Week 2 Keto Meal

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This is not medical advice.
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Day 1 1186 calories • 14g carbs (4g fiber) • 92g fat • 73g protein
BREAKFAST 475 calories • 5g carbs (0g fiber) • 35g fat • 33g protein
Egg-White Scramble with Directions:
Sausage
1. Place a skillet over medium-high heat and add
475 calories sausage.
5g carbs (0g fiber) 2. Cook sausage until brown. Drain and chop
into bite size pieces; set aside.
33g protein
3. In a bowl, beat eggs with milk. Season with
35g fat salt and pepper.
Ingredients: 4. Reheat previous pan and pour oil.
4 egg white (separated from yolk) Egg White 5. Pour eggs into heated pan.
(161 g)
6. Using a spatula, start to stir the eggs from the
1 tbsp Olive Oil (14 g) outside in. Stir slowly, but continuously, to
1/2 link Pork Sausage (42 g) break the egg curds that are forming in the
pan, do not flip curds over.
1/4 cup Milk (61 g)
7. Continue this process, pausing in between to
1/4 cup, shredded Cheddar Cheese (28 g) allow time for the eggs to cook but working
optional - to taste Salt (0 g) quickly enough so as not to overcook the
eggs, just gently pushing/folding the liquid
optional - to taste Black Pepper (0 g) eggs to form curds.
optional - to taste Salt (0 g) 8. Stir in cheese and cook until cheese is
starting to melt.
optional - to taste Black Pepper (0 g)
9. Add in chopped sausage and mix with egg
and cheese.
10. Remove pan from heat when eggs are slightly
wet.
LUNCH 249 calories • 5g carbs (4g fiber) • 20g fat • 12g protein
Chicken Avocado Box Directions:
249 calories 1. In a bento box or a divided container, fill each
compartment with sliced cucumber with
5g carbs (4g fiber) cheese, avocado drizzled with olive oil, and
12g protein rotisserie chicken.
20g fat Optional
Ingredients: 1. Season avocado with salt, pepper and
1/4 cup, sliced or chopped Cucumber (26 g) cayenne pepper.
1/8 cup, diced Cheddar Cheese (17 g) 2. Replace rotisserie chicken with cooked
chicken breast.
1/4 Avocado (50 g)
1/2 tsp Olive Oil (2 g)
1 1/2 ounce Rotisserie Chicken (43 g)
DINNER 462 calories • 4g carbs (1g fiber) • 36g fat • 29g protein
Baked Garlic Chicken Directions:
Wings
1. In a large resealable bag, combine garlic, chili
287 calories powder, garlic powder, salt, pepper and hot
sauce.
2g carbs (1g fiber)
2. Seal bag and shake to combine.
20g protein
3. Add chicken wings and reseal bag.
22g fat
4. Shake until chicken wings are coated than
Ingredients: marinate in the fridge for 2 hours.
1/2 tbsp Olive Oil (7 g) 5. Preheat oven to 375F and arrange wings on a
1/2 cloves, minced Garlic (2 g) baking sheet.
1/4 tsp Garlic Powder (1 g) 6. Bake the wings for 1 hour or until crisp and
cooked through.
1/2 tbsp Hot Sauce (7 g)
2 1/2 wing Chicken Wings (85 g)
optional - 1/2 tsp Chili Powder (1 g)
optional - to taste Salt (0 g)
Grain Free Bread Directions:

