KETO MEAL PLAN. Lunch Dinner Notes Net Carbs Lemon Blueberry Chicken Salad

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2 KETO MEAL PLAN Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Lunch Dinner Notes Net Carbs Lemon Blueberry Chicken Salad Cucumber Tuna Salad Bacon Asparagus Mini Quiches Chicken Noodle Soup + Leftover Mini Quiches Scrambled Egg and Guacamole Bowl Shrimp Caesar Salad Salad with Poached Eggs Pan-fried Cod with Garlic Ghee Sauce and Spinach Bacon Saute Steak and Eggs with Roasted Asparagus Garlic Chicken Nuggets with Cauliflower Mash Steak Fajitas with Guacamole Rosemary Baked Salmon + Leftover Cauliflower Mash Chicken Pepper Saute Salmon Fish Cakes with Creamy Dill Sauce and Spinach Make enough mini quiche and mashed cauliflower for leftovers Make enough guacamole for leftovers Make enough salmon for leftovers Total Calories 6 g g g g g g g 1149 Page 1 of 22

3 Day 1 Menu Lunch (L1): Lemon Blueberry Chicken Salad Prep Time: 10 mins Cook Time: 10 mins Yield: 2 servings 1 chicken breast (200 g or 7 oz), diced 3 Tablespoons of coconut oil (45 ml), to cook with 10 blueberries (or other berries, of choice) 1/4 medium onion (28 g or 1 oz), sliced 1 large bag of salad leaves (125 g or 4.4 oz) 3 Tablespoons of olive oil (45 ml) 2 teaspoons of lemon juice (10 ml) 1. Saute the diced chicken breast in 2 Tablespoons of coconut oil. Add salt and pepper to taste. 2. Toss the cooked chicken with the blueberries, onion slices, salad leaves, olive oil, and lemon juice. Calories: 504 Fat: 40 g Total Carbs: 13 g Fiber: 7 g Sugar: 6 g Net Carbs: 6 g Protein: 32 g Page 2 of 22

4 Dinner (D1): Pan-fried Cod with Garlic Ghee Sauce and Spinach Bacon Saute Prep Time: 5 mins Cook Time: 15 mins Yield: 2 servings For the cod - 2 filets of cod (340 g or 12 oz) 3 Tablespoons of ghee (45 ml), to cook with 6 cloves of garlic (18 g or 0.6 oz), minced or finely diced For the saute - 6 cups of spinach (180 g or 6.3 oz) 4 slices of bacon (112 g or 4 oz), diced 1. Place the ghee and minced garlic into a frying pan and add in the cod filets. Cook each side of the filet on high heat for 2-3 minutes until the fish isn t translucent anymore. Add salt and pepper, to taste. 2. Cook the diced bacon in a pan. When the bacon is cooked, add in the spinach and cook the spinach down. Calories: 608 Fat: 49 g Total Carbs: 6 g Fiber: 3 g Sugar: 0 g Net Carbs: 3 g Protein: 39 g Page 3 of 22

5 Day 2 Menu Lunch (L2): Cucumber Tuna Salad Prep Time: 5 mins Cook Time: 0 mins Yield: 2 servings 10 blueberries 2 cans of tuna (340 g or 12 oz) in water or olive oil, drained and flaked 1/2 cucumber (110 g or 3.9 oz), diced 6 Tablespoons of mayo (or olive oil) (90 ml) 2 teaspoon of mustard (10 ml) 1 large bag of salad leaves (125 g or 4.4 oz) 1. Mix the blueberries, tuna, cucumber, mayo, mustard, salt and pepper, to taste, together in a large bowl. 2. Serve on top of salad leaves. Calories: 547 Fat: 42 g Total Carbs: 5 g Fiber: 2 g Sugar: 2 g Net Carbs: 3 g Protein: 44 g Page 4 of 22

