The 21 Day Keto Meal Plan

The 21 Day Keto Meal Plan is a complete Keto meal plan program from us for beginners to jumpstart their keto journey. It’s designed to help you lose weight and boost your energy while eating delicious foods and cooking easy meals.

Keto Can Be Tough!

You want to stick to Keto, but you still have to go to work, look after your family, and live your life. But on top of all that, you now have to figure out how Keto works as well as learn how to create Keto meals daily.

That’s why we’re here to help. Instead of spending hours each week meal planning, figuring out what’s keto and what isn’t, and counting carbs, we do all the hard work for you!

Our goal is to make your Keto life easy and healthy…

This meal plan is designed to be under 20g net carbs per day. Calories range between 1000 and 1500 calories per day. All recipes come with nutritional data and are dairy-free (except for ghee) as well as Paleo and packed with whole foods ) no grains, no legumes, no artificial sugars).

This meal is easy on your pocket too, keeping it simple so that you do not have to shop for more than 30 ingredients each week or have leftovers.

How Many People is this Meal Plan Designed for?

The meal plan is designed for 2 adults eating lunch and dinner.

We aim for around 1000-1500 calories and under 20g net carbs for those 2 meals so that you can add in breakfast, snacks, or desserts if you wish as well.

You should of course, tailor the amount of food as well as the ingredients to fit your exercise regimen, lifestyle, allergies, etc.

What About Breakfast?

We know you love variety and don’t want to be bored on Keto, but we highly suggest finding a few breakfast recipes you enjoy and sticking to them. This will make your mornings so much faster and easier.

That’s why we make 3 breakfast suggestions per week (recipes are also included), but we leave it up to you to decide which one to eat each day.

What About Desserts?

While we suggest you don’t eat desserts or snacks regularly (so that you can break the habit and better regulate your insulin response), we also know that occasionally, you’ll want something.

For healthy Keto approved desserts – check out this amazing cookbook ‘Keto Sweets’ (for a limited time the publishers are giving away free print copies of this cookbook so make sure you grab a copy before they run out of stock.) Get your free copy of Keto Sweets, here.

Recommended Keto Resources

To achieve your weight loss and health goals, choosing the Keto lifestyle is a great option. Thousands of men and women, daily are adopting this amazing way to live life and bring positive permanent changes to their life. But the path is not easy, and the transition will test you and for that matter you need to be equipped with all the tools and resources required. Below is a list of recommended resources, which will catapult your keto journey to a different level of success.

The 28-Day Keto Challenge (For Beginners) – Most people on a new diet have no plan. They learn what to eat… and not to eat. They try new recipes…. But they DON’T have a daily plan to carry them through that critical first month. Without a plan, it’s too easy to fall for peer pressure… to be unprepared… and to make bad decisions. So why do it? We have guided over 416,387 people to keto success … Simply follow this plan and you WILL succeed. The 28 Day Keto Challenge is a well-crafted plan that gets you through your first month. You’re never left out on your own. Nothing is left to chance… Start your 28 Day Keto Challenge, here.

Keto Bread Recipes – Great News! You Do NOT Have to Give Up Your Favorite Bread, Sandwiches & Pizza to  Follow a 100% Paleo or Ketogenic Diet…Enjoy Your Favorite Breads Again Without Worrying about Your Health,  Your Blood Sugar… or Your Waistline! Get your copy of Keto Breads Cookbook, here.

Keto protein powder – This is our favorite brand, because its completely plant based (vegan). Delicious and cost effective, but you may choose differently just make sure its not loaded with hidden carbs.

Keto Greens – get your daily dose of vegetables in a glass, keeping track of macro nutrients is key to Keto success. But in that process most people forget to look after the essential micro-nutrients, which results in Keto Flu and other complications. With a glass of Organifi Green Juice, you’ll supplement all the necessary vitamins and minerals which are crucial for healthy weight loss.

Keto Alternative – Even though keto can be considered the holy grail for weight loss, but unfortunately for some women it becomes unsustainable and many just can’t follow this strict no carb regimen. For women who think going Keto isn’t their cup of tea, then I would recommend The Cinderella Solution. This is a super effective weight loss program, based on the concept of ‘flavor pairing’ which supercharges women metabolism and you can lose all the weight you want without eating all that fat. But sadly, it works for Women only. Check out how a pre-diabetic mom, discovered this female fat-loss code missed by modern medicine and lost 84lbs using 2 a simple 2-step ritual that 100% guarantees shocking daily weight loss. 

Keto is MORE than just a diet?

We’re huge believers in eating a real food diet filled with nutrients. That’s why we’re dedicated to creating these amazing meal plans for you. However, living a fullfilled and healthy life is more than just diet. Your sleep, stress levels, community, and exercise levels all matter too.

WEEK 1 – Keto Meal Plan

Below is a brief overview of how the meal plan looks like. Later on you’ll find the full recipes.

Week 1 Breakfast Ideas

  1. Traditional Keto Coffee
  2. Keto Chocolate Hazelnut Muffins
  3. Keto Bacon Mini Frittata

Day 1

Lunch – Bacon and Avocado Caesar Salad

Dinner – Chicken Mushroom Kale Casserole

Notes – Make enough Caesar dressing for Day 6 Lunch and Casserole for Day 3 Dinner

Day 2 

Lunch – Lemon Pepper Tuna Salad

Dinner – Quick Ground Beef Stir-Fry

Day 3 

Lunch – Simple Egg Salad

Dinner – Leftover Chicken, Mushroom and Kale Casserole

Notes – Make enough egg salad for Day 5 Lunch

Day 4 

Lunch – Broccoli Bacon Salad with Fried Eggs

Dinner – Beef Teriyaki with Sesame and Kale

Note – Make enough beef teriyaki for Day 7 Dinner

Day 5 

Lunch – Leftover Egg Salad Stuffed Cucumber Boats

Dinner – Pan Fried Tuscan Chicken Pasta

Day 6 

Lunch – Garlic Shrimp Caesar Salad

Dinner – Apple Dijon Pork Chops with Roasted Broccoli

Day 7 

Lunch – Chicken ‘Noodle’ Soup with Easy Side Salad

Dinner – Leftover Beef Teriyaki with Sesame and Kale

WEEK 1 RECIPES

Breakfast: Traditional Keto Coffee

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

Ingredients:

  • 2 cups of black coffee (480 ml)
  • 2 Tablespoons of ghee (30 ml)
  • 1 teaspoon of MCT oil (5 ml) (or more, if desired)

Instructions:

  1. Place the coffee, ghee, and MCT oil in a blender and blend until fully combined.
  2. Divide the coffee between 2 mugs and serve.

Calories: 143 Fat: 17 g  Total Carbs: 0 g Fiber: 0 g Sugar: 0 g  Net Carbs: 0 g Protein: 0 g

Breakfast: Keto Chocolate Hazelnut Muffins

Prep Time: 10 mins  Cook Time: 20 mins  Yield: 12 muffins

Ingredients:

  • 3 cups of almond flour (360 g)
  • 1/2 cup of coconut oil (120 ml), melted (plus additional to grease the muffin
    pan)
  • 1/2 cup of hazelnuts (100 g), chopped
  • 4 large eggs, whisked
  • 1/2 teaspoon of ground nutmeg (1 g)
  • 1/4 teaspoon of ground cloves (1 g)
  • Stevia or low carb sweetener of choice, to taste
  • Dash of salt
  • 1 teaspoon of baking soda (8 g)
  • 3 oz of 100% dark chocolate (80 g), broken into small pieces

Instructions:

  1. Preheat oven to 350 F (175 C). Grease a 12-cup muffin pan with coconut oil or line with paper liners.
  2. In a large bowl, mix to combine the almond flour, melted coconut oil, chopped hazelnuts, whisked eggs, ground nutmeg, ground cloves, stevia, salt, and baking soda.
  3. Pour equal amounts of batter into the prepared muffin pan. Place equal amounts of the dark chocolate pieces into each muffin cup. Press the chocolate pieces into the batter.
  4. Place the muffin pan in the oven and bake for 18 to 20 minutes until a toothpick comes out clean when inserted into a muffin.
  5. Remove the muffin pan from the oven and let cool before serving. Store any leftover muffins in an airtight container.

Calories: 282 Fat: 25 g Total Carbs: 6 g Fiber: 3g Sugar: 1 g  Net Carbs: 3 g Protein: 8 g

Breakfast: Keto Bacon Mini Frittata

Prep Time: 10 mins  Cook Time: 30 mins Yield: 4 servings

Ingredients:

  • Avocado oil, to grease a muffin pan
  • 4 slices of bacon (112 g), diced
  • 8 spears of asparagus (128 g), chopped small
  • 2 Tablespoons chopped onions (30 g)
  • 8 medium eggs, whisked
  • 1/2 cup of coconut milk (120 ml)
  • Salt and pepper, to taste

Instructions:

  1. Preheat oven to 350 F (175 C). Grease a 12-cup muffin pan with avocado oil or line with paper liners.
  2. In a medium skillet, saute the bacon over medium-high heat until crispy, about 5 minutes. Remove the bacon from the skillet with a slotted spoon and drain on a paper towel-lined plate.
  3. In a medium bowl, combine the cooked bacon, asparagus, and chopped onions with the eggs and coconut milk. Season with salt, to taste. Pour equal amounts of the egg mixture into the prepared muffin pan.
  4. Place the muffin pan in the oven and bake for 25 to 30 minutes until the eggs are set but still slightly soft. Refrigerate any leftover muffins in an airtight container.

