders between 2 bowls and serve.
Calories: 640
Fat: 39 g
Total Carbs: 16 g
Fiber: 7 g
Page 16 of 26

Sugar: 5 g
Net Carbs: 9 g
Protein: 56 g
Page 17 of 26

Day 6 Menu
Lunch (L6):
Marinated Radishes with Sardines and Keto Toast
Ingredients:
For the marinated radishes and sardines -
● 4 radishes (8 g), sliced
● 2 cans of sardines (200 g), drained
For the keto toast -
● 1/3 cup of almond flour (40 g)
● 0.5 teaspoon of baking powder (1 g)
● 2.5 Tablespoons of ghee (38 ml), melted
● 1 teaspoon of salt (2 g)
Instructions:
1. In a small bowl, combine the radishes with the lime juice. Set aside to marinate
until ready to use.
3. In a microwave-safe mug, mix well to combine the keto toast ingredients.
4. Microwave on high for 90 seconds. Remove from microwave and let cool.
5. Once the mug is cool, remove the bread and slice into 4 equal size pieces.
6. Place the slices on a baking tray and bake for 5 to 10 minutes or until toasted to
your liking.
7. Place 2 slices of toast on each plate. Place the sardines and marinated radishes
on the toast. Drizzle with olive oil and sprinkle with parsley. Season with salt and
pepper, to taste.
Page 18 of 26

Calories: 649
Fat: 60 g
Total Carbs: 4 g
Fiber: 2 g
Sugar: 2 g
Net Carbs: 2 g
Protein: 26 g
Page 19 of 26

Dinner (D6):
Bangers and Mash

[Refrigerate half of the cauliflower mash for Day 7 Lunch (D7)]
Ingredients:
For the bangers -
● 0.5 lb of sausages of your choice (225 g)
For the mash -
● 1 head of cauliflower (600 g), broken into small florets
● Salt, to taste
Instructions:
1. In a large skillet, melt the coconut oil over medium-high heat. Add the sausage
and brown on all sides.
2. Reduce the heat to medium and continue to fry the sausages until completely
cooked through with an internal temperature of 150 F (65 C) for pork sausage
and 160 F (70 C) for poultry sausage. Set aside to rest.
3. To make the cauliflower mash, microwave, boil, or steam the cauliflower until
tender. Blend well with the ghee and salt, to taste. Refrigerate half of the
cauliflower mash for Day 7 Lunch (L7).
4. Serve the remaining cauliflower mash with the sausages.
Calories: 634
Fat: 58 g
Total Carbs: 8 g
Fiber: 4 g
Sugar: 4 g
Net Carbs: 4 g
Protein: 15 g
Page 20 of 26

Day 7 Menu
Lunch (L7):
Spinach Bacon with Leftover Cauliflower Mash
Ingredients:
● 4 cups of spinach (120 g)
● Leftover Cauliflower Mash from Day 6 Dinner (D6)
Instructions:
1. Add the olive oil to a large skillet over medium-high heat. Add the bacon and
saute until crispy, about 3 to 4 minutes.
2. Add the spinach to the skillet and saute until completely wilted, about 2 to 4
minutes.
3. Add the leftover cauliflower mash to the skillet and cook until heated through.
Calories: 544
Fat: 54 g
Total Carbs: 10 g
Fiber: 6 g
Sugar: 4 g
Net Carbs: 4 g
Protein: 11 g
Page 21 of 26

Dinner (D7):
Egg Muffin and Pepper Saute + Leftovers
Ingredients:
● 8 leftover Carrot and Bacon Egg Muffins from Day 1 Dinner (D1), chopped
Instructions:
1. In a large skillet, melt the coconut oil over medium-high heat.
2. Add the leftover egg muffins and bell pepper to the skillet. Saute for 4 to 5
minutes or until the bell peppers are soft to your liking.
3. Add the paprika to the skillet and season with salt and pepper, to taste.
4. Divide the saute between 2 plates and enjoy with any leftovers from earlier in the
week.
Calories: 772
Fat: 72 g
Total Carbs: 10 g
Fiber: 3 g
Sugar: 4 g
Net Carbs: 7 g
Protein: 22 g
Page 22 of 26

Pantry Items
Almond flour Approx. 1.25 cups (150 g)
Baking powder 0.5 teaspoon (1 g)
Canned sardines 2 cans (4-5 oz each)
Chili powder 0.25 teaspoon (0.5 g)
Coconut milk 4 cans (240 ml each)
Coconut oil* 9 Tablespoons (135 ml)
Cumin powder 0.5 teaspoon (1 g)
Garlic powder Approx. 3 Tablespoons (30 g)
Ghee* Approx. 7 Tablespoons (105 ml)
Olive oil* Approx. 1.25 cups (300 ml)
Paprika 4 teaspoons (8 g)
Pickles 4 (148 g)
Tahini sauce 1 Tablespoon (15 ml)

Page 23 of 26

Shopping List
❏ 25 slices of bacon (700 g) (D1, L5, L7)
❏ 4 filets of cod, fresh or frozen (680 g) (L2, D4)
❏ 5 chicken breasts (1000 g) (L1, D2)*
❏ 0.75 lb of ground beef (337.5 g) (D3)
❏ 10 slices of prosciutto (280 g) (L3)
❏ 0.5 lb of sausages of your choice (225 g) (D6)
❏ 17 medium eggs (D1, D2, L6)
❏ 2 medium onions (220 g) (L1, D1, L3, D3, D4)

❏ 8 cups of spinach (240 g) (L2, L7)
❏ 3 large avocados (600 g) (L3, D4, L5)
❏ 32 cherry tomatoes (544 g) (L1, L3, D3, D4, L5)
❏ 1 bunch of fresh cilantro (D4)
❏ 1 medium bell pepper (120 g) (D1, D7)
❏ 2 limes (D1, D4, L6)
❏ 2 heads of garlic (approx. 12 cloves) (L1, L2, D3, D5)
❏ 1 lemon (L1, D5)
❏ 6 carrots (300 g) (D1)
❏ 4 zucchinis (480 g) (L3, D3, L4)
❏ 1 small orange (100 g) (L4, D4)
❏ 2 bunches of fresh parsley (L1, L2, D2, D5, L6)
❏ 1 head of cauliflower (600 g) (D6)
❏ 1 medium eggplant (500 g) (D3, D5)
❏ 2 cucumbers (440 g) (L1, D1)
❏ 3 heads of romaine lettuce (600 g) (L3, D4, L5)
❏ 4 Tablespoons of fresh basil leaves (8 g) (D3)
❏ 2 teaspoons of fresh dill (2 g) (D2)
❏ 4 Tablespoons of fresh mint (4 g) (L1, D1)
❏ 4 radishes (8 g) (L6)
Page 24 of 26


Stuffed Peppers
Ingredients:
● 4 medium bell peppers (480 g)
● 1 medium onion (110 g), finely diced
● 1 cup of chicken broth (240 ml)
● 1 small tomato (90 g), finely diced
● Salt and pepper, to taste.
Instructions:
2. Cut off the stem-side end of each bell pepper and remove the seeds. Set aside.
3. In a large pan or pot, melt the ghee over medium-high heat. Add the onion and
ground beef to the pan and saute until the onion is soft and the ground beef is
browned, about 3 to 5 minutes. Season with salt and pepper, to taste.
4. Add the chicken broth, cauliflower, tomato, garlic, and basil to the pan. Continue
to cook, stirring often, until the vegetables are soft, about 5 minutes. Season with
5. Place equal amounts of the beef mixture into each bell pepper. Place the bell
peppers on a baking sheet.
6. Place the baking sheet in the oven and bake for 60 minutes.
7. Remove from oven and let cool slightly before serving.
Calories: 409
Fat: 32 g
Total Carbs: 14 g
Page 25 of 26

Fiber: 5 g
Sugar: 7 g
Net Carbs: 9 g
Protein: 17 g
Page 26 of 26

KETO MEAL PLAN

Carbs Calories
Day 1 Lemony
Chicken Salad
Loaded Zucchini
Fries with Garlic
15 1281
with Carrot Beef
"Noodles"
Day 2 10-Minute
Chipotle Mayo
Sesame Chicken
with Asian Slaw
Make enough
chicken for Day 11 1244
Tuna Wrap and Tahini Sauce 4 Lunch (L4)
Day 3 Warm Bacon
and Asparagus
Simple Veggie
and Beef Saute 14 1377
Salad
Day 4 Chicken Salad
with Avocado
Asian Beef Mince
"Noodle" Bowl
Make enough
beef mince for
17 1490
Dressing with Fried Egg Day 5 Dinner
(D5)
Day 5 Poached Egg
and Avocado
Mexican Beef
Salad
Salad with 8 1213
Bacon Parsley
Vinaigrette
Day 6 Garlic Ghee
Shrimp Pasta
Grilled Sausage
and Green and
Grill enough
sausages for
15 1123
Orange Hash Day 7 Lunch
(L7)
Day 7 Sausage and
Asparagus
Japanese-Style
Salmon and 11+ 1405+
Scramble "Rice" + Leftovers
Page 1 of 23

Day 1 Menu
Lunch (L1):
Lemony Chicken Salad with Carrot “Noodles”
Ingredients:
● 2 carrots (100 g), peeled
● 2 Tablespoons of lemon juice (30 ml), (plus 2 teaspoons lemon zest)
● 0.25 cup of fresh parsley (4 g), finely chopped
Instructions:
1. Make the carrot “noodles” by using the shredding attachment of a food
processor, a spiralizer, or a potato peeler to create pasta-like strands. Set aside.
2. Add 2 Tablespoons (30 ml) of olive oil to a large skillet over medium-high heat.
3. Add the chicken to the skillet and saute until cooked through with an internal
temperature of 165 F (75 C), about 5 to 7 minutes.
4. Add the lemon juice, lemon zest, and parsley to the skillet and saute for an
5. In a bowl, toss the spiralized carrots with the remaining 2 Tablespoons (30 ml) of
olive oil and the lemon chicken.
6. Divide the chicken salad between 2 plates and serve.
Calories: 458
Fat: 38 g
Total Carbs: 6 g
Fiber: 1 g
Sugar: 3 g
Net Carbs: 5 g
Protein: 24 g
Page 2 of 23

Dinner (D1):
Loaded Zucchini Fries with Garlic Beef
Ingredients:
● 2 zucchinis (240 g), seeds removed, halved and cut into fry-size wedges
● 2 Tablespoons of avocado oil (30 ml), to cook fries with
● 2 Tablespoons of fresh parsley (2 g), finely chopped
● 2 Tablespoons of olive oil (30 ml), to cook steaks with
● 2 beef steaks (400 g), sliced into thin strips
Instructions:
2. In a bowl, toss the zucchini with the avocado oil and garlic powder. Season with
3. Place the zucchini in a single layer on a greased rimmed baking sheet and bake
for 20 minutes. Remove from oven and sprinkle with parsley.
4. Meanwhile, add the olive oil to a large skillet over medium-high heat. Add the
beef and cook to desired doneness, about 3 to 5 minutes for medium rare.
5. Add the garlic to the skillet. Season with salt and pepper, to taste.
6. Divide the baked zucchini fries between 2 plates. Top with equal amounts of the
garlic beef and serve.
Calories: 823
Fat: 70 g
Total Carbs: 12 g
Fiber: 2 g
Sugar: 4 g
Net Carbs: 10 g
Protein: 36 g
Page 3 of 23

Day 2 Menu
Lunch (L2):
10-Minute Chipotle Mayo Tuna Wrap
Ingredients:
● 1 teaspoon of lime juice (5 ml)
● 0.5 teaspoon of chili powder (1 g) (or chipotle powder)
● 4 small pickles (148 g), chopped
● 1 head of romaine lettuce (200 g), separated into individual leaves
● Salt, to taste
Instructions:
1. In a small bowl, whisk to combine the mayo, lime juice, chili powder or chipotle
powder, and paprika. Season with salt, to taste.
2. In a medium bowl, combine the tuna and chopped pickles with the chipotle mayo.
3. Wrap the desired amount of the chipotle mayo tuna in the lettuce leaves and
serve.
Calories: 449
Fat: 29 g
Total Carbs: 3 g
Fiber: 2 g
Sugar: 1 g
Net Carbs: 1 g
Protein: 42 g
Page 4 of 23

Dinner (D2):
Sesame Chicken with Asian Slaw and Tahini Sauce

[Refrigerate 2 chicken breasts for Day 4 Lunch (L4)]
Ingredients:
For the chicken -
● Salt, to taste
For the slaw -
● 1 carrot (50 g), shredded
● 1 cucumber (220 g), shredded
● 1 Tablespoon of fresh ginger (5 g), minced or finely diced
● 2 Tablespoons of sesame seeds (28 g)
For the tahini sauce -
● 2 Tablespoons of tahini sauce (30 ml)
● 1 teaspoon of gluten-free tamari sauce or coconut aminos (5 ml)
Instructions:
1. Butterfly the chicken by slicing each breast horizontally cutting to about 1-inch
(2.5 cm) to the other side. Open the each breast like a book and season with salt.
2. Add the avocado oil to a large nonstick skillet over medium-high heat. In batches,
place the butterflied chicken on the skillet and cook until golden brown, about 5
minutes. Carefully turn over the chicken and continue to cook until golden brown,
about an additional 3 to 5 minutes (depending on the thickness of the butterflied
chicken). Use a meat thermometer to check the internal temperature reaches
Page 5 of 23

165 F (75 C). Refrigerate 2 chicken breasts for Day 4 Lunch (L4) and set aside
the remaining breasts.
3. Meanwhile, in a medium bowl, combine the carrot, zucchini, cucumber, green
onions, and ginger with the sesame oil and lemon juice. Season with salt and
pepper, to taste.
4. In a small bowl, whisk to combine the tahini sauce, tamari sauce or coconut
aminos, and sesame oil.
5. To serve, divide the slaw between 2 plates and top with a chicken breast. Drizzle
with the tahini sauce over the chicken breasts and slaw and sprinkle with sesame
seeds.
Calories: 795
Fat: 58 g
Total Carbs: 15 g
Fiber: 5 g
Sugar: 4 g
Net Carbs: 10 g
Protein: 54 g
Page 6 of 23

Day 3 Menu
Lunch (L3):
Warm Bacon Asparagus Salad
Ingredients:
● 8 slices of bacon (224 g), chopped
● 12 spears of asparagus (192 g), chopped
● 0.5 large avocado (100 g), diced
Instructions:
1. In a nonstick skillet, add the chopped bacon and cook until crispy, about 4 to 5
minutes.
2. Add the chopped asparagus to the skillet and cook to desired tenderness, about
7 to 10 minutes. Season with salt and pepper, to taste.
3. Divide the chopped romaine leaves between two plates and top with the bacon
asparagus and avocado. Drizzle each salad with the lemon juice.
Calories: 629
Fat: 59 g
Total Carbs: 13 g
Fiber: 8 g
Sugar: 5 g
Net Carbs: 5 g
Protein: 14 g
Page 7 of 23

Dinner (D3):
Simple Veggie and Beef Saute
Ingredients:
● 0.25 cup of coconut oil (60 ml), to cook with
● 0.5 head of broccoli (225 g), finely chopped
● 1 carrot (50 g), finely chopped
● 4 cloves of garlic (12 g), minced or finely chopped
● 1 chili pepper (14 g), finely chopped (optional)
● 1 Tablespoon of fresh ginger (5 g), minced
Instructions:
1. In a large skillet, melt the coconut oil over medium-high heat. Add the ground
beef and saute until browned, about 2 to 3 minutes.
2. Add the broccoli, carrot, and green onions to the skillet. Saute until the
vegetables are soft to your liking, about 8 to 10 minutes.
3. Add the garlic, optional chili pepper, and ginger to the skillet. Saute for an
4. Divide the veggie and beef saute between 2 bowls and serve.
Calories: 748
Fat: 64 g
Total Carbs: 13 g
Fiber: 4 g
Sugar: 3 g
Net Carbs: 9 g
Protein: 32 g
Page 8 of 23

Day 4 Menu
Lunch (L4):
Chicken Salad with Avocado Dressing
Ingredients:
For the salad -
● 2 leftover chicken breasts from Day 2 Dinner (D2), chopped
● 1 small green apple (150 g), chopped
For the dressing -
● 0.5 large avocado (100 g), roughly chopped
● 0.25 cup of fresh cilantro (4 g)
● 1 clove of garlic (3 g)
● 1 Tablespoon of avocado oil (15 ml)
Instructions:
1. On the stovetop or in a microwave, reheat the leftover chicken breasts and set
aside.
2. In a high-speed blender or food processor, combine the avocado, cilantro, garlic,
avocado oil, and lime juice until smooth. Season with salt and pepper, to taste.
3. In a bowl, toss the dressing with the romaine lettuce leaves. Add the chicken and
apple to the bowl.
Calories: 707
Fat: 48 g
Total Carbs: 18 g
Fiber: 7 g
Sugar: 9 g
Page 9 of 23

Net Carbs: 11 g
Protein: 49 g
Page 10 of 23

Dinner (D4):
Asian Beef Mince “Noodle” Bowl with Fried Egg

[Refrigerate half of the ground beef for Day 5 Dinner (D5)]
Ingredients:
● 6 Tablespoons of avocado oil (90 ml), divided, to cook with
● 1 carrot (50 g), grated
● 2 Tablespoons of fresh cilantro (2 g), chopped
● 2 medium eggs
Instructions:
or shreds. Set aside.
2. Add 3 Tablespoons (45 ml) of avocado oil to a large skillet over medium-high
heat.
3. Add the ground beef to the skillet and saute until browned, about 7 to 10 minutes.
Season with salt and pepper, to taste. Refrigerate half of the ground beef for Day
5 Dinner (D5). Remove the remaining ground beef from the skillet and set aside.
4. In the same skillet, add 1 Tablespoon (15 ml) of avocado oil. Add the carrot,
garlic, ginger, and cilantro to the skillet and saute for 5 minutes.
5. Return the beef to the skillet and season with salt and pepper, to taste.
6. Divide the zucchini “noodles” between 2 bowls and top with equal amounts of
beef mince.
7. In a separate skillet, add the remaining 2 Tablespoons (30 ml) of avocado oil over
medium-high heat. Add the eggs and fry to your liking. Season with salt and
pepper, to taste.
Page 11 of 23

8. Top each plate of Asian beef mince and “noodles” with a fried egg.
Calories: 783
Fat: 68 g
Total Carbs: 8 g
Fiber: 2 g
Sugar: 3 g
Net Carbs: 6 g
Protein: 36 g
Page 12 of 23

Day 5 Menu
Lunch (L5):
Poached Egg and Avocado Salad with Bacon Parsley Vinaigrette
Ingredients:
● 2 medium eggs
Instructions:
1. In a nonstick skillet over medium-high heat, cook the bacon until crispy, about 3
to 5 minutes.
2. Remove the skillet from the heat and add the parsley and lemon juice, stirring
well to combine. Season with salt and pepper, to taste. Set aside to cool slightly.
3. In a pot of simmering water, poach the eggs to your liking. (For soft but not-runny
poached eggs, cook in the simmering water for 5 minutes. For runny poached
eggs, cook in the simmering water for around 3 minutes.)
4. Divide the sliced avocado between 2 plates and top each with a poached egg.
Drizzle the bacon parsley vinaigrette over the poached eggs and avocado slices.
Calories: 482
Fat: 45 g
Total Carbs: 9 g
Fiber: 7 g
Sugar: 1 g
Net Carbs: 2 g
Protein: 14 g
Page 13 of 23

Dinner (D5):
Mexican Beef Salad
Ingredients:
● 1 medium bell pepper (120 g), chopped
● 1 small tomato (90 g), chopped
● 1 chili pepper (14 g), chopped (optional)
● Leftover ground beef from Day 4 Dinner (D4)
● 1 teaspoon of cumin powder (2 g)
● 2 Tablespoons of fresh cilantro (2 g), chopped (for garnish)
Instructions:
1. Add the avocado oil to a large skillet over medium-high heat. Add the bell pepper,
tomato, green onions, optional chili pepper, and garlic to the skillet. Saute until
the vegetables are soft to your liking, about 5 to 7 minutes.
2. Add the leftover ground beef and cumin to the skillet. Saute until the ground beef
is heated through, about 2 to 3 minutes.
3. Divide the chopped romaine lettuce between 2 plates and top with equal
amounts of the Mexican beef. Garnish with the chopped cilantro.
Calories: 731
Fat: 64 g
Total Carbs: 9 g
Fiber: 3 g
Sugar: 4 g
Net Carbs: 6 g
Protein: 31 g
Page 14 of 23

Day 6 Menu
Lunch (L6):
Garlic Ghee Shrimp Pasta
Ingredients:
● 0.5 lb of shrimp (225 g), defrosted if frozen
Instructions:
1. Make the zucchini noodles by using the shredding attachment of a food
or shreds. Set aside.
2. In a large nonstick skillet, melt the ghee over medium-high heat. Add the garlic
and saute until fragrant, about 30 seconds.
3. Add the cauliflower to the skillet and saute until tender to your liking, about 5 to 8
minutes.
4. Add the shrimp to the skillet. Saute until the shrimp are pink and opaque, about 3
to 5 minutes (depending on the size of the shrimp).
5. Add the zucchini “noodles” to the skillet. Season with salt and pepper, to taste.
Calories: 414
Fat: 31 g
Total Carbs: 14 g
Fiber: 5 g
Sugar: 6 g
Net Carbs: 9 g
Protein: 26 g
Page 15 of 23

Dinner (D6):
Grilled Sausage with Green and Orange Hash

[Refrigerate half of the grilled sausages for Day 7 Lunch (L7)]
Ingredients:
● 1.5 lbs of sausages of your choice (675 g)
● 0.5 head of broccoli (225 g), grated
Instructions:
1. Using a grill, place the sausages over direct (high) heat and brown on all sides.
Move the sausages to indirect (medium) heat. Cover and cook for 15 minutes,
turning occasionally, until the internal temperature reaches 165 F (75 C).
(Alternatively, in a skillet, brown the sausages in 1 Tablespoon (15 ml) of oil over
high heat. Reduce the heat to medium and add 2 Tablespoons (30 ml) of water to
the skillet. Cover and cook for 10 minutes or until cooked through.) Refrigerate
half of the sausages for Day 7 Lunch (L7) and set aside the remaining.
2. Meanwhile, in a large skillet, melt the coconut oil over medium-high heat. Add the
broccoli, carrot, and green onions to the skillet. Saute until the vegetables are
soft to your liking, about 8 to 10 minutes. Season with salt and pepper, to taste.
3. Serve the hash with the remaining sausages.
Calories: 709
Fat: 59 g
Total Carbs: 10 g
Fiber: 4 g
Sugar: 3 g
Net Carbs: 6 g
Protein: 21 g
Page 16 of 23

Day 7 Menu
Lunch (L7):
Sausage and Asparagus Scramble
Ingredients:
● Leftover grilled sausage from Day 6 Dinner (D6), chopped
Instructions:
1. In a large skillet, melt the coconut oil over medium high heat. Add the chopped
asparagus and green onions to the skillet and saute until tender, about 4 to 5
minutes.
2. Add the leftover chopped sausage to the skillet and saute until heated through,
about 2 to 3 minutes.
3. Add the garlic powder, onion powder, cumin, and mustard to the skillet, stirring to
combine.
4. Add the whisked eggs to the skillet and cook until scrambled, about 2 minutes.
5. Divide the scramble between 2 plates and serve.
Calories: 755
Fat: 63 g
Total Carbs: 8 g
Page 17 of 23

