Day 1

Breakfast: Avocado egg salad on keto toast.

Ingredients

• 2 hard-boiled eggs, chopped
• 1 ripe avocado, mashed
• 1 tablespoon mayonnaise (optional)
• 1 teaspoon Dijon mustard
• Salt and pepper to taste
• 2 slices of keto-friendly bread, toasted
• Optional: chopped chives or parsley for garnish

Nutritional Value

• Calories: 400 kcal
• Protein: 12 g
• Fat: 35 g
• Carbohydrates: 8 g (net)
• Fiber: 6 g

Preparation

1. In a bowl, combine the chopped hard-boiled eggs with the mashed avocado.
2. Stir in mayonnaise (if using), Dijon mustard, salt, and pepper until well mixed.
3. Spread the avocado egg salad evenly on the slices of toasted keto bread.
4. Garnish with chives or parsley if desired, and serve immediately for a nourishing start to your day.

Lunch: Cold cucumber soup with mint and feta cheese.

Ingredients

• 2 large cucumbers, peeled and chopped
• 1 cup plain Greek yogurt
• 1/4 cup fresh mint leaves
• 1 garlic clove, minced
• 2 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper to taste
• 1/2 cup crumbled feta cheese for garnish

Nutritional Value

• Calories: 200 kcal
• Protein: 8 g
• Fat: 15 g
• Carbohydrates: 8 g (net)
• Fiber: 2 g

Preparation

1. In a blender, combine cucumbers, Greek yogurt, mint leaves, garlic, olive oil, and lemon juice. Blend until smooth.
2. Season with salt and pepper to taste. Chill the soup in the refrigerator for at least 2 hours before serving.
3. Serve the soup cold, garnished with crumbled feta cheese.

Dinner: Pan-seared scallops with lemon-butter sauce and a side of arugula salad.

Ingredients

For the Scallops

• 1 lb sea scallops, patted dry
• Salt and pepper to taste
• 2 tablespoons unsalted butter
• Juice of 1 lemon

For the Arugula Salad

• 2 cups arugula
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Optional: shaved Parmesan cheese

Nutritional Value

• Calories: 300 kcal
• Protein: 25 g
• Fat: 22 g
• Carbohydrates: 5 g (net)
• Fiber: 1 g

Preparation

1. Scallops:
   • Season scallops with salt and pepper. Heat butter in a pan over medium-high heat until sizzling.
   • Add scallops, making sure not to overcrowd the pan. Sear for about 2 minutes on each side or until a golden crust forms and they’re opaque in the center.
   • Remove scallops from the pan and set aside. Add lemon juice to the pan to deglaze, scraping up any browned bits.
2. Arugula Salad:
   • Toss arugula with olive oil, lemon juice, salt, and pepper. Top with shaved Parmesan if using.
3. Serve the pan-seared scallops drizzled with the lemon-butter sauce alongside the arugula salad.

Day 2

Breakfast: Cheese and bacon keto muffins.

Ingredients

• 1 cup almond flour
• 1/2 teaspoon baking powder
• 1/4 teaspoon salt
• 4 large eggs
• 1/4 cup unsalted butter, melted
• 1/2 cup shredded cheddar cheese
• 4 slices bacon, cooked and crumbled
• Optional: chives or green onions for extra flavor

Nutritional Value

• Calories: 200 kcal
• Protein: 9 g
• Fat: 17 g
• Carbohydrates: 3 g (net)
• Fiber: 1 g

Preparation

1. Preheat the oven to 350°F (175°C) and grease a muffin pan or use silicone muffin cups.
2. In a bowl, mix almond flour, baking powder, and salt.
3. In another bowl, whisk together the eggs and melted butter. Stir into the dry ingredients until well combined.
4. Fold in the shredded cheese and crumbled bacon (and chives or green onions if using).
5. Divide the batter evenly among the muffin cups, filling each about 3/4 full.
6. Bake for 20-25 minutes or until the muffins are set and lightly golden on top.
7. Let them cool slightly before removing from the pan. Serve warm.

Lunch: Tuna salad stuffed in endive leaves.