Calories: 460 Fat: 41 g Total Carbs: 4 g Fiber: 1 g Sugar: 2 g  Net Carbs: 3 g Protein: 19 g

Week 1 Day 1

Lunch – Bacon and Avocado Caesar Salad 

[Refrigerate half of the Caesar dressing for Day 6 Lunch (L6)]  Prep Time: 10 mins Cook Time: 5 mins  Yield: 2 servings

Ingredients:

For the salad –

  • 4 slices of bacon (112 g), diced
  • 1 head of romaine lettuce (200 g), chopped
  • 1/2 cucumber (110 g), thinly sliced
  • 1/4 medium onion (28 g), thinly sliced
  • 1 large avocado (200 g), sliced

For the Caesar dressing –

  • 1/2 cup of mayo (120 ml)
  • 2 Tablespoons of lemon juice (30 ml)
  • 2 teaspoons of Dijon mustard (10 ml)
  • 2 teaspoons of garlic powder (7 g)
  • Salt and pepper, to taste

Instructions:

  1. Add the bacon to a large nonstick skillet over medium-high heat and saute until crispy, about 5 minutes. Remove the bacon from the skillet with a slotted spoon and place on a paper towel-lined plate to cool.
  2. In a large bowl, whisk to combine the mayo, lemon juice, mustard, and garlic powder. Season with salt and pepper, to taste. Refrigerate half of the Caesar dressing in an airtight container for Day 6 Lunch (L6).
  3. Toss the remaining Caesar dressing with the romaine lettuce leaves. Add the cucumber and onion to the bowl and toss to combine.
  4. Divide the salad between 2 plates and top each salad with equal amounts of cooked bacon and sliced avocado.

(Calories: 652 Fat: 65 g Total Carbs: 15 g Fiber: 9 g Sugar: 3 g Net Carbs: 6 g Protein: 10 g)

Dinner: Chicken Mushroom and Kale Casserole

[Refrigerate half of the casserole for Day 3 Dinner (D3)]  Prep Time: 15 mins Cook Time: 40 mins  Yield: 4 servings

Ingredients:

  • 4 Tablespoons of avocado oil (60 ml), divided, to cook with (plus additional to grease the baking dish)
  • 8 chicken thighs (with skin on) (1200 g)
  • 1 medium onion (110 g), thinly sliced
  • 3 cloves of garlic (9 g), minced or finely diced
  • 2 Tablespoons of fresh rosemary (6 g), chopped
  • 30 white button mushrooms (300 g), sliced
  • 2 oz of kale (56 g), stems removed and chopped
  • Salt and pepper, to taste

Instructions:

  1. Preheat oven to 350°F (180°C). Grease a baking dish with avocado oil and set aside.
  2. With a clean paper towel, pat dry the chicken thighs. Season each side of the chicken with salt and pepper.
  3. Add 3 Tablespoons (45 ml) of avocado oil to a skillet over medium-high heat. Add the chicken to the skillet, skin side down, and cook until the skin is golden brown and crispy, about 5 to 8 minutes.
  4. Carefully turn over the chicken and cook for an additional 1 to 2 minutes. Remove the chicken from the skillet and place skin-side up in the prepared baking dish.
  5. Reduce the heat to medium-low and add the onion, garlic, and fresh rosemary to the same skillet with the cooking fat from the chicken and saute until the onion is soft, about 5 minutes. Add the mushrooms to the skillet and saute until softened, about 2 to 4 minutes. Place the onion mixture around the chicken thighs in the baking dish.
  6. Place the baking dish in the oven and bake at 350°F (180°C) for 20 minutes.
  7. Meanwhile, in a medium bowl, toss the kale with the remaining 1 Tablespoon (15 ml) of avocado oil.
  8. Remove the baking dish from the oven and increase the heat to 400 F (200 C).
  9. Place the kale around the chicken in the baking dish and return the baking dish to the oven.
  10. Continue to bake at 400 F(200C) for an additional 5 minutes until the chicken is cooked through. Check with an instant-read meat thermometer that the internal temperature reaches 165F (75C)
  11. Remove the baking dish from the oven and season with salt and pepper, to taste. Refrigerate (or freeze) half of the casserole for Day 3 Dinner.

(Calories:553 Fat:42g Total Carbs:7g Fiber:2g Sugar:3g Net Carbs:5g Protein:35g)

WEEK 1 DAY 2

Lunch: Lemon Pepper Tuna Salad

Prep Time: 10 mins  Cook Time: 0 mins  Yield: 2 Servings

Ingredients:

  • 2 cans of tuna (340 g), drained and flaked
  • 2 Tablespoons of mayo (30 ml)
  • 1 Tablespoon of Dijon mustard (15 ml)
  • 2 teaspoons of lemon juice (10 ml) (or to taste)
  • 4 cups of spinach (120 g)
  • 2 Tablespoons of olive oil (30 ml)
  • 1 large avocado (200 g), sliced
  • Dash of pepper

Instructions:

  1. In a medium bowl, combine the tuna with the mayo, mustard, and lemon juice. Season with pepper, to taste.
  2. In a large bowl, toss the spinach with the olive oil. Divide the spinach between 2 plates.
  3. Divide the tuna salad in 2 and place on top of the spinach. Top the tuna salad with equal amounts of sliced avocado and serve.

(Calories: 614 Fat: 46 g Total Carbs: 11 g Fiber: 9 g Sugar: 1 g Net Carbs: 2 g Protein: 45 g)

Dinner: Quick Ground Beef Stir-Fry

Prep Time: 10 mins  Cook Time: 15 mins  Yield: 2 Servings

Ingredients:

  • 2 Tablespoons of coconut oil (30 ml), to cook with
  • 2 medium bell peppers (240 g), sliced
  • 10 cherry tomatoes (170 g), chopped
  • 1/2 medium onion (55 g), thinly sliced
  • 3/4 lb of ground beef (338 g)
  • 2 cloves of garlic (6 g), minced or finely diced
  • 1 teaspoon of hot sauce (5 ml) (or to taste) (optional)
  • 2 Tablespoons of fresh cilantro (2 g), chopped
  • Salt and pepper, to taste

Instructions:

  1. In a large skillet, melt the coconut oil over medium-high heat. Add the bell peppers, tomatoes, and onion to the skillet and stir-fry until slightly soft, about 5 minutes.
  2. Add the ground beef to the skillet and stir-fry until browned, about 1 to 3 minutes.
  3. Add the garlic, optional hot sauce, and fresh cilantro to the skillet and continue to stir-fry until the ground beef is cooked to your liking, about an additional 2 to 5 minutes. Season with salt and pepper, to taste.
  4. Divide the stir-fry between 2 plates and serve.

(Calories: 620 Fat: 50 g Total Carbs: 13 g Fiber: 4 g Sugar: 6 g Net Carbs: 9 g Protein: 30 g)

WEEK 1 DAY 3

Lunch: Simple Egg Salad

[Refrigerate half of the egg salad for Day 5 lunch] Prep Time: 10 mins  Cook Time: 15 mins  Yield 4: Servings

Ingredients:

  • 12 medium eggs
  • 1/2 medium onion (55 g), thinly sliced
  • 1/2 cup of mayo (120 ml)
  • 2 Tablespoons of Dijon mustard (30 ml)
  • 1 head of romaine lettuce (200 g), chopped
  • 3 Tablespoons of olive oil (45 ml)
  • Salt and pepper, to taste

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 chop the eggs.
  2. In a medium bowl, combine the chopped eggs and fresh onion with the mayo and mustard. Season with salt and pepper, to taste. Refrigerate half of the egg salad for Day 5 Lunch (L5).
  3. In a large bowl, toss the romaine lettuce with the olive oil.
  4. Divide the lettuce between 2 plates and top with equal amounts of the remaining egg salad.

(Calories: 590 Fat: 57 g Total Carbs: 4 g Fiber: 2 g Sugar: 2 g Net Carbs: 2 g Protein: 19 g)

Dinner: Leftover Chicken Mushroom and Kale Casserole 

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

Ingredients:

  • Leftover Chicken Mushroom and kale casserole from Day 1 Dinner

Instructions:

  1. In the oven or microwave, reheat the leftover casserole to desired temp.
  2. Divide the casserole between 2 plates and enjoy/

(Calories:553 Fat: 42g Total Carbs:7g Fiber: 2g Sugar 3g Net Carbs: 5g Protein: 35g)

WEEK 1 DAY 4

Lunch: Broccoli Bacon Salad with Fried Eggs

Prep Time: 10 Mins  Cook Time: 20 Mins  Yield: 2 Servings

Ingredients:

  • 1/2 head of broccoli (225 g), broken into small florets
  • 2 Tablespoons of coconut oil (30 ml), divided, to cook with
  • 4 slices of bacon (112 g), diced
  • 1/2 medium onion (55 g), thinly sliced
  • 4 medium eggs
  • Salt and pepper, to taste

Instructions:

  1. In a pot of salted water, parboil the broccoli until slightly tender, about 2 to 4 minutes. Remove the broccoli from the water and drain well.
  2. In a large nonstick skillet, melt 1 Tablespoon (15 ml) of 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 parboiled broccoli to the skillet and saute until desired softness, about an additional 2 to 4 minutes. Season with salt and pepper, to taste.
  5. Meanwhile, in a medium skillet, melt the remaining 1 Tablespoon (15 ml) of coconut oil over medium heat. Add the eggs to the skillet and fry to your liking, about 3 minutes for a runny yolk and 5 to 6 minutes for a hard cooked yolk. Season with salt and pepper, to taste.
  6. Divide the broccoli salad between 2 plates. Top each salad with 2 fried eggs and serve.

