Day 1

Breakfast: Pumpkin spice keto porridge.

Ingredients

• 1/4 cup almond flour
• 2 tablespoons coconut flour
• 1 tablespoon flaxseed meal
• 1/2 cup pumpkin puree
• 1 cup almond milk (or any keto-friendly milk)
• 1/2 teaspoon pumpkin pie spice
• Sweetener to taste (erythritol or stevia)
• 1/4 teaspoon vanilla extract

Nutritional Value

• Calories: 300 kcal
• Protein: 9 g
• Fat: 22 g
• Carbohydrates: 12 g (net)
• Fiber: 8 g

Preparation

1. In a saucepan over medium heat, mix the almond flour, coconut flour, and flaxseed meal.
2. Stir in the pumpkin puree, almond milk, pumpkin pie spice, and sweetener. Whisk until well combined and heated through.
3. Remove from heat and stir in the vanilla extract.
4. Serve warm, adding more almond milk if a thinner consistency is desired.

Lunch: Caprese salad with a drizzle of balsamic reduction.

Ingredients

• 2 large ripe tomatoes, sliced
• 8 oz fresh mozzarella cheese, sliced
• Fresh basil leaves
• 1/4 cup balsamic vinegar (for reduction)
• Olive oil, for drizzling
• Salt and pepper to taste

Nutritional Value

• Calories: 400 kcal
• Protein: 22 g
• Fat: 30 g
• Carbohydrates: 10 g (net)
• Fiber: 2 g

Preparation

1. To make the balsamic reduction, simmer the balsamic vinegar in a small saucepan over low heat until reduced by half and thickened. Let it cool.
2. Arrange the tomato and mozzarella slices on a plate, alternating them and adding basil leaves in between.
3. Drizzle olive oil and the balsamic reduction over the top. Season with salt and pepper to taste.
4. Serve fresh for a flavorful and keto-friendly lunch.

Dinner: Roasted chicken with creamy mushroom sauce and a side of green beans.

Ingredients

For the Roasted Chicken

• 4 chicken thighs, bone-in, skin-on
• Olive oil
• Salt and pepper to taste
• 1 teaspoon herbs de Provence (or dried thyme)

For the Creamy Mushroom Sauce

• 8 oz mushrooms, sliced
• 1/2 cup heavy cream
• 1 clove garlic, minced
• 2 tablespoons butter
• Salt and pepper to taste

For the Green Beans

• 1 lb green beans, trimmed
• 1 tablespoon olive oil
• Salt and pepper to taste

Nutritional Value

• Calories: 600 kcal (per serving)
• Protein: 38 g
• Fat: 48 g
• Carbohydrates: 12 g (net)
• Fiber: 4 g

Preparation

Roasted Chicken

• Preheat the oven to 400°F (200°C). Season the chicken thighs with olive oil, salt, pepper, and herbs. Place them on a baking sheet and roast for 35-40 minutes, until golden and cooked through.

Creamy Mushroom Sauce

• While the chicken is roasting, melt butter in a skillet over medium heat. Add garlic and mushrooms, sauté until mushrooms are golden. Pour in the heavy cream, reduce the heat, and simmer until the sauce thickens. Season with salt and pepper.

Green Beans

• Toss green beans with olive oil, salt, and pepper. Roast in the oven (with the chicken) for 20-25 minutes, or until tender.
• Serve the roasted chicken topped with creamy mushroom sauce, alongside the roasted green beans.

Day 2

Breakfast: Keto blueberry muffins.

Ingredients

• 2 cups almond flour
• 1/3 cup erythritol (or another keto-friendly sweetener)
• 1 teaspoon baking powder
• 3 large eggs
• 1/3 cup unsalted butter, melted
• 1/2 teaspoon vanilla extract
• 1/4 cup unsweetened almond milk
• 1/2 cup fresh blueberries

Nutritional Value

• Calories: 220 kcal (per muffin, assuming 12 muffins)
• Protein: 6 g
• Fat: 20 g
• Carbohydrates: 7 g (net)
• Fiber: 3 g

Preparation

1. Preheat your oven to 350°F (175°C) and line a muffin pan with paper liners.
2. In a large bowl, combine almond flour, erythritol, and baking powder.
3. In another bowl, whisk together the eggs, melted butter, vanilla extract, and almond milk.
4. Mix the wet ingredients into the dry ingredients until just combined. Gently fold in the blueberries.
5. Divide the batter evenly among the muffin cups and bake for 20-25 minutes, or until a toothpick inserted into the center comes out clean.
6. Allow to cool before serving.