175 calories 1. Preheat the oven to 300°F and prepare a
baking tray.
2g carbs (0g fiber)
2. Place the egg white and salt in a bowl and
9g protein whisk together until stiff.
14g fat 3. Place the egg yolk in a separate bowl, add
Ingredients: cream cheese, baking powder, and whisk
together until combined.
2 tbsp Cream Cheese (29 g)
4. Gently stir in the egg whites into the egg yolk
1/8 tsp Baking Powder (1 g) mixture.
1 egg white (separated from yolk) Egg White 5. Spoon oopsies into prepared baking tray.
(40 g)
6. Bake in the oven for about 25 minutes, or until
1 large yolk (separated from white) Egg Yolk golden.
(17 g)
Egg-White Scramble with Directions:
Sausage
1. Place a skillet over medium-high heat and add
475 calories sausage.
5g carbs (0g fiber) 2. Cook sausage until brown. Drain and chop
into bite size pieces; set aside.
33g protein
3. In a bowl, beat eggs with milk. Season with
35g fat salt and pepper.
Ingredients: 4. Reheat previous pan and pour oil.
4 egg white (separated from yolk) Egg White 5. Pour eggs into heated pan.
(161 g)
1 tbsp Olive Oil (14 g) outside in. Stir slowly, but continuously, to
1/2 link Pork Sausage (42 g) break the egg curds that are forming in the
pan, do not flip curds over.
1/4 cup Milk (61 g)
7. Continue this process, pausing in between to
1/4 cup, shredded Cheddar Cheese (28 g) allow time for the eggs to cook but working
optional - to taste Salt (0 g) quickly enough so as not to overcook the
eggs, just gently pushing/folding the liquid
optional - to taste Black Pepper (0 g) eggs to form curds.
optional - to taste Salt (0 g) 8. Stir in cheese and cook until cheese is
starting to melt.
9. Add in chopped sausage and mix with egg
and cheese.
wet.
Garlic Shrimp Directions:
199 calories 1. Peel and devein shrimp and place it into a
bowl.
4g carbs (1g fiber)
2. Pour half the amount of oil on top of shrimp
13g protein and add minced garlic.
15g fat 3. Use fingers to toss gently. Set aside for 20
Ingredients: minutes.
10 medium Shrimp (60 g) 4. Heat skillet with the remaining oil over high
heat.
1 cloves, minced Garlic (3 g)
5. When wisps of smoke starts to appear from
1 tbsp Olive Oil (14 g) skillet, add shrimp.
1/8 cup Chicken Broth/Stock (30 g) 6. Cook shrimp for 1 minute, turning and tossing.
1/4 Lemon (27 g) 7. Pour chicken broth over shrimp.
optional - 1 tbsp Parsley, fresh (4 g) 8. Shake skillet and continue cooking for 1-2
optional - to taste Salt (0 g) minutes or until shrimp change from
translucent to pink and most of the chicken
optional - to taste Black Pepper (0 g) broth is evaporated.
9. Sprinkle salt and pepper.
10. Transfer shrimp to plate and squeeze over
lemon juice.
11. Garnish with parsley.
Bun-less Philly Cheese Directions:
Steak
1. Place a skillet over medium-high heat and
527 calories pour oil.
7g carbs (2g fiber) 2. Slice steak into strips and add it to heated
pan.
27g protein
3. Sprinkle salt, pepper, onion powder, and
43g fat garlic powder over steak; continue to brown
Ingredients: meat.
4 oz Beef Flank (113 g) 4. Turn heat to high and cook steak for 12
minutes or until it becomes crispy on the
1 tbsp Olive Oil (14 g) outside.
1/8 tsp Onion Powder (0 g) 5. Remove steak from pan and set aside,
1/4 cup, pieces or slices Mushrooms (18 g) leaving juices behind.
1 slice Mozzarella Cheese (29 g) 6. Reduce heat to medium-low and add sliced
mushrooms and sliced red pepper to skillet.
4 leaf Butterhead Lettuce (60 g)
7. Continue to saute until vegetables become
1/2 tsp Garlic Powder (2 g) tender.
1/4 cup, chopped Red Bell Pepper (37 g) 8. Return cooked steak to skillet.
optional - to taste Salt (0 g) 9. Mix meat with veggies.
optional - to taste Black Pepper (0 g) 10. Arrange cheese over top of cheesesteak
ingredients and cook until cheese starts to
melt.
11. Optional to scoop cheesesteak filling into a
lettuce leaf.
Mini Omelet Directions:
178 calories 1. Preheat oven to 350°F and line a muffin tin
with a paper liner.
3g carbs (1g fiber)
2. In a bowl, whisk egg until smooth.
15g protein