(Calories: 550 Fat: 48 g Total Carbs: 10 g Fiber: 4 g Sugar: 4 g Net Carbs: 6 g Protein: 22 g)

Dinner: Beef Teriyaki with Sesame and Kale

[Refrigerate half of the beef teriyaki for day 7 dinner] Prep Time: 10 mins Cook Time: 15 mins Yield: 4 Servings

Ingredients:

  • 1/4 cup of gluten-free tamari sauce or coconut aminos (60 ml)
  • 2 Tablespoons of applesauce (30 ml)
  • 4 cloves of garlic (12 g), minced or finely diced
  • 2 Tablespoons of fresh ginger (10 g), minced or finely diced
  • 4 beef steaks (800 g), sliced
  • 1 Tablespoon of sesame seeds (14 g)
  • 1/4 cup of avocado oil (60 ml), to cook with
  • 20 white button mushrooms (200 g), sliced
  • 4 oz of kale (112 g), stems removed and chopped
  • 2 teaspoons of sesame oil (10 ml) (or to taste)
  • Salt and pepper, to taste

Instructions:

  1. In a bowl, whisk to combine the tamari sauce or coconut aminos, applesauce, garlic, and fresh ginger. Place the sliced steaks in the marinade and set aside.
  2. In a large nonstick skillet, toast the sesame seeds over high heat until golden. Remove the sesame seeds from the skillet and set aside.
  3. In the same large skillet, add the avocado oil over high heat. Add the mushrooms to the skillet and stir-fry until golden brown, about 3 to 5 minutes.
  4. Add the steak and the marinade to the skillet and stir-fry until browned, about 2 to 4 minutes.
  5. Add the kale and sesame oil to the skillet and continue to stir-fry until the beef is cooked to your liking and the kale is wilted, about an additional 1 to 3 minutes. Season with salt and pepper, to taste. Refrigerate half of the beef teriyaki for Day 7 Dinner.
  6. Divide the remaining beef teriyaki between 2 plates. Garnish each plate with equal amounts of toasted sesame seeds and serve.

(Calories: 754 Fat: 62 g Total Carbs: 10 g Fiber: 3 g Sugar: 2g Net Carbs: 7g Protein: 38g)

WEEK 1 DAY 5

Lunch: Leftover Egg salad stuffed cucumber boats

Prep Time: 10 mins  Cook Time: 0 Mins  Yield: 2 Servings

Ingredients:

  • 1 cucumber (220 g)
  • Leftover Simple Egg Salad from Day 3 Lunch (L3)
  • 1 large avocado (200 g), sliced

 Instructions:

  1. Cut the cucumber in half lengthwise. Using a spoon, remove the cucumber seeds and discard.
  2. Place cucumber boats on 2 plates and fill equal amounts of leftover egg salad. Top the egg salad with equal amounts of sliced avocado and enjoy.

(Calories: 564 Fat: 51 g Total Carbs: 11 g Fiber: 7 g Sugar: 2 g Net Carbs: 4 g Protein: 21 g)

Dinner: Pan-Fried Tuscan Chicken ‘Pasta’

Prep Time: 10 mins  Cook Time: 15 mins  Yield: 2 Servings

Ingredients:

  • 2 medium eggs, whisked
  • 2 teaspoons of garlic powder (7 g)
  • 2 teaspoons of Italian seasoning (2 g)
  • 1/4 teaspoon of salt (2 g) (plus additional, to taste)
  • Dash of pepper (plus additional, to taste)
  • 2 chicken breasts (400 g), diced
  • 2 Tablespoons of avocado oil (30 ml), to cook with
  • 14 cherry tomatoes (238 g), chopped
  • 1/4 cup of fresh basil leaves (8 g), chopped
  • 1 zucchini (120 g), spiralized or use a vegetable peeler to create noodle-like strands
  • 1 Tablespoon of olive oil (15 ml)
  • 1 teaspoon of lemon juice (5 ml) (or to taste)

Instructions:

  1. In a medium bowl, combine the eggs, garlic powder, Italian seasoning, salt, and pepper. Add the chicken to the bowl and combine until the chicken is completely covered with the egg mixture.
  2. Add the avocado oil to a large skillet over medium-high heat. Add the chicken to the skillet and saute until cooked through, about 6 to 8 minutes.
  3. Add the tomatoes and fresh basil to the skillet and saute until the tomatoes are soft, about 2 to 3 minutes. Season with salt and pepper, to taste.
  4. Meanwhile, in a separate bowl, toss the zucchini “pasta” with the olive oil and lemon juice.
  5. Divide the zucchini “pasta” between 2 plates. Top the “pasta” with equal amounts of the chicken and serve.

(Calories: 671 Fat: 45 g Total Carbs: 8 g Fiber: 2 g Sugar: 5 g Net Carbs: 6 g)

WEEK 1 DAY 6

Lunch: Garlic Shrimp Caesar Salad

Prep Time: 5 Min Cook Time: 10 Min Yield: 2 Servings

Ingredients:

  • 2 Tablespoons of olive oil (30 ml), to cook with
  • 1 lb of shrimp (450 g), defrosted if frozen, peeled and deveined
  • 1 teaspoon of garlic powder (3 g)
  • 1/2 teaspoon of onion powder (1 g)
  • Leftover Caesar dressing from Day 1 Lunch (L1)
  • 1 head of romaine lettuce (200 g), chopped
  • 1/2 cucumber (110 g), thinly sliced
  • Salt and pepper, to taste

Instructions:

  1. Add the olive oil to a large skillet over medium-high heat. Add the shrimp, garlic powder, and onion powder to the skillet and saute until the shrimp are cooked through and opaque, about 2 to 5 minutes. Season with salt and pepper, to taste,
  2. In a large bowl, toss the leftover Caesar dressing with the romaine lettuce and sliced cucumber.
  3. Divide the salad between 2 plates. Top each plate with equal amounts of shrimp and enjoy.

(Calories: 582 Fat: 43 g Total Carbs: 6 g Fiber: 2 g Sugar: 3 g Net Carbs: 4 g Protein: 47 g)

Dinner: Apple Dijon Pork Chops with Roasted Broccoli

Prep Time: 10 mins Cook Time: 20 mins Yield: 2 Servings

Ingredients:

For the pork chops –

  • 2 pork chops (320 g)
  • 6 Tablespoons of ghee (90 ml), divided
  • 2 Tablespoons of applesauce (30 ml)
  • 2 Tablespoon of Dijon mustard (30 ml)
  • Salt and pepper, to taste

For the roasted broccoli –

  • 1/2 head of broccoli (225 g), broken into small florets
  • 1 Tablespoon of olive oil (15 ml)
  • Salt, to taste

Instructions:

For the pork chops –

  1. Generously season the pork chops with salt and pepper.
  2. In a large skillet, 4 Tablespoons (60 ml) of 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 on one side and turn over to cook for an additional 3 to 5 minutes. Check with an instant-read meat thermometer that the internal temperature reaches 145 F (63 C) for medium-rare. Remove the pork chops from the skillet and let rest for 3 to 5 minutes.
  4. Meanwhile, on the stovetop or in the microwave, melt the remaining 2 Tablespoons (30 ml) of ghee. In a small bowl, combine the melted ghee with applesauce and mustard. Season with salt and pepper, to taste.
  5. Place the pork chops on 2 plates and serve with equal amounts of the Dijon sauce.

For the roasted broccoli –

  1. Preheat the oven to 450 F (230 C).
  2. In a large bowl, toss the broccoli with the olive oil. Season with salt, to taste. Place the broccoli in a single layer on a rimmed baking sheet.
  3. Place the baking sheet in the oven and bake for 20 minutes until the broccoli is slightly crispy and cooked to your liking
  4. Divide the roasted broccoli between 2 plates and serve

(Calories: 717 Fat: 63 g Total Carbs: 10 g Fiber: 4 g Sugar: 4 g Net Carbs: 6 g Protein: 37 g)

WEEK 1 DAY 7

Lunch: Chicken ‘Noodle’ Soup with Easy Salad

Prep Time: 10 mins Cook Time: 10 mins Yield: 2 Servings

Ingredients:
For the chicken “noodle” soup –

  • 1 Tablespoon of coconut oil (15 ml), to cook with
  • 1 chicken breast (200 g), diced
  • 1/4 medium onion (28 g), thinly sliced
  • 3 cups of chicken broth (720 ml)
  • 1 zucchini (120 g), spiralized or use a vegetable peeler to create noodle-like strands
  • 1/4 cup of fresh cilantro (4 g), chopped
  • Salt and pepper, to taste

For the side salad –

  • 1 head of romaine lettuce (200 g), chopped
  • 3 Tablespoons of olive oil (45 ml)
  • 1 Tablespoon of lemon juice (15 ml)

Instructions:

  1. In a 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 2 to 4 minutes.
  2. Add the chicken broth to the saucepan and increase the heat to high to bring the broth to a boil. Continue to boil until the chicken is cooked through, about 3 to 5 minutes.
  3. Add the zucchini “noodles” and fresh cilantro to the saucepan and continue to boil for an additional 1 minute. Season with salt and pepper, to taste.
  4. Meanwhile, in a medium bowl, toss the romaine lettuce with the olive oil and lemon juice. Divide the salad between 2 plates.
  5. Divide the soup between 2 bowls and serve with the side salad.