Lunch: Beef and broccoli stir-fry.

Ingredients

• 1 lb beef (flank steak or sirloin), thinly sliced
• 4 cups broccoli florets
• 2 tablespoons olive oil

For the Sauce

• 1/4 cup soy sauce (or tamari for gluten-free)
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, grated
• 1 tablespoon erythritol (or another keto-friendly sweetener)
• 1 teaspoon xanthan gum (optional, for thickening)

Nutritional Value

• Calories: 450 kcal (per serving)
• Protein: 35 g
• Fat: 30 g
• Carbohydrates: 10 g (net)
• Fiber: 3 g

Preparation

1. In a small bowl, whisk together all the sauce ingredients.
2. Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the beef and cook until browned. Remove and set aside.
3. In the same skillet, add the remaining oil and broccoli. Stir-fry until the broccoli is tender-crisp.
4. Return the beef to the skillet. Pour the sauce over the beef and broccoli, stirring to combine. Cook for another 2-3 minutes, until everything is heated through and the sauce has thickened slightly.
5. Serve immediately.

Dinner: Grilled salmon with avocado salsa and a side of roasted eggplant.

Ingredients

For the Salmon

• 4 salmon fillets
• Olive oil
• Salt and pepper

For the Avocado Salsa

• 1 ripe avocado, diced
• 1/2 red onion, finely chopped
• Juice of 1 lime
• 2 tablespoons cilantro, chopped
• Salt and pepper to taste

For the Roasted Eggplant

• 2 medium eggplants, cut into 1/2-inch slices
• Olive oil
• Salt and pepper

Nutritional Value

• Calories: 600 kcal (per serving)
• Protein: 45 g
• Fat: 45 g
• Carbohydrates: 15 g (net)
• Fiber: 8 g

Preparation

Grilled Salmon

• Preheat the grill to medium-high heat. Brush the salmon fillets with olive oil and season with salt and pepper.
• Grill the salmon, skin-side down first, for about 4-5 minutes per side, or until desired doneness is achieved.

Avocado Salsa

• In a bowl, combine the diced avocado, red onion, lime juice, cilantro, salt, and pepper. Mix gently.

Roasted Eggplant

• Preheat the oven to 400°F (200°C). Arrange the eggplant slices on a baking sheet, brush both sides with olive oil, and season with salt and pepper.
• Roast for 25-30 minutes, flipping halfway through, until golden and tender.
• Serve the grilled salmon topped with avocado salsa and a side of roasted eggplant.

Day 3

Breakfast: Spinach and goat cheese omelette.

Ingredients

• 3 large eggs
• 1 tablespoon olive oil
• 1 cup fresh spinach leaves
• 1/4 cup goat cheese, crumbled
• Salt and pepper to taste
• Optional: diced tomatoes, onions, or herbs for extra flavor

Nutritional Value

• Calories: 350 kcal
• Protein: 22 g
• Fat: 27 g
• Carbohydrates: 2 g (net)
• Fiber: 1 g

Preparation

1. Heat the olive oil in a non-stick skillet over medium heat. Add the spinach and cook until wilted, about 2 minutes. Remove from the skillet and set aside.
2. Beat the eggs in a bowl, season with salt and pepper, and pour into the skillet. Cook until the edges start to set.
3. Sprinkle the wilted spinach and crumbled goat cheese over one half of the omelette. Fold the other half over to cover the fillings.
4. Continue cooking for another 1-2 minutes, until the omelette is cooked through but still fluffy.
5. Serve immediately, optionally garnished with additional herbs or diced vegetables.

Lunch: Chicken avocado lime soup.

Ingredients

• 2 chicken breasts, cooked and shredded
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 quart chicken broth
• 2 avocados, diced
• Juice of 2 limes
• 1/2 cup cilantro, chopped
• Salt and pepper to taste
• Optional: jalapeños, diced tomatoes, or bell peppers for extra flavor and heat

Nutritional Value

• Calories: 300 kcal (per serving)
• Protein: 25 g
• Fat: 20 g
• Carbohydrates: 8 g (net)
• Fiber: 6 g

Preparation

1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic, sautéing until soft and fragrant.
2. Add the chicken broth and bring to a simmer. Add the shredded chicken to the pot and cook until heated through.
3. Just before serving, stir in the diced avocados, lime juice, and cilantro. Season with salt and pepper to taste.
4. Serve hot, garnished with additional cilantro, lime wedges, and any optional vegetables or peppers.