Fiber: 2 g
Sugar: 3 g
Net Carbs: 6 g
Protein: 25 g
Page 18 of 23

Dinner (D7):
Japanese-Style Salmon with “Rice” + Leftovers
Ingredients:
● 2 Tablespoons of avocado oil (30 ml), to cook salmon with
● 2 filets of salmon (with skin on), fresh or frozen (340 g), defrosted if frozen
Instructions:
1. Steam the cauliflower “rice” until slightly tender, about 10 minutes. Drain well and
season with salt, to taste. Set aside.
2. Meanwhile, generously season salmon filets with salt and pepper.
3. Add the avocado oil to a large nonstick skillet over medium-high heat. Add the
salmon, skin side down, and cook for 5 minutes. Carefully turn over the salmon
and cook for an additional 1 to 2 minutes.
4. Divide the cauliflower “rice” between 2 plates and top with the salmon. Drizzle the
tamari sauce or coconut aminos over the salmon and sprinkle with the sesame
seeds.
5. Enjoy the salmon and cauliflower “rice” with any leftovers from earlier in the
week.
Calories: 650
Fat: 48 g
Total Carbs: 10 g
Fiber: 5 g
Sugar: 4 g
Net Carbs: 5 g
Protein: 46 g
Page 19 of 23

Pantry Items
Avocado oil* Approx. 1.25 cups
Chili powder 0.5 teaspoon (1 g)
Coconut milk 1 can (240 ml each)
Coconut oil* 0.5 cup (120 ml)
Ghee* 0.25 cup (60 ml)
Gluten-free tamari sauce or coconut Approx. 3 Tablespoons (45 ml)
aminos***
Mayo** 0.25 cup (60 ml)
Mustard 1 teaspoon (5 ml)
Olive oil* 6 Tablespoons (90 ml)
Paprika 1 teaspoon (2 g)
Pickles 4 (148 g)
Sesame oil 4 teaspoons (20 ml)
Sesame seeds 3 Tablespoons (42 g)
Tahini sauce 2 Tablespoons (30 ml)

Page 20 of 23

Shopping List
❏ 2.25 lbs of ground beef (1012.5 g) (D3, D4)
❏ 0.5 lb of shrimp (225 g) (L6)
❏ 2 filets of salmon (with skin on), fresh or frozen (340 g) (D7)
❏ 1.5 lbs of sausages of your choice (675 g) (D6)
❏ 6 medium eggs (D4, L5, L7)
❏ 2 large avocados (400 g) (L3, L4, L5)

❏ 1 bunch of fresh cilantro (L4, D4, D5)
❏ 1 medium bell pepper (120 g) (D5)
❏ 1 head of broccoli (450 g) (D3, D6)
❏ 13 green onions (65 g) (D2, D3, D5, D6, L7)
❏ 1 lime (L2, L4)
❏ 1 head of garlic (approx. 17 cloves) (D1, D3, L4, D4, D5, L6)
❏ 2 lemons (L1, D2, L3, L5)
❏ 6 carrots (300 g) (L1, D2, D3, D4, D6)
❏ 7 zucchinis (840 g) (D1, D2, D4, L6)
❏ 3 Tablespoons of fresh ginger (15 g) (D2, D3, D4)
❏ 2 chili peppers (28 g) (D3, D5) (optional)
❏ 1 bunch of fresh parsley (8 g) (L1, D1, L5)
❏ 16 spears of asparagus (256 g) (L3, L7)
❏ 1 head of cauliflower (600 g) (L6, D7)
❏ 1 cucumber (220 g) (D2)
❏ 4 heads of romaine lettuce (800 g) (L2, L3, L4, D5)
❏ 1 small tomato (90 g) (D5)
❏ 1 small green apple (150 g) (L4)

Page 21 of 23


Keto Cottage Pie
Ingredients:
● 1 head of cauliflower (600 g), broken into florets
● 2 Tablespoons of ghee (30 ml), melted
● 0.25 cup of avocado oil (60 ml), to cook beef with
● 1 medium onion (110 g), finely chopped
● 2 Tablespoons of Italian seasoning (6 g)
● 2 Tablespoons of fresh parsley (2 g), finely chopped
Instructions:
1. Preheat the oven to 350 F (175 C).
2. Steam the cauliflower until fork-tender, about 5 to 10 minutes (depending on the
size of the florets). Drain well.
3. In a food processor or blender, combine the cauliflower with the ghee. Season
with salt, to taste. Set aside.
4. Meanwhile, add the avocado oil to a large skillet over medium-high heat. Add the
onion and saute until translucent, about 4 to 5 minutes.
5. Add the ground beef and carrot to the skillet. Saute until the ground beef is
browned, about 8 to 10 minutes.
6. Add the Italian seasoning and parsley to the skillet, stirring well to combine.
7. Place the beef mixture in the bottom of a greased 9-inch x 9-inch (23cm x 23cm)
baking dish. Place the reserved cauliflower mash on top of the beef mixture.
8. Place the baking dish in the oven and bake for 30 minutes.
9. Remove from oven and let cool slightly before serving.
Calories: 679
Page 22 of 23

Fat: 57 g
Total Carbs: 11 g
Fiber: 4 g
Sugar: 5 g
Net Carbs: 7 g
Protein: 32 g
Page 23 of 23

KETO MEAL PLAN

Carbs Calories
Day 1 Easy Egg and
Tuna Salad
Italian Burgers
with Roasted
Make enough
burgers for Day 8 1236
Asparagus 3 Lunch (L3)
Day 2 Broccoli Bacon
Salad with
Mu Shu Pork
14 1242
Onions and
Coconut Cream
Day 3 Leftover Italian
Burger Salad
Creamy Chicken
and Mushroom 12 1277
with Fried Eggs "Pasta"
Day 4 Mushroom
Frittata
Salmon with
Cabbage and
Make enough
salmon for Day 12 1274
Onions 6 Lunch (L6)
Day 5 Bacon Caesar
Salad
Chicken Tacos Make enough
chicken tacos
10 1238
for Day 7 Dinner
(D7)
Day 6 Salmon and
Broccoli Stir-Fry
Zucchini Beef
Saute
9 1387
Day 7 Gazpacho Soup

+ Leftovers
Leftover Chicken
and Guacamole
Make the
gazpacho soup
Salad the night before 20+ 1171+
and refrigerate,
if desired.
Page 1 of 26

Day 1 Menu
Lunch (L1):
Easy Egg and Tuna Salad
Ingredients:
● 2 medium eggs
● 1 Tablespoon of mustard (15 ml)
Instructions:
and rinse with cold water. Peel and chop the eggs.
2. In a large bowl, combine the chopped eggs, tuna, cucumber, and onion with the
mayo and mustard. Season with salt and pepper, to taste.
3. Divide the spinach leaves between 2 plates and top with equal amounts of egg
and tuna salad.
Calories: 510
Fat: 33 g
Total Carbs: 4 g
Fiber: 3 g
Sugar: 1 g
Net Carbs: 1 g
Protein: 50 g
Page 2 of 26

Dinner (D1):
Italian Burgers with Roasted Asparagus

[Refrigerate 4 burgers for Day 3 Lunch (L3)]
Ingredients:
For the burgers -
● 2 Tablespoons of Italian seasoning (6 g)
For the asparagus -
● 14 spears of asparagus (224 g)
Instructions:
2. Place the asparagus in a single layer on a rimmed baking tray. Drizzle with olive
oil and season with salt and pepper, to taste.
3. Place in the oven and bake for 12 to 15 minutes or until tender.
4. Meanwhile, in a medium bowl, combine the ground beef, Italian seasoning, garlic
powder, and onion powder. Season with salt and pepper, to taste. Form the beef
mixture into 8 burger patties.
5. In a large skillet, melt the coconut oil over medium-high heat. In batches, fry the
burger patties until cooked through, about 3 to 5 minutes per side. Check with a
meat thermometer that the internal temperature of the burgers reach 165 F (75
C). Refrigerate 4 burger patties Day 3 Lunch (L3).
6. Serve the remaining burgers with the roasted asparagus.
Calories: 726
Page 3 of 26

Fat: 64 g
Total Carbs: 11 g
Fiber: 4 g
Sugar: 5 g
Net Carbs: 7 g
Protein: 29 g
Page 4 of 26

Day 2 Menu
Lunch (L2):
Broccoli Bacon Salad with Onions and Coconut Cream
Ingredients:
● 1 Tablespoon of coconut oil (15 ml), to cook with
● 0.5 head of broccoli (225 g), chopped into small florets
● 0.5 cup of coconut cream (120 ml) (from the top of 1 refrigerated can of coconut
milk)
Instructions:
1. If desired, parboil the broccoli for 2 to 4 minutes until soft.
2. In a nonstick skillet, melt the coconut oil over medium-high heat. Add the bacon
and cook until crispy, about 3 to 4 minutes.
3. Add the onion to the skillet and saute until translucent, about 2 to 3 minutes.
4. Add the broccoli to the skillet and saute until desired softness.
5. Remove the skillet from the heat and add the coconut cream. Season with salt
and pepper, to taste.
6. Divide the salad between 2 plates and serve warm.
Calories: 549
Fat: 52 g
Total Carbs: 12 g
Fiber: 5 g
Sugar: 5 g
Net Carbs: 7 g
Protein: 11 g
Page 5 of 26

Dinner (D2):
Mu Shu Pork
Ingredients:
● 1 lb of pork tenderloin (450 g), sliced into 1-inch (2.5 cm) strips
● 0.5 head of cabbage (350 g), shredded or thinly sliced
● 4 white button mushrooms (40 g), sliced
● 1 teaspoon of fresh ginger (2 g), minced or finely diced
● 1 teaspoon of vinegar (5 ml) (of choice)
Instructions:
1. In a large nonstick skillet, melt 2 Tablespoons (30 ml) over medium heat. Let the
skillet heat for about 1 minute and pour in the eggs, completely covering the
bottom of the skillet to create a “pancake.” Let the eggs cook for 1 to 2 minutes or
until almost completely firm. Carefully turn over the egg “pancake” and cook for
an additional 30 seconds to 1 minute or until completely cooked through.
Remove the egg “pancake” from the skillet and cut into 1-inch (2.5 cm) strips. Set
aside.
2. In the same skillet, melt the remaining 2 Tablespoons (30 ml) of coconut oil over
medium-high heat. Add the pork and stir-fry until browned, about 2 to 4 minutes.
3. Add the cabbage, mushrooms, ginger, tamari sauce or coconut aminos, and
vinegar to the skillet. Stir-fry until the cabbage is soft, about 5 to 6 minutes.
4. Return the egg to the skillet and stir-fry until warmed through, about 1 to 2
minutes. Season with salt and pepper, to taste.
5. Divide the mu shu pork between 2 plates and serve.
Calories: 693
Fat: 45 g
Page 6 of 26

Total Carbs: 12 g
Fiber: 5 g
Sugar: 6 g
Net Carbs: 7 g
Protein: 62 g
Page 7 of 26

Day 3 Menu
Lunch (L3):
Leftover Italian Burgers with Fried Eggs
Ingredients:
● 4 leftover Italian Burgers from Day 1 Dinner (D1)
● 2 medium eggs
Instructions:
1. On the stovetop or in a microwave, reheat the leftover Italian burgers.
2. In a bowl, toss the salad leaves with the lemon juice. Divide the salad between 2
plates. Top each salad with 2 Italian burgers.
3. In a nonstick skillet, melt the coconut oil over medium-high heat. Add the eggs
and fry to your liking. Season with salt and pepper, to taste.
4. Top the burgers with a fried egg and serve.
Calories: 786
Fat: 68 g
Total Carbs: 7 g
Fiber: 2 g
Sugar: 3 g
Net Carbs: 5 g
Protein: 37 g
Page 8 of 26

Dinner (D3):
Creamy Chicken and Mushroom “Pasta”
Ingredients:
● 3 Tablespoons of ghee (45 ml)
● 1 teaspoon of Italian seasoning (1 g)
milk)
Instructions:
processor, a spiralizer, or a potato peeler to create pasta-like strands or shreds.
Set aside.
2. In a large saucepan, melt the ghee over medium-high heat. Add the garlic and
saute until fragrant, about 30 seconds.
3. Add chicken, onion, mushrooms, paprika, and Italian seasoning to the skillet.
Saute until mushrooms are soft and chicken is cooked through, about 5 to 6
minutes.
4. Increase the heat to high and add the coconut cream, chicken broth, and parsley
to the skillet. Cook for an additional 5 minutes, stirring constantly, until the sauce
thickens.
5. Add the zucchini “noodles” to the skillet. Season with salt and pepper, to taste.
6. Divide the chicken and “pasta” between 2 plates and serve.
Page 9 of 26

Calories: 491
Fat: 38 g
Total Carbs: 10 g
Fiber: 3 g
Sugar: 4 g
Net Carbs: 7 g
Protein: 26 g
Page 10 of 26

Day 4 Menu
Lunch (L4):
Mushroom Frittata
Ingredients:
● 1 Tablespoon of Italian seasoning (3 g)
● 6 medium eggs
milk)
Instructions:
2. In a large skillet over medium-high heat, melt the coconut oil. Add the garlic and
3. Add the mushrooms, onion, bell pepper, parsley, and Italian seasoning. Saute
until the vegetables are soft, about 5 minutes. Set aside and let cool.
4. In a medium bowl, whisk the eggs with the coconut cream. Add the cooled
vegetable mixture and stir to combine. Season with salt and pepper, to taste.
5. Pour the egg mixture into a greased 8-inch (20 cm) baking dish. Place in the
oven and bake for 25 to 30 minutes or until the eggs are cooked through.
6. Let cool slightly and serve.
Calories: 403
Fat: 32 g
Page 11 of 26

Total Carbs: 8 g
Fiber: 2 g
Sugar: 4 g
Net Carbs: 6 g
Protein: 20 g
Page 12 of 26

Dinner (D4):
Salmon with Cabbage and Onions

[Freeze 2 salmon filets for Day 6 Lunch (L6)]
Ingredients:
● 0.5 head of cabbage (350 g), thinly sliced
● 0.25 cup of olive oil (60 ml), to cook with (plus additional, if needed)
Instructions:
1. In a large nonstick pan, cook the bacon over medium-high heat until crispy, about
4 to 5 minutes. Using a slotted spoon, remove the bacon and set aside.
2. In the same pan, add the onion and saute in the bacon grease until translucent,
about 2 to 3 minutes. (Add additional olive oil to the pan, if needed.)
3. Add the cabbage and chicken broth to the pan. Cover and cook, stirring often,
until cabbage is soft, about 10 to 15 minutes. Season with salt and pepper, to
taste.
4. Meanwhile, generously season the salmon filets with salt and pepper, to taste.
5. Add the olive oil to a large nonstick skillet over medium-high heat. Add the
salmon, skin side down, to the hot olive oil and cook for 5 minutes. Carefully turn
over each filet and cook for an additional 1 to 2 minutes. Freeze 2 salmon filets
for Day 6 Lunch (L6).
6. Serve the remaining salmon with the cabbage and top with the bacon.
Calories: 871
Fat: 70 g
Total Carbs: 11 g
Fiber: 5 g
Page 13 of 26

Sugar: 6 g
Net Carbs: 6 g
Protein: 50 g
Page 14 of 26

Day 5 Menu
Lunch (L5):
Bacon Caesar Salad
Ingredients:
For the salad -
For the dressing -
Instructions:
1. In a nonstick skillet, add the bacon and cook until crispy, about 4 to 5 minutes.
Set aside.
2. In a bowl, whisk to combine the mayo, lemon juice, and mustard. Season with
3. Toss the dressing with salad leaves. Add the cucumber and avocado to the bowl.
4. Divide the salad between 2 plates and top with the bacon.
Calories: 625
Fat: 64 g
Total Carbs: 8 g
Fiber: 5 g
Sugar: 2 g
Net Carbs: 3 g
Protein: 11 g
Page 15 of 26

Dinner (D5):
Chicken Tacos
[Refrigerate half of the chicken taco meat for day 7 dinner (D7)]
Ingredients:
● 3 Tablespoons of coconut oil (45 ml)
● 1 medium onion (110 g), thinly sliced
● 2 Tablespoons of paprika (12 g)
● 1 teaspoon of chili powder (2 g)
● 2 Tablespoons of salt (30 g) (or to taste)
● 0.5 teaspoon of pepper (1 g) (or to taste)
● 1 head of romaine lettuce (200 g), leaves separated (for serving)
● 0.5 large avocado (100 g), sliced (for serving)
Instructions:
1. To cook in a pressure cooker, place all of the ingredients in the pot and cook on
high pressure for 25 minutes. Carefully release the stream and shred the chicken
breasts. Season with additional salt and pepper, if desired. Use 2 forks to shred
the chicken. Refrigerate half of the chicken taco meat for Day 7 Dinner (D7).
2. To cook in a slow cooker, place all of the ingredients in the pot and cook on low
for 8 to 10 hours or on high for 4 to 6 hours. Use 2 forks to shred the chicken.
Refrigerate half of the chicken taco meat for Day 7 Dinner (D7).
3. To cook on the stovetop, dice the chicken breasts into bite-size pieces. Set aside.
4. In a large pot, melt the coconut oil over medium-high heat. Add the bell pepper
and onion to the pot. Saute until the vegetables browned, about 8 to 10 minutes.
5. Add the chicken, paprika, garlic powder, cumin, salt, and pepper to the pan.
Saute until the chicken is fully cooked, about 5 to 10 minutes (depending on the
size of the diced chicken). Season with additional salt and pepper, if desired.
Page 16 of 26

Refrigerate half of the chicken taco meat for Day 7 Dinner (D7).
6. To serve, wrap the desired amount of the chicken taco meat in the lettuce leaves
and top with avocado slices.
Calories: 613
Fat: 38 g
Total Carbs: 15 g
Fiber: 8 g
Sugar: 4 g
Net Carbs: 7 g
Protein: 50 g
Page 17 of 26

Day 6 Menu
Lunch (L6):
Salmon and Broccoli Stir-Fry
Ingredients:
● 1 teaspoon of fresh ginger (2 g)
● 0.5 head of broccoli (225 g), shredded or chopped small
● 2 leftover salmon filets from Day 4 Dinner (D4), defrosted and chopped
Instructions:
1. Add the avocado oil to a large nonstick skillet over medium-high heat. Add the
garlic and ginger to the skillet and stir-fry until fragrant, about 30 seconds.
2. Add the eggs to the skillet and scramble until partially firm, about 1 to 2 minutes.
3. Add the broccoli to the skillet and stir-fry until tender, about 5 to 10 minutes.
4. Add the leftover salmon and tamari sauce or coconut aminos to the skillet and
stir-fry until the salmon is heated through, about 2 to 3 minutes. Season with salt
5. Divide the salmon and broccoli stir-fry between 2 plates and serve.
Calories: 795
Fat: 62 g
Total Carbs: 10 g
Fiber: 4 g
Sugar: 2 g
Net Carbs: 6 g
Protein: 51 g
Page 18 of 26

Dinner (D6):
Zucchini Beef Saute
Ingredients:
● 1 zucchini (120 g), chopped
● 0.25 cup of fresh cilantro (4 g), chopped
Instructions:
1. In a large skillet, melt the coconut oil over medium-high heat. Add the garlic and
3. Add the zucchini to the skillet and saute until softened, about 2 to 3 minutes.
4. Add the tamari sauce or coconut aminos and cilantro to the skillet and saute for
an additional 1 minute. Season with salt and pepper, to taste.
Calories: 592
Fat: 50 g
Total Carbs: 4 g
Fiber: 1 g
Sugar: 1 g
Net Carbs: 3 g
Protein: 29 g
Page 19 of 26

Day 7 Menu
Lunch (L7):
Gazpacho Soup + Leftovers
Ingredients:
● 2 small tomatoes (180 g), chopped
● 1 Tablespoon of paprika (6 g)
● 1 Tablespoon of dried oregano (3 g)
● 1 Tablespoon of dried thyme (3 g)
Instructions:
1. In a large saucepan or pot, melt the ghee over medium-high heat. Add the onion
and garlic to the saucepan and saute until the onion is translucent, about 2 to 3
minutes.
2. Add the tomatoes, bell pepper, paprika, oregano, thyme, and parsley to the
saucepan and saute for 5 minutes, stirring constantly.
3. Add the chicken broth and cucumber to the saucepan and reduce the heat to a
simmer. Cover and cook, stirring occasionally, for 30 minutes. Season with salt
4. Chill in the refrigerator for at least 2 hours before serving. For more flavorful
results, chill in the refrigerator overnight.
5. Serve the soup chilled and enjoy with any leftovers from earlier in the week.
Page 20 of 26

Calories: 350
Fat: 30 g
Total Carbs: 14 g
Fiber: 5 g
Sugar: 6 g
Net Carbs: 9 g
Protein: 3 g
Page 21 of 26

Dinner (D7):
Leftover Chicken and Guacamole Salad
Ingredients:
For the guacamole -
● 1 Tablespoon of fresh cilantro (1 g), chopped
● 1 teaspoon of garlic powder (3 g)
● 1 teaspoon of onion powder (2 g)
For the salad -
● Leftover chicken taco meat from Day 5 Dinner (D5)
For the dressing -
● 1 Tablespoon of vinegar (15 ml) (of choice)
Instructions:
1. In a bowl, combine the avocado, cilantro, garlic powder, onion powder, and lime
juice. Season with salt and pepper, to taste. Set aside.
2. On the stovetop or in a microwave, reheat the leftover chicken taco meat. Set
aside.
3. In a bowl, whisk to combine the olive oil and vinegar. Season with salt and
pepper, to taste. Toss the dressing with the salad leaves.
4. Divide the salad between 2 bowls. Top with equal amounts of the leftover chicken
and guacamole.
Calories: 821
Fat: 60 g
Total Carbs: 22 g
Page 22 of 26

Fiber: 11 g
Sugar: 6 g
Net Carbs: 11 g
Protein: 52 g
Page 23 of 26

Pantry Items
Avocado oil* 2 Tablespoons (30 ml)
Chili powder 1 teaspoon (2 g)
Coconut oil* Approx. 1.25 cup (300 ml)
Ghee* Approx. 0.5 cup (120 ml)
Gluten-free tamari sauce or coconut 5 Tablespoons (75 ml)
aminos***
Italian seasoning Approx. 0.25 cup (12 g)
Mayo** 0.5 cup (120 ml)
Mustard 4 teaspoons (20 ml)
Onion powder Approx. 2 Tablespoons (14 g)
Oregano (dried) 1 Tablespoon (3 g)
Paprika Approx. 0.25 cup (24 g)
Thyme (dried) 1 Tablespoon (3 g)

Page 24 of 26

Shopping List
❏ 14 slices of bacon (392 g) (L2, D4, L5)
❏ 5 chicken breasts (1000 g) (D3, D5)*
❏ 2.25 lbs of ground beef (1012.5 g) (D1, D6)
❏ 1 lb of pork tenderloin (450 g) (D2)
❏ 16 medium eggs (L1, D2, L3, L4, L6)
❏ 3 medium onions (330 g) (L1, L2, D3, L4, D4, D5, L7)
❏ 2 large avocados (400 g) (L5, D5, D7)
❏ 1 bunch of fresh cilantro (D6, D7)
❏ 3 medium bell peppers (360 g) (L4, D5, L7)
❏ 1 head of broccoli (450 g) (L2, L6)
❏ 1 lime (D7)
❏ 1 head of garlic (approx. 12 cloves) (D3, L4, L6, D6, L7)
❏ 1 head of cabbage (700 g) (D2, D4)
❏ 1 lemon (L3, L5)
❏ 24 white button mushrooms (240 g) (D2, D3, L4)
❏ 3 zucchinis (360 g) (D3, D6)
❏ 1 Tablespoon of fresh ginger (5 g) (D2, L6)
❏ 3 large bags of salad leaves (375 g) (L3, L5, D7)
❏ 1 bunch of fresh parsley (10 g) (D3, L4, L7)
❏ 14 spears of asparagus (224 g) (D1)
❏ 2 cucumbers (440 g) (L1, L5, L7)
❏ 1 head of romaine lettuce (200 g) (D5)
❏ 2 small tomatoes (180 g) (L7)
Page 25 of 26