Ingredients

• 1 can (5 oz) tuna, drained
• 1/4 cup mayonnaise
• 1 celery stalk, finely chopped
• 1 tablespoon lemon juice
• Salt and pepper to taste
• 1 tablespoon capers or chopped pickles (optional)
• Endive leaves for serving

Nutritional Value

• Calories: 250 kcal
• Protein: 20 g
• Fat: 18 g
• Carbohydrates: 2 g (net)
• Fiber: 1 g

Preparation

1. In a bowl, mix together the tuna, mayonnaise, celery, lemon juice, salt, and pepper (and capers or pickles if using).
2. Separate the endive leaves and wash them.
3. Spoon the tuna salad mixture into the endive leaves, creating boats.
4. Serve immediately for a refreshing and light lunch.

Dinner: Chicken parmesan (using almond flour for breading) with a side of spiralized zucchini.

Ingredients

For the Chicken Parmesan

• 4 boneless, skinless chicken breasts, pounded to even thickness
• 1 cup almond flour
• 2 large eggs, beaten
• 1 cup shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 1 cup sugar-free marinara sauce
• Salt and pepper to taste
• Olive oil for frying

For the Spiralized Zucchini

• 2 medium zucchinis, spiralized
• 1 tablespoon olive oil
• Salt and pepper to taste

Nutritional Value

• Calories: 550 kcal
• Protein: 50 g
• Fat: 35 g
• Carbohydrates: 10 g (net)
• Fiber: 3 g

Preparation

Chicken Parmesan

• Season chicken breasts with salt and pepper. Dredge in almond flour, dip in beaten eggs, and then back in almond flour mixed with grated Parmesan.
• Heat olive oil in a skillet over medium heat. Fry the chicken until golden and cooked through. Place in a baking dish.
• Top each chicken breast with marinara sauce and shredded mozzarella. Broil until the cheese is melted and bubbly.

Spiralized Zucchini

• Heat olive oil in a pan. Add spiralized zucchini, season with salt and pepper, and sauté for 2-3 minutes until just tender.
• Serve the chicken parmesan with a side of sautéed spiralized zucchini for a satisfying and keto-friendly Italian dinner.

Day 3

Breakfast: Keto yogurt topped with pecans and a sprinkle of cinnamon.

Ingredients

• 1 cup unsweetened full-fat Greek yogurt (or coconut yogurt for a dairy-free option)
• 1/4 cup pecans, chopped
• 1/2 teaspoon cinnamon
• Optional: sweetener of choice to taste (e.g., stevia, erythritol)

Nutritional Value

• Calories: 300 kcal
• Protein: 20 g
• Fat: 24 g
• Carbohydrates: 7 g (net)
• Fiber: 2 g

Preparation

1. If not already sweetened, mix your preferred keto-friendly sweetener into the yogurt to taste.
2. Spoon the yogurt into a bowl.
3. Top the yogurt with chopped pecans and a sprinkle of cinnamon.
4. Serve immediately for a quick, nutritious, and satisfying keto breakfast.

Lunch: Beef lettuce wraps with a spicy mayo sauce.

Ingredients

For the Beef Filling

• 1 lb ground beef
• 1 tablespoon olive oil
• 1 garlic clove, minced
• 1/2 onion, finely chopped
• Salt and pepper to taste

For the Spicy Mayo Sauce:

• 1/2 cup mayonnaise
• 1 tablespoon hot sauce or to taste
• 1 teaspoon lime juice

• Large lettuce leaves (e.g., Romaine, iceberg, or butter lettuce) for wrapping

Nutritional Value

• Calories: 450 kcal
• Protein: 25 g
• Fat: 38 g
• Carbohydrates: 5 g (net)
• Fiber: 1 g

Preparation

1. Heat olive oil in a skillet over medium heat. Add the ground beef, garlic, and onion. Cook until the beef is browned and the onion is soft. Season with salt and pepper.
2. In a small bowl, mix together mayonnaise, hot sauce, and lime juice to make the spicy mayo sauce.
3. To assemble the wraps, spoon the beef filling onto the center of a lettuce leaf. Drizzle with spicy mayo sauce.
4. Fold the lettuce around the filling to form a wrap. Serve immediately.