6 Dinner (D2): Steak and Eggs with Roasted Asparagus Prep Time: 5 mins Cook Time: 20 mins Yield: 2 servings 2 beef steaks (400 g or 14 oz) (or other steaks, approx oz each) 4 cloves of garlic (12 g or 0.4 oz), minced or finely diced 2 Tablespoons of ghee (30 ml), to cook with 2 medium eggs (88 g or 3.1 oz) 20 spears of asparagus (320 g or 11.3 oz) 2 Tablespoons of olive oil (30 ml) 1. You can grill the steaks and the asparagus if you want. Otherwise, follow the instructions below. 2. Preheat oven to 400 F (200 C). 3. Salt the steaks. 4. Place asparagus on baking tray, pour the olive oil on top of the asparagus, and sprinkle salt on top. 5. Roast the asparagus for minutes in the oven until done to your liking. 6. To cook the steaks in the pan, add the ghee into a large pan on high heat. Add in the steaks and cook to the desired level of doneness (you can finish the steaks in the oven if you want). Fry the garlic for 30 seconds, divide and serve on top of each steak. 7. While you let your steaks rest, pan-fry the 2 eggs and serve on top of the steaks with the roasted asparagus. Calories: 869 Fat: 74 g Total Carbs: 12 g Fiber: 5 g Sugar: 5 g Net Carbs: 7 g Protein: 40 g Page 5 of 22

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8 Day 3 Menu Lunch (L3): Bacon Asparagus Mini Quiches [Refrigerate 2 servings for lunch tomorrow (L4)] Prep Time: 10 mins Cook Time: 30 mins Yield: 4 servings 7 spears of asparagus (112 g or 4 oz), chopped 4 slices of bacon (112 g or 4 oz), diced 1/4 medium onion (28 g or 1 oz), diced 8 medium eggs (352 g or 12.4 oz), whisked 1/2 cup of coconut milk (120 ml) 1. Preheat oven to 350 F (175 C). 2. Cook the diced bacon in a pan. 3. Mix all the chopped vegetables, cooked bacon, whisked eggs, and coconut milk together in a large mixing bowl. 4. Pour the batter into muffin cups (makes 12 mini quiches). 5. Bake for minutes until the middle of the muffins aren t liquid-y anymore. Calories: 315 Fat: 27 g Total Carbs: 3 g Fiber: 1 g Sugar: 1 g Net Carbs: 2 g Protein: 15 g Page 7 of 22

9 Dinner (D3): Garlic Chicken Nuggets with Cauliflower Mash [Refrigerate 2 servings of mash for Day 5 Dinner (D5)] Prep Time: 10 mins Cook Time: 15 mins Yield: 2 servings For the chicken nuggets - 2 chicken breasts (400 g or 14 oz), diced 1/2 cup of coconut flour (56 g or 2 oz) 2 Tablespoons of garlic powder (20 g or 0.7 oz) (or other spices, of choice) 1 teaspoon salt (or to taste) 1 medium egg (44 g or 1.6 oz), whisked 6 Tablespoons of ghee (or coconut oil) (90 ml), for shallow frying For the cauliflower mash - 1 head of cauliflower (600 g or 1.3 lbs), broken into small florets 4 Tablespoons of ghee (60 ml) 0.5 cup of coconut milk (120 ml) 1. In a bowl, mix together the coconut flour, garlic powder, and salt. Taste the mixture to see if you d like more salt. 2. In a separate bowl, whisk 1 egg to make the egg wash. 3. Place the ghee in a saucepan on medium heat (or use deep fryer). 4. Dip the cubed chicken in the egg wash and then drop into the coconut flour mixture to coat it with the breading. 5. Carefully place some of the breaded chicken cubes into the ghee and fry until golden (approx. 10 minutes). Make sure there s only a single layer of chicken in the pan so that they can all cook in the oil. Turn the chicken pieces to make sure they get cooked uniformly. Depending on the size of the pan, you might need to do this step in batches. 6. Place the cooked chicken pieces onto paper towels to soak up any excess oil. 7. Steam, boil, or microwave the cauliflower florets until tender. Blend well with the ghee and coconut milk. Calories: 897 Page 8 of 22

