1 Week Keto Diet. DAY 1

Transcription

1 1 Week Keto Diet DAY 1 : Omelette Egg whites (4-5) Egg yolk (1) Almond milk (2 tbs/30 ml) you can replace with coconut milk Tomato (half or 1 plum tomato) Shredded spinach (1 handful) Purple onion (1 tbs) Basil (1 pinch) Garlic (optional) Olive oil cooking spray Coffee with coconut milk (no sugar) or Herbal tea (optional) MORNING SNACK: 1 Whole celery stick : Keto tuna salad 1 tin tuna (180g / 6.3 oz) - alternatively, you can use cooked chicken 1 tablespoon of olive oil Drink a glass of water MID-AFTERNOON SNACK: 10 Almonds and goats cheese DINNER: Pan-roasted pork chops with asparagus 1 medium pork chop seasoned with pink Himalayan salt, pan-roasted in 1 tbsp lard or ghee (150g / 5.3 oz) 1 large bunch asparagus, seasoned with salt and a splash of fresh lemon juice, pan-roasted in 1 tbsp ghee (200 g / 7.1 oz) Glass of water

2 DAY 2 : Keto fry up 1 large egg (free-range or organic) 5 thin (or 2-3 regular) bacon slices (60g / 2.3 oz) 2 large Portobello mushrooms (170g / 5.9 oz) ½ average avocado (100g / 3.5 oz) Fry in avocado oil Coffee with coconut milk (no sugar) or Herbal tea (optional) MID-AFTERNOON SNACK 10 Almonds and goats cheese : Quick avocado salad ½ avocado (100g / 3.5 oz) 1 tbsp extra virgin olive oil 1 cup of bone broth DINNER Slow-cooked meat with lettuce cups 150g slow-cooked meat (5.3 oz)- Any with Simple tomato salad 1 cup cherry tomatoes (150g / 5.3 oz) 1 tbsp freshly chopped basil (or 1 tsp dried) 1 tbsp extra virgin olive oil to taste

3 DAY 3 : Eggs with ham 1 large pastured egg (any style), 1 packed of ham (100g / 3.5 oz), 1 tbsp ghee, 1 cup braised spinach (150g / 5.3 oz), pink Himalayan salt, 1 cup berries, fresh or frozen (150g / 5.3 oz) - blackberries have the least amount of net carbs from all berries. 2 celery sticks with peanut butter or Almond butter Quick prawn & spinach salad 1 package raw prawns (200g / 7.1 oz), pan-roasted on 1 tbsp ghee 2 cups fresh spinach or other greens such as chard, lettuce, rocket (60g / 2.1 oz) ¼ cup green or black olives (30g / 1 oz) 2 tbsp extra virgin olive oil cayenne pepper and pink Himalayan salt to taste : 10 Almonds goat cheese DINNER Pan-roasted trout fish with green beans 1 large trout or salmon fillet (200g / 7.1 oz) pan-roasted on 1 tbsp ghee 1 package green beans (200g / 7.1 oz) roasted on 1 tbsp ghee to taste DAY 4 2 scrambled pastured eggs with bunch of chives (or 1 small spring onion), 2 thick rashers pastured bacon or ham (60g / 2.1 oz), 1 tbsp ghee, ½ avocado with pink Himalayan salt (100g / 3.5 oz). Eat with ½ cup Sauerkraut (70g / 2.5 oz). 2-3 Celery sticks and 2 tablespoon of peanut butter or Almond butter Quick avocado salad ½ avocado (100g / 3.5 oz)

4 1 tbsp extra virgin olive oil 10 Pecan nuts DINNER: Pan-roasted trout with braised broccoli 1 medium fillet salmon or trout (150g / 3.5) roasted on 1 tbsp ghee and pepper (black or cayenne) to taste 2 cups steamed / boiled broccoli, seasoned with a splash of lemon juice and 1 tbsp extra virgin olive oil (180g / 6.4 oz) DAY 5 : Omelette 3 large pastured eggs, 1 tbsp ghee and pink Himalayan salt topped with the slow-cooked meat (100 g / 3.5 oz) you ve prepared in advance (see Tips before you get started). Eat with ½ cup Sauerkraut (70g / 2.5 oz). Half avocado with a pinch of Himalayan sea salt : Quick prawn & spinach salad 1 package raw prawns (200g / 7.1 oz), pan-roasted on 1 tbsp ghee 2 cups fresh spinach or other greens such as chard, lettuce, rocket (60g / 2.1 oz) ¼ cup green or black olives (30g / 1 oz) 2 tbsp extra virgin olive oil cayenne pepper and pink Himalayan salt to taste 1 cup bone broth, best home-made DINNER-Pan-roasted pork chops with asparagus 1 medium pork chop seasoned with pink Himalayan salt, pan-roasted in 1 tbsp lard or ghee (150g / 5.3 oz) 1 large bunch asparagus, seasoned with salt and a splash of fresh lemon juice, pan-roasted in 1 tbsp ghee (200 g / 7.1) DAY 6 Scramble eggs and bacon 3 Large Eggs 1 Tablespoon of unsalted butter Coarse salt and freshly ground pepper

5 Half avocado with pinch of Himalayan sea salt 2 cups of steamed broccoli and 1 whole chicken breast : 80%- 100% Dark Chocolate 3 pieces DINNER: 6oz Steak 3 cups of steamed broccoli Toss broccoli in 1 tablespoon of olive oil DAY 7 2 Poached eggs (or boiled ) with 1 cup of spinach : 2-3 Celery Sticks with 2 Tablespoon of peanut butter or Almond butter : Chicken salad 1 serving cooked chicken thighs (150g / 5.3 oz) 2 hard-boiled eggs 1 spring onion 2 tablespoon olive oil 3 pieces of % dark chocolate DINNER: Pan-roasted trout with braised broccoli 1 medium fillet salmon or trout (150g / 3.5) roasted on 1 tbsp ghee and pepper (black or cayenne) to taste 2 cups steamed / boiled broccoli, seasoned with a splash of lemon juice and 1 tbsp extra virgin olive oil (180g / 6.4 oz)