(Calories: 498 Fat: 40 g Total Carbs: 6 g Fiber: 2 g Sugar: 3 g Net Carbs: 4 g Protein: 25 g)

Dinner: Leftover Beef Teriyaki with Sesame and Kale

Ingredients:

– Leftover Beef Teriyaki with Sesame and Kale from Day 4 Dinner (D4)

Instructions:

  1. On the stovetop or in the microwave, reheat the leftover beef teriyaki to desired temperature.
  2. Divide the beef teriyaki between 2 plates and enjoy.

(Calories: 714 Fat: 59 g Total Carbs: 8 g Fiber: 2 g Sugar: 2 g Net Carbs: 6 g Protein: 37 g)

WEEK 2 – Keto Meal Plan

Week 2 Breakfast Ideas

  1. Keto Coconut Coffee
  2. Chicken and Bacon Sausages
  3. Turkey and Vegetable Skillet

Week 2 Day 1 

Lunch: Turkey and Vegetable Skillet

Dinner: Pan-Seared Pork Tenderloin with Garlic Spinach Saute

Week 2 Day 2

Lunch: Lemon Blue Berry Chicken Salad

Dinner: Easy Keto Chili

Week 2 Day 3

Lunch: Leftover Turkey and Vegetable Skillet

Dinner: Pork and Cashew Stir Fry

Week 2 Day 4

Lunch: Spicy Saute Tossed with Avocado

Dinner: Leftover Keto Chili

Week 2 Day 5

Lunch: Spanish Omlette

Dinner: Chicken Broccoli Casserole

Week 2 Day 6

Lunch: Leftover Spanish Omelette with Side Salad

Dinner: Lemon Ghee Salmon with Leek Asparagus Ginger Saute

Week 2 Day 7

Lunch: 3-Ingredient Creamy Smoked Salmon ‘Zucchini Pasta’

Dinner: Leftover Chicken Broccoli Casserole

WEEK 2 RECIPES

Breakfast: Keto Coconut Coffee

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

Ingredients:

  • 2 cups of black coffee (480 ml)
  • 2 Tablespoons of ghee (30 ml)
  • 1 Tablespoon of coconut oil (15 ml)

Instructions:

1. Place the coffee, ghee, and coconut oil in a blender and blend until fully combined.
2. Divide the coffee between 2 mugs and serve.

(Calories: 179 Fat: 21 g Total Carbs: 0 g Fiber: 0 g Sugar: 0 g Net Carbs: 0 g Protein: 0 g)

Breakfast: Chicken and Bacon Sausages

Prep Time: 10 mins Cook Time: 20 mins Yield: 12 servings

Ingredients:

  • 2 slices of bacon (56 g), diced
  • 1 lb of ground chicken (450 g)
  • 1 medium egg, whisked
  • 2 Tablespoons of Italian seasoning (6 g)
  • 2 teaspoons of garlic powder (7 g)
  • 2 teaspoons of onion powder (5 g)
  • Salt and pepper

Instructions:

  1. Preheat oven to 425 F (220 C). Line a rimmed baking tray with aluminium foil or parchment paper and set aside.
  2. In a small skillet, saute the diced bacon until crispy, about 2 to 4 minutes. Remove the bacon from the skillet with a slotted spoon and place on a paper towel-lined plate to drain.
  3. In a large bowl, combine the cooked bacon, ground chicken, whisked egg, Italian seasoning, garlic powder, and onion powder. Season with salt and pepper. Form the chicken mixture into 12 (1/2-inch or 1.25 cm) think patties. Place the patties on the prepared baking sheet.
  4. Place the baking sheet in the oven and bake for 20 minutes until the patties are cooked through. Check with an instant-read meat thermometer that the internal temperature reaches 170 F (76 C).
  5. Let the sausages cool slightly before serving. Refrigerate any leftovers in an airtight container.

(Calories: 370 Fat: 21 g Total Carbs: 3 g Fiber: 1 g Sugar: 1 g Net Carbs: 2 g Protein: 40 g)

WEEK 2 DAY 1

Lunch: Turkey and Vegetable Skillet

[Refrigerate half of the turkey and vegetables for Day 3 Lunch (L3)] Prep Time: 10 mins Cook Time: 20 mins Yield: 2 servings

Ingredients:

  • 1/4 cup of coconut oil (60 ml), to cook with
  • 2 lbs of turkey breasts (900 g), diced (or ground turkey)
  • 8 slices of bacon (224 g), diced
  • 1 medium onion (110 g), thinly sliced
  • 2 cups of spinach (60 g), chopped
  • 3 spears of asparagus (48 g), chopped
  • 2 Tablespoons of fresh thyme (6 g), chopped
  • Salt and pepper, to taste

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, spinach, asparagus, and fresh thyme to the skillet and 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. Refrigerate half of the turkey and vegetables for Day 3 Lunch (L3).
  3. Divide the remaining turkey and vegetables between 2 plates and serve.

(Calories: 674 Fat: 47 g Total Carbs: 4 g Fiber: 1 g Sugar: 2 g Net Carbs: 3 g Protein: 61 g)

Dinner: Pan-Seared Pork Tenderloin with Garlic Spinach Saute

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

Ingredients:

For the pan-seared pork tenderloin –

  • 1 lb of pork tenderloin (450 g)
  • 2 Tablespoons of coconut oil (30 ml), to cook pork with
  • Salt and pepper, to taste

For the garlic spinach saute –

  • 2 Tablespoons of olive oil (30 ml), to cook spinach with
  • 6 cloves of garlic (18 g), minced or finely diced
  • 8 cups of spinach (240 g)
  • Salt, to taste

Instructions:

For the pork tenderloin –

  1. Generously season the tenderloin with salt and pepper.
  2. In a large nonstick skillet, melt the coconut oil over medium-high heat. Add the tenderloin to the skillet and sear on all sides, about 1 to 2 minutes per side.
  3. Reduce heat to medium and continue to cook until done to your liking, about 6 to 8 minutes for medium-rare and 10 minutes for medium. Check with an instant-read meat thermometer that the internal temperature reaches 145 F (63 C) for medium-rare and 150 F (66 C) for medium. Remove the tenderloin from the skillet and let rest for 3 to 5 minutes before slicing.
  4. Divide the sliced tenderloin between 2 plates and serve.

For the garlic spinach saute –

  1. Add the olive oil to a large skillet over medium-high heat. Add the garlic to the skillet and saute until fragrant, about 30 seconds.
  2. Add the spinach to the skillet and saute until wilted, about 1 to 3 minutes. Season with salt, to taste.
  3. Divide the sauted spinach between 2 plates and serve. 

(Calories: 548 Fat: 37 g Total Carbs: 7 g Fiber: 4 g Sugar: 0 g Net Carbs: 3 g Protein: 51 g)

WEEK 2 DAY 2

Lunch: Lemon Blue Berry Chicken Salad

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

Ingredients:

For the salad –

  • 1 Tablespoon of coconut oil (15 ml), to cook with
  • 1 chicken breast (200 g), diced
  • 1 head of romaine lettuce (200 g), chopped
  • 1/2 cucumber (110 g), thinly sliced
  • 1/4 medium onion (28 g), thinly sliced
  • 10 blueberries (5 g) (or other berry, of choice)
  • Salt and pepper, to taste

For the dressing –

  • 3 Tablespoons of olive oil (45 ml)
  • 1 Tablespoon of lemon juice (15 ml) (or to taste)

Instructions:

  1. In a medium skillet, melt the coconut oil over medium-high heat. Add the chicken to the skillet and saute until cooked through, about 5 minutes. Season with salt and pepper, to taste.
  2. In a large bowl, whisk to combine the olive oil and lemon juice. Toss the dressing with the romaine lettuce. Add the cooked chicken, cucumber, onion, and blueberries to the bowl and toss to combine.
  3. Divide the salad between 2 plates and serve.