10 Fat: 70 g Total Carbs: 15 g Fiber: 5 g Sugar: 6 g Net Carbs: 10 g Protein: 54 g Page 9 of 22

11 Day 4 Menu Lunch (L4): Chicken Noodle Soup + Leftover Mini Quiches Prep Time: 10 mins Cook Time: 15 mins Yield: 2 servings 3 cups of chicken broth (720 ml) 1 chicken breast (200 g or 7 oz), chopped into small pieces 3 Tablespoons of coconut oil (45 ml), to cook with 1/2 medium onion (55 g or 1.9 oz), chopped 1 zucchini (120 g or 4.2 oz), peeled 1 Tablespoon of fresh cilantro, chopped Leftover Bacon Asparagus Mini Quiches (from Day 3 Lunch [L3]) 1. In a saucepan, saute the chopped chicken breast and chopped onion in the coconut oil. 2. Add chicken broth to the same saucepan and simmer. 3. Create zucchini noodles use a potato peeler or spiralizer to create long strands. Add the zucchini noodles to the saucepan. 4. Simmer for a few more minutes, add in the cilantro, salt, and pepper to taste, and serve immediately. 5. Enjoy with the leftover mini quiches from Day 3 Lunch (L3). Calories: 677 Fat: 52 g Total Carbs: 7 g Fiber: 2 g Sugar: 4 g Net Carbs: 5 g Protein: 40 g Page 10 of 22

12 Dinner (D4): Steak Fajitas with Guacamole [Refrigerate 1/2 of guacamole for Day 5 Lunch (L5)] Prep Time: 10 mins Cook Time: 10 mins Yield: 2 servings For the steak fajitas - 1/2 medium onion (55 g or 1.9 oz), sliced 1 medium bell pepper (120 g or 4.2 oz), sliced 2 beef steaks (400 g or 14 oz), sliced 1 Tablespoon of cumin powder (6 g or 0.2 oz) 1/2 Tablespoon of garlic powder 1/2 Tablespoon of onion powder 1/4 teaspoon of chili powder 1 Tablespoon of fresh cilantro, finely diced 2 Tablespoons of coconut oil (30 ml), to cook with For the guacamole - 1 large avocados (200 g or 7 oz), mashed 1 Tablespoons of garlic powder (10 g or 0.4 oz) 1 Tablespoon of onion powder (7 g or 0.2 oz) 1 Tablespoon of lime juice (15 ml) 2 Tablespoons of fresh cilantro, finely chopped Salt, to taste 1. Add coconut oil to a large frying pan and pan-fry the onion slices and bell pepper slices until the onions are translucent. 2. Place the onions and bell peppers on a plate and then cook the steak slices in the frying pan. 3. Once the beef is almost cooked to your liking, add in the onions and bell peppers. 4. Add in the spices, cilantro, and salt and pepper to taste. 5. Saute for a few more minutes. 6. To make the guacamole, mix everything together really well and add salt to taste. Page 11 of 22

13 [Refrigerate 1/2 of guacamole for lunch tomorrow (L5) make sure to use cling wrap and push the wrap into your bowl so that there s no air touching the guacamole this will help ensure it doesn t go brown.] 7. Enjoy the steak fajitas with the rest of the guacamole. Calories: 779 Fat: 63 g Total Carbs: 16 g Fiber: 5 g Sugar: 5 g Net Carbs: 11 g Protein: 36 g Page 12 of 22

14 Day 5 Menu Lunch (L5): Scrambled Eggs and Guacamole Bowl Prep Time: 5 mins Cook Time: 10 mins Yield: 2 servings 6 medium eggs (264 g or 9.3 oz), whisked 2 Tablespoons of ghee (30 ml), to cook with Leftover guacamole (from Day 4 Dinner [D4]) 1. Scramble the eggs in ghee. Add in salt and pepper to taste. 2. Divide scrambled eggs between 2 bowls. 3. Enjoy with the rest of guacamole from Day 4 Dinner (D4). Calories: 402 Fat: 33 g Total Carbs: 7 g Fiber: 4 g Sugar: 2 g Net Carbs: 3 g Protein: 19 g Page 13 of 22