3. Add chopped ham, bell pepper, onion, salt,
11g fat pepper, and water.
Ingredients: 4. Whisk together until blended.
1 Egg (50 g) 5. Pour mixture into the muffin cups.
1/8 cup, chopped Sliced Deli Ham (38 g) 6. Bake in the oven for about 18-20 minutes, or
1/8 cup, chopped Red Bell Pepper (19 g) until toothpick/knife comes out from the center
clean.
2 tbsp, chopped Onion (20 g)
1/4 tbsp Water (4 g)
Tuna Salad with Mixed Directions:
Greens
1. In a bowl, mix drained canned tuna with
457 calories mayonnaise, greek yogurt, chopped green
onion, sliced celery and lemon juice together.
10g carbs (2g fiber)
2. Season tuna with salt and pepper.
23g protein
3. In a serving bowl, toss mixed greens with
37g fat olive oil and chopped tomato.
Ingredients: 4. Add tuna mixture on top.
1/2 can Canned Tuna (55 g) 5. Garnish with fresh dill.
1/4 cup Plain Greek Yogurt (60 g)
2 tbsp Mayonnaise (29 g)
1/2 cup, chopped or sliced Tomato (90 g)
1 tsp Lemon juice (5 g)
1 medium stalk Green Onion (15 g)
1/4 cup chopped Celery (25 g)
1 tbsp Olive Oil (14 g)
1 cup Mixed Greens (47 g)
optional - 1 sprig Dill (0 g)
Bacon-Wrapped Salmon Directions:
456 calories 1. Preheat oven to 400ºF and lightly grease a
baking pan with cooking oil spray.
3g carbs (1g fiber)
2. Place the salmon onto the baking sheet skin-
33g protein side-down.
33g fat 3. Sprinkle fish with rosemary, salt and pepper.
Ingredients: 4. Lay the bacon strip over the fish to cover.
3 strip Bacon (36 g) 5. Bake in the oven until fish is no longer
5 oz Salmon (142 g) translucent in the centre (15-20 minutes)
depending on oven.
1 as needed Non-Stick Cooking Spray (1 g)
6. Turn the oven on to broil and cook until the
optional - 2 tbsp Rosemary (3 g) bacon has crisped, 1 to 2 minutes.
Spinach Onion Scramble Directions:
316 calories 1. Whisk egg in a bowl. Season with salt and
pepper.
4g carbs (1g fiber)
2. Melt butter into a non-stick skillet over
21g protein medium-high heat.
24g fat 3. Add chopped onions to pan and sauté until
Ingredients: brown.
1/2 cup Spinach (14 g) 4. Add spinach and sauté until just wilted.
2 tbsp, chopped Onion (20 g) 5. Pour whisked eggs over top of spinach
mixture.
2 Egg (100 g)
1/2 tbsp Butter (7 g) outside in. Stir slowly, but continuously, to
1/3 cup, shredded Mozzarella Cheese (37 g) break the egg curds that are forming in the
pan.
optional - 1 dash Salt (0 g)
7. Sprinkle mozzarella cheese when eggs are
optional - 1 dash Black Pepper (0 g) slightly wet.
8. Stir to combine and cook until cheese is
melted.
Shrimp with Cauliflower Directions:
and Broccoli
1. Place a nonstick skillet over medium heat and
213 calories pour oil.
6g carbs (2g fiber) 2. Sauté minced garlic until fragrant.
14g protein 3. Peel and devein shrimp and toss in pan.
15g fat 4. Add chopped broccoli and cauliflower.
Ingredients: 5. Season with salt, pepper and chopped red hot
chili pepper.
6. Add in shredded cabbage.
10 medium Shrimp (60 g)
7. Stir until cabbage, broccoli and cauliflower are
1/2 cup, shredded Cabbage (35 g) tender and shrimp is pink and cooked fully
1/4 cup, chopped Cauliflower (27 g) through.
1/4 cup, florets Broccoli (23 g) 8. Top with cilantro.
1 pepper Red Hot Chile Pepper (1 g)
optional - 1 dash Black Pepper (0 g)
optional - 1/4 cup Cilantro (4 g)
Broiled Chicken Directions:
624 calories 1. Combine ranch dressing, Italian seasoning,
vinegar, and chicken in a resealable bag.
2g carbs (0g fiber)
2. Put to marinate in the refrigerator for about 30
43g protein minutes to 1 hour.
49g fat 3. Preheat oven to broil.
Ingredients: 4. Place chicken onto the sheet and broil for 20
2 Chicken Breast (200 g) minutes or until the chicken is fully cooked.
2 tbsp Olive Oil (28 g) Optional Cooking Method
1 tbsp Red Wine Vinegar (15 g) 1. Preheat an outdoor grill for medium heat.
1 tsp Italian Seasoning (2 g) 2. Lightly brush oil over grill grate.
2 tbsp Ranch Dressing (30 g) 3. Cook chicken on each side until lightly brown,
or until cooked.
SNACK 99 calories • 4g carbs (2g fiber) • 9g fat • 1g protein