Bacon Lemon Thyme Muffins
Ingredients:
● 4 slices of bacon (112 g), finely chopped
● 0.5 cup of ghee (120 ml), melted and cooled
● 3 cups of almond flour (360 g)
● 2 teaspoons of fresh lemon thyme (2 g), (or other fresh herb of choice), chopped
● 1 teaspoon of baking soda (4 g)
● 0.5 teaspoon of salt (2 g), (optional)
Instructions:
1. Preheat oven to 350 F (175 C). Grease a 12-cup muffin tray and set aside.
2. In a nonstick skillet, saute the chopped bacon until crispy, about 2 to 4 minutes.
Set aside to cool.
3. Meanwhile, in a medium bowl, combine the ghee, almond flour, eggs, lemon
thyme, baking soda, and optional salt. Stir in the bacon until completely
combined.
4. Pour the batter into the muffin tray to about ¾ full.
5. Place in the oven and bake for 18 to 20 minutes until a toothpick inserted into the
muffins comes out clean.
Calories: 280
Fat: 27 g
Total Carbs: 5 g
Fiber: 3 g
Sugar: 1 g
Net Carbs: 2 g
Protein: 8 g
Page 26 of 26

KETO MEAL PLAN

Carbs Calories
Day 1 Crispy Chicken
Lunch Bowl with
Pan-Fried
Salmon with Kale
Make enough
cabbage slaw
Cabbage Slaw and Cauliflower for Day 2 Lunch 15 1315
Mash (L2) and Day 3
Dinner (D3)
Day 2 Bacon-Loaded
Coconut Flour
Oven-Baked Beef
Meatballs with
Make enough
meatballs for
Pancakes with Radishes and Day 5 Dinner 13 1104
Leftover Kale (D5)
Cabbage Slaw
Day 3 Olive Chicken
and Avocado
Fish Tacos with
Leftover Cabbage 18 1305
Salad Slaw
Day 4 BLT Salad Chili-Lime
Marinated Steak
Make enough
steak for Day 7
with Roasted Lunch (L7) 13 1194
Peppers and
Onions
Day 5 Scrambled Egg
and Guacamole
Leftover
Meatballs with
15 1145
Bowl Zucchini
“Spaghetti”
Day 6 Chicken Bacon
Radish Hash
Seafood
Cauliflower 12 1123
“Risotto”
Day 7 Leftover Steak
with Roasted
Easy Asian
Stir-Fry Bowls +
13+ 1148+
Cabbage and Leftovers
Scallions
Page 1 of 24

Day 1 Menu
Lunch (L1):
Crispy Chicken Lunch Bowl with Cabbage Slaw

[Refrigerate 2 servings of cabbage slaw for Day 2 Lunch (L2) and Day 3 Dinner (D3)]
Ingredients:
For the chicken -
● 1 chicken breast (200 g) (with skin on)
For the cabbage slaw -
● 1 head of cabbage (700 g), shredded or thinly sliced
● 1 carrot (50 g), shredded or thinly sliced
Instructions:
1. Lightly season the chicken breast with salt and pepper.
2. In a skillet, melt the coconut oil over medium-high heat. Add the chicken breast,
skin side down, to the hot oil and cook until the skin is golden brown, about 6 to 8
minutes. Carefully turn over the chicken and cook for an additional 5 minutes or
until the internal temperature reaches 165 F (75 C). Set aside to rest.
3. Meanwhile, in a large bowl, toss the cabbage, carrot, and green onions with the
olive oil and lime juice. Season with salt and pepper, to taste. Refrigerate ⅔ of
the slaw for Day 2 Lunch (L2) and Day 3 Dinner (D3). Divide the remaining
cabbage slaw between 2 bowls.
4. Slice the chicken breast and add equal amounts to each bowl. Top each bowl
with the avocado and garnish with cilantro.
Calories: 569
Page 2 of 24

Fat: 46 g
Total Carbs: 17 g
Fiber: 10 g
Sugar: 5 g
Net Carbs: 7 g
Protein: 27 g
Page 3 of 24

Dinner (D1):
Pan-Fried Salmon and Kale with Cauliflower Mash
Ingredients:
For the salmon and kale -
● 4 oz of kale (112 g), stems removed and chopped
For the cauliflower mash -
● Salt, to taste
Instructions:
1. Steam, boil, or microwave the cauliflower until tender. Blend well with the ghee
and salt, to taste.
2. Meanwhile, season the salmon filets with salt and pepper.
3. Add the avocado oil to a nonstick skillet over medium-high heat. Add the salmon,
skin side down, to the hot oil and cook for 5 minutes. Carefully turn over the filets
and cook for an additional 1 minute. Remove from skillet and set aside to rest.
4. In the same skillet over medium-high heat, add the kale and saute until wilted,
about 2 to 3 minutes. Season with salt and pepper, to taste.
5. Serve the salmon and kale with the cauliflower mash.
Calories: 746
Fat: 58 g
Total Carbs: 14 g
Fiber: 6 g
Sugar: 4 g
Net Carbs: 8 g
Protein: 47 g
Page 4 of 24

Day 2 Menu
Lunch (L2):
Bacon-Loaded Coconut Flour Pancakes with Leftover Cabbage Slaw
Ingredients:
● 2 Tablespoons of coconut flour (14 g)
● 0.25 teaspoon of baking soda (1 g)
● 2 Tablespoons of coconut oil (30 ml), to cook pancakes with
● 2 Tablespoons of coconut cream (30 ml) (from the top of 1 refrigerated can of
coconut milk)
● 1 green onion (5 g), finely chopped
● Half of the leftover Cabbage Slaw from Day 1 Lunch (L1)
Instructions:
1. In a large nonstick skillet, add the bacon and cook until crispy, about 3 to 4
minutes. Remove the bacon with a slotted spoon and set aside.
2. In a bowl, whisk to combine the egg, coconut flour, coconut milk, and baking
soda.
3. In the same skillet with the remaining bacon fat, melt the coconut oil over
medium heat. Pour the batter into the skillet to form 2 small pancakes. Cook the
pancakes on one side until they start to become firm, about 10 minutes. Carefully
turn over each pancake and cook for an additional 5 to 10 minutes or until
cooked through.
4. Place each pancake on a plate and top with equal amounts of bacon, coconut
cream, and green onion. Serve the pancakes with the leftover cabbage slaw.
Calories: 610
Fat: 58 g
Page 5 of 24

Total Carbs: 12 g
Fiber: 6 g
Sugar: 6 g
Net Carbs: 6 g
Protein: 12 g
Page 6 of 24

Dinner (D2):
Oven-Baked Beef Meatballs with Radishes and Kale

[Freeze half of the meatballs for Day 5 Dinner (D5)]
Ingredients:
For the meatballs -
● 1 lb of ground beef (450 g)
● 0.5 teaspoon of cinnamon powder (1 g)
● 0.5 teaspoon of pepper (1 g)
● Salt, to taste
For the radishes and kale -
● 6 radishes (12 g), halved
● 0.85 oz of sliced almonds (24 g) (for garnish)
Instructions:
2. In a bowl, combine the ground beef, egg, garlic powder, onion powder, cumin,
cinnamon, and pepper. Season with salt, to taste. Form the beef mixture into golf
ball-size (approx. 1.5-inches or 4 cm in diameter) meatballs.
3. Place the meatballs on a greased rimmed baking sheet and bake for 20 to 25
minutes until cooked through with an internal temperature of 165 F (75 C).
Freeze half of the meatballs for Day 5 Dinner (D5) and set aside the remaining.
4. Meanwhile, add olive oil to a nonstick skillet over medium heat. Add the radishes
and kale to the skillet and saute until slightly tender, about 10 minutes.
Page 7 of 24

5. Add the lemon juice to the skillet and season with salt and pepper, to taste.
6. Divide the radishes and kale between 2 plates and serve with the remaining
meatballs. Garnish each plate with the sliced almonds and serve.
Calories: 494
Fat: 41 g
Total Carbs: 10 g
Fiber: 3 g
Sugar: 2 g
Net Carbs: 7 g
Protein: 24 g
Page 8 of 24

Day 3 Menu
Lunch (L3):
Olive Chicken and Avocado Salad
Ingredients:
For the salad -
● 2 Tablespoons of coconut oil (30 ml), to cook chicken with
● 8 olives (24 g), sliced
● Salt, to taste
For the dressing -
Instructions:
1. In a skillet, melt the coconut oil over medium-high heat. Add the chicken and
saute until cooked through, about 5 to 7 minutes. Season with salt, to taste.
2. In a bowl, whisk to combine the olive oil and lemon juice. Toss the dressing with
the lettuce leaves. Add the chicken, avocado, tomato, and olives to the bowl.
Calories: 631
Fat: 53 g
Total Carbs: 14 g
Fiber: 9 g
Sugar: 3 g
Net Carbs: 5 g
Protein: 27 g
Page 9 of 24

Dinner (D3):
Fish Tacos with Leftover Cabbage Slaw
Ingredients:
For the fish tacos -
● 6 Tablespoons of coconut flour (42 g)
● 2 filets of cod, fresh or frozen, (340 g), defrosted if frozen, cut into ½-inch by
3-inch (2.5 cm by 7.5 cm) strips
● 0.25 cup of coconut oil (60 ml), to cook with (plus additional, if needed)
● 1 head of romaine lettuce (200 g), leaves separated
● Salt, to taste
● Remaining leftover Cabbage Slaw from Day 1 Lunch (L1)
For the guacamole -
● 0.5 large avocado (100 g), mashed
● 0.5 Tablespoon of onion powder (4 g)
Instructions:
1. In a bowl, combine the coconut flour, garlic powder, and cumin. Season with salt
and pepper, to taste. Dip each piece of fish into the coconut flour mixture,
covering completely.
2. In a skillet or saucepan, melt the coconut oil over high heat. The oil should be
about ½-inch (2.5 cm) deep in the skillet or saucepan. Add additional coconut oil,
if needed.
3. In batches, carefully place the fish strips in the hot oil and fry until until golden
brown, about 5 minutes. Turn each piece several times to ensure the fish cooks
evenly. Remove the fish from the hot oil and place on a paper towel-lined plate.
Page 10 of 24

4. Meanwhile, in a small bowl, combine the avocado, lime juice, garlic powder, and
onion powder. Season with salt and pepper, to taste.
5. Place the desired amount of fried fish in the lettuce leaves. Top with the
guacamole and leftover cabbage slaw. Garnish with cilantro and serve.
Calories: 674
Fat: 46 g
Total Carbs: 29 g
Fiber: 16 g
Sugar: 10 g
Net Carbs: 13 g
Protein: 38 g
Page 11 of 24

Day 4 Menu
Lunch (L4):
BLT Salad
Ingredients:
● 2 medium eggs
● 0.5 large avocado (100 g), sliced
● 1 small tomato (90 g), sliced
Instructions:
1. In a nonstick skillet, cook the bacon over medium-high heat until crispy, about 3
to 4 minutes. Remove the bacon with a slotted spoon and set aside.
2. In the same skillet with the remaining bacon grease, melt the coconut oil over
medium-high heat. Add the eggs and fry to your liking. Season with salt and
pepper, to taste.
3. In a bowl, toss the lettuce with the mayo. Season with salt and pepper, to taste.
4. Divide the salad between 2 plates and top with the bacon, avocado, tomato, and
fried eggs.
Calories: 643
Fat: 63 g
Total Carbs: 9 g
Fiber: 5 g
Sugar: 2 g
Net Carbs: 4 g
Protein: 15 g
Page 12 of 24

Dinner (D4):
Chili-Lime Marinated Steak with Roasted Red Peppers and Onions

[Refrigerate 1 steak for Day 7 Lunch (L7)]
Ingredients:
For the steak -
● 2 teaspoons of chili powder (4 g) (or to taste)
● 2 beef steaks (400 g)
For the peppers and onions -
● 2 medium bell peppers (240 g), chopped
Instructions:
2. In a large bowl, whisk to combine the olive oil, lime juice, and chili powder.
Season with salt and pepper, to taste. Add the steaks and marinate for 10
minutes.
3. In a medium bowl, toss the bell peppers and onion with the avocado oil and
vinegar. Season with salt and pepper, to taste. Place the vegetables in a single
layer on a rimmed baking sheet.
4. Place in the oven and bake for 30 minutes or until the vegetables are soft and
slightly brown, stirring the vegetables once during the cook time.
5. Meanwhile, add the steaks and the marinade to a large skillet over high heat and
sear for 3 minutes. Using tongs, turn over the steaks and sear for an additional 3
to 4 minutes for medium-rare with an internal temperature of 140 F (60 C).
Refrigerate (or freeze) 1 steak for Day 7 Lunch (L7). Set aside the remaining
steak to rest for 5 minutes.
Page 13 of 24

6. Slice the steak and divide between 2 plates. Serve the steaks with the roasted
peppers and onions.
Calories: 551
Fat: 49 g
Total Carbs: 12 g
Fiber: 3 g
Sugar: 6 g
Net Carbs: 9 g
Protein: 19 g
Page 14 of 24

Day 5 Menu
Lunch (L5):
Scrambled Egg and Guacamole Bowl
Ingredients:
● 0.25 cup of coconut oil, to cook eggs with
● 2 radishes (4 g), sliced
Instructions:
1. In a medium bowl, combine the avocado, tomato, green onions, garlic and
cilantro. Season with salt and pepper, to taste. Set aside the guacamole.
2. In a nonstick skillet, melt the coconut oil over medium-high heat. Add the whisked
eggs and scramble until cooked to your liking. Season with salt and pepper, to
taste.
3. Divide the scrambled eggs between 2 bowls and top with equal amounts of
guacamole and sliced radishes.
Calories: 539
Fat: 51 g
Total Carbs: 12 g
Fiber: 7 g
Sugar: 2 g
Net Carbs: 5 g
Protein: 15 g
Page 15 of 24

Dinner (D5):
Leftover Meatballs with Zucchini “Spaghetti”
Ingredients:
● 0.25 cup of olive oil (60 ml), to cook with
● Leftover Oven-Baked Beef Meatballs from Day 2 Dinner (D2), defrosted if frozen
Instructions:
1. Add the olive oil to a large skillet over medium-high heat. Add the tomatoes,
green onions, and garlic to the skillet and saute until the tomatoes are soft, about
4 to 5 minutes.
2. Add the leftover meatballs to the skillet and saute until warmed through. Season
3. Meanwhile, make the zucchini “noodles” by using the shredding attachment of a
food processor, a spiralizer, or a potato peeler to create pasta-like strands or
shreds.
4. Divide the zucchini “noodles” between 2 plates and top with the meatballs and
sauce.
Calories: 606
Fat: 53 g
Total Carbs: 12 g
Fiber: 2 g
Sugar: 5 g
Net Carbs: 10 g
Protein: 23 g
Page 16 of 24

Day 6 Menu
Lunch (L6):
Chicken Bacon Radish Salad
Ingredients:
● 1 carrot (50 g), shredded
● 4 radishes (8 g), shredded or thinly sliced
Instructions:
1. In a large nonstick skillet, melt the coconut oil over medium-high heat. Add the
bacon to the skillet and cook until crispy, about 3 to 4 minutes. Remove the
bacon with a slotted spoon and set aside.
2. In the same skillet, add the chicken and saute until cooked through, about 5 to 7
minutes.
3. Add the zucchini, carrot, and radishes and saute until soft, about 2 to 4 minutes.
4. Return the bacon to the skillet and add the optional hot sauce. Season with salt
Calories: 588
Fat: 50 g
Total Carbs: 5 g
Fiber: 1 g
Sugar: 2 g
Net Carbs: 4 g
Protein: 30 g
Page 17 of 24

Dinner (D6):
Seafood Cauliflower “Risotto”
Ingredients:
● 1 filet of cod, fresh or frozen (170 g), defrosted if frozen, chopped
● 0.25 lb of shrimp, fresh or frozen (113 g), defrosted if frozen, peeled and chopped
milk)
Instructions:
1. In a large skillet or pan, melt 2 Tablespoons (30 ml) of coconut oil over
medium-high heat. Add the cod and shrimp to the skillet and saute until cooked
through, about 2 to 3 minutes. Season with salt and pepper, to taste. Remove
from the skillet and set aside.
2. In the same skillet, melt the remaining 2 Tablespoons (30 ml) of coconut oil over
medium-high heat. Add the cauliflower, tomato, and green onions to the skillet
and saute until the vegetables are soft and slightly browned, about 6 to 8
minutes.
3. Lower the heat to medium-low and add the coconut cream. Simmer for 5
minutes, stirring frequently.
4. Return the cod and shrimp to the skillet and add the garlic and cilantro. Simmer
for an additional 1 to 2 minutes, stirring frequently. Season with salt and pepper,
to taste.
Calories: 535
Page 18 of 24

Fat: 42 g
Total Carbs: 13 g
Fiber: 5 g
Sugar: 6 g
Net Carbs: 8 g
Protein: 30 g
Page 19 of 24

Day 7 Menu
Lunch (L7):
Leftover Steak with Roasted Cabbage and Scallions
Ingredients:
● 0.5 head of cabbage (350 g), sliced
● 1 leftover Chili-Lime Marinated Steak from Day 4 Dinner (D4), defrosted if frozen
Instructions:
2. In a large bowl, toss the cabbage and green onions with the avocado oil and
cumin. Season with salt and pepper, to taste. Place the cabbage mixture in a
single layer on a rimmed baking sheet.
3. Place the baking sheet in the oven and bake for 15 minutes or until the cabbage
is tender and slightly browned.
4. Meanwhile, reheat the leftover steak on the stovetop or in the oven.
5. Slice the steak and divide between 2 plates. Serve the steak with the roasted
cabbage.
Calories: 551
Fat: 49 g
Total Carbs: 11 g
Fiber: 5 g
Sugar: 6 g
Net Carbs: 6 g
Protein: 19 g
Page 20 of 24

Dinner (D7):
Easy Asian Stir-Fry Bowls + Leftovers
Ingredients:
● 0.5 head of cabbage (350 g), sliced
Instructions:
1. Add 2 Tablespoons (30 ml) of avocado oil to a large nonstick over medium-high
heat. Add the cabbage and saute until tender, about 5 to 7 minutes. Season with
salt and pepper, to taste. Remove from skillet and set aside.
2. In the same skillet, add the remaining 2 Tablespoons (30 ml) of avocado oil. Add
the ground beef and saute until browned, about 2 to 3 minutes.
3. Return the cabbage to the skillet and add the green onions, garlic, cilantro, and
tamari sauce or coconut aminos. Saute for an additional 5 minutes or until
cooked to your liking. Season with salt and pepper, to taste.
4. Divide between 2 bowls and enjoy with leftovers from earlier in the week.
Calories: 597
Fat: 52 g
Total Carbs: 12 g
Fiber: 5 g
Sugar: 6 g
Net Carbs: 7 g
Protein: 21 g
Page 21 of 24

Pantry Items
Almonds (sliced) Approx. 1 oz (28 g)
Baking soda 0.25 teaspoon (1 g)
Chili powder 2 teaspoons (4 g)
Coconut ﬂour 0.5 cup (56 g)
Cinnamon powder Approx. 1 teaspoon (2 g)
Coconut oil* Approx. 1.5 cups (360 ml)
Cumin powder Approx. 2 Tablespoons (12 g)
aminos***
Hot sauce 1 teaspoon (5 ml) (op onal)
Olive oil* Approx. 1 cup (240 ml)
Vinegar 1 teaspoon (5 ml)

Page 22 of 24

Shopping List
❏ 12 slices of bacon (336 g) (L2, L4, L6)
❏ 3 chicken breasts (600 g) (L1, L3, L6)*
❏ 1.5 lbs of ground beef (675 g) (D2, D7)
❏ 0.25 lb of shrimp, fresh or frozen (112.5 g) (D6)
❏ 3 filets of cod, fresh or frozen (510 g) (D3, D6)
❏ 8 medium eggs (L2, D2, L4, L5)
❏ 1 medium onion (110 g) (D4)

❏ 4 large avocados (800 g) (L1, L3, D3, L4, L5)
❏ 1 bunch of fresh cilantro (L1, D3, L5, D6, D7)
❏ 2 medium bell peppers (240 g) (D4)
❏ 14 green onions (70 g) (L1, L2, L5, D5, D6, L7, D7)
❏ 3 limes (L1, D3, D4)
❏ 1 head of garlic (approx. 8 cloves) (L5, D5, D6, D7)
❏ 2 heads of cabbage (1400 g) (L1, L7, D7)
❏ 1 lemon (D2, L3)
❏ 2 carrots (100 g) (L1, L6)
❏ 3 zucchinis (360 g) (D5, L6)
❏ 8 oz of kale (224 g) (D1, D2)
❏ 1 head of cauliflower (600 g) (D1, D6)
❏ 8 olives (24 g) (L3)
❏ 6 small tomatoes (540 g) (L3, L4, L5, D5, D6)
❏ 12 radishes (24 g) (D2, L5, L6)

Page 23 of 24


Chocolate Chia Pudding
Prep Time: 5 mins | Set Time: 8 hours | Yield: 2 servings
Ingredients:
● 2 Tablespoons of cacao powder (12 g)
● 1 cup of coconut milk (240 ml) (from a room temperature can)
● 1/3 cup of chia seeds (64 g)
● 1 Tablespoon of shredded coconut (5 g) (for garnish)
● Sweetener and/or spices, of choice (optional)
Instructions:
1. In a glass bowl, whisk to combine the cacao powder, coconut milk, and chia
seeds. Add the optional sweetener and/or spices, if using.
2. Cover and refrigerate overnight or at least 8 hours.
3. Using a blender or food processor, blend the chia mixture until smooth.
4. Divide the chia pudding between 2 cups and garnish with equal amounts of
shredded coconut.
Calories: 410
Fat: 35 g
Total Carbs: 20 g
Fiber: 11 g
Sugar: 1 g
Net Carbs: 9 g
Protein: 9 g
Page 24 of 24

KETO MEAL PLAN

Carbs Calories
Day 1 Quick Stir-fried
Beef
Spicy Salmon
with Turmeric
Make enough
turmeric "rice"
9 1321
"Rice" for Day 5 Dinner
(D5)
Day 2 Easy Veggie
Frittata
One-Pan
"Spaghetti"
Make enough
frittata for Day 4 15 1021
Bolognese Lunch (L4)
Day 3 Tuna Salad
Nicoise
Mexican Baked
Chicken Breasts
11 1432
with Fried
Avocado Slices
Day 4 Leftover Frittata
with Creamy
Bacon Chorizo
Meatloaf with
Make enough
meatloaf and
16 1350
Cucumber Lemon Fennel slaw for Day 6
Salad Cabbage Slaw Dinner (D6)
Day 5 One-Pan
Huevos
Coconut Chicken
Curry with
19 1061
Rancheros Leftover Turmeric
"Rice"
Day 6 Hot and Sour
Chicken Soup
Leftover Meatloaf
and Slaw
14 1259
Day 7 Large Salad

with Creamy
Chili Crusted
Pork Tenderloin
Make enough
aioli for Day 7
15+ 1043+
Lemon Aioli with Creamy Aioli Dinner (D7)
+ Leftovers
Page 1 of 29

Day 1 Menu
Lunch (L1):
Quick Stir-fried Beef
Ingredients:
● 0.25 cup of beef broth (60 ml)
● 2 Tablespoons of fresh parsley (2 g), chopped (for garnish)
Instructions:
1. In a large skillet, melt the coconut oil over high heat. Add the onion to the skillet
and saute until translucent, about 2 to 3 minutes.
3. Add the carrot, mustard, and beef broth to the skillet. Saute until the carrot is soft
and the broth cooked off. Season with salt and pepper, to taste.
4. Divide the stir-fry between 2 plates and garnish with parsley.
Calories: 590
Fat: 50 g
Total Carbs: 5 g
Fiber: 1 g
Sugar: 2 g
Net Carbs: 4 g
Protein: 29 g
Page 2 of 29

Dinner (D1):
Spicy Salmon with Turmeric “Rice”