15 Dinner (D5): Rosemary Baked Salmon + Leftover Cauliflower Mash [Refrigerate 2 servings of salmon for Day 7 Dinner (D7)] Prep Time: 5 mins Cook Time: 30 mins Yield: 4 servings 4 filets of salmon (with skin on) (680 g or 1.5 lbs), fresh or defrosted 2 Tablespoons of fresh rosemary (6 g or 0.2 oz), chopped 1/4 cup of olive oil (60 ml) Salt, to taste Leftover cauliflower mash (from Day 3 Dinner [D3]), to serve with 1. Preheat the oven to 350 F (175 C). 2. Mix the olive oil, rosemary, and salt together in a bowl. 3. Rub the mixture onto the salmon filets. 4. Wrap each filet in a piece of aluminum foil or parchment paper with some of the remaining mixture. 5. Bake for minutes. 6. Serve with the leftover cauliflower mash from Day 3 Dinner (D3). Calories: 772 Fat: 64 g Total Carbs: 8 g Fiber: 4 g Sugar: 4 g Net Carbs: 4 g Protein: 45 g Page 14 of 22

16 Day 6 Menu Lunch (L6): Shrimp Caesar Salad Prep Time: 15 mins Cook Time: 10 mins Yield: 2 servings For the shrimp - 1 lb of shrimp (450 g or 1 lb), peeled and deveined 3 Tablespoons of olive oil (45 ml) 1 Tablespoon of lemon juice (15 ml) Dash of salt and pepper For the dressing - 1/4 cup mayo (or olive oil) (60 ml) 1 teaspoon of mustard (5 ml) 1 Tablespoon of lemon juice (15 ml) Dash of salt and pepper For the salad - 2 heads of romaine lettuce (400 g or 14 oz), chopped 0.5 cucumber (110 g or 3.9 oz), chopped into cubes 1. Preheat oven to 400 F (200 C). 2. Mix the shrimp, olive oil, lemon juice, salt, and pepper together. Place the shrimp on a baking tray and roast for 10 minutes. 3. To make the salad dressing, blend the mayo, mustard, lemon juice, salt, and pepper together. 4. Toss the dressing with the chopped lettuce, chopped cucumber, and roasted shrimp. Calories: 649 Fat: 50 g Total Carbs: 7 g Fiber: 3 g Page 15 of 22

17 Sugar: 4 g Net Carbs: 4 g Protein: 48 g Page 16 of 22

18 Dinner (D6): Chicken Pepper Saute Prep Time: 10 mins Cook Time: 10 mins Yield: 2 servings 2 chicken breasts (400 g or 14 oz), cut into thin strips 2 medium bell peppers (240 g or 8.5 oz), sliced into thin strips 1/2 medium onion (55 g or 1.9 oz), sliced into thin strips 5 Tablespoons of coconut oil (75 ml), to cook with 2 cloves of garlic (6 g or 0.2 oz), minced or finely diced 1. Saute the ingredients together in coconut oil. Add salt and pepper, to taste. 2. Divide the saute between 2 plates and serve. Calories: 664 Fat: 48 g Total Carbs: 10 g Fiber: 3 g Sugar: 4 g Net Carbs: 7 g Protein: 48 g Page 17 of 22

19 Day 7 Menu Lunch (L7): Salad with Poached Eggs Prep Time: 5 mins Cook Time: 5 mins Yield: 2 servings 1 large bag of salad leaves (125 g or 4.4 oz) 4 medium eggs (176 g or 6.2 oz) 2 teaspoons of lemon juice (10 ml) 2 Tablespoons of olive oil (30 ml) 1. Poach the egg to your liking. For a soft but not runny poached egg, cook in the water for 5 minutes. If you prefer a runny poached egg, then remove from the water after around 3 minutes. Place the eggs on a paper towel lined plate and drain well. 2. Toss the salad leaves with the lemon juice and olive oil. Place 2 poached eggs on top of each salad and serve. Calories: 262 Fat: 23 g Total Carbs: 3 g Fiber: 2 g Sugar: 1 g Net Carbs: 1 g Protein: 14 g Page 18 of 22