Dinner: Zucchini lasagna.

Ingredients

• 4 large zucchinis, sliced lengthwise into thin strips
• 1 pound ground beef
• 1 jar low-carb marinara sauce
• 1 cup ricotta cheese
• 1 egg
• 1/2 cup grated Parmesan cheese
• 1 1/2 cups shredded mozzarella cheese
• 2 tablespoons olive oil
• Salt and pepper to taste
• Optional: garlic, onions, and herbs for extra flavor

Nutritional Value

• Calories: 450 kcal (per serving)
• Protein: 35 g
• Fat: 30 g
• Carbohydrates: 12 g (net)
• Fiber: 3 g

Preparation

1. Preheat the oven to 375°F (190°C). Grease a baking dish with olive oil.
2. In a skillet, cook the ground beef until browned. Drain excess fat, then stir in the marinara sauce. Simmer for 10 minutes.
3. In a bowl, mix the ricotta cheese, egg, and Parmesan cheese. Season with salt and pepper.
4. Lay the zucchini slices on paper towels, sprinkle with salt, and let sit for 10 minutes to draw out moisture. Pat dry.
5. Assemble the lasagna by layering zucchini slices, ricotta mixture, meat sauce, and mozzarella cheese in the baking dish. Repeat the layers until all ingredients are used, finishing with mozzarella on top.
6. Bake for 45-50 minutes, or until the top is golden and bubbly. Let it cool for a few minutes before serving.

Day 4

Breakfast: Almond butter and berry keto smoothie.

Ingredients

• 1 cup unsweetened almond milk
• 2 tablespoons almond butter
• 1/2 cup mixed berries (strawberries, blueberries, raspberries) – use fresh or frozen
• 1 scoop keto-friendly protein powder (vanilla or unflavored)
• Ice cubes (optional, for desired consistency)
• Sweetener to taste (erythritol, stevia, or monk fruit)

Nutritional Value

• Calories: 300 kcal
• Protein: 15 g
• Fat: 22 g
• Carbohydrates: 8 g (net)
• Fiber: 4 g

Preparation

1. Place the almond milk, almond butter, mixed berries, protein powder, and a handful of ice cubes (if using) into a blender.
2. Blend on high until smooth. Add sweetener to taste and blend again to combine.
3. Pour the smoothie into a glass and serve immediately for a refreshing and nourishing start to your day.

Lunch: Sardine salad with mixed greens and olive oil-lemon dressing.

Ingredients

• 1 can of sardines in olive oil, drained
• 2 cups mixed salad greens
• 1/4 cup cherry tomatoes, halved
• 1/4 red onion, thinly sliced

For the Dressing

• 2 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• 1 teaspoon Dijon mustard (optional)

Nutritional Value

• Calories: 350 kcal
• Protein: 25 g
• Fat: 27 g
• Carbohydrates: 5 g (net)
• Fiber: 2 g

Preparation

1. In a large salad bowl, combine the mixed salad greens, cherry tomatoes, and red onion.
2. Top the salad with the sardines.
3. In a small bowl, whisk together the olive oil, lemon juice, salt, pepper, and Dijon mustard (if using) to make the dressing.
4. Drizzle the dressing over the salad and gently toss to combine.
5. Serve immediately for a light yet satisfying keto-friendly lunch.

Dinner: Pork tenderloin with a creamy dill sauce and mashed turnips.

Ingredients

For the Pork Tenderloin

• 1 pork tenderloin (about 1 lb)
• Salt and pepper to taste
• 2 tablespoons olive oil

For the Creamy Dill Sauce

• 1 cup heavy cream
• 2 tablespoons fresh dill, chopped
• 1 clove garlic, minced
• Salt and pepper to taste

For the Mashed Turnips

• 3 large turnips, peeled and cubed
• 2 tablespoons butter
• Salt and pepper to taste
• 1/4 cup heavy cream (adjust for desired consistency)

Nutritional Value

• Calories: 600 kcal (per serving)
• Protein: 45 g
• Fat: 45 g
• Carbohydrates: 10 g (net)
• Fiber: 3 g

Preparation

Pork Tenderloin

• Season the pork tenderloin with salt and pepper. Heat olive oil in a skillet over medium-high heat. Sear the tenderloin on all sides until golden brown.
• Transfer to a preheated oven (375°F or 190°C) and roast for 15-20 minutes, or until the internal temperature reaches 145°F (63°C). Let rest before slicing.