Strawberry Avocado Directions:
Smoothie
1. Add all the ingredients into a blender.
99 calories
2. Blend at a slow speed and gradually
4g carbs (2g fiber) increasing to a higher speed.
1g protein 3. Blend till smooth. If too thick, add drops of
unsweetened almond milk and continue
9g fat blending until it reaches a desired
Ingredients: consistency.
1/4 cup Unsweetened Almond Milk (63 g)
to taste Swerve Sweetener (5 g)
1/8 cup, frozen Strawberries (19 g)
1/8 cup, frozen Avocado (19 g)
1/8 cup, whipped Heavy Whipping Cream
(15 g)
1 cube Ice Cubes (22 g)
Red Pepper Egg Muffins Directions:
468 calories 1. Preheat oven to 350°F.
3g carbs (1g fiber) 2. Remove sausage from casing and add to a
cold pan. Turn heat onto medium-high and
22g protein cook until evenly browned through and no
40g fat longer pink; set aside.
Ingredients: 3. Generously grease muffin tin with melted
butter.
1 Egg (50 g)
4. In a bowl, beat eggs. Add cooked sausage,
1/4 cup, chopped Red Bell Pepper (37 g) chopped red pepper, cheese, and seasoning.
1/4 cup, shredded Cheddar Cheese (28 g) Whisk until well combined.
2 oz Pork Sausage (56 g) 5. Spoon mixture to each muffin cup.
1 tbsp Butter (14 g) 6. Bake 18–20 minutes or until a knife stuck into
the muffin comes out clean.
1 tsp chopped Chives (1 g)
7. Garnish with chopped chives.
Open Faced Bell Pepper Directions:
Grilled Sandwich
1. Cut bell pepper in half and remove stem and
438 calories seeds.
8g carbs (3g fiber) 2. Use the bell pepper halves as bread and
spread mayonnaise.
26g protein
3. Top each half with ham, cheese and tomato.
33g fat
4. Place in the microwave for 1 minute or until
Ingredients: cheese is melted.
1 medium Green Bell Pepper (120 g) 5. Optional to cook in the oven at 400F for 5
2 slice Sliced Deli Ham (56 g) minutes or until cheese is melted.
1 tbsp Mayonnaise (15 g)
2 slice Mozzarella Cheese (57 g)
2 slice or wedge Tomato (40 g)
Baked Spinach and Directions:
Mozzarella Chicken
Breast 1. Preheat oven to 425F and line a baking sheet
with parchment paper.
378 calories
2. Place a nonstick pan over medium heat and
3g carbs (1g fiber) pour oil.
32g protein 3. Saute minced garlic for 1-2 minutes or until
fragrant.
26g fat
4. Add spinach and continue to stir frequently
Ingredients: until spinach is wilted.
1 Chicken Breast (100 g) 5. Butterfly chicken beast; slice lengthwise down
1 1/2 slice Mozzarella Cheese (43 g) the middle but do not cut all the way through.
1 cup Baby Spinach (28 g) 6. Place mozzarella cheese over chicken and
add spinach mixture on top of cheese.
7. Fold chicken in half, securing with toothpicks.
8. Sprinkle top of chicken with paprika.
2 Toothpick (2 g)
9. Bake in the oven for 25 minutes or until
optional - to taste Paprika (1 g) chicken reaches an internal temperature of
165F.
Mushroom and Pepper Directions:
Egg White Omelette
1. Place a non-stick skillet over medium heat
160 calories and pour oil.
2g carbs (1g fiber) 2. Saute sliced mushrooms and chopped red
bell pepper in hot pan until soft. Remove from
11g protein pan and set aside.
12g fat 3. In a bowl, whisk egg whites; season with salt
Ingredients: and pepper.
1/2 tbsp Olive Oil (7 g) 4. Pour the eggs into the pan, tilt the pan ever so
slightly from one side to another to allow the
1/4 cup, pieces or slices Mushrooms (18 g) eggs to swirl and cover the surface of the pan
2 egg white (separated from yolk) Egg White completely.
(80 g) 5. Let the mixture cook for 20 seconds then
1/8 cup, chopped Red Bell Pepper (19 g) scrape a line through the middle with a
spatula.
1/8 cup, shredded Cheddar Cheese (14 g)
6. Tilt the pan again to allow it to fill back up with
optional - to taste Salt (0 g) the runny egg. Repeat once or twice more
until the egg has just set.
7. Place sautéed mushrooms and red bell
peppers to one side of omelette along with
cheddar cheese.
8. Fold the other half of the omelette using a
spatula.
9. Cook until cheese is melted.
Bacon Wrapped Cheese Directions:
Stuffed Mushrooms
1. Preheat oven to 350ºF and line baking sheet
392 calories with parchment paper.
5g carbs (1g fiber) 2. Remove stem from mushroom and wipe the
inside with a paper towel.
13g protein
3. In a bowl, combine cream cheese, shredded
36g fat cheese, and thyme.
Ingredients: 4. Stuff filling into mushroom cap.
3 mushroom, whole Mushrooms (54 g) 5. Wrap bacon around the mushroom, or secure
3 tbsp, shredded Cheddar Cheese (21 g) with toothpicks.
2 oz Cream Cheese (57 g) 6. Place each bacon wrap mushroom on the
prepared baking sheet.
3 strip, cooked Bacon (24 g)
7. Bake for about 15-20 minutes, or until tender
optional - 1/2 tsp Thyme (0 g) and cook through.
Grilled Chicken Directions:
90 calories 1. In a bowl of water, rinse checking and pat dry.
0g carbs (0g fiber) 2. In another bowl, pour the olive oil over the
chicken evenly.
11g protein
3. Combine rosemary, thyme, oregano, garlic,
5g fat salt, black pepper, and chicken in a resealable
Ingredients: bag.
1/2 Chicken Breast (50 g) 4. Put to marinate in the refrigerator for about 30
minutes.
1/4 tbsp Olive Oil (4 g)
5. Preheat an outdoor grill for medium heat.
1/8 tsp Garlic (0 g)
6. Lightly brush oil over grill grate.
optional - 1/8 tsp Rosemary (0 g)
7. Grill chicken on each side until lightly brown,
optional - 1/8 tsp Thyme (0 g) or until cooked.
optional - 1/8 tsp, ground Oregano (0 g)
Baked Chicken Breast Directions:
486 calories 1. Preheat oven to 450ºF. Pound chicken breast
with a kitchen mallet until even thickness.
2g carbs (1g fiber)
2. Grease baking dish with half the amount of oil.
43g protein
3. In a bowl, whisk salt, pepper, garlic powder,
33g fat onion powder and chili powder together.
Ingredients: 4. Pour the remaining oil and coat chicken.
2 Chicken Breast (200 g) 5. Sprinkle and rub seasoning mixture on both
2 tbsp Olive Oil (28 g) sides of chicken.
1/4 tsp Garlic Powder (1 g) 6. Place chicken breast inside prepared baking
dish.
1/4 tsp Onion Powder (1 g)
7. Bake seasoned chicken in the oven for 20
2 tbsp, chopped Green Onion (12 g) minutes or until chicken is no longer pink
optional - to taste Salt (0 g) inside and juices are clear.
optional - to taste Black Pepper (0 g) 8. Slice chicken and garnish with chopped green
onion.
optional - 1/4 tsp Chili Powder (1 g)
Roasted Broccoli Directions:

82 calories 1. Heat oven to 400°F and line a baking sheet
with parchment paper.
4g carbs (1g fiber)
2. Cut broccoli into florets and mince garlic.
1g protein
3. In a mixing bowl, toss florets, garlic with olive
7g fat oil.
Ingredients: 4. Transfer florets onto a baking sheet.
1/2 cup, chopped or diced Broccoli (44 g) 5. Season with salt.
1/2 clove Garlic (2 g) 6. Place baking sheet into the oven and roast for
1/4 lemon Lemon juice (12 g) 25 minutes or until slightly crispy.
1/2 tbsp Olive Oil (7 g) 7. Squeeze fresh lemon on top of roasted
broccoli.
optional - 1/2 tsp Salt (3 g)
Fluffy Scramble Directions:
280 calories 1. Place a nonstick skillet over medium heat and
melt butter.
2g carbs (0g fiber)
2. Break eggs into a bowl and whisk with milk for
19g protein at least 60 seconds. Season with salt and
22g fat pepper.
Ingredients: 3. Pour eggs into skillet. Reduce heat to
medium-low.
2 Egg (100 g)
4. Using a spatula, begin pulling the cooked
1/2 tbsp Milk (8 g) outer edges in towards the centre of the eggs.
1/4 cup, shredded Mozzarella Cheese (28 g) 5. Sprinkle in cheese and integrate into the egg.
1/2 tbsp Butter (7 g) 6. Continue to move the spatula around the
edge of the skillet, pulling the cooked edges
towards the centre and re-flooding repeatedly
until eggs are slightly runny in texture.
7. Begin to break up the scramble and cook until
all surfaces cook evenly.
wet.
Chicken in Chimichurri Directions:
Sauce
1. Pulse garlic, oregano, cilantro, parsley, lemon
331 calories juice, oil, wine vinegar, salt and pepper flakes
in a food processor. Pulse till coarsely
2g carbs (0g fiber) blended and combined.
28g protein 2. In a bowl, add the chicken and about half of
23g fat the blended chimichurri. Mix well to coat.
Marinate in the fridge for at least 1 hour.
Ingredients:
3. Save the rest of the chimichurri.
1/4 lb Chicken Thigh (113 g)
4. Bring chicken out of the fridge, set aside.
1 tbsp Olive Oil (14 g) Then preheat grill to medium-high.
1/2 tsp Red Wine Vinegar (3 g) 5. Once grill is hot, sear the chicken for 5
1/4 tbsp Lemon juice (4 g) minutes per side or till golden brown.
1/4 cloves, minced Garlic (1 g) 6. Turn heat down to medium-low, cover grill and
cook chicken until heated through and no pink
to taste Crushed Red Pepper Flakes (0 g) remains in the centre or until internal
temperature reaches 165°F. About 15
optional - 1/8 cup Parsley, fresh (8 g) minutes.
optional - 1 tbsp Cilantro (1 g) 7. Rest chicken for 5 minutes. Serve with the
optional - 1/4 tsp, fresh Oregano (0 g) other half of chimichurri.
optional - to taste Salt (0 g) Oven Option
1. Bring chicken out of the fridge, place in baking
dish and set aside. Preheat oven to 425°F.
2. Place baking dish in preheated oven for 30 to
35 minutes or until internal temperature
reaches 165°F. Flip halfway through.
3. Rest chicken for 5 minutes. Serve with the
other half of chimichurri.
Lemon Garlic Salad Directions:

108 calories 1. Place mixed greens in a bowl.
3g carbs (0g fiber) 2. Mix minced garlic, pepper, salt, olive oil, and
lemon juice in a container with a resealable
1g protein lid.
11g fat 3. Tight lid and shake vigorously until dressing is
Ingredients: blended well.
3/4 cloves, minced Garlic (2 g) 4. Pour over mixed greens.
3/4 tbsp Olive Oil (11 g)
3/4 tsp Lemon juice (4 g)
1 1/2 cup Mixed Greens (71 g)
optional - 1 dash Black Pepper (0 g)
Buttery Garlic Steak Directions:
286 calories 1. Preheat oven to 200 ºF.
1g carbs (0g fiber) 2. Season all sides of the steak with salt and
pepper.
19g protein
3. Place steak on a baking sheet and place in
23g fat the oven.
Ingredients: 4. Cook for 45 minutes or until the internal
1/2 steak Sirloin Steak (85 g) temperature reads 125F for medium rare.
3/4 tbsp Butter (11 g) 5. Place skillet on high heat. Pour avocado oil.
3/4 cloves, minced Garlic (2 g) 6. Sear steak in oil for 30 seconds and then flip
steak and sear for another 30 seconds.
3/4 tbsp Avocado Oil (11 g)
7. Add butter and minced garlic.
8. Swirl butter mixture around the steak until
optional - to taste Black Pepper (0 g) melted.
9. Spoon melted butter mixture on top of steak.
10. Continue to baste steak for 30 seconds.
11. Flip steak and baste for another 15 seconds in
butter mixture.
12. Remove steak from pan and let it rest for 10
minutes.
13. Slice steak into strips.
Steamed Broccoli with Directions:

Olive Oil and Parmesan
1. Remove tough broccoli stems.
194 calories
2. Cut broccoli into 1 1/2- to 2-inch-wide florets.
6g carbs (2g fiber)
3. Steam broccoli in a steamer rack set over
6g protein boiling water, covered, until tender, 5 to 6
minutes.
17g fat
4. Transfer to a bowl and toss with oil, cheese,
Ingredients: and salt and pepper to taste.
1/8 cup Parmesan Cheese (10 g)
1 cup, florets Broccoli (91 g)
Grocery List
Milk, Eggs, Other Dairy
Egg White Milk

11 egg white (separated from yolk) 1/2 cup (122g)
(442g)
1/2 tbsp (8g)
Egg Yolk Egg

1 large yolk (separated from white) 6 egg (300g)
(17g)
Plain Greek Yogurt Butter

1/4 cup (60g) 2 3/4 tbsp (39g)
Heavy Whipping Cream

1/8 cup, whipped (15g)
Spices and Seasonings

These items have low nutritional value and are optional
Salt Black Pepper

3 dash (0g) 3 dash (0g)
1/2 tsp (3g)
Chili Powder Garlic Powder

3/4 tsp (2g) 1 tsp (4g)
Onion Powder Italian Seasoning

3/8 tsp (1g) 1 tsp (2g)
Paprika Crushed Red Pepper Flakes
Oil, Vinegar, Salad Dressing
Olive Oil Red Wine Vinegar

15 1/2 tbsp (218g) 1 tbsp (15g)
1/2 tsp (2g) 1/2 tsp (3g)
Ranch Dressing Avocado Oil
2 tbsp (30g) 3/4 tbsp (11g)
Meat
Pork Sausage Rotisserie Chicken

1 link (84g) 1 1/2 ounce (43g)
2 oz (56g)
Chicken Wings Beef Flank

2 1/2 wing (85g) 4 oz (113g)
Sliced Deli Ham Bacon

1/8 cup, chopped (38g) 3 strip (36g)
2 slice (56g) 3 strip, cooked (24g)
Chicken Breast Chicken Thigh

5 1/2 chicken breast (550g) 1/4 lb (113g)
Sirloin Steak
1/2 steak (85g)
Cheese
Cheddar Cheese Cream Cheese

7/8 cup, shredded (98g) 2 tbsp (29g)
1/8 cup, diced (17g) 2 oz (57g)
3 tbsp, shredded (21g)
Mozzarella Cheese Parmesan Cheese