[Freeze half of the turmeric “rice” for Day 5 Dinner (D5)]
Ingredients:
For the spicy salmon -
● 1 teaspoon of hot sauce (5 ml) (or to taste) (optional)
For the turmeric “rice” -
● 1 head of cauliflower (600 g), processed into rice-like pieces
● 0.25 cup of coconut oil (60 ml), to cook cauliflower rice with
● 4 teaspoons of turmeric (8 g)
Instructions:
2. In a bowl, combine the avocado oil, paprika, chili powder, and optional hot sauce.
Season with salt and pepper, to taste. Rub the chili mixture onto each of the
salmon fillets.
3. Wrap each salmon fillet in a piece of aluminium foil or parchment paper. Add any
remaining chili mixture to each salmon fillet, if desired. Place the aluminum foil or
parchment paper packets on a rimmed baking sheet.
4. Place the baking sheet in the oven and bake for 25 to 30 minutes until the
salmon is cooked through and flakes easily.
5. Meanwhile, to make the turmeric "rice," saute the processed cauliflower "rice"
pieces in the coconut oil. When tender to your liking, add the turmeric and
season with salt and pepper, to taste. Freeze half of the turmeric "rice" for Day 5
Dinner (D5).
Page 3 of 29

6. Serve the salmon with the remaining turmeric "rice.” If desired, add additional hot
sauce to the salmon, to taste.
Calories: 731
Fat: 58 g
Total Carbs: 10 g
Fiber: 5 g
Sugar: 4 g
Net Carbs: 5 g
Protein: 45 g
Page 4 of 29

Day 2 Menu
Lunch (L2):
Easy Veggie Frittata

[Refrigerate half of the frittata for Day 4 Lunch (L4)]
Ingredients:
● 1 medium onion (110 g), diced
● 10 olives (30 g), diced
milk)
Instructions:
2. In a large skillet, melt the ghee over medium-high heat. Add the bacon and saute
until crispy, about 3 to 4 minutes. Remove the bacon with a slotted spoon and set
aside.
3. In the same skillet, add the bell pepper and onion to the bacon fat and saute for 5
minutes.
4. Add the spinach to the skillet and saute until wilted, about 1 to 2 minutes.
Remove from the heat and let cool.
Page 5 of 29

5. In a large bowl, combine the tomato, eggs, olives, basil, garlic, coconut cream,
bacon, and the cooled spinach mixture. Season with salt and pepper, to taste.
6. Pour the egg mixture into a 9-inch by 9-inch (23-cm by 23-cm) square baking
dish. Place in the oven and bake for 20 to 30 minutes until the eggs are soft but
set.
7. Refrigerate half of the frittata for Day 4 Lunch (L4). Divide the remaining frittata
between 2 plates and serve.
Calories: 409
Fat: 34 g
Total Carbs: 8 g
Fiber: 2 g
Sugar: 3 g
Net Carbs: 6 g
Protein: 16 g
Page 6 of 29

Dinner (D2):
One-Pan “Spaghetti” Bolognese
Ingredients:
● 2 small tomatoes (180 g), finely diced
● 0.5 medium onion (55 g), finely diced
● 0.25 cup of beef broth (60 ml), (plus additional, if needed)
● 1 zucchini (120 g), spiralized or shredded
Instructions:
1. In a large pan, melt the ghee over medium-high heat. Add the ground beef to the
pan and saute until browned, about 2 to 3 minutes.
2. Add the tomatoes and onion to the skillet and saute until vegetables start to
soften, about 2 to 3 minutes.
3. Reduce the heat to low and add the beef broth to the skillet. Simmer, stirring
occasionally, for 25 minutes or until the sauce is thick to desired consistency. Add
additional broth during the cook time if the sauce becomes too dry, if needed.
4. Add the garlic to the sauce and season with salt and pepper, to taste.
5. Divide the zucchini noodles between 2 plates and top with equal amounts of
bolognese sauce.
Calories: 612
Fat: 50 g
Total Carbs: 11 g
Fiber: 2 g
Sugar: 4 g
Net Carbs: 9 g
Protein: 30 g
Page 7 of 29

Day 3 Menu
Lunch (L3):
Tuna Salad Nicoise
Ingredients:
For the salad -
● 2 medium eggs
● 8 olives (24 g), chopped
For the dressing -
Instructions:
and rinse with cold water. Peel and slice the eggs in half.
2. Meanwhile, in a bowl, whisk to combine the olive oil, lemon juice, and mustard.
3. Toss the dressing with the romaine lettuce leaves. Divide the salad between 2
plates and top with the tuna, tomato, olives, and hard-boiled eggs. Season with
additional salt and pepper, if desired.
Calories: 562
Fat: 37 g
Total Carbs: 6 g
Fiber: 2 g
Page 8 of 29

Sugar: 3 g
Net Carbs: 4 g
Protein: 49 g
Page 9 of 29

Dinner (D3):
Mexican Baked Chicken Breasts with Fried Avocado Slices
Ingredients:
● 1 teaspoon of dried oregano (1 g)
● 5 Tablespoons of avocado oil (75 ml), divided
● 2 Tablespoons of avocado oil (30 ml), to fry avocado slices in
Instructions:
2. In a small bowl, combine the garlic powder, onion powder, chili powder, cumin,
and dried oregano. Season with salt and pepper, to taste.
3. Rub the chicken breasts with 3 Tablespoons (45 ml) of avocado oil and then
evenly coat with the spice mixture. Place the chicken on a rimmed baking tray.
4. Place the baking tray in the oven and bake for 15 to 20 minutes until the chicken
is cooked through with an internal temperature of 165 F (75 C).
5. Meanwhile, add the remaining 2 Tablespoons (30 ml) of avocado oil to a nonstick
skillet over medium heat. Place the avocado slices in the skillet and fry until
slightly browned on both sides, carefully turning over the avocado slices once
during the cook time.
6. Slice the chicken and serve with the fried avocado slices.
Calories: 870
Fat: 70 g
Total Carbs: 14 g
Page 10 of 29

Fiber: 7 g
Sugar: 3 g
Net Carbs: 7 g
Protein: 50 g
Page 11 of 29

Day 4 Menu
Lunch (L4):
Leftover Frittata with Creamy Cucumber Salad
Ingredients:
● 1 cucumber (220 g), sliced and then quartered
● 1 teaspoon of lemon juice (5 ml)
● 1 Tablespoon of fresh parsley (or substitute fresh dill) (1 g), chopped
● Leftover Veggie Frittata from Day 2 Lunch (L2)
Instructions:
1. In a bowl, combine the cucumber, mayo, lemon juice, and fresh parsley (or fresh
dill). Season with salt and pepper, to taste.
2. If desired, reheat the leftover frittata.
3. Serve the frittata with the creamy cucumber salad.
Calories: 525
Fat: 46 g
Total Carbs: 10 g
Fiber: 3 g
Sugar: 4 g
Net Carbs: 7 g
Protein: 17 g
Page 12 of 29

Dinner (D4):
Bacon Chorizo Meatloaf with Lemon Fennel Cabbage Slaw

[Refrigerate half of the meatloaf and half of the slaw for Day 6 Dinner (D6)]
Ingredients:
For the meatloaf -
● 1 lb of ground beef (450 g) (or substitute 0.5 lb of ground beef for ground pork)
● 0.4 lb of chorizo (180 g), finely diced
● 0.25 cup of coconut milk (60 ml) (plus additional, if needed)
● 4 slices of bacon (112 g), each slice cut into 2 pieces
For the slaw -
● 1 head of cabbage (700 g), thinly sliced
● 1 Tablespoon of fennel seeds (6 g)
Instructions:
1. Preheat oven to 350 F (175 C). Grease a 9-inch by 5-inch (23 cm by 13 cm) loaf
pan and set aside.
2. In a large bowl, combine the ground beef, chorizo, onion, egg, coconut milk,
almond flour, garlic, and fresh parsley. Season with salt and pepper, to taste. If
needed, add additional coconut milk if the mixture is too dry.
3. Place the mixture in the greased loaf pan and cover the top completely with the
bacon.
Page 13 of 29

4. Place the loaf pan in the oven and bake for 60 minutes. Check with a meat
thermometer that the internal temperature reaches 160 F (71 C). Refrigerate half
of the meatloaf for Day 6 Dinner (D6).
5. Meanwhile, in a large bowl, toss to combine the cabbage with the olive oil, lemon
juice, fennel seeds, and fresh parsley. Season with salt and pepper, to taste.
Refrigerate half of the slaw for Day 6 Dinner (D6).
6. Slice the remaining meatloaf and serve with the remaining slaw.
Calories: 825
Fat: 70 g
Total Carbs: 15 g
Fiber: 6 g
Sugar: 7 g
Net Carbs: 9 g
Protein: 32 g
Page 14 of 29

Day 5 Menu
Lunch (L5):
One-Pan Huevos Rancheros
Ingredients:
● 4 medium eggs
Instructions:
1. Add the olive oil to a large frying pan or skillet over medium-high heat.
2. Add the bacon, bell pepper, tomato, onion, optional chili pepper, and garlic to the
pan. Saute until the vegetables are tender, about 8 to 10 minutes. Season with
3. Make 4 indentations in the vegetable mixture and break an egg into each
indentation.
4. Cover the pan and cook for 3 to 5 minutes until the egg whites are solid and the
yolks are slightly runny.
5. Sprinkle with the fresh cilantro and serve immediately.
Calories: 411
Fat: 35 g
Total Carbs: 9 g
Fiber: 2 g
Page 15 of 29

Sugar: 4 g
Net Carbs: 7 g
Protein: 16 g
Page 16 of 29

Dinner (D5):
Coconut Chicken Curry with Leftover Turmeric “Rice”
Ingredients:
● 1 carrot (50 g), diced
● 0.25 cup of coconut cream (60 ml) (from 1 refrigerated can of coconut milk)
● Leftover Turmeric “Rice” from Day 1 Dinner (D1)
Instructions:
1. In a large saucepan, melt the coconut oil over medium-high heat. Add the
chicken and onion to the saucepan and saute until the chicken is browned, about
3 to 5 minutes.
2. Add the chicken broth and carrot to the saucepan. Reduce the heat and let
simmer for 30 minutes until the chicken is tender and cooked through.
3. Add the coconut cream, curry powder, and garlic to the saucepan. Season with
4. Reheat the frozen turmeric “rice” and divide between 2 plates. Serve the curry
over the “rice” and garnished with fresh cilantro.
Calories: 650
Fat: 52 g
Total Carbs: 18 g
Fiber: 6 g
Sugar: 6 g
Page 17 of 29

Net Carbs: 12 g
Protein: 27 g
Page 18 of 29

Day 6 Menu
Lunch (L6):
Hot and Sour Soup
Ingredients:
● 2 chili peppers (28 g), diced (or to taste) (optional)
● 1 Tablespoon of vinegar (15 ml) (or more, to taste)
● 1 Tablespoon of gluten-free tamari sauce or coconut aminos (15 ml) (or more, to
taste)
● 1 teaspoon of fish sauce (5 ml)
● 1 zucchini (120 g), spiralized or grated
● 2 green onions (10 g), finely chopped (for garnish)
Instructions:
1. Add the avocado oil to a large saucepan over medium-high heat. Add the
chicken breast to the saucepan and saute until cooked through, about 7 to 10
minutes.
2. Add the chicken broth, tomato, optional chili peppers, vinegar, tamari sauce or
coconut aminos, fresh ginger, and fish sauce to the saucepan and cook for 5
minutes.
3. Remove from the heat and add the zucchini and fresh cilantro to the saucepan.
4. Divide the soup between 2 bowls and garnish with green onions.
Page 19 of 29

Calories: 434
Fat: 33 g
Total Carbs: 6 g
Fiber: 1 g
Sugar: 2 g
Net Carbs: 5 g
Protein: 25 g
Page 20 of 29

Dinner (D6):
Leftover Meatloaf and Slaw
Ingredients:
● Leftover Bacon Chorizo Meatloaf from Day 4 Dinner (D4)
● Leftover Lemon Fennel Cabbage Slaw from Day 4 Dinner (D4)
Instructions:
1. In a microwave or on the stovetop, reheat the leftover meatloaf.
2. Serve with the meatloaf with the leftover slaw.
Calories: 825
Fat: 70 g
Total Carbs: 15 g
Fiber: 6 g
Sugar: 7 g
Net Carbs: 9 g
Protein: 32 g
Page 21 of 29

Day 7 Menu
Lunch (L7):
Large Salad with Creamy Lemon Aioli

[Refrigerate half of the aioli for Day 7 Dinner (D7)]
Ingredients:
For the salad -
● 1 cucumber (220 g), sliced
For the aioli -
● 0.25 cup of lemon juice (60 ml)
● 2 teaspoons of lemon zest (12 g)
Instructions:
1. In a bowl, whisk to combine the mayo, lemon juice, lemon zest, and garlic.
Season with salt and pepper, to taste. Refrigerate half of the aioli for Day 7
Dinner (D7).
2. Toss the remaining aioli with the romaine lettuce leaves. Add the cucumber,
avocado, tomato, and onion to the bowl.
Calories: 417
Fat: 39 g
Total Carbs: 19 g
Fiber: 10 g
Page 22 of 29

Sugar: 6 g
Net Carbs: 9 g
Protein: 5 g
Page 23 of 29

Dinner (D7):
Chili Crusted Pork Tenderloin with Creamy Aioli + Leftovers
Ingredients:
● 2 teaspoons of chili powder (4 g), (or to taste)
● 1 lb of pork tenderloin (450 g)
● Leftover Creamy Lemon Aioli from Day 7 Lunch (L7)
Instructions:
2. In a small bowl, combine the garlic powder, onion powder, chili powder, paprika,
and cumin. Season with salt and pepper, to taste. Rub the mixture into the
tenderloin, covering completely.
3. In a large skillet, melt the coconut oil over high heat. Add the tenderloin to the
skillet and sear on all sides, about 2 minutes per side, using tongs to turn over
the tenderloin. Place the tenderloin and the skillet drippings on a rimmed baking
sheet.
4. Place the baking sheet in the oven and bake for 15 to 20 minutes until the center
of the pork is slightly pink with internal temperature of 145 F (63 C). Let the
tenderloin rest for 5 minutes before slicing.
5. Serve the tenderloin with the leftover aioli and enjoy with leftovers from earlier in
the week.
Calories: 626
Page 24 of 29

Fat: 47 g
Total Carbs: 8 g
Fiber: 2 g
Sugar: 3 g
Net Carbs: 6 g
Protein: 48 g
Page 25 of 29

Pantry Items
Almond flour 0.25 cup (30 g)
Beef broth 0.5 cup (120 ml)
Chili powder 4 teaspoons (8 g)
Fennel seeds 1 Tablespoon (6 g)
Fish sauce 1 teaspoon (5 ml)
Garlic powder 2 Tablespoons (20 ml)
Gluten-free tamari sauce or coconut 1 Tablespoon (15 ml)
aminos***
Mayo** Approx. 0.75 cup (180 ml)
Olive oil* Approx. 0.75 cup (180 ml)
Onion powder 2 Tablespoons (14 g)
Oregano (dried) 1 teaspoon (1 g)
Turmeric 4 teaspoons (8 g)
Vinegar 1 Tablespoon (15 ml)

Page 26 of 29

Shopping List
❏ 10 slices of bacon (280 g) (L2, D4, L5)
❏ 4 chicken breasts (800 g) (D3, D5, L6)*
❏ 2.5 lbs of ground beef (1125 g) (L1, D2, D4)
❏ 0.4 lb of chorizo (180 g) (D4)
❏ 15 medium eggs (L2, L3, D4, L5)
❏ 4 medium onions (440 g) (L1, L2, D2, D4, L5, D5, L7)
❏ 2 large avocados (400 g) (D3, L7)
❏ 1 bunch of fresh cilantro (L5, D5, L6)
❏ 2 medium bell peppers (240 g) (L2, L5)
❏ 2 green onions (10 g) (L6)
❏ 1 head of garlic (approx. 14 cloves) (L2, D2, D4, L5, D5, L7)
❏ 1 head of cabbage (700 g) (D4)
❏ 3 lemons (L3, L4, D4, L7)
❏ 2 carrots (100 g) (L1, D5)
❏ 1 Tablespoon of fresh ginger (5 g) (L6)
❏ 3 chili peppers (42 g) (L5, L6) (optional)
❏ 1 bunch of fresh parsley (L1, L4, D4)
❏ 2 cucumbers (440 g) (L4, L7)
❏ 2 heads of romaine lettuce (400 g) (L3, L7)
❏ 4 Tablespoons of fresh basil leaves (8 g) (L2)
❏ 18 olives (54 g) (L2, L3)
❏ 7 small tomatoes (630 g) (L2, D2, L3, L5, L6, L7)
*Get chicken breast with the skin on it, if possible.
Page 27 of 29


Cod Kedgeree
Ingredients:
● 2 medium eggs
● 6 Tablespoons of ghee (90 ml), divided, to cook with
● 2 filets of cod, fresh or frozen (340 g), defrosted if frozen
Instructions:
and rinse with cold water. Peel the eggs and slice each one in half.
2. Meanwhile, in a large pan, melt 2 Tablespoons (30 ml) of ghee over medium
heat. Add the cod and cook for 4 minutes. Carefully turn over and cook for an
additional 4 to 5 minutes or until cooked through. Remove from the pan and
flake. Set aside.
3. In the same pan, melt the remaining 4 Tablespoons (60 ml) of ghee over
medium-high heat. Add the cauliflower, onion, curry powder, garlic cloves, fresh
ginger, garlic powder, and cumin to the pan. Saute for 10 minutes until the
vegetables are soft. Season with salt and pepper, to taste.
4. Return the cod to the skillet and add the lime juice. Season with additional salt
and pepper, to taste, if desired.
Page 28 of 29

5. Divide the cod kedgeree between 2 plates and garnish with the fresh cilantro.
Serve with the sliced eggs.
Calories: 633
Fat: 48 g
Total Carbs: 15 g
Fiber: 5 g
Sugar: 6 g
Net Carbs: 10 g
Protein: 39 g
Page 29 of 29

KETO MEAL PLAN

Carbs Calories
Day 1 Garlic Beef and
Eggplant Saute
Mustard Ghee
Chicken
9 1282
Day 2 Chicken Adobo

with
Garlic “Butter”
Steak and Green
Make enough
chicken and
Cauli-“Rice” Beans cauli-rice for 16 1411
Day 3 Dinner
(D3)
Day 3 Zucchini
“Noodles” with
Spicy Leftover
Chicken
14 1271
Shrimp and Cauli-“Rice” Bowl
Pesto
Day 4 Creamy Tuna
and Avocado
Pork Tenderloin
with Braised 11 1081
Salad Cabbage
Day 5 Thai Green
Chicken Curry
Zucchini
“Spaghetti” and
Make enough
meatballs for
14 1341
Meatballs Day 7 Lunch
(L7)
Day 6 Spinach and
Onion Egg
Baked Salmon
with Roasted
Make enough
egg muffins for
Muffins with Cabbage Wedges Day 7 Dinner 10 1198
Chicken (D7)
“Noodle” Soup
Day 7 Leftover Beef
Meatball and
Leftover Egg
Muffins + 8+ 1374+
Spinach Salad Leftovers
Page 1 of 27

Day 1 Menu
Lunch (L1):
Garlic Beef Eggplant Saute
Ingredients:
● 2 beef steaks (400 g), sliced into strips
● 1 medium eggplant (500 g), diced
Instructions:
1. Season the beef with salt, to taste.
2. In a large skillet, heat 2 Tablespoons (30 ml) of avocado oil over medium-high
heat. Add the garlic and saute until fragrant, about 30 seconds.
3. Add the beef to the skillet and cook to desired doneness, about 2 to 3 minutes for
medium-rare. Remove from skillet and set aside.
4. In the same skillet, add the remaining 2 Tablespoons (30 ml) of avocado oil. Add
the eggplant and green onions to the skillet. Saute until the eggplant starts to
brown, about 5 to 6 minutes.
5. Cover the skillet and continue to cook for an additional 5 minutes or until the
eggplant is soft.
6. Return the beef to the skillet and add the vinegar and cumin. Stir well to combine.
7. Divide the beef and eggplant between 2 plates and enjoy.
Calories: 833
Fat: 71 g
Page 2 of 27

Total Carbs: 15 g
Fiber: 8 g
Sugar: 6 g
Net Carbs: 7 g
Protein: 37 g
Page 3 of 27

Dinner (D1):
Mustard Ghee Chicken
Ingredients:
Instructions:
1. In a large pan, melt the ghee over medium-high heat. Add the chicken to the pan
and saute until until browned, about 2 to 3 minutes.
2. Add the chicken broth and mustard to the pan. Cook for 10 minutes until the
liquid is reduced.
3. Add the spinach to the pan and cook until wilted, about 1 to 2 minutes.
4. Add the garlic to the pan and season with salt and pepper, to taste.
Calories: 449
Fat: 38 g
Total Carbs: 3 g
Fiber: 1 g
Sugar: 0 g
Net Carbs: 2 g
Protein: 25 g
Page 4 of 27

Day 2 Menu
Lunch (L2):
Chicken Adobo with Cauli-“Rice”

[Refrigerate half the chicken and “rice” for Day 3 Dinner (D3)]
Ingredients:
For the chicken adobo -
● 0.25 cup of avocado oil (60 ml), to cook chicken with
● 3 chicken breasts (600 g), chopped
● 0.5 cup of gluten-free tamari sauce or coconut aminos (120 ml)
● 2 Tablespoons (30 ml) + 2 teaspoons of vinegar (10 ml) (of choice)
● 1 green onion (5 g), finely chopped (for garnish)
For the cauli-“rice” -
● 1 head of cauliflower (600 g), food processed into rice-like pieces
● 0.25 cup of coconut oil (60 ml), to cook cauli-“rice” with
● Salt, to taste
Instructions:
1. Add the avocado oil to a large pan over medium-high heat. Add the chicken,
onion, and garlic to the pan and saute until the chicken is cooked through, about
8 to 10 minutes.
2. Reduce the heat to a simmer and add the tamari sauce or coconut aminos and
vinegar to the pan. Cover and cook for for 20 minutes, stirring occasionally.
Season with salt and pepper, to taste. Refrigerate half the chicken for Day 3
Dinner (D3).
3. Meanwhile, to make the cauliflower “rice,” sauté the cauliflower pieces in the
coconut oil on high heat for 5 minutes until softened. Season with salt, to taste.
Refrigerate half the cauli-“rice” for Day 3 Dinner (D3).
Page 5 of 27

4. Serve the remaining chicken adobo over the remaining cauli-“rice” and garnish
with green onion.
Calories: 606
Fat: 43 g
Total Carbs: 14 g
Fiber: 4 g
Sugar: 5 g
Net Carbs: 10 g
Protein: 38 g
Page 6 of 27

Dinner (D2):
Garlic “Butter” Steak with Green Beans
Ingredients:
● 0.25 cup of ghee (60 ml) (plus additional, if needed)
● 2 cloves of garlic (6 g), crushed
● 4 oz of green beans (112 g)
Instructions:
1. Generously salt the steaks and set aside for 10 minutes.
2. In a large skillet, melt the ghee over high heat. Add the crushed garlic to the
skillet and saute until fragrant, about 30 seconds.
3. Add the steaks to the skillet and sear for 3 minutes. Using tongs, turn over steaks
and sear for an additional 3 to 4 minutes for medium-rare with an internal
temperature of 140 F (60 C). Remove from skillet and let rest for 5 minutes.
4. In the same skillet over medium-high heat, add the green beans, onion, and
minced garlic. Add additional ghee, if needed.
5. Saute for 5 to 7 minutes or until green beans are tender to your liking. Season
6. Serve the steaks with the green beans.
Calories: 805
Fat: 70 g
Total Carbs: 9 g
Fiber: 3 g
Sugar: 1 g
Net Carbs: 6 g
Protein: 36 g
Page 7 of 27

