KETO MEAL PLAN. Lunch Dinner Notes Net Carbs Deviled Egg Simple Beef and Salad Eggplant Stir-Fry with Cauliflower

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1 WEEK 6 KETO MEAL PLAN

2 KETO MEAL PLAN Day 1 Day 2 Lunch Dinner Notes Net Carbs Deviled Egg Simple Beef and Salad Eggplant Stir-Fry with Cauliflower Easy Meatball Soup Day 3 Bacon Avocado Egg Salad Day 4 Day 5 Day 6 Day 7 Leftover Easy Meatball Soup from lunch on Day 2 Egg and Spinach Scramble with Leftover Chimichurri Sauce Lemon Pepper Tuna Salad Chicken Spinach Salad Rice Chicken Kiev and Macadamia Spinach Saute Baked Salmon with Cabbage and Onion Saute Chimichurri Steak with Creamy Cauliflower Mash Garlic Pork Shoulder with Roasted Cabbage Wedges Chicken and Vegetable Skewers with Garlic Sauce Easy Pork Fajitas Freeze half for lunch on Day 4 (L4) Refrigerate half the chimichurri sauce for lunch on Day 5 (L5) Refrigerate half of pork shoulder for dinner on Day 7 (D7) All nutritional data are per serving. Total Calories Page 1 of 22

3 Day 1 Menu Lunch (L1): Deviled Egg Salad Prep Time: 10 mins Cook Time: 15 mins Yield: 2 servings 6 medium eggs (264 g or 9.3 oz) 2 teaspoons of mustard (10 ml) 2 Tablespoons of Paleo mayo (30 ml) 1 large bag of salad leaves (125 g or 4.4 oz) 2 Tablespoons of olive oil (30 ml) 1 Tablespoon of lemon juice (15 ml) Paprika and chili powder, to taste Salt and pepper, to taste 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. 2. Peel and chop the hard boiled eggs into small pieces. 3. In a bowl, combine the eggs with the mustard, mayonnaise, and salt and pepper, to taste. Add paprika and chili powder, to taste, if using. Mix well. 4. Toss together the salad leaves, olive oil, and lemon juice. Divide between two plates and top with equal amounts of the egg salad. Calories: 426 Fat: 39 g Total Carbs: 3 g Fiber: 2 g Sugar: 2 g Net Carbs: 1 g Protein: 20 g Page 2 of 22

4 Dinner (D1): Simple Beef and Eggplant Stir-Fry with Cauliflower Rice Prep Time: 5 mins Cook Time: 15 mins Yield: 2 servings For the stir-fry - 1 lb of ground beef (450 g or 1 lb) 1 medium eggplant (500 g or 1.1 lbs), diced 4 cloves of garlic (12 g or 0.4 oz), minced or finely diced 1 Tablespoon of fresh ginger, grated 2 Tablespoons of gluten-free tamari sauce or coconut aminos (30 ml) 2 Tablespoons of avocado oil (30 ml), to cook with Salt and pepper to taste For the rice - 1/2 head of cauliflower (300 g or 10.6 oz), processed into rice-like pieces 2 Tablespoons of coconut oil (30 ml), to cook cauliflower rice with 1. Add 2 Tablespoons avocado oil to a large skillet. Add beef to skillet and brown. 2. Add diced eggplant to skillet and cook until it reaches desired softness. 3. Add in garlic, ginger, tamari sauce or coconut aminos, and salt and pepper, to taste. 4. To make the cauliflower rice, sauté the cauliflower pieces in the coconut oil on high heat for 5 minutes until softened. 5. Serve stir fry over cauliflower rice. Calories: 945 Fat: 76 g Total Carbs: 24 g Fiber: 12 g Sugar: 9 g Net Carbs: 12 g Protein: 43 g Page 3 of 22