Dinner: Baked salmon with a creamy dill sauce and roasted Brussels sprouts.

Ingredients

For the Salmon

• 4 salmon fillets
• Salt and pepper to taste
• 1 tablespoon olive oil

For the Creamy Dill Sauce

• 1/2 cup sour cream or Greek yogurt
• 2 tablespoons fresh dill, chopped
• 1 tablespoon lemon juice
• Salt and pepper to taste

For the Brussels Sprouts

• 1 lb Brussels sprouts, halved
• 2 tablespoons olive oil
• Salt and pepper to taste

Nutritional Value

• Calories: 550 kcal
• Protein: 35 g
• Fat: 40 g
• Carbohydrates: 10 g (net)
• Fiber: 4 g

Preparation

Salmon

• Preheat the oven to 400°F (200°C). Season the salmon fillets with salt and pepper, and drizzle with olive oil. Place them on a baking sheet.
• Bake for 12-15 minutes, or until the salmon flakes easily with a fork.

Creamy Dill Sauce

• In a bowl, mix together sour cream or Greek yogurt, dill, lemon juice, salt, and pepper until well combined.

Brussels Sprouts

• Toss Brussels sprouts with olive oil, salt, and pepper. Spread on a baking sheet in a single layer.
• Roast in the oven at 400°F (200°C) for 20-25 minutes, or until crispy on the outside and tender on the inside.
• Serve the baked salmon drizzled with creamy dill sauce, accompanied by roasted Brussels sprouts on the side.

Day 4

Breakfast: Ham and cheese omelette with spinach.

Ingredients

• 3 large eggs
• 1/4 cup diced ham
• 1/4 cup shredded cheese (cheddar or mozzarella works well)
• 1/2 cup fresh spinach, chopped
• 1 tablespoon butter or olive oil
• Salt and pepper to taste

Nutritional Value

• Calories: 350 kcal
• Protein: 25 g
• Fat: 26 g
• Carbohydrates: 2 g (net)
• Fiber: 1 g

Preparation

1. Beat the eggs in a bowl and season with salt and pepper.
2. Heat butter or olive oil in a non-stick skillet over medium heat.
3. Pour the eggs into the skillet, allowing them to set slightly at the edges.
4. Sprinkle the diced ham, cheese, and chopped spinach over one half of the omelette.
5. Once the eggs are mostly set, carefully fold the omelette in half, covering the fillings.
6. Cook for another minute until the cheese melts, then carefully flip to ensure even cooking.
7. Serve the omelette warm, ideally with a side of avocado or your favorite keto-friendly vegetables.

Lunch: Cauliflower tabbouleh.

Ingredients

• 1 head of cauliflower, riced in a food processor
• 1 cup fresh parsley, finely chopped
• 1/2 cup fresh mint, finely chopped
• 1/4 cup diced tomato
• 1/4 cup diced cucumber
• 3 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Nutritional Value

• Calories: 150 kcal
• Protein: 4 g
• Fat: 12 g
• Carbohydrates: 8 g (net)
• Fiber: 4 g

Preparation

1. Prepare the cauliflower rice by pulsing cauliflower florets in a food processor until it resembles rice.
2. Combine the cauliflower rice, parsley, mint, tomato, and cucumber in a large bowl.
3. In a small bowl, whisk together the olive oil and lemon juice, then season with salt and pepper.
4. Pour the dressing over the cauliflower mixture and toss to combine.
5. Chill in the refrigerator for at least 30 minutes before serving to allow the flavors to meld together.
6. Serve the cauliflower tabbouleh cold as a refreshing and nutritious lunch option.

Dinner: Slow cooker pork carnitas served with low-carb tortillas and guacamole.