Day 3 Menu
Lunch (L3):
Zucchini “Noodles” with Shrimp and Pesto
Ingredients:
For the pesto -
● 0.5 cup of fresh basil leaves (16 g), roughly torn
● 2 Tablespoons of pine nuts (16 g)
For the shrimp and zucchini “noodles” -
● 0.5 lb of shrimp (225 g), fresh or defrosted, peeled and deveined
Instructions:
1. In a food processor or high-speed blender, pulse to combine the basil, pine nuts,
and garlic. Slowly add the olive oil and continue to blend until smooth. Season
with salt and pepper, to taste. Set aside.
2. In a large skillet, melt the coconut oil over medium-high heat. Add the shrimp and
lemon juice to the skillet. Saute for 2 to 4 minutes until the shrimp are opaque
and fully cooked.
3. Remove the skillet from the heat and add the pesto to the skillet, stirring well to
combine. Season with additional salt and pepper, if desired.
processor, a spiralizer, or a potato peeler to create pasta-like strands or shreds.
5. Divide the zucchini “noodles” between 2 plates and top with equal amounts of the
pesto shrimp.
Page 8 of 27

Calories: 546
Fat: 50 g
Total Carbs: 5 g
Fiber: 1 g
Sugar: 2 g
Net Carbs: 4 g
Protein: 24 g
Page 9 of 27

Dinner (D3):
Spicy Leftover Chicken Cauli-“Rice” Bowl
Ingredients:
● Leftover Chicken Adobo from Day 2 Lunch (L2)
● Leftover Cauli-“Rice” from Day 2 Lunch (L2)
● 1 Tablespoon of hot sauce (15 ml), or to taste (optional)
Instructions:
1. Add avocado oil to a large skillet over high heat.
2. Add the leftover chicken and leftover cauli-“rice” to the skillet. Cook for 3 to 5
minutes until heated through.
3. Add the optional hot sauce to the skillet. Season with salt and pepper, to taste.
4. Divide the chicken and cauli-“rice” between 2 bowls and serve.
Calories: 725
Fat: 57 g
Total Carbs: 14 g
Fiber: 4 g
Sugar: 5 g
Net Carbs: 10 g
Protein: 38 g
Page 10 of 27

Day 4 Menu
Lunch (L4):
Creamy Tuna and Avocado Salad
Ingredients:
Instructions:
1. In a large bowl, toss the romaine lettuce leaves with the mayo and mustard. Add
the tuna, cucumber, and avocado to the bowl. Season with salt and pepper, to
taste.
Calories: 512
Fat: 32 g
Total Carbs: 13 g
Fiber: 9 g
Sugar: 3 g
Net Carbs: 4 g
Protein: 45 g
Page 11 of 27

Dinner (D4):
Pork Tenderloin with Braised Cabbage
Ingredients:
For the pork tenderloin -
● 1 lb of pork tenderloin (450 g)
● 2 Tablespoons of coconut oil (30 ml), to cook the pork with
● Salt, to taste
For the braised cabbage -
● 2 Tablespoons of coconut oil (30 ml), to cook the cabbage with
● 0.5 head of cabbage (350 g), chopped
● 1 teaspoon of fennel seeds (2 g), (optional)
Instructions:
1. Cut the pork tenderloin in half to form 2 shorter pieces. Pat dry the tenderloin
and generously season each half with salt.
2. In a large skillet, melt 2 Tablespoons (30 ml) of coconut oil over high heat. Add
the tenderloin to the skillet and brown on all sides, about 2 to 3 minutes per side,
using tongs to turn over the tenderloin.
3. Reduce the heat to medium and continue to cook until the internal temperature
reaches 145 F (63 C) for medium-rare. Remove the tenderloin from the skillet
and let rest for 5 minutes.
4. Meanwhile, in a separate skillet, melt an additional 2 Tablespoons (30 ml) of
coconut oil over medium-high heat. Add the cabbage and onions to the skillet
and saute slightly browned, about 4 to 5 minutes.
5. Reduce the heat and add the chicken broth, vinegar, and optional fennel seeds to
the skillet. Cover and simmer for 20 minutes, stirring occasionally.
Page 12 of 27

6. Remove the cover and continue to cook until the liquid is evaporated, stirring
constantly. Season with salt and pepper, to taste.
7. Serve the pork tenderloin with the braised cabbage.
Calories: 569
Fat: 37 g
Total Carbs: 13 g
Fiber: 6 g
Sugar: 7 g
Net Carbs: 7 g
Protein: 50 g
Page 13 of 27

Day 5 Menu
Lunch (L5):
Thai Green Chicken Curry
Ingredients:
● 1 cup of coconut milk (240 ml)
● 0.25 cup of fresh cilantro (4 g)
● 1 chili pepper (14 g), seeds removed (optional)
● 2 teaspoons of ginger powder (4 g)
Instructions:
1. To make the curry sauce, blend the coconut milk, fresh cilantro, lime juice,
optional chili pepper, curry powder, garlic, and ginger powder until smooth. Set
aside.
2. In a large skillet or pan, melt the coconut oil over medium-high heat. Add the
chicken, bell pepper, and onion to the skillet and saute until the chicken is
browned, about 5 minutes.
3. Reduce the heat to low and add the curry sauce to the skillet. Cover and simmer
for 20 minutes, stirring occasionally. Season with salt and pepper, to taste.
4. Divide the curry between 2 plates and serve.
Calories: 572
Fat: 47 g
Page 14 of 27

Total Carbs: 13 g
Fiber: 3 g
Sugar: 4 g
Net Carbs: 10 g
Protein: 26 g
Page 15 of 27

Dinner (D5):
Zucchini “Spaghetti” and Meatballs

[Refrigerate half of the meatballs for Day 7 Lunch (L7)]
Ingredients:
For the meatballs -
● 2 medium eggs
● 0.25 cup of fresh basil leaves (8 g), finely chopped
● 2 lbs of ground beef (900 g)
For the “spaghetti” and sauce -
● 1 clove of garlic (3 g), minced or finely diced
● 2 Tablespoons of fresh basil leaves (4 g), finely chopped (for garnish)
Instructions:
2. In a bowl, whisk to combine the eggs, fresh basil, and garlic. Add the ground beef
to the egg mixture and combine completely. Form the mixture into 2-inch (5 cm)
size meatballs, about 10 to 12 meatballs, and place on a rimmed baking sheet.
3. Place the baking sheet in the oven and bake for 18 to 22 minutes or until cooked
through with an internal temperature of 165 F (75 C). Refrigerate half of the
meatballs for Day 7 Lunch (L7) and set aside the remaining.
shreds.
Page 16 of 27

5. Add the olive oil to a large skillet over medium-high heat. Add the zucchini
“noodles,” tomato, and garlic to the skillet and saute for 2 to 3 minutes. Season
6. Divide the “spaghetti” and sauce between 2 plates. Top with the remaining
meatballs and garnish with fresh basil.
Calories: 769
Fat: 64 g
Total Carbs: 5 g
Fiber: 1 g
Sugar: 2 g
Net Carbs: 4 g
Protein: 42 g
Page 17 of 27

Day 6 Menu
Lunch (L6):
Spinach and Onion Egg Muffins with Chicken “Noodle” Soup

[Refrigerate half of the egg muffins for Day 7 Dinner (D7)]
Ingredients:
For the egg muffins -
● 3 Tablespoons of coconut oil (45 ml), to cook with (plus additional to grease
muffin pan)
milk)
For the chicken “noodle” soup -
● Leftover vegetables from earlier in the week
Instructions:
1. Preheat the oven to 350 F (177 C). Grease an 8-cup muffin pan and set aside.
2. In a skillet, melt the coconut oil over medium-high heat. Add the ground beef to
the skillet and saute until browned, about 2 to 3 minutes.
3. Add the spinach to the skillet and saute until wilted, about 1 minute. Season with
salt and pepper, to taste. Remove the skillet from the heat and let cool.
Page 18 of 27

4. In a bowl, combine the whisked eggs, coconut cream, onion, and beef mixture.
Season with additional salt and pepper, to taste. Pour the mixture into the
greased muffin pan, filling each muffin cup about 2/3 full.
5. Place the muffin pan in the oven and bake for 30 minutes until the eggs are set.
Refrigerate 4 egg muffins for Day 7 Dinner (D7).
shreds.
7. Add the chicken broth to a saucepan or small pot over medium-high heat.
8. Add the zucchini “noodles,” tomato, fresh cilantro, and any leftover vegetables to
the saucepan. Cook until vegetables are soft to your liking. Season with salt and
pepper, to taste.
9. Divide the soup between 2 bowls and serve with the remaining egg muffins.
Calories: 472
Fat: 37 g
Total Carbs: 7 g
Fiber: 2 g
Sugar: 3 g
Net Carbs: 5 g
Protein: 23 g
Page 19 of 27

Dinner (D6):
Baked Salmon with Roasted Cabbage Wedges
Ingredients:
For the baked salmon -
● 2 Tablespoons of coconut oil (30 ml), divided
For the roasted cabbage -
● 0.5 head of cabbage (350 g), cut into 1-inch (2.5 cm) wedges
● 2 Tablespoons of avocado oil (30 ml), (plus additional for baking sheet)
● Salt, to taste
Instructions:
2. Lightly coat baking sheet with avocado oil and place cabbage wedges on the
baking sheet in a single layer. Brush each cabbage wedge with avocado oil.
Season with salt, to taste.
3. Place the baking tray in oven and bake for 40 to 45 minutes or until cabbage is
tender and edges are light brown.
4. Meanwhile, lightly season the salmon with salt and pepper, to taste. Place each
salmon filet on a piece of aluminum foil with 1 Tablespoon (15 ml) of coconut oil.
Fold the aluminum foil to form packets and place on a baking sheet.
5. Place the baking sheet in the oven and bake for 30 minutes until the salmon is
cooked through and flakes easily.
6. Serve the salmon with the roasted cabbage wedges.
Calories: 726
Fat: 58 g
Total Carbs: 10 g
Fiber: 5 g
Sugar: 6 g
Page 20 of 27

Net Carbs: 5 g
Protein: 44 g
Page 21 of 27

Day 7 Menu
Lunch (L7):
Leftover Beef Meatball and Spinach Salad
Ingredients:
● Leftover Beef Meatballs from Day 5 Dinner (D5)
For the salad -
For the dressing -
Instructions:
1. On the stovetop or in a microwave, reheat the leftover meatballs.
2. In a bowl, whisk to combine to olive oil and lemon juice. Season with salt and
pepper, to taste. Toss the dressing with the spinach leaves. Add the cucumber,
avocado, and tomato to the bowl.
3. Divide the salad between 2 plates and serve with the meatballs.
Calories: 941
Fat: 78 g
Total Carbs: 15 g
Fiber: 9 g
Sugar: 3 g
Net Carbs: 6 g
Protein: 46 g
Page 22 of 27

Dinner (D7):
Leftover Egg Muffins + Leftovers
Ingredients:
● 4 leftover Spinach and Onion Egg Muffins from Day 6 Lunch (L6)
Instructions:
1. If desired, reheat the leftover egg muffins and enjoy with any leftovers from
earlier in the week.
Calories: 433
Fat: 36 g
Total Carbs: 3 g
Fiber: 1 g
Sugar: 1 g
Net Carbs: 2 g
Protein: 22 g
Page 23 of 27

Pantry Items
Coconut oil* Approx. 1.25 cups (300 ml)
Fennel seeds 1 teaspoon (2 g) (optional)
Ginger powder 2 teaspoons (4 g)
aminos***
Hot sauce 1 Tablespoon (15 ml) (optional)
Pine nuts 2 Tablespoons (16 g)
Vinegar Approx. 0.25 cup (60 ml)

Page 24 of 27

Shopping List
❏ 5 chicken breasts (1000 g) (D1, L2, L5)*
❏ 2.5 lbs of ground beef (1125 g) (D5, L6)
❏ 0.5 lb of shrimp, fresh or frozen (225 g) (L3)
❏ 4 beef steaks (800 g) (L1, D2)**
❏ 10 medium eggs (D5, L6)
❏ 3 medium onions (330 g) (L2, D2, D4, L5, L6)

❏ 6 cups of spinach (180 g) (D1, L6, L7)
❏ 1 bunch of fresh cilantro (6 g) (L5, L6)
❏ 1 medium bell pepper (120 g) (L5)
❏ 3 green onions (15 g) (L1, L2)
❏ 1 lime (L5)
❏ 3 heads of garlic (approx. 27 cloves) (L1, D1, L2, D2, L3, L5, D5)
❏ 1 head of cabbage (700 g) (D4, D6)
❏ 1 lemon (L3, L7)
❏ 3 zucchinis (360 g) (L3, D5, L6)
❏ 1 chili pepper (14 g) (L5) (optional)
❏ 1 head of cauliflower (600 g) (L2)
❏ 1 medium eggplant (500 g) (L1)
❏ 2 cucumbers (440 g) (L4, L7)
❏ 1 head of romaine lettuce (200 g) (L4)
❏ 14 Tablespoons of fresh basil leaves (28 g) (L3, D5)
❏ 3 small tomatoes (270 g) (D5, L6, L7)
❏ 4 oz of green beans (112 g) (D2)

Page 25 of 27


Beef Goulash
Ingredients:
For the beef goulash -
● 1 lb of beef roast (450 g), cut into 1-inch (2.5 cm) cubes (or stew meat)
● 1 medium bell pepper (120 g), sliced
● 5 white button mushrooms (50 g), quartered
● 0.5 cup of beef broth (120 ml)
● 1 bay leaf
● 1 Tablespoon of fresh parsley (1 g), chopped (for garnish)
● Salt, to taste
Instructions:
1. Add the avocado oil to a large pot over high heat. Add the onion and garlic to the
pot and saute until the onion is translucent, about 2 to 3 minutes.
2. Add the beef cubes to the pot and saute until partially browned, about 3 to 4
minutes.
3. Add the bell pepper and mushrooms to the pot and saute for 5 minutes.
4. Reduce the heat to very low and add the beef broth, tomato, paprika, and bay
leaf to the pot.
Page 26 of 27

5. Partially cover the pot with the lid and simmer for 60 minutes until the beef is
fork-tender, stirring occasionally. Add additional water, 1 Tablespoon (30 ml) at a
time, to prevent the mixture from sticking to the bottom of the pot, as needed.
6. If the sauce is too thin, remove the lid and increase the heat slightly. Cook,
stirring often, until the sauce is thick to your liking. Remove and discard the bay
leaf. Season with salt and pepper, to taste.
7. Meanwhile, to make the cauliflower “rice,” saute the cauliflower pieces in the
ghee on high heat for 5 minutes until softened. Season with salt, to taste.
8. Serve the goulash over the cauliflower rice and garnish with fresh parsley.
Calories: 599
Fat: 52 g
Total Carbs: 13 g
Fiber: 5 g
Sugar: 6 g
Net Carbs: 8 g
Protein: 23 g
Page 27 of 27

KETO MEAL PLAN

Carbs Calories
Day 1 Bacon
Asparagus
Garlic Chicken
Nuggets +
Make enough
quiche for Day 2
Quiche Cauliflower Mash Dinner (D2) and
mashed
14 1393
cauliflower for
Day 3 Dinner
(D3) and Day 7
Dinner (D7)
Day 2 Turkey and
Vegetable
Leftover Quiche
with Avocado
Make enough
turkey and
Skillet Salad vegetables for 9 1362
Day 6 Dinner
(D6)
Day 3 Coconut Dijon
Chicken Tossed
Rosemary Baked
Salmon + 4 1393
with Avocado Leftover Mash
Day 4 Lemon Shrimp
and Avocado
Ginger Shaking
Beef
Make enough
beef for Day 5 9 1169
Salad Lunch (L5)
Day 5 Leftover
Zucchini and
Dijon Pork Chops
with Pan-Roasted 9 1366
Beef Saute Cauliflower
Day 6 One-Pan Fried
Sausages and
Leftover Turkey
and Vegetable 12 1269
Veg Skillet
Day 7 Pan-Grilled
Chicken and
Bangers and
Leftover Mash
8+ 1341+
Guac +
Leftovers
Page 1 of 22

Day 1 Menu
Lunch (L1):
Bacon Asparagus Quiche

[Refrigerate half the quiche for Day 2 Dinner (D2)]
Ingredients:
milk)
● Hot sauce, to taste (optional)
Instructions:
2. In a large skillet, melt the ghee over medium-high heat. Add the bacon and saute
until crispy, about 3 to 4 minutes. Remove the bacon with a slotted spoon and set
aside.
3. In the same skillet, add the asparagus and onion to the reserved bacon fat and
saute for about 5 minutes. Season with salt and pepper, to taste.
4. Add the spinach to the skillet and saute until wilted, about 1 to 2 minutes.
Remove the skillet from the heat and let cool.
5. In a medium bowl, combine the eggs, coconut cream, tomato, and the cooled
asparagus mixture. Season with additional salt and pepper, if desired. Pour the
egg mixture into a 9-inch by 9-inch (23 cm by 23 cm) square baking dish.
Page 2 of 22

6. Place the baking dish in the oven and bake for 20 to 30 minutes until the eggs
are set but still slightly soft. Refrigerate half of the quiche Day 2 Dinner (D2).
7. Divide the remaining quiche between 2 plates and serve with optional hot sauce.
Calories: 494
Fat: 43 g
Total Carbs: 7 g
Fiber: 3 g
Sugar: 3 g
Net Carbs: 4 g
Protein: 21 g
Page 3 of 22

Dinner (D1):
Garlic Chicken Nuggets + Cauliflower Mash

[Freeze 2/3 of the cauliflower mash for Day 3 Dinner (D3) and Day 7 Dinner (D7)]
Ingredients:
For the chicken nuggets -
● 1 medium egg
● 0.25 cup of ghee (60 ml), for shallow frying (plus additional, if needed)
● 2 chicken breasts (400 g), cut into approx. 1.5-inch (4 cm) pieces
● Salt, to taste
For the cauliflower mash -
● 1 head of cauliflower (600 g), broken into small florets
● 0.5 cup of coconut milk (120 ml)
● Salt, to taste
Instructions:
1. In a bowl, combine the coconut flour and garlic powder. Taste the mixture and
season with salt, as needed.
2. In a separate bowl, whisk the egg to create an egg wash.
3. In a large saucepan, melt the ghee over medium heat. (Alternatively, use a deep
fryer to cook the nuggets.)
4. Place each chicken piece into the egg wash and then cover completely with the
coconut flour mixture.
5. In batches, carefully place the “breaded” chicken pieces in a single layer in the
hot ghee and fry until golden brown and the chicken is cooked through, about 10
minutes. Turn the chicken several times while frying to ensure even cooking on
both sides of the nuggets.
Page 4 of 22

6. Remove the cooked nuggets from the pan and place on a paper towel-lined
plate. Continue until all of the nuggets are cooked, adding more ghee to the pan
in between batches, as needed.
7. Meanwhile, steam, boil, or microwave the cauliflower florets until tender. Blend
well with the coconut milk and ghee. Season with salt, to taste. Freeze 2/3 of the
cauliflower mash for Day 3 Dinner (D3) and Day 7 Dinner (D7).
8. Serve the chicken nuggets with the remaining cauliflower mash.
Calories: 899
Fat: 63 g
Total Carbs: 23 g
Fiber: 13 g
Sugar: 7 g
Net Carbs: 10 g
Protein: 57 g
Page 5 of 22

Day 2 Menu
Lunch (L2):
Turkey and Vegetable Skillet

[Freeze half the turkey and vegetables for Day 6 Dinner (D6)]
Ingredients:
● 1.5 lbs of turkey breasts (675 g), diced (or ground turkey)
● 4 teaspoons of fresh thyme (4 g), chopped
Instructions:
1. In a large skillet, melt the coconut oil over medium-high heat. Add the turkey and
bacon to the skillet and saute until slightly browned, about 5 to 7 minutes.
2. Add the onion, asparagus, spinach and fresh thyme to the skillet. Saute for an
additional 10 minutes until the turkey and bacon are cooked through and the
vegetables are soft. Season with salt and pepper, to taste. Freeze half of the
turkey and vegetables for Day 6 Dinner.
3. Divide the remaining turkey and vegetables between 2 plates and serve.
Calories: 665
Fat: 52 g
Total Carbs: 5 g
Fiber: 2 g
Sugar: 2 g
Net Carbs: 3 g
Protein: 47 g
Page 6 of 22

Dinner (D2):
Leftover Quiche with Avocado Salad
Ingredients:
● 0.5 Tablespoon of balsamic vinegar (8 ml)
● Leftover Bacon Asparagus Quiche from Day 1 Lunch (L1)
● Salt, to taste
Instructions:
1. In a bowl, toss the avocado with the olive oil and balsamic vinegar. Season with
salt, to taste. Refrigerate the remaining avocado half for Day 3 Lunch (L3).
2. On the stovetop or in a microwave, reheat the leftover quiche.
3. Serve the quiche with the avocado salad.
Calories: 697
Fat: 64 g
Total Carbs: 12 g
Fiber: 6 g
Sugar: 4 g
Net Carbs: 6 g
Protein: 22 g
Page 7 of 22

Day 3 Menu
Lunch (L3):
Coconut Dijon Chicken Tossed with Avocado
Ingredients:
● 1 Tablespoon of fresh thyme (3 g), chopped
● 0.5 large avocado (100 g) (reserved from Day 2 Dinner [D2]), diced
Instructions:
1. In a large skillet, melt the coconut oil over medium-high heat. Add the chicken to
the skillet and saute until cooked through, about 8 to 10 minutes.
2. Add the mustard and fresh thyme to the skillet. Season with salt and pepper, to
taste.
3. Remove the skillet from the heat and toss the chicken with the avocado.
Calories: 707
Fat: 55 g
Total Carbs: 4 g
Fiber: 3 g
Sugar: 0 g
Net Carbs: 1 g
Protein: 48 g
Page 8 of 22

Dinner (D3):
Rosemary Baked Salmon + Leftover Mash
Ingredients:
● 1 Tablespoon of fresh rosemary (3 g), chopped
● 1/2 of leftover Cauliflower Mash from Day 1 Dinner (D1)
● Salt, to taste
Instructions:
2. In a bowl, mix to combine the olive oil, fresh rosemary, and salt, to taste. Rub the
olive oil mixture into the salmon filets.
3. Wrap each salmon filet with any remaining olive oil in aluminum foil or parchment
paper to form a packet. Place each packet on a baking sheet.
4. Place the baking sheet in the oven and bake for 25 to 30 minutes until the
salmon is cooked through and flakes easily.
5. Meanwhile, on the stovetop or in a microwave, reheat the leftover cauliflower
mash.
6. Serve the salmon with the cauliflower mash.
Calories: 686
Fat: 55 g
Total Carbs: 5 g
Fiber: 2 g
Sugar: 2 g
Net Carbs: 3 g
Protein: 44 g
Page 9 of 22

Day 4 Menu
Lunch (L4):
Lemon Shrimp and Avocado Salad
Ingredients:
Instructions:
1. In a large skillet, melt the coconut oil over medium-high heat. Add the shrimp to
the hot skillet and saute until cooked through, about 4 to 5 minutes. Add the
lemon juice to the skillet when there is about 1 minute left of cooking time.
2. Remove the skillet from the heat and toss the shrimp with the avocado, tomato,
and fresh parsley. Season with salt and pepper, to taste.
3. Divide the shrimp salad between 2 plates and serve.
Calories: 520
Fat: 39 g
Total Carbs: 12 g
Fiber: 7 g
Sugar: 3 g
Net Carbs: 5 g
Protein: 36 g
Page 10 of 22

Dinner (D4):
Ginger Shaking Beef

[Refrigerate half of the beef for Day 5 Lunch (L5)]
Ingredients:
● 1.5 lbs of ground beef (675 g) (or diced beef tenderloin)
● 2 Tablespoons of fresh ginger (10 g), minced or finely diced
Instructions:
1. Add the avocado oil to a large skillet over medium-high heat. Add the ground
beef to the skillet and saute until slightly browned, about 4 to 5 minutes.
2. Add the onion, tamari sauce or coconut aminos, garlic, and fresh ginger to the
skillet. Saute, stirring frequently, for an additional 5 minutes. Season with salt and
pepper, to taste. Refrigerate half of the beef for Day 5 Lunch (L5).
3. Diving the remaining beef between 2 plates and serve.
Calories: 649
Fat: 57 g
Total Carbs: 4 g
Fiber: 0 g
Sugar: 1 g
Net Carbs: 4 g
Protein: 29 g
Page 11 of 22