5 Day 2 Menu Lunch (L2): Easy Meatball Soup [Freeze half for lunch on Day 4 (L4)] Prep Time: 20 mins Cook Time: 15 mins Yield: 4 servings 8 cups of chicken broth (1920 ml) (or bone broth) 1/2 Tablespoon of fresh ginger, grated 1 1/2 lbs of ground beef (675 g or 1.5 lbs) (or any ground meat of your choice) 16 Tablespoons of fresh parsley (16 g or 0.6 oz), finely chopped 6 cloves of garlic (18 g or 0.6 oz), minced or finely diced 1 1/2 Tablespoons of salt (23 g or 0.8 oz) 1/2 teaspoon of black pepper 4 medium eggs (176 g or 6.2 oz), whisked 8 Tablespoons of fresh cilantro (8 g or 0.3 oz), chopped Salt, to taste 1. Pour the broth into a large pot and set it on a low heat to start simmering. Add in the grated ginger. 2. Meanwhile, in a bowl, mix together the ground meat, parsley, garlic, salt, pepper, and whisked eggs. 3. Form approximately meatballs (just a bit smaller than golf balls) with your hands and place into the large pot of broth. 4. Boil for 10 to 15 minutes (you can cut one in half to check it s done or use a meat thermometer). 5. Remove half of the meatballs and the soup and place in freezer. 6. Add in the cilantro to the soup and salt to taste. Calories: 562 Fat: 42 g Total Carbs: 2 g Fiber: 0 g Sugar: 0 g Page 4 of 22

6 Net Carbs: 2 g Protein: 35 g Page 5 of 22

7 Dinner (D2): Chicken Kiev and Macadamia Spinach Saute Prep Time: 15 mins Cook Time: 35 mins Yield: 2 servings For the chicken kiev - 2 chicken breasts (400 g or 14.1 oz) 4 cloves of garlic (12 g or 0.4 oz), minced or finely diced 4 Tablespoons of ghee (60 ml),(do not melt) 1 medium egg (44 g or 1.6 oz), whisked 9 Tablespoons of coconut flour (63 g or 2.2 oz) 2 Tablespoons of garlic powder (20 g or 0.7 oz) 0.3 Tablespoons of salt For the spinach saute - 4 cups of spinach (120 g or 4.2 oz) 1 Tablespoon of macadamia nuts (8 g or 0.3 oz) (or other nuts), crushed 1 Tablespoon of avocado oil (15 ml), to cook spinach with Salt, to taste 1. Preheat oven to 425 F (220 C). 2. Cut a slit in each chicken breast and make a hole in the chicken breast with a small knife (cut out a small piece of the chicken to make the hole but try not to cut through the chicken breast). (Alternatively, pound the chicken breast into a thin layer.) 3. Stuff 2 tablespoons of ghee and 2 minced cloves of garlic into each chicken breast. (Alternatively, roll these into the pounded chicken breast.) 4. Place the whisked egg into one bowl. 5. In another bowl, mix together the coconut flour, garlic powder, and salt to form the breading. 6. Carefully pinch the slit closed on each chicken breast and dip into the egg wash and then into the coconut flour breading mixture. 7. Bake for 35 minutes. Check the chicken is fully cooked. 8. To make the spinach sauté, heat 2 tablespoons avocado oil over medium-high heat. Add spinach and cook until wilted. Add salt, to taste, and sprinkle the crushed macadamia nuts on top. Serve the spinach with the chicken kiev. Page 6 of 22

8 Calories: 908 Fat: 63 g Total Carbs: 23 g Fiber: 14 g Sugar: 5 g Net Carbs: 9 g Protein: 58 g Page 7 of 22

9 Day 3 Menu Lunch (L3): Bacon Avocado Egg Salad Prep Time: 10 mins Cook Time: 10 mins Yield: 2 servings 4 slices of bacon (112 g or 4 oz), diced 2 medium eggs (88 g or 3.1 oz) 1 large avocado (200 g or 7.1 oz), diced 2 Tablespoons of olive oil (30 ml) 2 teaspoons of apple cider vinegar (10 ml) 1 teaspoon of mustard (5 ml) 1 large bag of salad leaves (125 g or 4.4 oz) 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. 2. Peel and cut up the hard-boiled eggs into small pieces. 3. Pan-fry the diced bacon to desired crispness. Chop the avocado and hard boiled eggs. 4. Whisk together the olive oil, apple cider vinegar, and mustard. Gently toss dressing with the bacon, chopped eggs, diced avocado, and salad leaves. Calories: 614 Fat: 59 g Total Carbs: 11 g Fiber: 8 g Sugar: 2 g Net Carbs: 3 g Protein: 16 g Page 8 of 22