(Calories: 467 Fat: 38 g Total Carbs: 6 g Fiber: 2 g Sugar: 3 g Net Carbs: 4 g Protein: 25 g)

Dinner: Easy Keto Chili

[Refrigerate half of the chili for Day 4 Dinner (D4)] Prep Time: 10 mins   Cook Time: 70 mins Yield: 4 servings

Ingredients:

  • 3 Tablespoons of avocado oil (45 ml), to cook with
  • 2 medium bell peppers (240 g), diced
  • 1 medium onion (110 g), thinly sliced
  • 10 white button mushrooms (100 g), chopped
  • 2 lbs of ground beef (900 g)
  • 2 teaspoons of cumin powder (4 g)
  • 1 teaspoon of chili powder (2 g) (or to taste)
  • 1 teaspoon of ground coriander (2 g)
  • 2 cups of beef broth (480 ml)
  • 1 can of diced tomatoes (14 oz or 400 g)
  • 2 cloves of garlic (6 g), minced or finely
  • Salt and pepper, to taste

Instructions:

  1. Add the avocado oil to a large pot over medium-high heat. Add the bell peppers, onion, and mushrooms to the pot and saute until the vegetables are soft and slightly browned, about 6 to 8 minutes.
  2. Add the ground beef, cumin, chili powder, and ground coriander to the pot and saute until the ground beef is browned, about 4 to 5 minutes.
  3. Add the beef broth and diced tomatoes to the pot and bring to a boil.
  4. Reduce the heat to a simmer and cook, partially covered, for 45 to 55 minutes, stirring occasionally.
  5. Remove the lid and add the garlic to the pot. Continue to cook, uncovered, for about 10 minutes or until the chili reaches desired consistency. Season with additional salt and pepper, to taste. Refrigerate half of the chili for Day 4 Dinner (D4).
  6. Divide the remaining chili between 2 bowls and serve.

(Calories: 751 Fat: 59 g Total Carbs: 12 g Fiber: 4 g Sugar: 6 g Net Carbs: 8 g Protein: 40 g)

Week 3 Day 3

Lunch: Leftover Turkey and Vegetable Skillet

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

Ingredients:

– Leftover Turkey and Vegetable Skillet from Day 1 Lunch (L1)

Instructions:

  1. On the stovetop or in the microwave, reheat the leftover turkey and vegetables to desired temperature.
  2. Divide the turkey and vegetables between 2 plates and enjoy.

(Calories: 675 Fat: 47 g Total Carbs: 4 g Fiber: 1 g Sugar: 2 g Net Carbs: 3 g Protein: 61 g)

Dinner: Pork and Cashew Stir-Fry

Prep Time: 10 mins Cook Time: 15 mins Yield: 2 Servings

Ingredients:

  • 3 Tablespoons of coconut oil (45 ml), divided, to cook with
  • 1 medium egg, whisked
  • 1 medium bell pepper (120 g), sliced
  • 1/2 medium onion (55 g), thinly sliced
  • 1 and 1/2 oz of cashews (42 g) (or nut of choice)
  • 3/4 lb of pork tenderloin (338 g), thinly sliced
  • 2 Tablespoons of gluten-free tamari sauce or coconut aminos (30 ml)
  • 2 teaspoons of sesame oil (10 ml) (or to taste) (optional)
  • 1 teaspoon of chili oil (5 ml) (or to taste) (optional)
  • 2 cloves of garlic (6 g), minced or finely diced
  • 1 Tablespoon of fresh ginger (5 g), minced or finely diced
  • Salt and pepper, to taste

Instructions:

  1. In a large nonstick skillet, melt 1 Tablespoons (15 ml) over medium heat. Add the egg to the skillet and scrambled until fully cooked, about 1 to 2 minutes. Season with salt and pepper, to taste. Remove the scrambled egg from 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 bell pepper, onion, and cashews to the skillet and stir-fry until the vegetables are soft, about 4 to 6 minutes.
  3. Add the tenderloin to the skillet and stir-fry until browned, about 2 to 4 minutes.
  4. Add the scrambled egg, tamari sauce or coconut aminos, optional chili oil, optional sesame oil, garlic, and fresh ginger to the skillet and continue to stir-fry until the pork is cooked to your liking, about 1 to 3 minutes. Season with salt and pepper, to taste.
  5. Divide the stir-fry between 2 plates and serve.

(Calories: 629 Fat: 46 g Total Carbs: 15 g Fiber: 2 g Sugar: 4 g Net Carbs: 13 g Protein: 43 g)

Week 4 Day 4

Lunch: Spicy Saute tossed with Avocado

Prep Time: 10 mins Cook Time: 5 mins Yield: 2 Servings

Ingredients:

  • 1 chicken breast (200 g), diced
  • 1 Tablespoon of garlic powder (10 g)
  • 1 teaspoon of salt (5 g) (plus additional, to taste)
  • 1/2 Tablespoon of onion powder (4 g)
  • 1 teaspoon of chili powder (2 g) (or to taste) (optional)
  • Dash of pepper (plus additional, to taste)
  • 1 Tablespoon of avocado oil (15 ml), to cook with
  • 1 large avocado (200 g), chopped
  • 1 medium bell pepper (120 g), chopped
  • 1/2 cucumber (110 g), chopped
  • 1/4 medium onion (28 g), thinly sliced
  • 2 Tablespoons of olive oil (30 ml)
  • 1 teaspoon of mustard (5 ml)

Instructions:

  1. In a small bowl, toss to combine the chicken with the garlic powder, salt, onion powder, optional chili powder, and pepper.
  2. Add the avocado oil to a large skillet over medium-high heat. Add the seasoned chicken to the skillet and salt until cooked through, about 5 minutes.
  3. In a medium bowl, toss the cooked chicken, avocado, bell pepper, cucumber, and onion with the olive oil and mustard. Season with salt and pepper, to taste.
  4. Divide the saute between 2 plates and serve.

(Calories: 576 Fat: 46 g Total Carbs: 18 g Fiber: 9 g Sugar: 5g Net Carbs: 9g Protein: 27g)

Dinner: Leftover Easy Keto Chili

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

Ingredients:

  • Leftover Easy Keto Chili from Week 2 Day 2 Dinner.

Instructions:

  1. On the stovetop or or in the microwave, reheat the leftover chili to desired temperature
  2. Divide the chili between 2 bowls and enjoy.

Calories: 751 Fat 59g Total Carbs: 12g Fiber: 4g Sugar: 6g Net Carbs: 8g Protein: 40g

WEEK 2 DAY 5

Lunch: Spanish Omlette

[Refrigerate half of the omelette for Day 6 Lunch] Prep Time: 15 mins Cook Time: 30 mins Yield 4 Servings

Ingredients:

  • 3 Tablespoons of olive oil (45 ml), to cook with (plus additional to grease the baking dish)
  • 1/2 head of cauliflower (300g), broken into small florets
  • 2 medium bell peppers (240g), thinly sliced
  • 1/2 medium onion (55g), thinly sliced
  • 10 medium eggs, whisked
  • 1/4 cup of coconut cream (60 ml)(from the top of a refrigerated can of coconut milk)
  • 1/4 cup of fresh parsley (4g), chopped
  • 1 large avocado (200g), sliced
  • Salt and pepper, to taste

Instructions:

  1. Preheat oven to 350F (175C). Grease a 9-inch (23cm by 23 cm) baking dish with olive oil and set aside.
  2. In a pot of salted water, parboil the cauliflower until slightly tender, about 2 minutes. Remove the cauliflower from the water and drain well.
  3. Meanwhile, add the olive oil to a large skillet over medium-high heat. Add the bell pepper and onion to the skillet and saute until the vegetables are soft, about 6 to 8 minutes. Season with salt and pepper, to taste. Set aside and cool slightly.
  4. In a large bowl, combine the parboiled cauliflower and sauteed vegetables with the whisked eggs, coconut cream and fresh parsley. Pour the egg mixture into the greased baking dish.
  5. Place the baking dish in the oven and bake for 20 minutes until the eggs are set but still slightly soft.
  6. Remove the baking dish from the oven and let cool slightly. Refrigerate half of the omelette Week 2 Day 6 Lunch.
  7. Divide the remaining omelette between 2 plates and top with equal amounts of sliced avocado.

(Calories: 473 Fat: 38g Total Carbs: 17g Fiber: 10g Sugar: 5g Net Carbs: 7g Protein: 19g)

Dinner: Chicken Broccoli Casserole

[Refrigerate half of the casserole for Day 7 Dinner] Prep Time: 10 mins Cook Time: 75 mins Yield: 4 Servings

Ingredients:

  • 1/4 cup of coconut oil (60 ml), to cook chicken with
  • 4 chicken breasts (800g), diced
  • 1 head of broccoli (450g), broken into small florets
  • 1/2 head of cauliflower (300g), broken into small florets
  • 1/2 medium onion (55g), thinly sliced
  • 4 white button mushrooms (40g), sliced
  • 1 tablespoons of garlic powder (10g)
  • 3 Tablespoons of fresh thyme (9g), chopped
  • 2 Tablespoons of fresh parsley (2g), chopped
  • 1 cup of coconut cream (240 ml) (from the tops of 2 refrigerated cans of coconut milk)
  • 2 Tablespoons of ghee (30 ml), melted
  • Salt and Pepper, to taste

Instructions:

  1. Preheat oven to 350F (175C)
  2. In a large skillet, melt the coconut oil over medium-high heat. Add the chicken to the skillet and saute until cooked through, about 10 to 15 minutes. Season with salt and pepper, to taste.
  3. In a large bowl, combine the cooked chicken, broccoli, cauliflower, onion, mushrooms, garlic powder, fresh thyme and fresh parsley with the coconut cream.
  4. Cover the bottom of a large baking dish with the melted ghee. Pour the chicken mixture into the baking dish.
  5. Place the baking dish in the oven and bake for 1 hour until the vegetables are soft to your liking.
  6. Remove the baking dish from the oven and let cool slightly. Refrigerate half of the casserole for Day 7 dinner.
  7. Divide the remaining casserole between 2 plates and serve.