Creamy Dill Sauce

• In the same skillet used for the pork, add the heavy cream, dill, and garlic. Simmer over medium heat until the sauce thickens. Season with salt and pepper.

Mashed Turnips

• Boil the turnip cubes until tender. Drain and return to the pot. Add butter, heavy cream, salt, and pepper. Mash until smooth and creamy.
• Serve slices of the pork tenderloin topped with the creamy dill sauce, accompanied by the mashed turnips.

Day 5

Breakfast: Bacon and egg cups.

Ingredients

• 6 slices of bacon
• 6 large eggs
• Salt and pepper to taste
• Optional: shredded cheese, chopped herbs (such as chives or parsley), or diced vegetables for topping

Nutritional Value

• Calories: 150 kcal (per cup, assuming 6 servings)
• Protein: 12 g
• Fat: 11 g
• Carbohydrates: 1 g (net)

Preparation

1. Preheat the oven to 350°F (175°C). Grease a muffin tin with a bit of oil or butter.
2. Wrap one slice of bacon around the inside of each muffin cup. It’s okay if the bacon overlaps slightly.
3. Crack an egg into each bacon-lined cup. Season with salt and pepper.
4. Optional: Add your choice of toppings, such as shredded cheese or chopped herbs.
5. Bake in the preheated oven for 15-20 minutes, or until the eggs are set to your liking.
6. Allow to cool for a couple of minutes before removing from the muffin tin. Serve warm.

Lunch: Tuna melt on keto bread.

Ingredients

For the Tuna Salad

• 1 can (5 oz) tuna, drained
• 2 tablespoons mayonnaise
• 1 tablespoon celery, finely chopped
• 1 tablespoon onion, finely chopped
• Salt and pepper to taste

For the Keto Bread

• Use pre-made keto bread or make a quick microwave keto bread with almond flour, an egg, and baking powder.
• Slices of cheese (cheddar or mozzarella work well)

Nutritional Value

• Calories: 400 kcal (varies depending on the bread and cheese used)
• Protein: 30 g
• Fat: 28 g
• Carbohydrates: 5 g (net)

Preparation

1. Mix the tuna, mayonnaise, celery, onion, salt, and pepper in a bowl to make the tuna salad.
2. Toast the keto bread slices lightly, if desired.
3. Spread the tuna salad on one slice of keto bread. Top with a slice of cheese.
4. Broil in the oven or toaster oven for 2-3 minutes, or until the cheese is melted and bubbly.
5. Top with another slice of keto bread, if desired, or serve open-faced.

Dinner: Beef stroganoff over spiralized zucchini noodles.

Ingredients

• 1 lb beef sirloin, thinly sliced
• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 8 oz mushrooms, sliced
• 1 cup beef broth
• 1/2 cup sour cream
• Salt and pepper to taste
• 2 large zucchinis, spiralized into noodles

Nutritional Value

• Calories: 450 kcal (per serving)
• Protein: 35 g
• Fat: 30 g
• Carbohydrates: 10 g (net)
• Fiber: 2 g

Preparation

1. Heat olive oil in a large skillet over medium-high heat. Add the beef and cook until browned. Remove from the skillet and set aside.
2. In the same skillet, add the onion and garlic. Cook until softened. Add the mushrooms and cook until browned.
3. Return the beef to the skillet. Add beef broth and bring to a simmer. Reduce heat and stir in the sour cream. Season with salt and pepper. Simmer until the sauce thickens slightly.
4. Meanwhile, sauté the spiralized zucchini noodles in a separate pan with a little olive oil for 2-3 minutes, until tender but still firm.
5. Serve the beef stroganoff over the zucchini noodles.

Day 6

Breakfast: Coconut yogurt with a handful of nuts and cinnamon.