Day 5 Menu
Lunch (L5):
Leftover Zucchini and Beef Saute
Ingredients:
● Leftover Ginger Shaking Beef from Day 4 Dinner (D4)
● 1 zucchini (120 g), grated
Instructions:
1. in a large nonstick skillet over medium heat, saute the leftover beef with the
zucchini until heated through, about 2 to 3 minutes. Season with salt and pepper,
to taste.
Calories: 659
Fat: 57 g
Total Carbs: 6 g
Fiber: 1 g
Sugar: 2 g
Net Carbs: 5 g
Protein: 29 g
Page 12 of 22

Dinner (D5):
Dijon Pork Chops with Pan-Roasted Cauliflower
Ingredients:
● 2 pork chops (320 g)
● 0.5 cup of avocado oil (120 ml), divided, to cook with
Instructions:
1. Generously season the pork chops with salt and pepper.
2. Add 0.25 cup (60 ml) of avocado oil to a large skillet over high heat.
3. Place the pork chops into the skillet and cook on one side for 2 to 3 minutes.
Cover one side of each pork chop with equal amounts of mustard. Using tongs,
turn over the pork chops and cook for an additional 1 to 2 minutes (or until done
to your liking) with an internal temperature of 145 F (63 C) for medium. Set aside
to rest for 5 minutes.
4. Meanwhile, in a pot of salted water, parboil the cauliflower florets for 5 minutes.
5. In a separate large skillet, add the remaining 0.25 cup (60 ml) of avocado oil over
high heat. Add the cauliflower and saute until golden brown and tender to your
liking, about 4 to 6 minutes.
6. Remove the skillet from the heat and toss the cauliflower with the fresh parsley.
7. Serve the pork chops with the cauliflower.
Calories: 707
Fat: 63 g
Total Carbs: 8 g
Fiber: 4 g
Sugar: 4 g
Page 13 of 22

Net Carbs: 4 g
Protein: 37 g
Page 14 of 22

Day 6 Menu
Lunch (L6):
One-Pan Fried Sausages and Veg
Ingredients:
● 0.5 lb of sausages of your choice (225 g), diced
● 1 zucchini (120 g), diced
Instructions:
1. In a large pan, melt the coconut oil over medium-high heat. Add the sausage,
cauliflower, zucchini, tomato, and onion to the skillet. Saute until the sausage is
cooked through and the vegetables are slightly brown, about 10 to 15 minutes.
2. Add the mustard and optional hot sauce to the pan. Season with salt and pepper,
to taste.
3. Divide between 2 plates and garnish with fresh parsley.
Calories: 604
Fat: 51 g
Total Carbs: 14 g
Fiber: 5 g
Sugar: 7 g
Net Carbs: 9 g
Protein: 16 g
Page 15 of 22

Dinner (D6):
Leftover Turkey and Vegetable Skillet
Ingredients:
● Leftover Turkey and Vegetable Skillet from Day 2 Lunch (L2)
Instructions:
1. On a stovetop or in a microwave, reheat the leftover turkey and vegetables and
serve.
Calories: 665
Fat: 52 g
Total Carbs: 5 g
Fiber: 2 g
Sugar: 2 g
Net Carbs: 3 g
Protein: 47 g
Page 16 of 22

Day 7 Menu
Lunch (L7):
Pan-Grilled Chicken and Guac + Leftovers
Ingredients:
● 2 chicken breasts (400 g), sliced
● 1 large avocado (200 g)
● 2 cloves of garlic (6 g), diced or finely diced
Instructions:
1. In a large skillet, melt the coconut oil over medium-high. Add the chicken to the
skillet and saute until cooked through, about 8 to 10 minutes. Season with salt
2. Meanwhile, in a bowl, mash the avocado and combine with the tomato, lime
juice, garlic, and fresh cilantro. Season with salt and pepper, to taste.
3. Serve the chicken with the guac and enjoy with leftovers from earlier in the week.
Calories: 741
Fat: 56 g
Total Carbs: 12 g
Fiber: 7 g
Sugar: 2 g
Net Carbs: 5 g
Protein: 50 g
Page 17 of 22

Dinner (D7):
Bangers and Leftover Mash
Ingredients:
● 0.5 lb of sausages of your choice (225 g)
● Remaining leftover Cauliflower Mash from Day 1 Dinner (D1)
Instructions:
1. Add the avocado oil to a large skillet over medium heat. Add the sausages to the
skillet and saute until cooked through, about 10 to 15 minutes. (Cooking time will
be less if the sausages are precooked.)
mash.
3. Serve the sausages with the cauliflower mash.
Calories: 600
Fat: 55 g
Total Carbs: 5 g
Fiber: 2 g
Sugar: 2 g
Net Carbs: 3 g
Protein: 14 g
Page 18 of 22

Pantry Items
Avocado oil* 1 cup (240 ml)
Balsamic vinegar 0.5 Tablespoon (7.5 ml)
aminos**
Mustard 3 Tablespoons (45 ml)

** If you have trouble finding Gluten-Free Tamari Sauce or Coconut Aminos, then you can omit this
Page 19 of 22

Shopping List
❏ 6 chicken breasts (1200 g) (D1, L3, L7)*
❏ 1.5 lbs of ground beef (675 g) (D4)
❏ 0.75 lb of shrimp (337.5 g) (L4)
❏ 2 pork chops (320 g) (D5)
❏ 1.5 lbs of turkey breasts (675 g) (L2)
❏ 1 lb of sausages of your choice (450 g) (L6, D7)
❏ 11 medium eggs (L1, D1)
❏ 3 medium onions (330 g) (L1, L2, D4, L6)

❏ 6 cups of spinach (180 g) (L1, L2)
❏ 3 large avocados (600 g) (D2, L3, L4, L7)
❏ 1 bunch of fresh cilantro (L7)
❏ 1 lime (L7)
❏ 1 head of garlic (approx. 8 cloves) (D4, L7)
❏ 1 lemon (L4)
❏ 2 zucchinis (240 g) (L5, L6)
❏ 2 Tablespoons of fresh ginger (10 g) (D4)
❏ 1 bunch of fresh parsley (L4, D5, L6)
❏ 10 spears of asparagus (160 g) (L1, L2)
❏ 2 heads of cauliflower (1200 g) (D1, D5, L6)
❏ 4 small tomatoes (360 g) (L1, L4, L6, L7)
❏ 7 teaspoons of fresh thyme (7 g) (L2, L3)
❏ 1 Tablespoon of fresh rosemary (3 g) (D3)
Page 20 of 22


Chicken Shawarma Salad
Ingredients:
For the chicken shawarma -
● Pinch of cayenne pepper (optional)
For the salad -
● 0.5 cucumber (110 g), sliced
For the dressing -
Instructions:
1. In a bowl, combine the garlic powder, onion powder, cumin, paprika, Italian
seasoning, and optional cayenne pepper. Season with salt and pepper, to taste.
Coat the diced chicken with the spice mixture, covering completely.
2. Add the avocado oil to a large skillet over medium-high heat. Add the chicken
and saute until cooked through, about 8 to 10 minutes. Season with additional
salt and pepper, if desired. (Alternatively, the chicken can be placed on skewers
and grilled.)
Page 21 of 22

3. Meanwhile, in a bowl, whisk to combine the olive oil and lemon juice. Season
4. Toss the dressing with the salad leaves. Add the cucumber and onion to the
bowl.
5. Divide the salad between 2 plates. Top with equal amounts of chicken and
garnish with fresh parsley.
Calories: 806
Fat: 62 g
Total Carbs: 11 g
Fiber: 3 g
Sugar: 5 g
Net Carbs: 8 g
Protein: 49 g
Page 22 of 22

KETO MEAL PLAN

Carbs Calories
Day 1 Deli Meat
Avocado Wrap
Hamburger Steak
with Broccoli
Make enough
hamburger
Mash steak patties for 13 1245
Day 3 Dinner
(D3)
Day 2 Salmon Tacos
with Lime
Mustard Chicken
with Celery
Make enough
chicken for Day
Radish Salsa Avocado Slaw 4 Lunch (L4) 8 1266
and Day 6
Dinner (D6)
Day 3 Bacon and
Broccoli Soup
Burger Stir-Fry
17 1393
Day 4 Lemony
Chicken Salad
Zucchini Squash
Vegetable Chili
14 1207
with Carrot
"Noodles"
Day 5 Spicy Avocado
Salad
Beef and Broccoli Make enough
beef for Day 7 15 1310
Dinner (D7)
Day 6 Quick
“Spaghetti”
Jerk Chicken with
Apple Radish
17 1208
Bolognese Salsa in Lettuce
Cups
Day 7 Tuna Salad
Nicoise
Curried Beef
Carrot Apple 16 1392
Slaw
Page 1 of 23

Day 1 Menu
Lunch (L1):
Deli Meat Avocado Wrap
Ingredients:
● 8 slices of ham (224 g)
● 4 Tablespoons of mayo (60 ml), divided
● 0.5 medium bell pepper (60 g), sliced
Instructions:
1. Spread each ham slice with 0.5 Tablespoon (7.5 ml) of mayo. Place equal
amounts of avocado, bell pepper, and fresh parsley on the ham slices.
2. Wrap the ham slices and enjoy.
Calories: 479
Fat: 43 g
Total Carbs: 10 g
Fiber: 7 g
Sugar: 1 g
Net Carbs: 3 g
Protein: 22 g
Page 2 of 23

Dinner (D1):
Hamburger Steak with Broccoli Mash

[Refrigerate 6 hamburger steak patties for Day 3 Dinner (D3)]
Ingredients:
For the hamburger steak -
● 0.25 cup of ghee (60 ml), to cook burgers with
For the broccoli mash -
● 0.5 head of broccoli (225 g), broken into small florets
● 2 cloves of garlic (6 g), minced
Instructions:
1. In a bowl, combine the ground beef, whisked egg, garlic powder, and onion
powder. Season with salt and pepper. Form the mixture into 12 thin patties.
2. In a large skillet, melt 0.25 cup (60 ml) of ghee over medium-high heat. In
batches, add the patties to the skillet and cook until desired doneness, about 2 to
3 minutes per side for medium. Refrigerate 6 of the burger patties for Day 3
Dinner (D3) and set aside the remaining.
3. In the same skillet, add the onion and saute until golden brown, about 3 to 5
minutes. Season with salt and pepper, to taste.
4. Meanwhile, boil the broccoli in a pot of salted water until tender, about 2 to 3
minutes. Remove the broccoli from the pot with a slotted spoon and drain.
Page 3 of 23

5. Place the broccoli, 2 Tablespoons (30 ml) of ghee, and garlic cloves in a food
processor or high-speed blender and blend to desired consistency. Season with
6. Serve the burgers topped with the sauteed onions plus any remaining drippings
from the skillet and the broccoli mash on the side.
Calories: 766
Fat: 65 g
Total Carbs: 14 g
Fiber: 4 g
Sugar: 5 g
Net Carbs: 10 g
Protein: 34 g
Page 4 of 23

Day 2 Menu
Lunch (L2):
Salmon Tacos with Lime Radish Salsa
Ingredients:
● 1 small tomato (90 g), chopped small
● 1 stalk of celery (20 g), chopped small
● 4 radishes (8 g), chopped small
● 2 cans of salmon (340 g), drained and flaked
Instructions:
1. To make the salsa, combine the tomato, celery, radishes, and fresh cilantro with
the lime juice. Set aside.
2. Meanwhile, in a nonstick skillet, melt the coconut oil over high heat. Add the
salmon and garlic to the skillet and saute until the salmon is heated through,
about 2 to 3 minutes. Season with salt and pepper, to taste.
3. To serve, fill the lettuce leaves with the salmon and top with the salsa.
Calories: 425
Fat: 26 g
Total Carbs: 7 g
Fiber: 2 g
Sugar: 3 g
Net Carbs: 5 g
Protein: 50 g
Page 5 of 23

Dinner (D2):
Mustard Chicken with Celery Avocado Slaw

[Freeze 2/3 of the chicken cutlets for Day 4 Lunch (L4) and Day 6 Dinner (D6)]
Ingredients:
For the mustard chicken-
● 6 chicken breasts (1200 g), sliced into cutlets (or approx. 2.5 lb of pre-cut chicken
cutlets)
● 3 Tablespoons of mustard (45 ml)
● Salt and pepper
For the celery avocado slaw -
● 1 large avocado (200 g), thinly sliced
● 2 stalks of celery (40 g), thinly sliced
● 1 Tablespoon of mayo (15 ml)
● 0.25 cup of macadamia nuts (32 g), crushed
Instructions:
1. If needed, pound the chicken cutlets to ensure they are equal thickness.
2. Completely cover the chicken cutlets with the mustard. Season with salt and
pepper.
3. In a large skillet, melt the coconut oil over high heat. In batches, add the chicken
and cook until golden brown with an internal temperature of 165 F (75 C), about
3 minutes per side. Freeze 2/3 of the chicken cutlets for Day 4 Lunch (L4) and
Day 6 Dinner (D6). Set aside the remaining cutlets.
4. Meanwhile, toss the avocado and celery with the mayo and lime juice. Season
with salt and pepper, to taste, and top with the macadamia nuts.
5. Serve the remaining chicken cutlets with the slaw.
Calories: 841
Page 6 of 23

Fat: 67 g
Total Carbs: 12 g
Fiber: 9 g
Sugar: 1 g
Net Carbs: 3 g
Protein: 50 g
Page 7 of 23

Day 3 Menu
Lunch (L3):
Bacon and Broccoli Soup
Ingredients:
● 0.5 medium onion (55 g), chopped
● 2 stalks of celery (40 g), chopped
● 1 cup of coconut milk (240 ml)
Instructions:
1. In a saucepan, melt the ghee over medium-high heat. Add the onion, celery and
garlic to the saucepan and saute for 5 minutes.
2. Add the broccoli, chicken broth, and coconut milk to the saucepan and simmer
for 10 minutes until the broccoli is tender.
3. Use an immersion blender to puree the soup until smooth. (Alternately, let the
soup cool slightly and puree using a food processor or high-speed blender.)
4. Meanwhile, in a nonstick skillet, cook the bacon until crispy, about 3 to 5 minutes.
5. Divide the soup between 2 bowls and top with the bacon.
Calories: 651
Fat: 63 g
Total Carbs: 15 g
Fiber: 5 g
Sugar: 5 g
Page 8 of 23

Net Carbs: 10 g
Protein: 11 g
Page 9 of 23

Dinner (D3):
Burger Stir-Fry
Ingredients:
● 6 leftover Hamburger Steak patties from Day 1 Dinner (D1), chopped
Instructions:
1. In a skillet, melt the coconut oil over medium-high heat. Add the bell pepper and
onion to the skillet and saute until the vegetables are softened, about 3 to 5
minutes.
2. Add the leftover burger patties and tamari sauce or coconut aminos to the skillet
and saute until the burger patties are heated through, about 2 to 3 minutes.
3. Add the fresh cilantro to the skillet. Season with salt and pepper, to taste.
4. Divide the stir-fry between 2 plates and serve.
Calories: 742
Fat: 65 g
Total Carbs: 8 g
Fiber: 1 g
Sugar: 3 g
Net Carbs: 7 g
Protein: 31 g
Page 10 of 23

Day 4 Menu
Lunch (L4):
Lemony Chicken Salad with Carrot “Noodles”
Ingredients:
● 1/2 of the leftover Mustard Chicken from Day 2 Dinner (D2), defrosted if frozen,
diced
● 2 Tablespoons of lemon juice (30 ml) (plus 2 teaspoons lemon zest)
● 0.25 cup of fresh cilantro (4 g), finely chopped
● 2 carrots (100 g), spiralized or shredded
Instructions:
1. If desired, on the stovetop or in the microwave, reheat the leftover chicken.
2. In a bowl, toss the leftover chicken with the lemon juice, lemon zest, and fresh
cilantro. Season with salt and pepper, to taste.
3. In a separate bowl, toss the carrots with the olive oil. Add the chicken to the bowl
and toss to combine. Season with additional salt and pepper, if desired.
4. Divide the chicken salad and carrot “noodles” between 2 plates and serve.
Calories: 651
Fat: 48 g
Total Carbs: 6 g
Fiber: 1 g
Sugar: 3 g
Net Carbs: 5 g
Protein: 47 g
Page 11 of 23

Dinner (D4):
Zucchini Squash Vegetable Chili
Ingredients:
● 2 zucchinis (240 g), spiralized or shredded
● 4 radishes (8 g), diced
Instructions:
1. Toss the zucchini with the olive oil. Season with salt, to taste, and set aside.
2. Add the avocado oil to a saucepan over medium-high heat. Add the bacon to the
saucepan and cook until crispy, about 3 to 5 minutes. Remove the bacon from
the saucepan using a slotted spoon and set aside.
3. In the same saucepan, add the tomatoes, bell pepper, onion, and radishes and
saute for 3 minutes, stirring frequently.
4. Lower the temperature and add the chicken broth to the saucepan. Simmer,
uncovered, for 10 minutes until vegetables are soft to your liking. Season with
5. Divide the soup between 2 bowls and serve.
Calories: 556
Fat: 55 g
Total Carbs: 12 g
Fiber: 3 g
Sugar: 6 g
Page 12 of 23

Net Carbs: 9 g
Protein: 9 g
Page 13 of 23

Day 5 Menu
Lunch (L5):
Spicy Avocado Salad
Ingredients:
● 2 large avocados (400 g), diced
● 0.5 medium bell pepper (60 g)
● 0.5 medium onion (55 g)
Instructions:
1. In a bowl, toss the avocados, tomato, bell pepper, onion, optional chili pepper,
and cilantro with the olive oil and lime juice. Season with salt and pepper, to
taste.
2. Divide the avocado salad between 2 plates and serve.
Calories: 588
Fat: 57 g
Total Carbs: 24 g
Fiber: 15 g
Sugar: 5 g
Net Carbs: 9 g
Protein: 5 g
Page 14 of 23

Dinner (D5):
Beef and Broccoli

[Refrigerate half of the beef for Day 7 Dinner (D7)]
Ingredients:
● 4 beef steaks (800 g), sliced
Instructions:
1. In a pot of salted water, boil the broccoli until tender, about 2 to 3 minutes.
Remove the broccoli from the pot with a slotted spoon and set aside.
2. Add the avocado oil to a large skillet over medium-high heat. Add half of the
sliced steak and cook to desired doneness, about 2 to 3 minutes for
medium-rare. Refrigerate the beef for Day 7 Dinner (D7).
3. In the same skillet, add the remaining beef and saute for 1 to 2 minutes. Add the
broccoli, tamari sauce or coconut aminos, garlic, and sesame oil to the skillet.
Continue to saute until beef is cooked to your liking and broccoli is heated
through. Season with salt and pepper, to taste.
4. Divide the beef and broccoli between 2 plates and serve.
Calories: 722
Fat: 59 g
Total Carbs: 10 g
Fiber: 4 g
Sugar: 2 g
Net Carbs: 6 g
Protein: 37 g
Page 15 of 23

Day 6 Menu
Lunch (L6):
Quick “Spaghetti” Bolognese
Ingredients:
● 2 cloves of garlic (6 g), minced or finely chopped
● 1 zucchini (120 g), spiralized or shredded
Instructions:
1. In a large skillet or pan, melt the coconut oil over high heat. Add the ground beef
and onion to the skillet and saute until the ground beef is browned, about 2 to 3
minutes.
2. Reduce the heat to low and add the tomatoes and bell pepper to the skillet.
Simmer for 15 minutes, stirring frequently.
4. Divide the zucchini “spaghetti” between 2 plates and top with equal amounts of
bolognese sauce.
Calories: 463
Fat: 38 g
Total Carbs: 11 g
Fiber: 3 g
Sugar: 5 g
Net Carbs: 8 g
Protein: 21 g
Page 16 of 23

Dinner (D6):
Jerk Chicken with Apple Radish Salsa in Lettuce Cups
Ingredients:
● 0.5 small green apple (75 g), sliced
● 0.5 medium bell pepper (60 g), sliced
● 4 radishes (8 g), thinly sliced
● Remaining leftover Mustard Chicken from Day 2 Dinner (D2), defrosted if frozen,
shredded
● 0.5 Tablespoon of garlic powder (5 g) (plus additional, to taste)
● 0.5 Tablespoon of onion powder (4 g) (plus additional, to taste)
● 2 teaspoons of paprika (4 g) (plus additional, to taste)
Instructions:
1. To make the salsa, combine the apple, bell pepper, and radishes. Set aside.
2. Add the avocado oil to a large skillet over medium heat. Add the leftover chicken
and saute until heated through, about 3 to 5 minutes.
3. Add the garlic powder, onion powder, and paprika to the skillet. Season with salt
4. To serve, fill the lettuce leaves with the jerk chicken and top with the salsa.
Calories: 745
Fat: 55 g
Total Carbs: 13 g
Fiber: 4 g
Sugar: 7 g
Net Carbs: 9 g
Protein: 49 g
Page 17 of 23

Day 7 Menu
Lunch (L7):
Tuna Salad Nicoise
Ingredients:
For the salad -
● 2 medium eggs
For the dressing -
Instructions:
heat. Cover the pot and let sit for 12 minutes. Drain eggs in a colander and rinse
with cold water. Peel the eggs and slice in half.
2. Meanwhile, in a bowl, whisk to combine the olive oil, lemon juice, and mustard.
Season with salt and pepper, to taste. Toss the dressing with the romaine lettuce
leaves.
3. Divide the salad between 2 plates and top with the tuna, tomato, olives and
sliced eggs. Season with additional salt and pepper, if desired.
Calories: 562
Fat: 37 g
Total Carbs: 6 g
Page 18 of 23

Fiber: 2 g
Sugar: 3 g
Net Carbs: 4 g
Protein: 49 g
Page 19 of 23

Dinner (D7):
Curried Beef Carrot Apple Slaw
Ingredients:
● Leftover beef from Day 5 Dinner (D5)
● 0.5 head of broccoli (225 g), shredded
● 0.5 small green apple (75 g), thinly sliced
● 1 carrot (50 g), shredded or grated
● 2 stalks of celery (40 g), thinly sliced
Instructions:
1. If desired, on the stovetop or in the microwave, reheat the leftover beef.
2. In a bowl, toss the beef, broccoli, apple, carrot, and celery with the mayo and
curry powder. Season with salt and pepper, to taste.
3. Divide the curried beef slaw between 2 plates and serve.
Calories: 830
Fat: 68 g
Total Carbs: 18 g
Fiber: 6 g
Sugar: 7 g
Net Carbs: 12 g
Protein: 37 g
Page 20 of 23

Pantry Items
Avocado oil* 9 Tablespoons (135 ml)
Canned salmon 2 cans (5-6 oz each)
Coconut oil* 0.75 cup (180 ml)
aminos***
Macadamia nuts 0.25 cup (32 g)
Mayo** Approx. 0.5 cup (120 ml)
Mustard Approx. 0.25 cup (60 ml)
Sesame oil 1 teaspoon (5 ml)

Page 21 of 23

Shopping List
❏ 8 slices of bacon (224 g) (L3, D4)
❏ 6 chicken breasts (1200 g) (D2)*
❏ 2 lbs of ground beef (900 g) (D1, L6)**
❏ 8 slices of ham (224 g) (L1)
❏ 3 medium eggs (D1, L7)
❏ 3 medium onions (330 g) (D1, L3, D3, D4, L5, L6)