(Calories: 759 Fat:53g Total Carbs: 17 g Fiber:6g Sugar: 6g Net Carbs: 11g Protein: 52g)

WEEK 2 DAY 6

Lunch: Leftover Spanish Omelette with Side Salad

Prep Time: 10 mins Cook Time: 0 mins Yield: 2 Servings

Ingredients:

  • 1 head of romaine lettuce (200g), chopped
  • 3 Tablespoons of olive oil (45ml)
  • 1 Tablespoon of lemon juice (15 ml)
  • Leftover Spanish Omelette from Day 5 Lunch

Instructions:

  1. In a large bowl, toss to combine the romaine lettuce with the olive oil and lemon juice. Divide the salad between 2 bowls.
  2. In the oven or microwave, reheat the leftover omelette to desired temperature.
  3. Divide the omelette between 2 plates and enjoy with the side salad.

(Calories: 511 Fat 45g Total Carbs: 12g Fiber: 5g Sugar:6g Net Carbs: 7g Protein: 18g)

Dinner: Lemon Ghee Salmon with Leek Asparagus Ginger Saute

Prep Time: 10 min Cook Time: 20 mins Yield: 2 Servings

Ingredients:

For the garlic ghee salmon –

  • 2 filets of salmon (with skin on), fresh or frozen (340g), defrosted if forzen
  • 1 Tablespoon of ghee (15ml), melted
  • 4 cloves of garlic (12g), minced or finely diced
  • 2 teaspoons of lemon juice (10 ml)
  • Salt, to taste

For the leek asparagus ginger saute –

  • 2 Tablespoons of avocado oil (30ml), to cook with
  • 10 spears of asparagus (160g), chopped
  • 1 leek (90g), sliced
  • 1 Tablespoon of lemon juice (15ml)
  • 2 teaspoons of ginger powder(4g)
  • Salt, to taste

Instructions:

  1. Preheat oven to 400F (200C). Place each salmon filet on a separate piece of aluminium foil of parchment paper.
  2. In a small bowl, combine the melted ghee, garlic, and lemon juice. Season with salt, to taste. Cover each salmon filet with equal amounts of the ghee mixture. Tightly fold the aluminium foil or parchment paper into packets. Place the packets on a baking sheet.
  3. Place the baking sheet in the oven and bake for 10 minutes. Open each packet and continue to bake for an additional 10 minutes until the salmon is cooked through and flakes easily. Remove the salmon from the oven and let cool slightly.
  4. Meanwhile, add the avocado oil to a large skillet over medium-heat. Add the asparagus and leek to the skillet and saute until the vegetables are soft, about 8 to 10 minutes.
  5. Add the lemon juice and ginger powder to the skillet and saute for an additional 1 to 2 minutes. Season with salt, to taste.
  6. Divide the saute between 2 plates and top each plate with a salmon filet.

(Calories:682 Fat: 51g Total Carbs: 15g Fiber: 4g Sugar: 5g Net Carbs: 11g Protein: 43g)

WEEK 2 DAY 7

Lunch: 3-Ingredient Creamy Smoked Salmon ‘Pasta’

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

Ingredients: 

  • 2 Tablespoons of coconut oil (30 ml), to cook with
  • 8 oz of smoked salmon (224 g), diced
  • 2 zucchinis (240g), spiralized or use a peeler to create noodle-like strands
  • 1/4 cup of mayo (60ml)

Instructions:

  1. In a medium skillet, melt the coconut oil over medium-high heat. Add the smoked salmon to the skillet and saute until slightly browned, about 2 to 3 minutes.
  2. Add the zucchini ‘pasta’ to the skillet and saute until soft. about 1 to 2 minutes.
  3. Add the mayo to the skillet and stir well to combine.
  4. Divide the smoked salmon ‘pasta’ between 2 plates and serve.

(Calories: 470 Fat: 42g Total Carbs: 4g Fiber: 1g Sugar: 2g Net Carbs: 3g Protein: 21g)

Dinner: Leftover Chicken Broccoli Casserole

Prep Time: 5 mins Cook Time: 0 mins Yield: 2 Servings

Ingredients:

  • Leftover Chicken Broccoli Casserole from Day 5 dinner

Instructions:

  1. In the oven or microwave, reheat the leftover chicken brocolli casserole to desired temperature.
  2. Divide the casserole between 2 plates and enjoy.

(Calories: 759 Fat: 53g Total Carbs: 17g Fiber: 6g Sugar: 6g Net Carbs: 11g Protein: 52g)

WEEK 3 – KETO MEAL PLAN

Breakfast Recipes: 

  1. Frothy Keto Coffee
  2. Keto Breakfast Stack
  3. Keto Apple Cinnamon Muffins

Week 3 Day 1

Lunch: Chicken Pepper Stir-Fry

Dinner: Keto Cottage Pie

Week 3 Day 2

Lunch: Mini Spinach Meatloaves with Creamy Cucumber Salad

Dinner: Creamy Tomato Basil Chicken ‘Pasta’

Week 3 Day 3

Lunch: Chicken Cauliflower ‘Couscous’ Salad

Dinner: Easy Salmon Curry

Week 3 Day 4

Lunch: Baked eggs in avocados

Dinner: Leftover Keto Cottage Pie

Week 3 Day 5

Lunch: Leftover mini spinach meatloaves with avocado salad

Dinner: One-pot pork and cabbage stew

Week 3 Day 6

Lunch: Leftover Chicken Cauliflower ‘Couscous’ Salad

Dinner: Zucchini beef saute with garlic and cilantro

Week 3 Day 7

Lunch: Chicken hash with coconut dijon sauce

Dinner: Leftover one pot and cabbage stew

WEEK 3 RECIPES

Breakfast recipes: Frothy Keto Coffee

Prep Time: 5 mins Cook Time: 0 mins Yield: 2 Servings

Ingredients:

  • 2 cups of black coffee (480ml)
  • 1/4 cup of unsweetened coconut milk or unsweetened almond milk (60 ml)
  • 2 Tablespoon of coconut oil (15 ml)

Instructions:

  1. Place the coffee, coconut milk or almond milk, ghee, and coconut oil in a blender and blend until fully combined.
  2. Divide the coffee between 2 mugs and serve

(Calories: 190 Fat: 22g Total Carbs: 0g Fiber: 0g Sugar: 0g Net Carbs: 0g Protein: 0g)

Breakfast: Keto Breakfast Stack

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

Ingredients:

  • 4 slices bacon (112g)
  • 1/4 lb of ground pork (110g)
  • 1/4 lb of ground chicken (110g)
  • 1 medium egg, whisked
  • 2 teaspoons of Italian seasoning (2g)
  • 1 teaspoon of salt (5g)
  • 1/4 teaspoons of black pepper (1/2g)
  • 2 large portobello mushrooms (or other mushrooms), stems removed
  • 1 avocado, sliced

Instructions:

  1. In a large skillet, saute the bacon over medium-high heat until crispy, about 4 to 5 minutes. Remove the bacon from the skillet and place on a paper towel-lined plate to drain. Reserve the bacon grease.
  2. In a medium bowl, combine the ground pork, ground chicken, whisked egg, Italian seasoning, and salt. Form the mixture into 4 thin patties.
  3. Place the patties in the skillet with the reserved bacon grease and fry over medium-high heat until fully cooked, about 2 to 4 minutes per side. Removed the cooked patties from the skillet and set aside.
  4. Place the mushrooms in the same skillet and cook over medium-high heat until soft to your liking, about 2 to 3 minutes per side. Remove the mushrooms from the skillet and set aside.
  5. To assemble, place each mushroom on a plate and stack with 2 patties, 3 avocado slices, and 2 slices of bacon. Serve the breakfast stack with any remaining avocado slices.

(Calories: 680 Fat: 54g Total Carbs: 13g Fiber: 8g Sugar: 2g Net Carbs: 5g Protein: 38g)

Breakfast: Keto Apple Cinnamon Muffins

Prep Time: 10 mins Cook Time: 20 mins Yield: 12 muffins

Ingredients:

  • 3 cups of almond flour (180g)
  • 1/2 cup of ghee (120ml), melted (plus additional to grease the muffin pan)
  • 1/4 cup of applesauce (60ml)
  • 1 teaspoon of lemon juice (5ml)
  • 3 medium eggs, whisked
  • 3 tablespoons of cinnamon powder (18g)
  • 1 teaspoon of nutmeg (2g)
  • 1/4 teaspoon of ground cloves (1g)
  • 1 teaspoon of baking soda (4g)
  • Stevia or low carb sweetener of choice, to taste

Instructions:

  1. Preheat oven to 350F (175C). Grease a 12-cup muffin pan with melted ghee or line with paper liners.
  2. In a large bowl, combine the ingredients until smooth. Pour the mixture into the prepared muffin pan.
  3. Place the baking pan in the oven and bake for 18 to 20 minutes until a toothpick comes out clean when you insert it into a muffin.
  4. Remove the muffins from the oven and let cool before serving. Store any leftovers in an airtight container.