10 Dinner (D3): Baked Salmon with Cabbage and Onion Saute Prep Time: 10 mins Cook Time: 30 mins Yield: 2 servings 2 filets of salmon (with skin on), fresh or frozen (340 g or 12 oz), defrost if frozen 2 Tablespoons of olive oil (30 ml) 1/2 medium onion (55 g or 1.9 oz), diced 1/2 head of cabbage (350 g or 12.3 oz), chopped into small pieces 1/4 cup of chicken broth (60 ml) 1 Tablespoon of coconut oil (15 ml), to cook with 2 slices of bacon (56 g or 2 oz), diced Salt and pepper, to taste 1. Preheat oven to 350 F (175 C). 2. Place each salmon filet onto a piece of aluminum foil or parchment paper with 1 tablespoon of olive oil and salt and pepper to taste. Wrap up the aluminum foils and place in the oven for 30 minutes. 3. Meanwhile, in a pan, cook the diced bacon. 4. Using the bacon grease (or add in extra coconut oil), saute the diced onions until they turn translucent. Then add in the cabbage and chicken broth and put the lid on the saucepan. Cook for minutes (stirring often) until the cabbage is softened to your liking. Season with salt and pepper to taste. 5. Place the cabbage mixture on a plate, place the salmon on top, then top with bacon pieces. Calories: 808 Fat: 64 g Total Carbs: 13 g Fiber: 5 g Sugar: 7 g Net Carbs: 8 g Protein: 48 g Page 9 of 22

11 Day 4 Menu Lunch (L4): Leftover Easy Meatball Soup from lunch on Day 2 (L2) Prep Time: 5 mins Cook Time: 0 mins Yield: 2 servings Leftover Easy Meatball Soup (from Day 2 Lunch [L2]) 1. Reheat soup to desired temperature and enjoy. Calories: 562 Fat: 42 g Total Carbs: 2 g Fiber: 0 g Sugar: 0 g Net Carbs: 2 g Protein: 35 g Page 10 of 22

12 Dinner (D4): Chimichurri Steak with Creamy Cauliflower Mash [Refrigerate half the chimichurri sauce for lunch on Day 5 (L5)] Prep Time: 15 mins Cook Time: 20 mins Yield: 2 servings For the steak - 2 beef steaks (400 g or 14.1 oz) (cut of choice) 2 Tablespoons of ghee (30 ml), to cook steaks with For the cauliflower mash - 1/2 head of cauliflower (300 g or 10.6 oz), broken into small florets 2 Tablespoons of ghee (30 ml) For the chimichurri sauce - 1/2 cup of fresh parsley (8 g or 0.3 oz), chopped 1 chili pepper (14 g or 0.5 oz) (or less, to taste) or red pepper flakes, to taste (optional) 6 cloves of garlic (18 g or 0.6 oz), minced or finely diced 3 Tablespoons of olive oil (45 ml) 2 teaspoons of apple cider vinegar (10 ml) 1 Tablespoon of lemon juice (15 ml) Salt and pepper, to taste 1. To make the chimichurri sauce, place all of the ingredients in a blender and blend well. Refrigerate half in an airtight container for Day 5 Lunch (L5). 2. To make the steak, place 2 tablespoons of ghee in a frying pan over medium-high heat. Cook steaks to desired doneness. 3. To make the cauliflower mash, steam the cauliflower (in a bowl of water in the microwave or in a steamer). Place the cauliflower, ghee, and salt in a blender and blend until smooth. Add additional ghee or coconut milk if needed. 4. To serve, put each steak on a plate with desired amounts of chimichurri sauce spooned over the steaks and cauliflower mash on the side. Calories: 903 Fat: 81 g Total Carbs: 9 g Page 11 of 22