Ingredients

For the Pork Carnitas

• 2 lbs pork shoulder
• 1 onion, chopped
• 4 garlic cloves, minced
• 2 teaspoons cumin
• 1 teaspoon chili powder
• 1/2 cup chicken broth
• Juice of 1 orange
• Salt and pepper to taste

• Low-carb tortillas for serving

For the Guacamole

• 2 ripe avocados, mashed
• Juice of 1 lime
• 1/4 cup diced red onion
• 1/4 cup chopped cilantro
• Salt and pepper to taste

Nutritional Value

• Calories: 500 kcal
• Protein: 40 g
• Fat: 35 g
• Carbohydrates: 10 g (net)
• Fiber: 6 g

Preparation

Pork Carnitas

• Season the pork shoulder with salt, pepper, cumin, and chili powder. Place it in the slow cooker along with the onion, garlic, chicken broth, and orange juice.
• Cook on low for 8 hours or on high for 4 hours until the pork is tender and shreds easily.
• Once cooked, shred the pork with two forks and, if desired, broil it on a baking sheet for a few minutes to crisp up the edges.

Guacamole

• In a bowl, combine the mashed avocados, lime juice, red onion, cilantro, salt, and pepper. Adjust seasoning to taste.
• Serve the pork carnitas on low-carb tortillas, topped with guacamole and any other desired toppings like shredded lettuce, cheese, or sour cream.

Day 5

Breakfast: Keto smoothie with almond milk, spinach, peanut butter, and cocoa powder.

Ingredients

• 1 cup unsweetened almond milk
• 1 cup fresh spinach leaves
• 2 tablespoons peanut butter (unsweetened)
• 1 tablespoon cocoa powder (unsweetened)
• Sweetener to taste (e.g., stevia, erythritol)
• Ice cubes (optional, for a colder smoothie)

Nutritional Value

• Calories: 250 kcal
• Protein: 10 g
• Fat: 20 g
• Carbohydrates: 8 g (net)
• Fiber: 4 g

Preparation

1. Place almond milk, spinach, peanut butter, cocoa powder, and your choice of sweetener into a blender.
2. Add a handful of ice cubes if desired.
3. Blend on high until smooth and creamy.
4. Taste and adjust sweetness if necessary.
5. Serve immediately for a nutrient-packed, keto-friendly start to your day.

Lunch: Chicken Caesar salad wraps (using low-carb tortillas).

Ingredients

• 2 cups cooked chicken breast, shredded or chopped
• 4 low-carb tortillas
• 2 cups romaine lettuce, chopped
• 1/2 cup Caesar dressing (keto-friendly)
• 1/4 cup grated Parmesan cheese
• Freshly ground black pepper

Nutritional Value

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

Preparation

1. In a large bowl, combine the cooked chicken, romaine lettuce, Caesar dressing, and grated Parmesan cheese. Toss until everything is well coated with the dressing.
2. Lay out the low-carb tortillas on a flat surface.
3. Divide the chicken Caesar salad mixture evenly among the tortillas.
4. Roll up the tortillas tightly, tucking in the sides as you go, to enclose the filling.
5. Serve immediately, garnished with freshly ground black pepper to taste.

Dinner: Steak with herb butter and a side of mashed cauliflower.

Ingredients

For the Steak

• 2 steaks (e.g., ribeye, sirloin)
• Salt and pepper to taste
• 1 tablespoon olive oil

For the Herb Butter

• 4 tablespoons unsalted butter, softened
• 1 tablespoon fresh herbs (e.g., parsley, thyme, rosemary), finely chopped
• Salt to taste

For the Mashed Cauliflower

• 1 head cauliflower, cut into florets
• 2 tablespoons heavy cream
• 2 tablespoons unsalted butter
• Salt and pepper to taste

Nutritional Value

• Calories: 600 kcal
• Protein: 45 g
• Fat: 45 g
• Carbohydrates: 10 g (net)
• Fiber: 4 g

Preparation

Steak

• Season the steaks generously with salt and pepper.
• Heat olive oil in a skillet over high heat. Add steaks and cook to your preferred level of doneness, about 3-4 minutes per side for medium-rare.
• Let rest for a few minutes before serving.

Herb Butter

• Mix together the softened butter, chopped herbs, and salt. Set aside.

Mashed Cauliflower

• Steam cauliflower florets until very tender. Then, blend or mash the cauliflower with heavy cream and butter until smooth. Season with salt and pepper.
• Serve the steak topped with a dollop of herb butter, alongside the mashed cauliflower.

Day 6

Breakfast: Chia seed pudding made with coconut milk and topped with a few berries.