(Calories: 241 Fat: 22g Total Carbs: 7g Fiber: 4g Sugar: 2g Net Carbs: 3g Protein: 7g)

Week 3 Day 1

Lunch: Chicken Pepper Stir-Fry

Prep Time: 10 mins Cook Time: 15 mins Yield: 2 Servings

Ingredients:

  • 3 Tablespoons of coconut oil (45ml), to cook with
  • 2 medium bell peppers (240g), sliced
  • 2 chicken breasts (400g), thinly sliced
  • 1 Tablespoon of gluten-free tamari sauce or coconut aminos (15ml)
  • 1/4 teaspoon of chili powder (1g) (or to taste) (optional)
  • Salt and pepper, to taste

Instruction:

  1. In a large skillet, melt the coconut oil over medium-high heat. Add the bell peppers to the skillet and stir-fry until slightly softened, about 3 to 4 minutes.
  2. Add the chicken to the skillet and stir-fry until cooked through, about 8 to 10 minutes.
  3. Add the tamari sauce sauce or coconut aminos and optional chili powder to the skillet and stir-fry for an additional 1 minute. Season with salt and pepper, to taste.
  4. Divide the stir-fry between 2 plates and serve.

(Calories: 595 Fat: 41g Total Carbs: 7g Fibers: 2g Sugar: 3g Net Carbs: 5g Protein: 48g)

Dinner: Keto Cottage Pie

[Refrigerate half of the cottage pie for Day 4 Dinner] Prep Time: 15 mins Cook Time: 45 mins Yield: 4 servings

Ingredients:

  • 1 head of cauliflower (600g), broken into small florets
  • 2 tablespoons of ghee (30ml), melted
  • 1/4 cup of avocado oil (60ml), to cook with (plus additional to grease the baking dish)
  • 1 medium onion (110g), thinly sliced
  • 1 1/2 lbs of ground beef (675g)
  • 2 carrots (100g), grated
  • 2 tablespoons of Italian seasoning (6g)
  • 2 tablespoons of fresh parsley (2g), chopped
  • Salt and pepper, to taste

Instructions:

  1. Preheat the oven to 350F (175C). Grease a baking dish (9-inch X 9-inch or 23 cm X 23 cm) with avocado oil and set aside.
  2. Boil or steam the cauliflower until fork-tender, about 5 to 10 minutes (depending on the size of the florets). Drain well.
  3. Using a food processor or blender, combine the cauliflower with the melted ghee until smooth. Season with salt, to taste. Set aside.
  4. Meanwhile, add the avocado oil to a large skillet over medium-high heat. Add the onion to the skillet and avocado and saute until translucent, about 4 to 5 minutes.
  5. Add the ground beef and carrots to the skillet and saute until the ground beef is browned, about 8 to 10 minutes.
  6. Add the Italian seasoning and fresh parsley to the skillet and saute for an additional 1 to 2 minutes. Season with salt and pepper, to taste.
  7. Place the beef mixture in the bottom of the prepared baking dish. Spread the reserved cauliflower mash over the beef mixture.
  8. Place the baking dish in the oven and bake for 30 minutes.
  9. Remove the baking dish from the oven and let cool slightly. Refrigerate half of the cottage pie for Day 4 Dinner.
  10. Divide the remaining cottage pie between 2 plates and serve.

(Calories: 684 Fat:57g Total Carbs:13g Fiber:5g Sugar:6g Net Carbs:8g Protein: 32g)

WEEK 2 DAY 2

Lunch: Mini Spinach Meatloaves with Creamy Cucumber Salad

Prep Time:10 mins Cook Time:30 mins Yield:4 servings [Refrigerate half of the mini meatloaves for Day 5 lunch]

Ingredients:

For the mini spinach meatloaves –

  • 2 Tablespoons of coconut oil (30ml) (plus additional to grease the muffin pan)
  • 1 medium onion (110g), minced or finely diced
  • 4 cloves of garlic (12g), minced or finely diced
  • 1/2lb of ground beef (225g)
  • 1/2lb of ground pork(225g)
  • 8 cups of spinach (240g), chopped
  • 8 medium eggs, whisked
  • 2/3 cup of coconut milk (160ml)
  • 2 Tablespoons of Italian seasoning (6g)
  • 1 Tablespoons of salt (15g)
  • 1 teaspoons of pepper (1g)

For the creamy cucumber salad –

  • 1 cucumber (220g), thinly sliced
  • 2 tablespoons of lemon juice (30ml) (or to taste)
  • Salt, to taste

Instructions:

For the mini spinach meatloaves –

  1. Preheat oven to 400F(200C). Grease 2 (12 cups each) muffin pans with coconut oil or line with paper liners and set aside.
  2. In a large skillet, melt the coconut oil over medium-high heat. Add the onion and garlic to the skillet and saute until the onion is soft, about 4 to 5 minutes.
  3. Add the ground beef and ground pork to the skillet and saute until cooked through, about 6 to 8 minutes.
  4. Add the spinach to the skillet and saute until wilted, about 2 to 3 minutes. Remove the skillet from the heat and set aside to cool.
  5. In a large bowl, combine the cooled beef mixture with the whisked eggs, coconut milk, Italian seasoning, salt, and pepper. Pour equal amounts of the mixture into the prepared muffin pans.
  6. Place the muffin pan in the oven and bake for 10-12 minutes until cooked through and the eggs are set. Refrigerate half of the mini meatloaves for Day 5 lunch.
  7. Divide the remaining mini meatloaves between 2 plates and serve.

For the creamy cucumber salad-

  1. In a medium bowl, combine the sliced cucumber with the mayo and lemon juice. Season with salt, to taste.
  2. Divide the cucumber salad between 2 bowls and serve.

(Calories: 625 Fat: 49g Total Carbs: 10g Fiber:4g Sugar:4g Net Carbs:6g Protein:38g)

Dinner: Creamy Tomato Basil Chicken ‘Pasta’

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

Ingredients:

  • 2 Tablespoons of coconut oil (30ml), to cook with
  • 2 chicken breasts (400g), diced
  • 1 can of diced tomatoes (14 oz or 400g), drained
  • 1/4 cup of coconut milk (60ml) (from the top of a refrigerated can of coconut milk)
  • 1/2 cup of fresh basil leaves (16g), chopped
  • 4 cloves of carlic (12g), minced or finely diced
  • 1 zucchini (120g), spiralized or use a peeler to make into long noodle-like strands
  • Salt and pepper, to taste

Instructions:

  1. In a large skillet, melt the coconut oil over medium-high heat. Add the chicken to the skillet and saute until fully cooked, about 8 to 10 minutes.
  2. Add the diced tomatoes to the skillet and saute until soft, about 2 to 3 minutes
  3. Add the coconut cream, fresh basil, and garlic to the skillet and cook until the sauce starts to thicken, about 2 to 3 minutes. Season with salt and pepper, to taste.
  4. Divide the zucchini ‘pasta’ between 2 plates. Top the zucchini ‘pasta’ with equal amounts of the creamy basil chicken and serve.

(Calories:633 Fat:40g Total Carbs:15g Fiber:4g Sugar:6g Net Carbs:11g Protein:49g)

WEEK 3 DAY 3

Lunch: Chicken Cauliflower ‘Couscous’ Salad

[Refrigerate half of the ‘couscous’ salad for Day 6 lunch] Prep Time:15 mins Cook Time: 10 mins Yield: 4 Servings

Ingredients:

  • 2 Tablespoons of coconut oil (30 ml), divided, to cook with
  • 2 chicken breasts (400g), diced
  • 1 head of cauliflower (600 g), processed into rice-like pieces
  • 1 cucumber (220g), diced
  • 1 medium bell pepper (120g), diced
  • 4 green onions (20g), chopped
  • 1/2 cup of fresh parsley (8g), chopped
  • 2 Tablespoon of olive oil (30ml)
  • 1 Tablespoon of lemon juice (15ml) (or to taste)
  • 2 teaspoons of garlic powder (7g)
  • 2 teaspoons of cumin powder (4g)
  • Salt and pepper, to taste

Instructions:

  1. In a large skillet, melt the coconut oil over medium-high heat. Add the chicken to the skillet and saute until fully cooked, about 8 to 10 minutes. Season with salt and pepper, to taste.
  2. In a large bowl, combine the cooked the cooked chicken, cauliflower, cucumber, bell pepper, green onions, and fresh parsley with the olive oil, lemon juice, garlic powder, and cumin powder. Season with additional salt and pepper, to taste. Refrigerate half of the ‘couscous’ salad for Day 6 lunch.
  3. Divide the remaining ‘couscous’ between 2 bowls and serve.