4 1/2 slice (129g) 1/8 cup (10g)
29/50 cup, shredded (65g)
Produce
Cucumber Avocado
1/4 cup, sliced or chopped (26g) 1/4 avocado (50g)
1/8 cup, frozen (19g)
Garlic Lemon
5 1/4 cloves, minced (16g) 1/4 lemon (27g)
1/8 tsp (0g)
1/2 clove (2g)
Mushrooms Butterhead Lettuce

1/2 cup, pieces or slices (36g) 4 leaf (60g)
3 mushroom, whole (54g)
Red Bell Pepper Onion

3/4 cup, chopped (112g) 4 tbsp, chopped (40g)
Tomato Lemon juice

1/2 cup, chopped or sliced (90g) 1 3/4 tsp (9g)
2 slice or wedge (40g) 1/4 lemon (12g)
1/4 tbsp (4g)
Green Onion Celery

1 medium stalk (15g) 1/4 cup chopped (25g)
2 tbsp, chopped (12g)
Mixed Greens Spinach

2 1/2 cup (118g) 1/2 cup (14g)
Cabbage Cilantro
1/2 cup, shredded (35g) 1/4 cup (4g)
1 tbsp (1g)
Cauliflower Broccoli
1/4 cup, chopped (27g) 1 1/4 cup, florets (114g)
1/2 cup, chopped or diced (44g)
Red Hot Chile Pepper Strawberries
1 pepper (1g) 1/8 cup, frozen (19g)
Chives Green Bell Pepper

1 tsp chopped (1g) 1 medium (120g)
Baby Spinach
1 cup (28g)
Condiments
Hot Sauce Mayonnaise

1/2 tbsp (7g) 3 tbsp (44g)
Baking
Baking Powder
1/8 tsp (1g)
Seafood
Shrimp Salmon
20 medium (120g) 5 oz (142g)
Canned and Jarred
Chicken Broth/Stock Canned Tuna

1/8 cup (30g) 1/2 can (55g)
Produce - Spices and Seasonings

These items have low nutritional value and are optional
Parsley, fresh Dill

1 tbsp (4g) 1 sprig (0g)
1/8 cup (8g)
Rosemary Thyme
2 tbsp (3g) 5/8 tsp (0g)
1/8 tsp (0g)
Oregano
1/8 tsp, ground (0g)
1/4 tsp, fresh (0g)
Beverages
Water
1/4 tbsp (4g)
Other
Non-Stick Cooking Spray Toothpick

1 as needed (1g) 2 toothpick (2g)
Nuts
Unsweetened Almond Milk

1/4 cup (63g)
Health Foods - Baking
Swerve Sweetener
Frozen
Ice Cubes
1 cube (22g)

Week 2 Keto Meal

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Week 2 Keto Meal

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Grain Free Bread Directions:

SNACK 99 calories • 4g carbs (2g fiber) • 9g fat • 1g protein

2 oz Pork Sausage (56 g) 5. Spoon mixture to each muffin cup.

Roasted Broccoli Directions:

Lemon Garlic Salad Directions:

Steamed Broccoli with Directions:

Milk, Eggs, Other Dairy

Egg White Milk

Egg Yolk Egg

Plain Greek Yogurt Butter

Heavy Whipping Cream

Spices and Seasonings

Salt Black Pepper

Chili Powder Garlic Powder

Onion Powder Italian Seasoning

Paprika Crushed Red Pepper Flakes

Oil, Vinegar, Salad Dressing

Olive Oil Red Wine Vinegar

Pork Sausage Rotisserie Chicken

Chicken Wings Beef Flank

Sliced Deli Ham Bacon

Chicken Breast Chicken Thigh

Cheddar Cheese Cream Cheese

Mozzarella Cheese Parmesan Cheese

Mushrooms Butterhead Lettuce

Red Bell Pepper Onion

Tomato Lemon juice

Green Onion Celery

Mixed Greens Spinach

Chives Green Bell Pepper

Hot Sauce Mayonnaise

Canned and Jarred

Chicken Broth/Stock Canned Tuna

Produce - Spices and Seasonings

Parsley, fresh Dill

Non-Stick Cooking Spray Toothpick

Unsweetened Almond Milk

Health Foods - Baking

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