13 Fiber: 4 g Sugar: 4 g Net Carbs: 5 g Protein: 37 g Page 12 of 22

14 Day 5 Menu Lunch (L5): Egg and Spinach Scramble with Leftover Chimichurri Sauce Prep Time: 10 mins Cook Time: 5 mins Yield: 2 servings 6 medium eggs (264 g or 9.3 oz), whisked 1 cup of spinach (30 g or 1.1 oz), chopped 1/2 medium onion (55 g or 1.9 oz), finely diced 3 Tablespoons of avocado oil (45 ml), to cook with Salt and pepper, to taste Leftover chimichurri sauce (from Day 5 Dinner [D5]), at room temperature 1. In a large pan, add in the avocado oil and cook the diced onions until they turn translucent. 2. Add in the eggs and scramble. 3. Before the eggs are done, add in the spinach. 4. Cook until the eggs are done to your liking. 5. Add in salt and pepper to taste. 6. Serve with leftover chimichurri sauce. Calories: 481 Fat: 44 g Total Carbs: 5 g Fiber: 1 g Sugar: 2 g Net Carbs: 4 g Protein: 19 g Page 13 of 22

15 Dinner (D5): Garlic Pork Shoulder with Roasted Cabbage Wedges [Refrigerate half of pork shoulder for dinner on Day 7 (D7)] Prep Time: 15 mins Cook Time: 60 mins Yield: 4 servings For the pork shoulder - 2 lbs of pork shoulder (900 g or 2 lbs), cut into small chunks 1 medium onion (110 g or 3.9 oz), diced 1/2 cup of chicken broth (120 ml) (or bone broth) 3 cloves of garlic (9 g or 0.3 oz), minced or finely diced 1 Tablespoon of apple cider vinegar (15 ml) 1 Tablespoons of salt (15 g or 0.5 oz) 1 teaspoon of black pepper 2 Tablespoons of coconut oil (30 ml), to cook with For the cabbage wedges - 1/2 head of cabbage (350 g or 12.3 oz), cut into 1-inch wedges 2 Tablespoons of avocado oil (30 ml) (plus additional for baking sheet) Salt to taste 1. Place 2 tablespoons of coconut oil into a large saucepan on high heat. When the oil is hot, add in the diced onion and pork chunks and sear. 2. (For slow cooker or pressure cooker instructions, see #5.) When all the pork pieces are browned, add in the chicken stock, garlic, apple cider vinegar, and salt and pepper to taste. 3. Place the lid on the saucepan and simmer for 1 hour (cook for longer if you have time). Stir occasionally to ensure nothing sticks to the bottom of the saucepan. 4. It s done when the pork is tender (comes apart easily). Add salt to taste, if needed. 5. If you have a slow cooker or pressure cooker, then place the seared pork and cooked onions along with the rest of the pork shoulder ingredients into the slow cooker or pressure cooker pot. For the slow cooker, cook for 6-8 hours until tender. For the pressure cooker, cook on high pressure for 45 minutes and release pressure carefully. 6. To cook the cabbage, preheat oven to 400 F (200 C). 7. Slice cabbage into 1-inch thick wedges. Page 14 of 22

16 8. Lightly coat baking sheet with avocado oil and place cabbage wedges on the baking sheet in a single layer. Brush each cabbage wedge with 1 Tablespoon of avocado oil and sprinkle with salt to taste. 9. Place baking tray in oven and cook for 40 to 45 minutes or until cabbage is tender and edges are light brown. 10.Save half of the pork for dinner on Day 7. Serve the rest of the pork with the cabbage. Calories: 661 Fat: 49 g Total Carbs: 13 g Fiber: 5 g Sugar: 7 g Net Carbs: 8 g Protein: 42 g Page 15 of 22

17 Day 6 Menu Lunch (L6): Lemon Pepper Tuna Salad Prep Time: 10 mins Cook Time: 0 mins Yield: 2 servings 0.5 cucumber (110 g or 3.9 oz), diced small 1 large avocado (200 g or 7.1 oz), diced small 1 Tablespoon of lemon juice (15 ml) (plus additional for salad leaves, optional) 2 cans of tuna (340 g or 12 oz) (or salmon) in olive oil or water, drained and flaked 6 Tablespoons of Paleo mayo (90 ml) 1 Tablespoon of mustard (15 ml) 1 large bag of salad leaves (125 g or 4.4 oz) Salt and pepper, to taste 1. Mix together the diced cucumber and avocado with the lemon juice. 2. Flake the tuna and mix well with the mayonnaise and mustard. 3. Add the tuna to the avocado and cucumber. Add salt, to taste. 4. Prepare the salad leaves and divide between 2 plates. 5. Place the tuna salad on top of the salad greens. 6. Sprinkle black pepper, to taste, on top of the salads. Calories: 705 Fat: 56 g Total Carbs: 13 g Fiber: 8 g Sugar: 3 g Net Carbs: 5 g Protein: 46 g Page 16 of 22