❏ 4 large avocados (800 g) (L1, D2, L5)
❏ 1 bunch of fresh cilantro (L2, D3, L4, L5)
❏ 3 medium bell peppers (360 g) (L1, D3, D4, L5, L6, D6)
❏ 2 heads of broccoli (900 g) (D1, L3, D5, D7)
❏ 2 limes (L2, D2, L5)
❏ 1 head of garlic (approx. 10 cloves) (D1, L2, L3, D5, L6)
❏ 2 lemons (L4, L7)
❏ 3 carrots (150 g) (L4, D7)
❏ 1 bunch of fresh parsley (L1)
❏ 7 stalks of celery (140 g) (L2, D2, L3, D7)
❏ 8 olives (24 g) (L7)
❏ 7 small tomatoes (630 g) (L2, D4, L5, L6, L7)
❏ 1 small green apple (150 g) (D6, D7)
❏ 12 radishes (24 g) (L2, D4, D6)

Page 22 of 23


Keto Zucchini Bread
Ingredients:
● 1 zucchini (120 g), shredded or grated, excess moisture removed
● 0.5 cup of coconut oil (120 ml) (plus additional to grease the loaf pan)
● 0.5 cup of almond flour (60 g), sifted
● 0.25 cup of coconut flour (28 g), sifted
● 1 teaspoon of baking powder (2 g)
● 1 teaspoon of vanilla extract (5 ml)
● Dash of salt
Instructions:
1. Preheat oven to 350 F (175 C). Grease a 9-inch by 5-inch (23 cm by 13 cm) loaf
pan and set aside.
2. Using a clean paper towel, squeeze any excess moisture from the shredded
zucchini.
3. In a large bowl, combine the zucchini, eggs, coconut oil, almond flour, coconut
flour, baking powder, vanilla extract, and a dash of salt. Pour the mixture into the
prepared loaf pan.
4. Place the loaf pan in the oven and bake for 50 minutes until a toothpick inserted
into the middle of the zucchini bread comes out clean.
5. Remove from oven and let cool before slicing.
Calories: 160
Fat: 15 g
Total Carbs: 3 g
Fiber: 2 g
Sugar: 1 g
Net Carbs: 1 g
Protein: 4 g
Page 23 of 23

KETO MEAL PLAN

Carbs Calories
Day 1 Braised Bacon
and Cabbage
Pot Roast with
Mashed
Make enough pot
roast for Day 2 Dinner
(D2) and Day 4 Lunch
Cauliflower (L4) and enough
mash for Day 5 Lunch
(L5) and Day 6 Lunch
12 1108
(L6). [If using slow
cooker, start the roast
in the morning or the
night before.]
Day 2 Chicken "Noodle"

Salad
Green Beans Beef
Saute Using 12 1166
Leftover Pot Roast
Day 3 Vegetable Saute
topped with Fried
Tamari-Baked
Salmon with
15 1337
Egg Roasted
Asparagus
Day 4 Leftover Pot
Roast with
One-Pot Cabbage
Rolls
Make enough
ground beef for Day
6 Lunch (L6) 9 1356
Chicken "Noodle"
Soup
Day 5 Garlic "Butter"
Shrimp with
Slow Cooker
Chicken & Bacon
Make enough chicken
and bacon for Day 7
(D7). [If using slow
Leftover Mashed with Cucumber cooker, start the 8 1344
Cauliflower Salad chicken and bacon in
the morning or the
night before.]
Day 6 Skillet Shepherd's

Pie
Apple Dijon Pork
Chops
9 1279
Day 7 Lemon Salmon

with Garlicky
Asian Cabbage
Bowl topped with 11 1452
Green Beans leftover Chicken
Page 1 of 27

Day 1 Menu
Lunch (L1):
Braised Bacon and Cabbage
Ingredients:
● 0.5 head of napa/Chinese cabbage (400 g), thinly sliced
Instructions:
1. In a large pan, melt the coconut oil over medium-high heat. Add the bacon to the
pan and saute until the bacon is crispy, about 3 to 4 minutes.
2. Add the cabbage and onion to the pan and saute until the cabbage is slightly
softened and the onion is translucent, about 3 to 4 minutes.
3. Add the tomato and chicken broth to the pan. Cook, uncovered, for 15 minutes
until cabbage is soft to your liking. Season with salt and pepper, to taste.
4. Divide the braised cabbage between 2 plates and garnish with the fresh cilantro.
Calories: 560
Fat: 54 g
Total Carbs: 9 g
Fiber: 3 g
Sugar: 5 g
Net Carbs: 6 g
Protein: 13 g
Page 2 of 27

Dinner (D1):
Pot Roast with Mashed Cauliflower

[Make enough pot roast for Day 2 Dinner (D2) and Day 4 Lunch (L4) and enough
mashed cauliflower for Day 5 Lunch (L5) and Day 6 Lunch (L6)]
**If using slow cooker, start the roast in the morning or the night before**
Prep Time: 5 mins | Cook Time: 1 to 8 hours | Yield: 2 servings
Ingredients:
For the pot roast -
● 2 lbs of beef roast (900 g), cut into 6 large pieces
For the mashed cauliflower -
● 2 heads of cauliflower (1200 g), broken into small florets
● Salt, to taste
Instructions:
1. To cook in a slow cooker, add the beef roast, beef broth, and tamari sauce or
coconut aminos to the crock. Cook on low heat for 8 to 10 hours until the roast
shreds easily. Season with salt and pepper, to taste.
2. To cook in a pressure cooker, add the beef roast, beef broth, and tamari sauce or
coconut aminos to the pot. Bring to pressure and cook on high pressure for 40 to
60 minutes until the roast shreds easily. Season with salt and pepper, to taste.
3. To cook on the stovetop, add the beef roast, beef broth, and tamari sauce or
coconut aminos to a large pot. Bring to a simmer and cook, covered, for 2.5 to
3.5 hours until the roast shreds easily. Season with salt and pepper, to taste.
4. Once the roast is cooked, refrigerate 4 pieces for Day 2 Dinner (D2) and Day 4
Lunch (L4) and set aside the remaining roast.
Page 3 of 27

5. Meanwhile, make the cauliflower mash by steaming or boiling the cauliflower

florets until tender and then blending it with the ghee and salt, to taste. Freeze
2/3 of the mash for Day 5 Lunch (L5) and Day 6 Lunch (L6). (For ease with
leftovers, freeze equal amounts of the mash in 2 separate containers.)
6. Slice or shred the remaining roast and serve with the remaining mash.
Calories: 548
Fat: 41 g
Total Carbs: 11 g
Fiber: 5 g
Sugar: 5 g
Net Carbs: 6 g
Protein: 30 g
Page 4 of 27

Day 2 Menu
Lunch (L2):
Chicken “Noodle” Salad
Ingredients:
For the salad -
● 1 cucumber (220 g), grated or use a peeler to make into long noodle-like strands
● 0.5 carrot (25 g), grated
For the dressing -
Instructions:
1. In a skillet, melt the coconut oil over medium-high heat. Add the chicken to the
skillet and saute until the chicken is cooked through with an internal temperature
of 165 F (75 C), about 6 to 8 minutes. Season with salt and pepper, to taste. Set
aside.
2. In a bowl, whisk to combine the tamari sauce or coconut aminos, sesame seeds,
sesame oil, optional hot sauce, and vinegar.
3. Toss the dressing with the cucumber, onion, carrot, and chicken. Season with
additional salt and pepper, if desired.
4. Divide the salad between 2 plates and garnish with fresh cilantro.
Page 5 of 27

Calories: 470
Fat: 37 g
Total Carbs: 7 g
Fiber: 2 g
Sugar: 2 g
Net Carbs: 5 g
Protein: 26 g
Page 6 of 27

Dinner (D2):
Green Beans Beef Saute Using Leftover Pot Roast
Ingredients:
● 1/2 of leftover Pot Roast from Day 1 Dinner (D1), shredded
Instructions:
1. If desired, for more tender green beans, parboil in a pot of salted water for 2
minutes. Remove the green beans from the water and drain.
2. Add the avocado oil to a large skillet over medium-high heat. Add the green
beans and onion to the skillet and saute until the green beans are slightly brown,
3. Add the leftover shredded pot roast to the skillet and saute until heated through,
4. Add the garlic to the skillet and saute for an additional 1 minute. Season with salt
5. Divide the saute between 2 plates and serve.
Calories: 696
Fat: 60 g
Total Carbs: 11 g
Fiber: 4 g
Sugar: 1 g
Net Carbs: 7 g
Protein: 29 g
Page 7 of 27

Day 3 Menu
Lunch (L3):
Vegetable Saute topped with Fried Egg
Ingredients:
● 0.5 head of napa/Chinese cabbage (400 g), sliced
● 1 cucumber (220 g), grated
● 4 medium eggs
Instructions:
1. In a large pan, melt 2 Tablespoons (30 ml) of coconut oil over medium-high heat.
Add the onion to the pan and saute until translucent, about 1 to 2 minutes.
2. Add the cabbage and carrot to the pan and saute until soft to your liking, about 5
to 7 minutes. Place a lid on the pan while cooking for softer vegetables.
3. Add the cucumber to the skillet. Season with salt and pepper, to taste. Add any
additional seasonings, if desired.
4. Meanwhile, in a separate skillet, melt the remaining 3 Tablespoons (45 ml) of
coconut oil. Add the eggs to the skillet and cook to your liking. Season with salt
5. Divide the saute between 2 plates and top with the fried eggs. Garnish each plate
with fresh cilantro and serve.
Calories: 483
Fat: 44 g
Total Carbs: 10 g
Fiber: 3 g
Page 8 of 27

Sugar: 5 g
Net Carbs: 7 g
Protein: 17 g
Page 9 of 27

Dinner (D3):
Tamari-Baked Salmon with Roasted Asparagus
Ingredients:
For the tamari-baked salmon -
● 0.25 cup of avocado oil (60 ml)
● 2 filets of salmon (with skin on), fresh or frozen (340 g), defrost if frozen
For the roasted asparagus -
● 10 spears of asparagus (160 g)
Instructions:
2. In a bowl, whisk to combine the avocado oil, tamari sauce or coconut aminos,
and garlic powder. Season with salt and pepper, to taste.
3. Dip each salmon filet in the marinade and place on a piece of parchment paper
or aluminum foil. (For more flavorful result, marinate in the refrigerator for 30
minutes.) Pour an equal amount of the marinade over each filet. Tightly wrap the
parchment paper or aluminum foil to make parcels ensuring the marinade does
not leak during cooking. Place the parcels on a rimmed baking tray.
4. Place the baking tray in the oven and bake for 25 to 30 minutes until the salmon
is cooked through and flakes easily.
5. Meanwhile, toss the asparagus with the olive oil. Season with salt and pepper, to
taste. Place the asparagus on a rimmed baking tray and bake with the salmon for
20 minutes or until tender to your liking.
6. Serve the salmon with the roasted asparagus.
Calories: 854
Page 10 of 27

Fat: 72 g
Total Carbs: 12 g
Fiber: 4 g
Sugar: 5 g
Net Carbs: 8 g
Protein: 43 g
Page 11 of 27

Day 4 Menu
Lunch (L4):
Leftover Pot Roast with Chicken “Noodle” Soup
Ingredients:
● 1 cucumber (220 g), grated or use a peeler to make into long noodle-like strands
● Remaining leftover Pot Roast from Day 1 Dinner (D1)
Instructions:
1. In a saucepan, melt the coconut oil over high heat. Add the onion and carrot to
the saucepan and saute for 2 minutes.
2. Add the chicken broth to the saucepan and bring to a boil.
3. Add the cucumber to the saucepan and continue to boil for 1 to 2 minutes.
4. Meanwhile, on the stovetop or in the microwave, reheat the leftover pot roast. If
desired, shred or cut the pot roast into bite-size pieces and add to the soup.
5. Divide the soup between 2 bowls and garnish with fresh cilantro. Serve the soup
with the pot roast.
Calories: 598
Fat: 48 g
Total Carbs: 5 g
Fiber: 1 g
Sugar: 2 g
Net Carbs: 4 g
Page 12 of 27

Protein: 26 g
Page 13 of 27

Dinner (D4):
One-Pot Cabbage Rolls

[Refrigerate half the ground beef for Day 6 Lunch (L6)]
Ingredients:
● 2 lbs of ground beef (900 g)
● 0.5 carrot (25 g), finely diced
● 0.5 head of napa/Chinese cabbage (400 g), leaves separated
● 2 Tablespoons of mustard (30 ml), for serving (optional)
Instructions:
1. In a large skillet, melt the coconut oil over medium-high heat. Add the onion to
the skillet and saute until translucent, about 1 to 2 minutes.
3. Add the carrot to the skillet and saute until the ground beef is cooked to your
liking.
4. Add the cumin, garlic powder, and paprika to the skillet. Season with salt and
pepper, to taste. Refrigerate half the ground beef for Day 6 Lunch (L6).
5. Meanwhile, bring a pot of salted water to a boil. Add the cabbage to the pot and
boil for 2 to 4 minutes until the cabbage leaves are soft. Drain the cabbage
leaves and pat dry with a paper towel.
6. Place the desired amount of beef mixture in each cabbage leaf. Roll each
cabbage leaf, folding in the sides to keep the beef mixture from spilling. Secure
each cabbage roll with a toothpick.
7. Serve the cabbage rolls with mustard, if desired.
Page 14 of 27

Calories: 758
Fat: 62 g
Total Carbs: 8 g
Fiber: 3 g
Sugar: 4 g
Net Carbs: 5 g
Protein: 42 g
Page 15 of 27

Day 5 Menu
Lunch (L5):
Garlic “Butter” Shrimp with Leftover Mashed Cauliflower
Ingredients:
● 1/2 of leftover Mashed Cauliflower from Day 1 Dinner (D1)
Instructions:
1. In a large skillet, melt the ghee over medium heat. Add the shrimp and saute for
1 minute.
2. Add the garlic to the skillet and saute until the shrimp are opaque and cooked
through, about 2 to 4 minutes. Season with salt and pepper, to taste.
3. Meanwhile, on the stovetop or in the microwave, reheat the leftover mashed
cauliflower.
4. Divide the mashed cauliflower between 2 plates. Serve the shrimp and the
“butter” sauce over the mash.
Calories: 641
Fat: 53 g
Total Carbs: 12 g
Fiber: 5 g
Sugar: 5 g
Net Carbs: 7 g
Protein: 37 g
Page 16 of 27

Dinner (D5):
Slow Cooker Chicken & Bacon with Cucumber Salad

[Refrigerate half the chicken and bacon for Day 7 Dinner (D7)]
**If using slow cooker, start the Chicken & Bacon in the morning or the night before**
Prep Time: 10 mins | Cook Time: 30 mins to 8 hours | Yield: 2 servings
Ingredients:
For the chicken and bacon -
● Salt, to taste
For the cucumber salad -
● 2 teaspoons of vinegar (10 ml) (of choice)
Instructions:
1. To cook in a slow cooker, add the chicken breasts, bacon, and 0.25 cup (60 ml)
of olive to the crock. Cook on low heat for 6 to 8 hours until the chicken shreds
easily. Season with salt, to taste.
2. To cook in a pressure cooker, add the chicken breasts, bacon, and 0.25 cup (60
ml) of olive to the pot. Bring to pressure and cook on high pressure for 10 to 12
minutes until the chicken shreds easily. Season with salt, to taste.
3. To cook on the stovetop, cut the chicken breasts into small pieces. Add 0.25 cup
(60 ml) of olive oil to a large pan over medium heat. Add the chicken and bacon
to the pan and saute for 20 minutes until the chicken is cooked through. Season
with salt, to taste.
4. Shred the cooked chicken and bacon. Refrigerate half for Day 7 Dinner (D7).
5. Meanwhile, toss the cucumber with 2 Tablespoons (30 ml) of olive oil and
vinegar. Season with salt and pepper, to taste.
6. Serve the remaining chicken and bacon with the cucumber salad.
Page 17 of 27

Calories: 703
Fat: 64 g
Total Carbs: 2 g
Fiber: 1 g
Sugar: 1 g
Net Carbs: 1 g
Protein: 31 g
Page 18 of 27

Day 6 Menu
Lunch (L6):
Skillet Shepherd's Pie
Ingredients:
● Remaining leftover mashed cauliflower from Day 1 Dinner (D1)
● Leftover ground beef from Day 4 Dinner (D4)
Instructions:
1. Reheat the leftover mashed cauliflower in the microwave or in the oven.
2. In a nonstick skillet, add the leftover ground beef and saute until heated through,
about 5 minutes.
3. Evenly spread the warmed mashed cauliflower over the ground beef. Serve the
shepherd's pie in the skillet, if desired.
Calories: 838
Fat: 69 g
Total Carbs: 13 g
Fiber: 6 g
Sugar: 6 g
Net Carbs: 7 g
Protein: 42 g
Page 19 of 27

Dinner (D6):
Apple Dijon Pork Chops
Ingredients:
● 2 pork chops (320 g)
● 2 Tablespoons of apple sauce (30 ml)
● 2 Tablespoons of mustard (30 ml)
Instructions:
1. Generously season the pork chops with salt and pepper.
2. In a large skillet, melt the ghee over high heat. Using tongs, place the pork chops
on their sides with the fat in direct contact with the skillet. Render until the fat is
brown and crispy.
3. Reduce the heat to medium-high and place the pork chops flat in the skillet. Cook
the pork chops for 3 minutes. Turn over and cook for an additional 3 to 5 minutes
with an internal temperature of 145 F (63 C) for medium-rare. Remove the pork
chops from the skillet and let rest for 3 minutes.
4. Meanwhile, add the applesauce and mustard to the same skillet and cook for
about 1 minute. Season with salt and pepper, if desired.
5. Serve the pork chops covered with the apple dijon sauce. Enjoy the pork chops
with a side salad, your favorite vegetable, or any leftovers from earlier in the
week.
Calories: 441
Fat: 35 g
Total Carbs: 2 g
Fiber: 0 g
Sugar: 2 g
Net Carbs: 2 g
Protein: 34 g
Page 20 of 27

Day 7 Menu
Lunch (L7):
Lemon Salmon with Garlicky Green Beans
Ingredients:
For the salmon -
● 2 Tablespoons of lemon juice (30 ml) (or to taste)
For the green beans -
Instructions:
1. Season the salmon filets with salt and pepper.
2. Add the avocado oil to a nonstick skillet over medium heat. Add the salmon, skin
side down, to the skillet and cook for 5 minutes. Carefully turn over the salmon
and cook for an additional 1 to 2 minutes. Drizzle the lemon juice over the
salmon. Remove from the heat and let rest for 1 to 2 minutes before serving.
3. Meanwhile, if desired, for more tender green beans, parboil in a pot of salted
water for 2 minutes. Remove the green beans from the water and drain.
4. In a separate skillet, melt the ghee over medium-high heat. Add the green beans
to the skillet and saute until slightly brown, about 5 to 7 minutes.
6. Serve the salmon with the green beans.
Calories: 721
Fat: 58 g
Page 21 of 27

Total Carbs: 9 g
Fiber: 3 g
Sugar: 1 g
Net Carbs: 6 g
Protein: 45 g
Page 22 of 27

Dinner (D7):
Asian Cabbage Bowl topped with leftover Chicken
Ingredients:
● 0.5 head of napa/Chinese cabbage (400 g), sliced
● Leftover Slow Cooker Chicken & Bacon from Day 5 Dinner (D5)
● 2 Tablespoons of fresh cilantro (2 g) (for garnish)
Instructions:
1. Add the avocado oil to a large skillet over medium-high heat. Add the cabbage
and carrot to the skillet and saute until soft to your liking, about 5 to 10 minutes.
2. Add the tamari sauce or coconut aminos and optional hot sauce to the skillet.
3. Meanwhile, on the stovetop or in a microwave, reheat the leftover chicken and
bacon. If desired, add the chicken and bacon to skillet with the cabbage mixture
and saute until heated through.
4. Divide the cabbage and chicken between 2 bowls and garnish with fresh cilantro.
Calories: 731
Fat: 65 g
Total Carbs: 8 g
Fiber: 3 g
Sugar: 4 g
Net Carbs: 5 g
Protein: 33 g
Page 23 of 27

Pantry Items
Applesauce 2 Tablespoons (30 ml)
Beef broth 4 cups (960 ml)
Coconut oil* 1 cup (240 ml)
Cumin powder 2 Tablespoons (12 g)
Ghee* Approx. 1 cup (240 ml)
aminos**
Hot sauce 2 teaspoons (10 ml) (optional)
Mustard 0.25 cup (60 ml)
Paprika 1 Tablespoon (6 g)
Sesame oil 1 teaspoon (5 ml)
Sesame seeds 1 Tablespoon (14 g)
Vinegar 1 Tablespoon (15 ml)

** If you have trouble finding Gluten-Free Tamari Sauce or Coconut Aminos, then you can omit this
Page 24 of 27

Shopping List
❏ 14 slices of bacon (392 g) (L1, D5)
❏ 2 lbs of ground beef (900 g) (D4)
❏ 0.75 lb of shrimp, fresh or frozen (337.5 g) (L5)
❏ 4 filets of salmon (with skin on), fresh or frozen (680 g) (D3, L7)
❏ 2 lbs of beef roast (900 g) (D1)
❏ 2 pork chops (320 g) (D6)**
❏ 4 medium eggs (L3)
❏ 2 medium onions (220 g) (L1, L2, D2, L3, L4, D4)

❏ 1 bunch of fresh cilantro (L1, L2, L3, L4, D7)
❏ 1 head of garlic (approx. 10 cloves) (D2, L5, L7)
❏ 1 lemon (L7)
❏ 3 carrots (150 g) (L2, L3, L4, D4, D7)
❏ 10 spears of asparagus (160 g) (D3)
❏ 2 heads of cauliflower (1200 g) (D1)
❏ 4 cucumbers (880 g) (L2, L3, L4, D5)
❏ 2 heads of napa/Chinese cabbage (1600 g) (L1, L3, D4, D7)
❏ 1 small tomato (90 g) (L1)
❏ 14 oz of green beans (392 g) (D2, L7)
*Get chicken breast with the skin on it, if possible.