20 Dinner (D7): Salmon Fish Cakes with Creamy Dill Sauce and Spinach Prep Time: 10 mins Cook Time: 15 mins Yield: 2 servings For the salmon fish cakes - 2 salmon filets from Day 5 (D5), flaked 1 Tablespoon of fresh dill, finely chopped 2 medium eggs (88 g or 3.1 oz), whisked 2 Tablespoons of coconut flour (14 g or 0.5 oz) 2 Tablespoons of shredded coconut (10 g or 0.4 oz) 2 Tablespoons of coconut oil (30 ml) For cooking the fish cakes and sauteed spinach - 3 Tablespoon of coconut oil (35 ml), to cook with (plus additional, if needed) 4 cups of spinach (120 g or 4.2 oz) For the creamy dill sauce - 2 Tablespoons of mayo (30 ml) 2 Tablespoons of coconut milk (30 ml) 1 clove of garlic, crushed 1 teaspoon of fresh dill 1. Mix all the salmon fish cake ingredients together in a bowl. 2. Shape the mixture into 4 patties. 3. In a skillet on medium heat, add 3 Tablespoons (45 ml) of coconut oil. Cook the 4 patties until they turn golden. Turn them over and cook the other side until golden. Remove the fish cakes from the skillet and set aside. 4. In the same skillet, add the spinach and saute until wilted. Season with salt and pepper, to taste. (Add additional coconut oil to the skillet, if needed.) 5. Blend all the creamy dill sauce ingredients together. 6. Serve the fish cakes with the creamy dill sauce and the sauteed spinach. Page 19 of 22

21 Calories: 887 Fat: 73 g Total Carbs: 7 g Fiber: 5 g Sugar: 1 g Net Carbs: 2 g Protein: 52 g Page 20 of 22

22 Pantry Items Pantry Items: Quantity Canned tuna 2 cans (5-6 oz each) ( g) Chicken broth Chili powder Coconut flour Coconut milk Coconut oil * Cumin powder Garlic powder Ghee * Mustard Olive oil * Onion powder Mayo ** Pepper Salt Shredded coconut 3 cups (720 ml) Approx. 1/4 teaspoons Approx. 3/4 cups (85 g or 3 oz) Approx cups (300 ml) Approx. 1 cup (240 ml) 1 Tablespoon (7 g or 0.3 oz) 5 Tablespoons (50 g or 1.8 oz) Approx. 1 cup (240 ml) 2 teaspoons (10 ml) Approx. 1 cup (240 ml) 2 Tablespoons (15 g or 0.5 oz) Approx. 3/4 cup (180 ml) Approx. 10 teaspoons (10 g or 0.4 oz) Approx. 10 Tablespoons (150 g or 5.3 oz) 2 Tablespoons (10 g or 0.4 oz) *You can generally use these oils interchangeably in the recipes. **You can make your own Paleo mayo (see recipe here ) or purchase Paleo mayo here. Page 21 of 22

23 Shopping List 6 chicken breasts (1.2 kg or 2.7 lbs) (L1, D3, L4, D6)* 2 filets of cod (340 g or 12 oz) (D1) 8 slices of bacon (224 g or 7.9 oz) (D1, L3) 4 beef steaks (800 g or 1.8 lbs) (D2, D4)** 4 filets of salmon (with skin on) (680 g) (D5) 1 lb of shrimp (450 g or 1 lb) (L6) 23 medium eggs (1012 g or 2.2 lbs) (D2, L3, D3, L5, L7, D7) 2 medium onions (220 g or 7.8 oz) (L1, L3, L4, D4, D6) 10 cups of spinach (300 g or 10.6 oz) (D1) 1 large avocado (200 g or 7.1 oz) (D4) 1 small bunch of fresh cilantro (L4, D4) 3 medium bell peppers (360 g or 12.7 oz) (D4, D6) 1 lime (D4) 2 heads of garlic (13 cloves) (D1, D2, D6, D7) 2 lemons (L1, L6, L7) 1 zucchini (120 g or 4.2 oz) (L4) 3 large bags of salad leaves (375 g or 13.2 oz) (L1, L2, L7) 27 spears of asparagus (432 g or 15.2 oz) (D2, L3) 1 head of cauliflower (600 g or 1.3 lbs) (D3) 1 cucumber (220 g or 7.8 oz) (L2, L6) 2 heads of romaine lettuce (400 g or 14.1 oz) (L6) 20 blueberries (10 g or 0.4 oz) (L1, L2) 2 Tablespoons of fresh rosemary (6 g or 0.2 oz) (D5) 4 teaspoons of fresh dill (D7) *Get chicken breast with the skin on it if possible. **Pick fattier cuts of steak if possible. Page 22 of 22