18 Dinner (D6): Chicken and Vegetable Skewers with Garlic Sauce Prep Time: 15 mins Cook Time: 15 mins Yield: 2 servings For the skewers 2 chicken breasts (400 g or 14.1 oz), cut into 1-inch cubes 1 medium onion (110 g or 3.9 oz), chopped 2 medium bell peppers (240 g or 8.5 oz), chopped For the garlic sauce - 6 cloves of garlic (18 g or 0.6 oz), peeled 1 teaspoon of salt 2 Tablespoons of lemon juice (30 ml) 1/2 cup of olive oil (120 ml) For the marinade - 1/2 cup of olive oil (120 ml) 1 teaspoon of salt 1. Heat up the grill to high. If using wooden skewers, soak them in water first. (Alternatively, preheat oven to 425 F (220 C).) 2. For the Garlic Sauce, place the garlic cloves and salt into the blender. Then add in 1 Tablespoon lemon juice and 1/4 cup of olive oil. 3. Blend well for 5 to 10 seconds, then slow your blender down and drizzle in more lemon juice and olive oil alternatively until you hear the blender sound shift a bit (it s subtle!). The consistency will then change into mayo-like consistency. If it doesn t work, don t worry the sauce won t look amazing, but it ll still taste good! 4. Keep half the garlic sauce to serve with. 5. Take the other half of the garlic sauce and add in the additional 1/2-cup of olive oil and teaspoon of salt. Mix well this makes the marinade. 6. Mix the chopped chicken, onion, and bell peppers with the marinade. 7. Place the cubes on skewers and grill on high until the chicken is cooked - grill on the bottom for a few minutes to get the charred look and then move the skewers to a top rack with the lid down to cook the chicken well. (Alternately, cook skewers in the preheated oven for approx. 8 minutes or until chicken is cooked through.) 8. Serve with the garlic sauce you kept. Page 17 of 22

19 Calories: 687 Fat: 48 g Total Carbs: 15 g Fiber: 3 g Sugar: 7 g Net Carbs: 12 g Protein: 49 g Page 18 of 22

20 Day 7 Menu Lunch (L7): Chicken Spinach Salad Prep Time: 10 mins Cook Time: 15 mins Yield: 2 servings 4 cups of spinach (120 g or 4.2 oz) 4 slices of bacon (112 g or 4 oz), diced 1 chicken breast (200 g or 7.1 oz), diced 2 Tablespoons of avocado oil (30 ml), to cook chicken with 1/2 large avocado (100 g or 3.5 oz), diced (save other half for dinner) 1/2 cucumber (110 g or 3.9 oz), diced 2 teaspoons of apple cider vinegar (10 ml) 1 teaspoon of mustard (5 ml) Leftover protein from earlier in the week (optional) Salt and pepper, to taste 1. Cook diced bacon in a large skillet. Reserve 1 to 2 Tablespoons of the bacon grease. 2. Cook the diced chicken breast in 2 tablespoons of avocado oil. 3. Whisk to combine bacon grease (or olive oil), apple cider vinegar, mustard, and salt and pepper, to taste. Gently toss with the rest of the salad ingredients including any optional leftover protein from earlier in the week. Calories: 670 Fat: 57 g Total Carbs: 7 g Fiber: 6 g Sugar: 1 g Net Carbs: 1 g Protein: 33 g Page 19 of 22