Ingredients

• 1/4 cup chia seeds
• 1 cup unsweetened coconut milk
• 1 tablespoon erythritol (or another keto-friendly sweetener), optional
• 1/2 teaspoon vanilla extract, optional
• A handful of mixed berries (blueberries, raspberries, strawberries)

Nutritional Value

• Calories: 250 kcal
• Protein: 5 g
• Fat: 19 g
• Carbohydrates: 15 g (net)
• Fiber: 10 g

Preparation

1. In a bowl or jar, combine chia seeds, coconut milk, erythritol (if using), and vanilla extract. Mix well to ensure there are no clumps.
2. Cover and refrigerate for at least 2 hours or overnight, until the chia seeds have absorbed the liquid and the mixture has a pudding-like consistency.
3. Before serving, stir the pudding to ensure it’s evenly mixed. Top with a handful of mixed berries.
4. Enjoy a refreshing and nutritious start to your day with this simple keto-friendly breakfast.

Lunch: Shrimp and avocado salad with olive oil and lemon dressing.

Ingredients

• 1 lb cooked shrimp, peeled and deveined
• 2 avocados, diced
• 1/2 red onion, thinly sliced
• Mixed greens or arugula

For the Dressing

• 3 tablespoons extra virgin olive oil
• Juice of 1 lemon
• 1 garlic clove, minced
• Salt and pepper to taste

Nutritional Value

• Calories: 350 kcal
• Protein: 25 g
• Fat: 25 g
• Carbohydrates: 10 g (net)
• Fiber: 6 g

Preparation

1. In a large salad bowl, combine the cooked shrimp, diced avocados, red onion, and mixed greens.
2. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and pepper to make the dressing.
3. Drizzle the dressing over the salad and toss gently to combine everything evenly.
4. Serve the shrimp and avocado salad immediately, offering a light yet satisfying meal.

Dinner: Lamb burgers with tzatziki sauce and a Greek salad.

Ingredients

For the Lamb Burgers:

• 1 lb ground lamb
• 2 garlic cloves, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Olive oil for grilling

For the Tzatziki Sauce

• 1 cup Greek yogurt
• 1 cucumber, grated and drained
• 2 tablespoons chopped dill
• 1 tablespoon lemon juice
• 1 garlic clove, minced
• Salt to taste

For the Greek Salad

• Mixed greens, chopped tomatoes, sliced cucumbers, red onion, Kalamata olives, and crumbled feta cheese
• Olive oil and lemon juice for dressing

Nutritional Value

• Calories: 600 kcal
• Protein: 40 g
• Fat: 45 g
• Carbohydrates: 10 g (net)
• Fiber: 3 g

Preparation

Lamb Burgers

• In a bowl, mix the ground lamb with garlic, oregano, salt, and pepper. Form into patties.
• Grill the patties over medium heat, brushing with olive oil, until cooked to your preferred doneness.

Tzatziki Sauce

• Combine Greek yogurt, grated cucumber, dill, lemon juice, minced garlic, and salt. Mix well and chill until ready to serve.

Greek Salad

• Toss the salad ingredients together. Dress with olive oil and lemon juice just before serving.
• Serve the lamb burgers topped with a dollop of tzatziki sauce, accompanied by the fresh Greek salad.

Day 7

Breakfast: Coconut flour pancakes with sugar-free syrup.

Ingredients

• 1/2 cup coconut flour
• 4 large eggs
• 3/4 cup unsweetened almond milk
• 2 tablespoons erythritol (or another keto-friendly sweetener)
• 1 teaspoon baking powder
• 1/2 teaspoon vanilla extract
• Pinch of salt
• Butter or coconut oil for cooking
• Sugar-free syrup for serving

Nutritional Value: (approximation for 2 pancakes)

• Calories: 300 kcal
• Protein: 12 g
• Fat: 18 g
• Carbohydrates: 9 g (net)
• Fiber: 5 g

Preparation

1. In a mixing bowl, combine coconut flour, erythritol, baking powder, and salt.
2. Whisk in eggs, almond milk, and vanilla extract until the batter is smooth.
3. Heat a non-stick skillet over medium heat and add a little butter or coconut oil.
4. Pour batter to form pancakes and cook until bubbles appear on the surface. Flip and cook until golden brown on the other side.
5. Serve the pancakes warm, drizzled with sugar-free syrup.