Ingredients

• 1 cup unsweetened coconut yogurt
• A handful of mixed nuts (almonds, walnuts, pecans), roughly chopped
• 1/2 teaspoon ground cinnamon
• Optional: a few drops of stevia or erythritol for sweetness

Nutritional Value

• Calories: 300 kcal (approximation)
• Protein: 8 g
• Fat: 24 g
• Carbohydrates: 12 g (net)
• Fiber: 4 g

Preparation

1. In a serving bowl, add the coconut yogurt.
2. Top with the chopped nuts and sprinkle with ground cinnamon.
3. If desired, add a few drops of stevia or a sprinkle of erythritol for extra sweetness.
4. Mix slightly before eating or enjoy the layers of flavors as is.

Lunch: Roast beef wrap with horseradish mayo in a low-carb tortilla.

Ingredients

• 1 low-carb tortilla wrap
• 4-5 slices of roast beef, thinly sliced
• 2 tablespoons mayonnaise
• 1 teaspoon horseradish (adjust to taste)
• Lettuce leaves
• Sliced tomato (optional)
• Salt and pepper to taste

Nutritional Value

• Calories: 350 kcal (approximation)
• Protein: 25 g
• Fat: 25 g
• Carbohydrates: 6 g (net)
• Fiber: 2 g

Preparation

1. Mix the mayonnaise and horseradish in a small bowl. Adjust the amount of horseradish depending on how spicy you like it.
2. Lay out the low-carb tortilla on a flat surface. Spread the horseradish mayo over the center of the tortilla.
3. Arrange the roast beef slices over the mayo. Add lettuce leaves and sliced tomato if using. Season with salt and pepper.
4. Roll the tortilla tightly, folding in the sides as you go, to enclose the fillings.
5. Cut the wrap in half and serve. Enjoy a flavorful and satisfying low-carb lunch.

Dinner: Lemon-garlic butter shrimp with cauliflower rice.

Ingredients

For the Shrimp

• 1 lb large shrimp, peeled and deveined
• 2 tablespoons butter
• 4 cloves garlic, minced
• Juice of 1 lemon
• Zest of 1/2 lemon
• Salt and pepper to taste
• Fresh parsley, chopped for garnish

For the Cauliflower Rice

• 1 head of cauliflower, grated or processed into rice-sized pieces
• 1 tablespoon olive oil
• Salt and pepper to taste

Nutritional Value

• Calories: 400 kcal (per serving)
• Protein: 35 g
• Fat: 22 g
• Carbohydrates: 12 g (net)
• Fiber: 4 g

Preparation

Cauliflower Rice

• Heat olive oil in a large skillet over medium heat. Add the cauliflower rice, season with salt and pepper, and sauté for 5-7 minutes until tender but not mushy. Set aside.

Shrimp

• In the same skillet, melt the butter over medium heat. Add the garlic and sauté for 1-2 minutes until fragrant.
• Add the shrimp, lemon juice, lemon zest, salt, and pepper. Cook for 2-3 minutes per side or until the shrimp are pink and opaque.
• Serve the lemon-garlic butter shrimp over the cauliflower rice, garnished with fresh parsley.

Day 7

Breakfast: Low-carb pumpkin pancakes with whipped cream.

Ingredients

• 1/2 cup almond flour
• 1/4 cup pumpkin puree
• 2 large eggs
• 1 tablespoon erythritol (or another keto-friendly sweetener)
• 1/2 teaspoon baking powder
• 1/2 teaspoon pumpkin pie spice
• Butter or coconut oil for cooking
• Sugar-free whipped cream for topping

Nutritional Value

• Calories: 320 kcal (for 2 pancakes with whipped cream)
• Protein: 12 g
• Fat: 26 g
• Carbohydrates: 8 g (net)
• Fiber: 4 g

Preparation

1. In a mixing bowl, combine the almond flour, pumpkin puree, eggs, erythritol, baking powder, and pumpkin pie spice. Whisk until you have a smooth batter.
2. Heat a non-stick skillet or griddle over medium heat and add a little butter or coconut oil.
3. Pour batter onto the skillet to form pancakes of your desired size. Cook until bubbles form on the surface, then flip and cook until golden brown on the other side.
4. Serve hot with a dollop of sugar-free whipped cream on top.

Lunch: Italian sausage soup with vegetables.