**Pick fattier cuts of pork chops, if possible.
Page 25 of 27


Pork Carnitas
Prep Time: 15 mins | Cook Time: 5 hours | Yield: 6 servings
Ingredients:
● 2.5 lbs of pork shoulder (1125 g)
● 2 teaspoons of olive oil (10 ml)
● 2 teaspoons of dried oregano (2 g)
● 1 medium onion (110 g), sliced
● 3 cloves of garlic (9 g), sliced
● 2.5 cups of chicken broth (600 ml)
● 4 Tablespoons of olive oil (60 ml) (optional)
● 0.25 cup of fresh parsley (4 g), chopped, (for garnish)
Instructions:
1. Preheat the oven to 430 F (220 C). If desired, wrap the pork shoulder with
butcher’s twine.
2. Make a paste by combining the lime juice, olive oil, dried oregano, cumin powder,
chili powder, and smoked paprika. Season with salt and pepper, to taste. Rub the
paste all over the pork shoulder.
3. Place the onions and garlic at the bottom of the pan in the bottom of a large
roasting pan. Place the pork shoulder on top of the onions and garlic.
4. Pour the chicken stock into the bottom of the roasting pan.
5. Place the roasting pan in the oven for 10 minutes. Reduce the oven temperature
to 320 F (160 C). (Alternatively, place the pork shoulder and other ingredients
into a slow cooker and cook on low for 8 to 10 hours.)
Page 26 of 27

6. Cook in the oven at 320 F (160 C) around 5 hours until the internal temperature
reaches 180 F (82 C). Every hour, turn the pork over with tongs and baste with
the roasting liquid from the bottom of the pan. If the liquid evaporates from the
bottom of the pan, cover the pork with aluminum foil for the remainder of the cook
time.
7. When the pork is done, remove any butcher’s twine and discard. Let rest for
around 20 minutes.
8. Shred the pork into bite-size pieces. Add in the onion, garlic, and the desired
amount of remaining cooking liquid. Season with salt and pepper, to taste.
9. If desired, to crisp the meat before serving, add the olive oil to a hot skillet. In
batches, saute the shredded meat for 3 to 4 minutes until crisp to your liking.
10. Serve the pork with large lettuce leaves, if desired, and garnished with fresh
parsley.
Calories: 464
Fat: 35 g
Total Carbs: 3 g
Fiber: 1 g
Sugar: 1 g
Net Carbs: 2 g
Protein: 33 g
Page 27 of 27

KETO MEAL PLAN

Carbs Calories
Day 1 Tuna Linguine
with Spicy Olive
Pan-Fried
Chicken
9 1260
Sauce Drumsticks with
Bacon and Kale
Day 2 Fried Eggs and
Bacon Avocado
Beef Stroganoff
over Cauliflower
Make enough
cauliflower “rice”
Salad “Rice” for Day 3 Lunch 13 1466
(L3) and Day 7
Dinner (D7)
Day 3 Indian Chicken
n' "Rice"
Pork Loins with
Mushroom Sauce 14 1303
and Kale Salad
Day 4 Beef Shawarma
Salad
Lemon Garlic
Baked Chicken
Make enough
chicken for Day 17 1096
6 Lunch (L6)
Day 5 Egg and
Mushroom
Broiled Sesame
Salmon with
Make enough
chimichurri
Scramble with Zucchini Salsa sauce for Day 6
Chimichurri Dinner (D6) and 11 1451
Sauce enough salmon
for Day 7 Lunch
(L7)
Day 6 Chicken and
Green Beans
Easy Steak with
Leftover
Stir-Fry Chimichurri 12 1462
Sauce and Side
Salad
Day 7 Spicy Salmon
Succotash
Chicken Adobo
with Cauli-“Rice”
14 1260
Page 1 of 27

Day 1 Menu
Lunch (L1):
Tuna Linguine with Spicy Olive Sauce
Ingredients:
● 12 olives (36 g), pitted
● 1 Tablespoon of fresh parsley (1 g), chopped
● 1 zucchini (120 g), spiralized or use a peeler to make into long strands
Instructions:
1. To make the olive sauce, combine 4 Tablespoons (60 ml) of olive oil, olives,
optional chili pepper, and fresh parsley in a blender or food processor. Season
2. In a bowl, toss the zucchini “noodles” with the remaining 2 Tablespoons (30 ml) of
olive oil.
3. Add the tuna and olive sauce to the bowl. Season with additional salt and pepper,
if desired.
Calories: 607
Fat: 47 g
Total Carbs: 4 g
Fiber: 1 g
Sugar: 1 g
Net Carbs: 3 g
Protein: 42 g
Page 2 of 27

Dinner (D1):
Pan-Fried Chicken Drumsticks with Bacon and Kale
Ingredients:
● 4 chicken drumsticks (with skin on) (500 g)
Instructions:
1. Generously season the drumsticks with salt and set aside.
2. Add the avocado oil to a large nonstick pan or cast iron skillet over medium-high
heat. Add the bacon to the skillet and saute until crispy, about 2 to 4 minutes.
Removing the bacon with a slotted spoon and set aside.
3. Lower the heat to medium and place the drumsticks in the same skillet with the
bacon fat. Cook on one side for 15 minutes. Using tongs, turn over each
drumstick and cook for an additional 10 to 15 minutes until the internal
temperature reaches 165 F (75 C). Remove from skillet and set aside.
4. In the same skillet, add the kale and saute until wilted, about 1 to 2 minutes.
Return the bacon to the skillet. Season with salt and pepper, to taste.
5. Serve the drumsticks with the bacon and kale.
Calories: 653
Fat: 52 g
Total Carbs: 9 g
Fiber: 3 g
Sugar: 0 g
Net Carbs: 6 g
Protein: 37 g
Page 3 of 27

Day 2 Menu
Lunch (L2):
Fried Eggs and Bacon Avocado Salad
Ingredients:
For the salad -
● 2 medium eggs
For the dressing -
Instructions:
1. In a large skillet over medium-high heat, cook the chopped bacon until crispy,
about 3 to 4 minutes. Remove the cooked bacon with a slotted spoon and set
aside. Reserve remaining bacon grease in the skillet.
2. In the same skillet over medium-high heat, fry the eggs until cooked to your liking
in the reserved bacon grease. Remove the cooked eggs and set aside. Reserve
remaining bacon grease in the skillet.
3. In a small bowl, whisk to combine the reserved bacon grease, olive oil, lemon
juice, and fresh parsley. Season with salt and pepper to taste.
4. In a large bowl, toss the dressing with the kale leaves. Add the bacon, avocado,
and cherry tomatoes to the bowl.
5. Divide the salad between two plates and top with cooked eggs.
Calories: 688
Page 4 of 27

Fat: 65 g
Total Carbs: 14 g
Fiber: 8 g
Sugar: 2 g
Net Carbs: 6 g
Protein: 17 g
Page 5 of 27

Dinner (D2):
Beef Stroganoff over Cauliflower “Rice”

[Refrigerate 1/3 of the cauliflower “rice” for Day 3 Lunch (L3) and freeze 1/3 of
cauliflower “rice” for Day 7 Dinner (D7)]
Ingredients:
For the beef stroganoff -
● 0.75 lb of beef stew chunks (338 g)
● 1 cup of beef broth (240 ml)
milk)
● Salt, to taste
Instructions:
1. In a large pot, melt the ghee over medium-high heat. Add the beef to the pot and
brown on all sides, about 3 to 4 minutes. Remove the beef from the pot and set
aside.
2. Add the onion and garlic to the pot and saute until the onion is soft, about 4 to 5
minutes.
3. Add the mushrooms, mustard, tamari sauce or coconut aminos, and paprika to
the pot. Cook for 5 minutes, stirring frequently.
Page 6 of 27

4. Reduce the heat to low. Return the browned beef to the pot and add the beef
broth. Cover and cook for 50 minutes, stirring occasionally.
5. Add the coconut cream and cook, uncovered, for an additional 10 minutes until
the beef is fork-tender. Season with salt and pepper, to taste.
6. Meanwhile, to make the cauliflower rice, saute the cauliflower pieces in the
coconut oil on high heat for 8 to 10 minutes until softened. Season with salt, to
taste. Refrigerate 1/3 of the cauliflower “rice” for Day 3 Lunch (L3), and freeze 1/3
of the cauliflower “rice” for Day 7 Dinner (D7).
7. Divide the remaining cauliflower “rice” between 2 plates and top with equal
amounts of beef stroganoff.
Calories: 778
Fat: 66 g
Total Carbs: 12 g
Fiber: 5 g
Sugar: 5 g
Net Carbs: 7 g
Protein: 31 g
Page 7 of 27

Day 3 Menu
Lunch (L3):
Indian Chicken n’ “Rice”
Ingredients:
● 5 Tablespoons of avocado oil (75 ml), divided
● 1 chicken breast (200 g), sliced
● 1/2 of leftover Cauliflower “Rice” from Day 2 Dinner (D2)
Instructions:
1. To make the cilantro sauce, combine 2 Tablespoons (30 ml) of avocado oil, fresh
cilantro, and garlic in a blender or food processor. Season with salt and pepper,
to taste. Set aside.
2. In a large skillet, add the remaining 3 Tablespoons (45 ml) of avocado oil over
medium-high heat. Add the chicken and onion to the skillet and saute until the
chicken is cooked through, about 5 to 7 minutes.
3. Add the leftover cauliflower “rice” and curry powder to the skillet and saute until
the cauliflower is heated through, about 2 to 3 minutes. Season with salt and
pepper, to taste.
4. Divide the chicken and rice between 2 plates and drizzle with equal amounts of
the cilantro sauce.
Calories: 621
Fat: 54 g
Total Carbs: 10 g
Fiber: 4 g
Page 8 of 27

Sugar: 4 g
Net Carbs: 6 g
Protein: 26 g
Page 9 of 27

Dinner (D3):
Pork Loins with Mushroom Sauce and Kale Salad
Ingredients:
For the pork loins and mushroom sauce -
● 10 white button mushrooms (100 g), chopped
milk)
● 0.75 lb of pork loin (338 g) (or pork tenderloin), sliced into 1/2-inch (1.25 cm) thick
slices
For the salad -
Instructions:
1. To make the mushroom sauce, combine the mushrooms and coconut cream in a
blender or food processor. Season with salt and pepper, to taste. Set aside.
2. Generously season the sliced pork loin with salt.
3. In a large skillet, melt the coconut oil over medium-high heat. Add the sliced pork
loin to the skillet and cook for 2 to 3 minutes. Using tongs, turn over the pork loin
and cook for an additional 1 to 2 minutes or until cooked to your liking. Remove
the pork loin from the skillet and set aside.
4. Add the mushroom sauce to the same skillet. Reduce the heat and simmer for 10
minutes. Add the vinegar and season with salt and pepper, to taste.
5. Meanwhile, in a bowl, toss the kale with the olive oil, olives, and fresh parsley. If
desired, season with salt and pepper, to taste.
Page 10 of 27

6. Return the pork loin to the pan with the mushroom sauce and heat for about 1
minute. Season with additional salt and pepper, to taste.
7. Divide the pork loin with the mushroom sauce between 2 plates and serve with
the kale salad.
Calories: 682
Fat: 55 g
Total Carbs: 12 g
Fiber: 4 g
Sugar: 2 g
Net Carbs: 8 g
Protein: 40 g
Page 11 of 27

Day 4 Menu
Lunch (L4):
Beef Shawarma Salad
Ingredients:
● 1 beef steak (200 g), sliced
● 4 oz of kale (112 g), stems removed and roughly chopped
Instructions:
1. In a small bowl, combine with garlic powder, onion powder, cumin, paprika, and
Italian seasoning. Season with salt and pepper, to taste. Add the sliced steak to
the bowl and toss to combine.
2. Add the avocado oil to a large skillet over high heat. Add the steak to the skillet
and saute until cooked to your liking, about 2 to 3 minutes for medium-rare. Set
aside.
3. Meanwhile, in a large bowl, toss the kale and onion with the olive oil and vinegar.
4. Divide the salad between 2 plates and top with the beef shawarma.
Calories: 684
Fat: 63 g
Page 12 of 27

Total Carbs: 13 g
Fiber: 3 g
Sugar: 3 g
Net Carbs: 10 g
Protein: 20 g
Page 13 of 27

Dinner (D4):
Lemon Garlic Baked Chicken

[Refrigerate half of the chicken breasts for Day 6 Lunch (L6)]
Ingredients:
● 1 Tablespoon of lemon juice (15 ml) (or more, to taste)
● 1 medium bell pepper (120 g), sliced
● 1 zucchini (120 g), chopped
Instructions:
2. In a large bowl, combine the melted ghee, lemon juice, and garlic. Season with
3. Add the chicken, bell pepper, zucchini, and mushrooms to the bowl. Stir to
combine to ensure the chicken and vegetables are completely covered with the
ghee mixture.
4. Pour the chicken mixture onto a large rimmed baking sheet with space between
the chicken and vegetables.
5. Place in the oven and bake for 10 minutes. Stir the mixture and continue to bake
for an additional 5 minutes until the chicken is fully cooked and the vegetables
are soft. Check with a meat thermometer that the internal temperature of the
chicken is 165 F (75 C). Refrigerate half of chicken breasts for Day 6 Lunch (L6).
6. Season the vegetables and remaining chicken with additional salt and pepper, to
taste. If desired, add additional lemon juice, to taste.
7. Divide the chicken and vegetables between 2 plates and serve.
Calories: 412
Page 14 of 27

Fat: 31 g
Total Carbs: 9 g
Fiber: 2 g
Sugar: 3 g
Net Carbs: 7 g
Protein: 25 g
Page 15 of 27

Day 5 Menu
Lunch (L5):
Egg and Mushroom Scramble with Chimichurri Sauce

[Refrigerate half of the chimichurri sauce for Day 6 Dinner (D6)]
Ingredients:
For the egg and mushroom scramble -
For the chimichurri sauce -
Instructions:
1. To make the chimichurri sauce, pulse to combine the olive oil, lemon juice, garlic,
fresh cilantro, and fresh parsley in a blender or food processor. Season with salt
and pepper, to taste. Refrigerate half of the chimichurri sauce for Day 6 Dinner
(D6) and set aside the remaining.
2. Add the avocado oil to a large skillet over medium-high heat. Add the onion to
the skillet and saute until the onion is translucent, about 2 to 3 minutes.
3. Add the mushrooms to the skillet and saute until softened, about 1 to 2 minutes.
4. Add the whisked eggs to the skillet and scramble until cooked to your liking.
Page 16 of 27

5. Divide the scramble between 2 plates and drizzle with the remaining chimichurri
sauce.
Calories: 630
Fat: 61 g
Total Carbs: 5 g
Fiber: 1 g
Sugar: 2 g
Net Carbs: 4 g
Protein: 19 g
Page 17 of 27

Dinner (D5):
Broiled Sesame Salmon with Zucchini Salsa

[Refrigerate or freeze half of the salmon for Day 7 Lunch (L7)]
Ingredients:
For the broiled salmon -
● 0.25 cup of avocado oil (60 ml)
● 2 teaspoons of ginger powder (4 g)
For the zucchini salsa -
● 1 zucchini (120 g), diced
Instructions:
1. Preheat the broiler and place the rack about 6-inches (15 cm) under the broiler.
2. In a bowl, whisk to combine the avocado oil, lemon juice, garlic powder, and
ginger powder. Season with salt and pepper, to taste.
3. Place the salmon filets on a rimmed baking tray and cover with half of the
avocado oil mixture. Place in the oven and broil for 3 to 5 minutes until browned.
Carefully turn over the salmon filets and cover with the remaining avocado oil
mixture. Continue to broil for an additional 3 to 5 minutes until the salmon is
cooked through. Flake 2 salmon filets and refrigerate (or freeze) for Day 7 Lunch
(L7). Set aside the remaining 2 salmon filets.
4. Meanwhile, in a bowl, toss to combine the zucchini and cherry tomatoes with the
olive oil and lemon juice. Season with salt and pepper, to taste.
Page 18 of 27

5. Place each remaining salmon filet on a plate and sprinkle with sesame seeds.
Serve the salmon with the zucchini salsa.
Calories: 821
Fat: 69 g
Total Carbs: 10 g
Fiber: 3 g
Sugar: 4 g
Net Carbs: 7 g
Protein: 44 g
Page 19 of 27

Day 6 Menu
Lunch (L6):
Chicken and Green Beans Stir-Fry
Ingredients:
● 6 oz of green beans (168 g), chopped
● Leftover Lemon Garlic Baked Chicken from Day 4 Dinner (D4)
Instructions:
1. If desired, for more tender green beans, parboil in a pot of salted water for 2
minutes. Remove the green beans from the water and drain.
2. In a large skillet, melt the coconut oil over medium-high heat. Add the green
beans and onion to the skillet and stir-fry until the green beans are slightly brown,
3. Add the leftover chicken, garlic, and fresh cilantro to the skillet and stir-fry until
the chicken is heated through, about 2 to 3 minutes. Season with salt and
pepper, to taste.
4. Divide the stir-fry between 2 plates and serve.
Calories: 469
Fat: 38 g
Total Carbs: 8 g
Fiber: 3 g
Sugar: 1 g
Net Carbs: 5 g
Protein: 27 g
Page 20 of 27

Dinner (D6):
Easy Steak with Leftover Chimichurri Sauce and Side Salad
Ingredients:
For the steaks -
● Leftover Chimichurri Sauce from Day 5 Lunch (L5)
● Salt, to taste
For the side salad -
Instructions:
1. Generously season the steaks with salt.
2. In a large skillet, melt the coconut oil over high heat. Add the steaks to the skillet
and sear for 3 minutes. Using tongs, turn over steaks and sear for an additional 3
to 4 minutes for medium-rare with an internal temperature of 140 F (60 C). Set
aside steaks to rest for 5 minutes.
3. Meanwhile, in a bowl, toss the kale and cherry tomatoes with the olive oil and
lemon juice.
4. Serve the steaks with the leftover chimichurri sauce and the side salad.
Calories: 993
Fat: 91 g
Total Carbs: 10 g
Fiber: 3 g
Sugar: 2 g
Net Carbs: 7 g
Protein: 36 g
Page 21 of 27

Day 7 Menu
Lunch (L7):
Spicy Salmon Succotash
Ingredients:
● 1 teaspoon of hot sauce (5 ml) (or to taste) (optional)
● Leftover Broiled Sesame Salmon from Day 5 Dinner (D5), flaked
Instructions:
1. In a large bowl, combine the avocado, cherry tomatoes, kale, and fresh cilantro
with the olive oil, lemon juice, optional hot sauce, and leftover salmon. Season
with salt and pepper, to taste
2. Divide the succotash between 2 plates and serve.
Calories: 827
Fat: 66 g
Total Carbs: 18 g
Fiber: 9 g
Sugar: 4 g
Net Carbs: 9 g
Protein: 46 g
Page 22 of 27

Dinner (D7):
Chicken Adobo with Cauli-“Rice”
Ingredients:
● 2 Tablespoons of avocado oil (30 ml), to cook chicken with
● 1 chicken breast (200 g), chopped
● 2 cloves of garlic (6 g), minced
● Remaining leftover cauliflower “rice” from Day Day 2 Dinner (D2)
● 4 green onions (20 g), chopped (for garnish)
Instructions:
1. Add the avocado oil to a large saucepan over medium-high heat. Add the
chicken breast and garlic to the saucepan and saute until the chicken is browned,
2. Reduce the heat and add the tamari sauce or coconut aminos and vinegar to the
saucepan. Cover and simmer, stirring occasionally, for 20 minutes until the
chicken is cooked through. Season with salt and pepper, to taste.
“rice.”
4. Divide the cauliflower “rice” between 2 plates. Serve the chicken adobo over the
“rice” and garnish with the green onions.
Calories: 433
Fat: 33 g
Total Carbs: 7 g
Fiber: 2 g
Sugar: 2 g
Net Carbs: 5 g
Protein: 25 g
Page 23 of 27

Pantry Items
Avocado oil* 1.25 cups (300 ml)
Beef broth 1 cup (240 ml)
Coconut oil* Approx. 1 cup (240 ml)
Cumin powder 1 teaspoon (2 g)
aminos***
Ginger powder 2 teaspoons (4 g)
Italian seasoning 1 teaspoon (1 g)
Mustard 1 Tablespoon (15 ml)
Olive oil* Approx. 1.75 cups (420 ml)
Sesame seeds 1 Tablespoon (14 g)

Page 24 of 27

Shopping List
❏ 9 slices of bacon (252 g) (D1, L2)
❏ 4 chicken breasts (800 g) (L3, D4, D7)*
❏ 3 beef steaks (600 g) (L4, D6)**
❏ 0.75 lb of beef stew chunks (337.5 g) (D2)
❏ 4 chicken drumsticks (with skin on) (500 g) (D1)
❏ 0.75 lb of pork loin (337.5 g) (D3)
❏ 8 medium eggs (L2, L5)
❏ 2 medium onions (220 g) (D2, L3, L4, L5, L6)

❏ 24 cherry tomatoes (408 g) (L2, D5, D6, L7)
❏ 2 bunches of fresh cilantro (16 g) (L3, L5, L6, L7)
❏ 1 medium bell pepper (120 g) (D4)
❏ 4 green onions (20 g) (D7)
❏ 2 heads of garlic (approx. 18 cloves) (D2, L3, D4, L5, L6, D7)
❏ 3 lemons (L2, D4, L5, D5, D6, L7)
❏ 25 white button mushrooms (250 g) (D2, D3, D4, L5)
❏ 3 zucchinis (360 g) (L1, D4, D5)
❏ 1 bunch of fresh parsley (L1, L2, D3, L5)
❏ 24 oz of kale (672 g) (D1, L2, D3, L4, D6, L7)
❏ 18 olives (54 g) (L1, D3)
❏ 6 oz of green beans (168 g) (L6)

Page 25 of 27


Keto Slow Cooker Brisket Chili
Prep Time: 15 mins | Cook Time: 6 hours | Yield: 6 servings
Ingredients:
● 4 Tablespoons of olive oil (60 ml), divided, to cook with
● 1.5 lbs of beef brisket (675 g), deboned
● 1 medium bell pepper (120 g), chopped
● 2 cloves of garlic (6 g), minced and finely diced
● 1 Tablespoon of chili powder (6 g)
● 1 can of diced tomatoes (400 g)
Instructions:
1. Add 2 Tablespoons (30 ml) of olive oil to a large skillet or pan over high heat. Add
the brisket to the skillet and brown on all sides, about 3 minutes each side. Place
the brisket in the slow cooker.
2. In the same skillet, add the remaining 2 Tablespoons (30 ml) of olive oil to the
skillet. Add the mushrooms, bell pepper, onion, optional chili pepper, garlic,
cumin, and chili powder to the skillet. Saute until the vegetables are slightly
browned, about 5 to 7 minutes. Add the vegetables to the slow cooker.
3. Add the beef broth and diced tomatoes to the slow cooker.
4. Cover and cook on low for 6 hours. Shred the brisket and continue to cook for an
additional 1 hour. Season with salt and pepper, to taste.
5. If desired, serve the chili over mashed cauliflower or cauliflower “rice” and
garnish with chopped fresh parsley and sliced chili pepper.
Calories: 436
Page 26 of 27

Fat: 35 g
Total Carbs: 8 g
Fiber: 2 g
Sugar: 4 g
Net Carbs: 6 g
Protein: 22 g
Page 27 of 27

3-Month Keto Meal Plans

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Lunch Dinner Notes Net Total

Day 2 Leftover Salmon

Day 4 Leftover Beef

Day 5 Shrimp and

Day 7 Fried Avocado

Keto Meal Plan Week 1

Salmon Fish Cakes with Creamy Dill Sauce

Prep Time: 10 mins | Cook Time: 25 mins | Yield: 4 servings

Keto Meal Plan Week 1

Keto Meal Plan Week 1

Asian Beef Salad

Prep Time: 10 mins | Cook Time: 20 mins | Yield: 2 servings

Keto Meal Plan Week 1

Keto Meal Plan Week 1

Leftover Salmon Fish Cakes with Creamy Dill Sauce

Prep Time: 5 mins | Cook Time: 0 mins | Yield: 2 servings

Keto Meal Plan Week 1

Sticky Lemon Chicken with Garlic Green Beans

Prep Time: 10 mins | Cook Time: 20 mins | Yield: 2 servings

Keto Meal Plan Week 1

Keto Meal Plan Week 1

Chicken “Couscous” Salad with Peppers

Prep Time: 10 mins | Cook Time: 15 mins | Yield: 2 servings

Keto Meal Plan Week 1

Keto Meal Plan Week 1

Burgundy Beef Stew

Prep Time: 10 mins | Cook Time: 90 mins | Yield: 4 servings

Keto Meal Plan Week 1

Keto Meal Plan Week 1

Leftover Burgundy Beef Stew

Prep Time: 5 mins | Cook Time: 0 mins | Yield: 2 servings

Keto Meal Plan Week 1

“Spaghetti” and Meatballs

Prep Time: 10 mins | Cook Time: 30 mins | Yield: 2 servings

Keto Meal Plan Week 1

Keto Meal Plan Week 1

Shrimp and Mushroom Stir-Fry

Prep Time: 10 mins | Cook Time: 10 mins | Yield: 2 servings

Keto Meal Plan Week 1

Macadamia Crusted Chicken with Grilled Pepper Salad

Prep Time: 15 mins | Cook Time: 20 mins | Yield: 4 servings

Keto Meal Plan Week 1

Keto Meal Plan Week 1

Sesame Chicken Salad

Prep Time: 10 mins | Cook Time: 0 mins | Yield: ] servings

Keto Meal Plan Week 1

Vegetable Curry + Leftovers

Prep Time: 10 mins | Cook Time: 10 mins | Yield: 2 servings

Keto Meal Plan Week 1

Keto Meal Plan Week 1

Fried Avocado Topped Tuna

Prep Time: 10 mins | Cook Time: 5 mins | Yield: 2 servings

Keto Meal Plan Week 1

Moroccan Vegetable Bowl + Leftovers

Prep Time: 10 mins | Cook Time: 0 mins | Yield: 2 servings

Keto Meal Plan Week 1

* You can generally use these oils interchangeably in the recipes.