Lunch: Zucchini boats filled with sausage and marinara sauce, topped with melted mozzarella.

Ingredients

• 4 medium zucchinis, halved lengthwise
• 1 lb ground sausage
• 1 cup marinara sauce (sugar-free)
• 1 cup shredded mozzarella cheese
• Olive oil for brushing
• Salt and pepper to taste
• Fresh basil for garnish

Nutritional Value: (approximation for one zucchini boat)

• Calories: 350 kcal
• Protein: 22 g
• Fat: 26 g
• Carbohydrates: 8 g (net)
• Fiber: 2 g

Preparation

1. Preheat the oven to 375°F (190°C). Scoop out the center of the zucchini halves to create boats. Brush with olive oil and season with salt and pepper.
2. In a skillet, cook the ground sausage until browned. Stir in marinara sauce.
3. Fill the zucchini boats with the sausage and marinara mixture. Top with shredded mozzarella.
4. Bake for 20-25 minutes, or until the zucchini is tender and the cheese is bubbly and golden.
5. Garnish with fresh basil before serving.

Dinner: Roast chicken with herbs and garlic, served with a side of sautéed green beans.

Ingredients

• 1 whole chicken (about 4 lbs)
• 4 garlic cloves, minced
• 2 tablespoons fresh rosemary, chopped
• 2 tablespoons fresh thyme, chopped
• 4 tablespoons unsalted butter, softened
• Salt and pepper to taste
• 1 lb green beans, trimmed
• 2 tablespoons olive oil

Nutritional Value: (approximation for one serving)

• Calories: 550 kcal
• Protein: 40 g
• Fat: 42 g
• Carbohydrates: 5 g (net)
• Fiber: 2 g

Preparation

1. Preheat the oven to 425°F (220°C). Mix the minced garlic, rosemary, thyme, salt, and pepper into the softened butter.
2. Rub the herb butter mixture under the skin and all over the outside of the chicken. Place in a roasting pan.
3. Roast the chicken for 1.5 to 2 hours, or until the internal temperature reaches 165°F (74°C) and the skin is golden and crispy.
4. While the chicken is roasting, heat olive oil in a skillet over medium heat. Add the green beans, season with salt and pepper, and sauté until tender-crisp.
5. Serve the roasted chicken with the sautéed green beans on the side.

Grocery List for Week 7

Proteins

• Eggs (2 dozen)
• Scallops (1 lb)
• Bacon (1 lb)
• Tuna (canned, 2 cans)
• Chicken breasts (for parmesan and salad, 2 lbs)
• Ground beef (for lettuce wraps, 1 lb)
• Salmon (2 fillets)
• Pork shoulder (for carnitas, 2 lbs)
• Steak (2)
• Lamb (for burgers, 1 lb)
• Sausage (for zucchini boats, 1 lb)

Dairy

• Feta cheese (8 oz)
• Parmesan cheese (for chicken parmesan and Caesar salad, 8 oz)
• Heavy cream (for dill sauce, 8 oz)
• Mozzarella cheese (8 oz)
• Full-fat Greek yogurt (for smoothie and tzatziki, 1 quart)

Vegetables

• Avocados (6)
• Cucumbers (3 for soup and salad)
• Arugula (1 bag)
• Zucchini (for noodles and boats, 6)
• Brussels sprouts (1 lb)
• Cauliflower (for tabbouleh and mash, 2 heads)
• Lettuce (for wraps, 1 head)
• Green beans (1 lb)
• Spinach (for omelette and smoothie, 1 bag)

Fruits

• Lemons (4)
• Berries (for topping and salad, 1 cup)

Other

• Keto bread (1 loaf)
• Almond flour (for chicken breading and pancakes, 1 lb)
• Coconut flour (for pancakes, 1 lb)
• Chia seeds (for pudding, 1 bag)
• Low-carb tortillas (1 pack)
• Sugar-free syrup
• Peanut butter
• Olive oil, herbs, spices