Ingredients

• 1 lb Italian sausage, casing removed
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 zucchini, chopped
• 1 bell pepper, chopped
• 4 cups chicken broth
• 1 can (14.5 oz) diced tomatoes, undrained
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• Grated Parmesan cheese for serving

Nutritional Value

• Calories: 400 kcal (per serving)
• Protein: 25 g
• Fat: 30 g
• Carbohydrates: 12 g (net)
• Fiber: 3 g

Preparation

1. In a large pot, heat the olive oil over medium heat. Add the Italian sausage and cook, breaking it apart with a spoon, until browned.
2. Add the onion and garlic to the pot and sauté until the onion is translucent.
3. Stir in the zucchini, bell pepper, chicken broth, diced tomatoes, and Italian seasoning. Season with salt and pepper.
4. Bring to a boil, then reduce heat and simmer for 20-25 minutes, until the vegetables are tender.
5. Serve hot, sprinkled with grated Parmesan cheese.

Dinner: Eggplant Parmesan (breaded with almond flour).

Ingredients

• 2 medium eggplants, sliced into 1/2 inch rounds
• 2 eggs, beaten
• 1 cup almond flour
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• 1 cup low-carb marinara sauce
• 2 cups shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• Olive oil for frying

Nutritional Value

• Calories: 500 kcal (per serving)
• Protein: 28 g
• Fat: 38 g
• Carbohydrates: 15 g (net)
• Fiber: 7 g

Preparation

1. Season the eggplant slices with salt and let them sit for 20 minutes to draw out moisture. Pat dry with paper towels.
2. Mix almond flour with Italian seasoning, salt, and pepper. Dip each eggplant slice in the beaten eggs, then coat with the almond flour mixture.
3. Heat olive oil in a skillet over medium heat. Fry the eggplant slices until golden brown on both sides. Drain on paper towels.
4. Preheat the oven to 375°F (190°C). In a baking dish, layer marinara sauce, fried eggplant slices, mozzarella, and Parmesan cheese. Repeat layers, finishing with cheese on top.
5. Bake for 25-30 minutes, or until bubbly and golden. Let it cool for a few minutes before serving.

Grocery List for Week 4

Proteins

• Chicken (whole or breasts, for roasting and soup, 2 lbs)
• Ground beef (for stroganoff and lasagna, 2 lbs)
• Salmon fillets (2)
• Pork tenderloin (1-2 lbs)
• Shrimp (1 lb)
• Canned sardines (2)
• Canned tuna (2)
• Italian sausage (1 lb)
• Bacon (1 lb)
• Eggs (2 dozen)

Dairy

• Goat cheese (8 oz)
• Heavy whipping cream (for porridge and sauces, 1 pint)
• Mozzarella cheese (for Caprese and eggplant Parmesan, 16 oz)
• Parmesan cheese (for various dishes, 8 oz)
• Full-fat coconut yogurt (1 quart)

Vegetables

• Avocados (4)
• Green beans (1 lb)
• Eggplant (2)
• Zucchini (for lasagna and noodles, 6)
• Turnips (for mashing, 2 lbs)
• Spinach (1 bag)
• Mixed greens (for salads, 2 bags)
• Cauliflower (for rice, 1 large head)
• Pumpkin (for porridge and pancakes, canned puree is fine, 1 can)

Fruits

• Blueberries (for muffins, fresh or frozen, 1 cup)
• Lemons (4, for dressing and shrimp)
• Berries (for smoothies, fresh or frozen, 1 cup)

Other

• Almond flour (for muffins and eggplant breading, 1 lb)
• Coconut flour (optional, for pancakes, 1 lb)
• Nuts (mixed, for yogurt, 1 lb)
• Keto-friendly bread (for tuna melt, 1 loaf)
• Low-carb tortillas (for wraps, 1 pack)
• Olive oil (1 bottle)
• Balsamic vinegar (for Caprese salad, 1 bottle)
• Horseradish (for roast beef wrap, 1 jar)
• Cinnamon, nutmeg, pumpkin spice (for pumpkin dishes)
• Keto-friendly sweetener (erythritol, stevia, or monk fruit, 1 pack)
• Coconut milk (for smoothies and soups, 2 cans)
• Chicken broth (for soup, 32 oz)
• Tomato sauce (for eggplant Parmesan and zucchini lasagna, 1 can)