21 Dinner (D7): Easy Pork Fajitas Prep Time: 10 mins Cook Time: 15 mins Yield: 2 servings 1 medium onion (110 g or 3.9 oz), diced 1 medium bell pepper (120 g or 4.2 oz), diced 1 teaspoon of cumin powder 1 teaspoon of chili powder (optional) 2 Tablespoons of coconut oil (30 ml), to cook with 1/2 large avocado (100 g or 3.5 oz), sliced 1 head of romaine lettuce (200 g or 7.1 oz) 1 lb (450 g) leftover Garlic Pork Shoulder (from Day 5 Dinner [D5]) Salt and pepper, to taste 1. Add 2 tablespoons of coconut oil to a large skillet and heat on medium high heat. 2. Add in the diced onions and cook (stirring frequently) until translucent. 3. Add in the diced bell pepper and cook until soft. 4. Add in the leftover Garlic Pork Shoulder. 5. Add the cumin powder and chili powder, if using. Add salt and pepper, to taste. 6. Serve with avocado slices and some romaine lettuce as wraps. Calories: 748 Fat: 56 g Total Carbs: 18 g Fiber: 7 g Sugar: 7 g Net Carbs: 11 g Protein: 43 g Page 20 of 22

22 Pantry Items Pantry Items: Quantity Avocado oil * 10 Tablespoons (150 ml) Canned tuna 2 cans (340 g or 12 oz) Chicken broth 8.75 cups (2100 ml) Chili powder 1 teaspoon Coconut flour 9 Tablespoons (63 g or 2.2 oz) Coconut oil * 7 Tablespoons (105 ml) Cumin powder 1 teaspoon Garlic powder 2 Tablespoons garlic powder (20 g or 0.7 oz) Ghee * 0.5 cup (120 ml) Gluten-free tamari sauce or coconut 2 Tablespoons (30 ml) aminos *** Macadamia nuts 1 Tablespoon (8 g or 0.3 oz) Mayo ** 8 Tablespoons (120 ml) Mustard 7 teaspoons (35 ml) Olive oil * Approx. 1.5 cups (375 ml) Pepper Approx. 10 teaspoons (10 g or 0.4 oz) Salt Approx. 10 Tablespoons (150 g or 5.3 oz) Vinegar 9 teaspoons (45 ml) * You can generally use these oils interchangeably in the recipes. ** You can make your own Paleo mayo (see recipe here ) or purchase Paleo mayo here. *** If you have trouble finding Gluten-Free Tamari Sauce or Coconut Aminos, then you can omit this seasoning from the recipes. Page 21 of 22

23 Shopping List 5 chicken breasts (1 kg or 2.2 lbs) (D2, D6, L7) 2.5 lbs of ground beef (1125 g or 2.5 lbs) (D1, L2) 10 slices of bacon (280 g or 9.9 lbs) (L3, D3, L7) 2 beef steaks (400 g or 14.1 oz) (D4) 2 lbs of pork shoulder (900 g or 2 lbs) (D5) 2 filets of salmon (with skin on), fresh or frozen (340 g or 12 oz) (D3) 19 medium eggs (L1, L2, D2, L3, L5) 3 large avocados (600 g or 1.3 lbs) (L3, L6, L7, D7) 1 bunch of fresh cilantro (8 g or 0.3 oz) (L2) 3 medium bell peppers (360 g or 12.7 oz) (D6, D7) 3 heads of garlic (approx. 29 cloves) (D1, L2, D2, D4, D5, D6) 1 head of cabbage (700 g or 1.5 lbs) (D3, D5) 2 lemons (L1, D4, L6, D6) 1.5 Tablespoons of fresh ginger (7.5 g or 0.3 oz) (D1, L2) 3 large bags of salad leaves (375 g or 13.2 oz) (L1, L3, L6) 1 chili pepper (14 g or 0.5 oz) (D4) 3 bunches of fresh parsley (24 g or 0.8 oz) (L2, D4) 1 head of cauliflower (600 g or 1.3 lbs) (D1, D4) 1 medium eggplant (500 g or 1.1 lbs) (D1) 1 cucumber (220 g or 7.8 oz) (L6, L7) 1 head of romaine lettuce (200 g or 7.1 oz) (D7) 4 medium onions (440 g or 15.5 oz) (D3, L5, D5, D6, D7) 9 cups of spinach (270 g or 9.5 oz) (D2, L5, L7) *Get chicken breast with the skin on it if possible. **Pick fattier cuts of steak if possible. Page 22 of 22

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