(Calories: 371 Fat: 24g Total Carbs: 11g Fiber: 4g Sugar: 5g Net Carbs: 7g Protein: 27g)

Dinner: Easy Salmon Curry

Prep Time: 10 mins Cook Time: 15 mins Yield: 2 Servings

Ingredients:

  • 2 Tablespoons of coconut oil (30 ml), to cook with
  • 1/2 medium onion (55g), thinly sliced
  • 7 oz of green beans (196g), diced
  • 2 cups of chicken broth (480ml)
  • 1 lb of salmon (with skin on), fresh or frozen (450g), defrosted in frozen, diced
  • 1 ad 1/2 tablespoons of curry powder (11g)
  • 1 teaspoon of garlic powder (3g)
  • 1/2 cup if coconut cream (120ml) (from the top of a refrigerated can of coconut milk)
  • 2 Tablespoons of fresh basil leaves (4g), chopped (for garnish)
  • Salt and pepper, to taste

Instructions:

  1. In a large saucepan, melt the coconut oil over medium-high heat. Add the onion and saute until translucent, about 2 to 3 minutes.
  2. Add the green beans to the saucepan and saute until slightly soft, about 5 to 6 minutes.
  3. Add the chicken broth to the saucepan and bring to a boil.
  4. Add the salmon, curry powder, and garlic powder to the saucepan and continue to boil for  1 minute.
  5. Reduce the heat to a simmer and add the coconut cream. Continue to simmer, stirring occasionally, until the salmon is fully cooked, about 3 to 5 minutes. Season with salt and pepper, to taste.
  6. Divide the curry between 2 bowls and garnish with equal amounts of the fresh basil.

(Calories: 909 Fat: 67g Total Carbs: 16g Fiber: 6g Sugar: 3g Net Carbs: 10g Protein: 59g)

WEEK 3 DAY 4

Lunch: Baked Eggs in Avocados

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

Ingredients:

  • 2 large avocados (400 g)
  • 4 medium eggs
  • 2 Tablespoons of olive oil (30 ml), divided
  • 2 cups of spinach (60 g)
  • Salt and pepper, to taste

Instructions:

  1. Preheat oven to 400 F (200 C).
  2. Slice each avocado in half lengthwise. Remove and discard the avocado pits. Place each avocado half on a baking sheet.
  3. Crack each egg into a bowl. Carefully remove each yolk from the bowl and place in each avocado half.
  4. Pour approximately 1 teaspoon (5 ml) of olive oil over each avocado half.
  5. Place the baking sheet in the oven and bake for 12 minutes.
  6. Remove the baking sheet from the oven and season each avocado with salt and pepper, to taste.
  7. Divide the spinach between 2 plates. Place 2 baked avocado halves on each  plate and drizzle with the remaining olive oil.

(Calories: 572 Fat: 51 g Total Carbs: 18 g Fiber: 14 g Sugar: 1 g Net Carbs: 4 g Protein: 17 g)

Dinner: Leftover Keto Cottage Pie

Prep Time: 5 mins Cook Time: 0 mins Yield: 2 Servings

Ingredients:

  • Leftover Keto Cottage Pie from Day 1 Dinner

Instructions:

  1. In the oven or microwave, reheat the leftover cottage pie to desired temperature.
  2. Divide the cottage pie between 2 plates and enjoy

(Calories: 684 Fat: 57g Total Carbs: 13g Fiber: 5g Sugar: 6g Net Carbs: 8g Protein: 32g)

WEEK 5 DAY 5

Lunch: Leftover Mini Spinach Meatloaves with Avocado Salad

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

Instructions:

  1. In a small bowl, combine the avocado with the olive oil and balsamic vinegar. Season with sale and pepper, to taste.
  2. In the oven or microwave, reheat the leftover mini meatloaves to desired temperature.
  3. Divide the mini meatloaves between 2 plates and enjoy with the avocado salad.

(Calories: 725 Fat: 58g Total Carbs: 16g Fiber:8g Sugar: 3g Net Carbs: 8g Protein: 37gm)

Dinner: One-pot Pork and Cabbage Stew

Prep Time: 20 mins Cook Time: 2 hours Yield: 4 Servings [Refrigerate half of the stew for Day 7 dinner]

Ingredients:

  • 2 Tablespoons of coconut oil (30ml), to cook with
  • 2 lbs of pork shoulder (900g), cubed
  • 1 head of cabbage (700g), thinly sliced
  • 1 medium onion (110g), thinly sliced
  • 1/2 leek (45g), sliced
  • 3 cups of cold water (720ml)
  • 1 Tablespoon of apple cider vinegar (15ml)
  • 2 teaspoon of fresh ginger (5g), minced or finely diced
  • Pepper, to taste

Instructions:

  1. In a large pot or Dutch oven, melt the coconut oil over medium-high heat. In batches, sear the pork until browned on all sides, about 5 to 6 minutes per batch. Return the browned pork to the pot.
  2. Reduced the heat to medium and add the cabbage, onion, leek, water, apple cider vinegar, salt, and fresh ginger to the pot.
  3. Cover and simmer, stirring occasionally, for 2 hours until the vegetables are soft and the pork is fork-tender. Add additional water to the pot during the cook time, if needed. Season with additional salt and pepper, to taste. Refrigerate half of the stew for Day 7 dinner.
  4. Divide the remaining stew between 2 bowls and serve.

(Calories: 544 Fat: 35g Total Carbs: 14g Fiber: 5g Sugar: 7g Net Carbs: 9 g Protein: 42g)

WEEK 3 DAY 6

Lunch: Leftover Chicken Cauliflower ‘Couscous’ Salad

Prep Time: 5 mins Cook Time: 0 Yield: 2 Servings

Ingredients:

  • Leftover chicken cauliflower ‘couscous’ salad from day 3 lunch.

Instructions:

  1. If desired, reheat the leftover chicken cauliflower ‘couscous’ salad.
  2. Divide the ‘couscous’ salad between 2 plates and enjoy.

(Calories: 372 Fat: 24g Total Carbs: 11g Fiber: 4g Sugar: 5g Net Carbs:7g Protein: 27g)

Dinner: Zucchini Beef Saute with Garlic and Cilantro

Prep Time: 10 mins Cook Time: 10 mins Yield: 2 Servings

Ingredients:

  • 3 Tablespoons of avocado oil (45ml), to cook with
  • 2 beef steaks (400g), sliced into 1-inch (2 and 1/2 cm) strips
  • 1 zucchini (120g), sliced into 1-inch (2 1/2 cm) strips
  • 2 Tablespoons of gluten-free tamari sauce or coconut aminos (30 ml)
  • 3 cloves of garlic, minced or finely diced
  • 1/4 cup of fresh cilantro (4g), chopped
  • Salt and pepper, to taste

Instructions:

  1. Add the avocado oil to a large skillet over medium-high heat. Add the steak to the skillet and saute until slightly browned, about 1 to 3 minutes.
  2. Add the zucchini to the skillet and saute until slightly soft, about 1 to 2 minutes.
  3. Add the tamari sauce or coconut aminos, garlic, and fresh cilantro to the skillet and continue to saute until the beef is cooked to your liking, about 1 to 3 minutes. Season with salt and pepper, to taste.
  4. Divide the saute between 2 plates and serve.

(Calories: 737 Fat: 63g Total Carbs: 5g Fiber: 1g Sugar: 1g Net Carbs: 4g Protein: 35g)

WEEK 3 DAY 7

Lunch: Chicken Hash with Coconut Dijon Sauce

Prep Time: 10 mins Cook Time: 20 mins Yield: 2 Servings

Ingredients:

For the coconut dijon sauce-

  • 1/4 cup of ghee (60ml)
  • 2 Tablespoons of Dijon mustard (30ml)
  • 2 Tablespoons of chicken broth (30ml)
  • 2 Tablespoons of coconut butter (30g)

For the chicken hash –

  • 2 tablespoons of coconut oil (30ml), to cook with
  • 1/2 medium onion (55g), thinly sliced
  • 1 carrot (50g), grated or thinly sliced
  • 1/2 leek (45g), thinly sliced
  • 1 chicken breast (200g), diced
  • 2 cups of spinach (60g)
  • Salt and pepper, to taste

Instructions:

  1. In a small saucepan, melt the ghee over medium heat
  2. Reduce the heat to low and add the dijon mustard and chicken broth to the saucepan. Simmer, whisking frequently, for 5 minutes until the sauce is slightly thickened.
  3. Add the coconut butter to the saucepan and continue to simmer, whisking continuously, for an additional 5 minutes until the sauce is desired consistency. Remove the saucepan from the heat and let cool. (Sauce will continue to thicken as it cools)
  4. Meanwhile, melt the coconut oil in a large skillet over medium-high heat. Add the onion, carrot, and leek to the skillet and saute until the vegetables are slightly soft, about 3 to 4 minutes.
  5. Add the chicken to the skillet and saute until cooked, about 5 to 6 minutes. Season with salt and pepper, to taste.
  6. Divide the spinach between 2 plates and top with equal amounts of the chicken hash. Drizzle equal amounts of the coconut sauce over the hash and serve.

(Calories: 698 Fat: 62g Total Carbs: 13g Fiber: 5g Sugar: 4g Net Carbs: 8g Protein: 26g)

Dinner: Leftover One Pot Pork and Cabbage Stew

Prep Time: 5 min Cook Time: 0 min Yield: 2 servings

Ingredients:

  • Leftover one pot pork and cabbage stew from Day 5 dinner

Instructions:

  1. On the stovetop or in a microwave, reheat the leftover pork and cabbage stew to desired temperature.
  2. Divide the stew between 2 bowls and enjoy.

(Calories: 351 Fat: 35g Total Carbs: 16g Fiber: 6g Sugar: 8g Net Carbs: 10 g Protein: 42g)