Day 1

Breakfast: Scrambled eggs with spinach and feta.

Ingredients

• 2 large eggs
• 1 tablespoon heavy cream (for fluffier eggs, optional)
• 1/2 cup fresh spinach, chopped
• 1/4 cup feta cheese, crumbled
• Salt and pepper to taste
• 1 tablespoon olive oil or butter

Nutritional Value (approximate, per serving)

• Calories: 300
• Fat: 23g
• Protein: 18g
• Carbohydrates: 3g
• Fiber: 1g
• Net Carbs: 2g

Preparation

1. Heat olive oil or butter in a non-stick skillet over medium heat.
2. Add the chopped spinach and sauté until wilted, about 2-3 minutes.
3. Whisk the eggs with heavy cream (if using), salt, and pepper in a bowl.
4. Pour the egg mixture into the skillet with the spinach. Allow to cook for a few seconds until it starts to set at the bottom.
5. Gently stir with a spatula, moving the cooked eggs from the edge to the center. Sprinkle the feta cheese over the eggs.
6. Continue cooking until the eggs are cooked to your desired consistency.
7. Serve hot.

Lunch: Caesar salad with grilled chicken.

Ingredients

• 2 cups romaine lettuce, chopped
• 6 ounces chicken breast, grilled and sliced
• 2 tablespoons Caesar dressing, keto-friendly
• 1/4 cup Parmesan cheese, shaved
• 2 tablespoons bacon bits
• Salt and pepper to taste

Nutritional Value (approximate, per serving)

• Calories: 400
• Fat: 25g
• Protein: 35g
• Carbohydrates: 5g
• Fiber: 2g
• Net Carbs: 3g

Preparation

1. Grill the chicken breast seasoned with salt and pepper until fully cooked and juicy, let it rest, then slice it.
2. In a large bowl, toss the chopped romaine lettuce with the keto-friendly Caesar dressing.
3. Top the dressed lettuce with sliced grilled chicken, Parmesan cheese, and bacon bits.
4. Season with salt and pepper to taste.
5. Serve immediately.

Dinner: Salmon with asparagus cooked in butter.

Ingredients

• 2 salmon fillets (6 ounces each)
• 1 pound asparagus, ends trimmed
• 2 tablespoons butter
• Salt and pepper to taste
• 1 tablespoon olive oil
• 1 lemon, sliced for garnish (optional)
• 2 cloves garlic, minced (optional for flavor)

Nutritional Value (approximate, per serving)

• Calories: 500
• Fat: 35g
• Protein: 40g
• Carbohydrates: 8g
• Fiber: 4g
• Net Carbs: 4g

Preparation

1. Preheat your oven to 400°F (200°C) or prepare to cook on the stovetop.
2. Season the salmon fillets and asparagus spears with salt, pepper, and minced garlic (if using).
3. Heat the olive oil in a large pan over medium-high heat. Add the salmon skin-side down and cook until the skin is crispy, about 4-5 minutes. Flip the salmon and cook for another 3-4 minutes or until desired doneness.
4. Remove the salmon and set aside. In the same pan, add the butter and asparagus. Cook, occasionally stirring, until the asparagus is tender and lightly browned, about 5-7 minutes.
5. Serve the salmon fillets with a side of asparagus. Garnish with lemon slices if desired.

Day 2

Breakfast: Avocado bacon and eggs.

Ingredients

• 1 large avocado, halved and pitted
• 2 eggs
• 2 slices of bacon, cooked and crumbled
• Salt and pepper to taste
• Chives or parsley for garnish (optional)

Nutritional Value (approximate, per serving)

• Calories: 450
• Fat: 35g
• Protein: 18g
• Carbohydrates: 9g
• Fiber: 7g
• Net Carbs: 2g

Preparation

1. Preheat the oven to 425°F (220°C).
2. Scoop out a bit of the avocado flesh to make room for the egg. Place avocado halves in a baking dish to stabilize them.
3. Crack an egg into each avocado half. Season with salt and pepper.
4. Bake in the preheated oven for 15-20 minutes or until the eggs are cooked to your desired doneness.
5. Sprinkle cooked, crumbled bacon over the top. Garnish with chives or parsley if using.
6. Serve warm.

Lunch: Zucchini noodles with pesto and cherry tomatoes.

Ingredients

• 2 medium zucchinis, spiralized
• 1/2 cup cherry tomatoes, halved
• 1/4 cup pesto sauce, keto-friendly
• 2 tablespoons olive oil
• Salt and pepper to taste
• Parmesan cheese, grated (for serving)

Nutritional Value (approximate, per serving)

• Calories: 300
• Fat: 25g
• Protein: 6g
• Carbohydrates: 8g
• Fiber: 2g
• Net Carbs: 6g

Preparation

1. Heat olive oil in a large pan over medium heat.
2. Add the spiralized zucchini noodles (zoodles) and sauté for 2-3 minutes until just tender.
3. Stir in the cherry tomatoes and cook for an additional minute.
4. Remove from heat and toss with pesto sauce until evenly coated.
5. Season with salt and pepper to taste.
6. Serve topped with grated Parmesan cheese.

Dinner: Beef stir-fry with mixed vegetables in coconut oil.

Ingredients

• 1 pound beef, thinly sliced (suitable for stir-fry)
• 2 cups mixed vegetables (broccoli, bell peppers, snap peas, carrots – adjust for keto as needed)
• 2 tablespoons coconut oil
• 2 cloves garlic, minced
• 1 tablespoon ginger, minced
• For the sauce: 2 tablespoons soy sauce (or tamari for gluten-free), 1 tablespoon sesame oil, 1 teaspoon xylitol or erythritol (optional for sweetness)
• Salt and pepper to taste
• Sesame seeds for garnish (optional)

Nutritional Value (approximate, per serving)

• Calories: 500
• Fat: 35g
• Protein: 35g
• Carbohydrates: 10g (adjust depending on vegetables used)
• Fiber: 3g
• Net Carbs: 7g

Preparation

1. Heat coconut oil in a large skillet or wok over medium-high heat.
2. Add garlic and ginger, sauté for about 30 seconds until fragrant.
3. Add the thinly sliced beef, season with salt and pepper, and stir-fry until browned and nearly cooked through.
4. Add the mixed vegetables and continue to stir-fry until the vegetables are just tender but still crisp.
5. In a small bowl, mix together the soy sauce, sesame oil, and sweetener if using. Pour this sauce over the stir-fry and toss to coat everything evenly.
6. Cook for an additional minute to let the flavors meld.
7. Garnish with sesame seeds if desired, and serve hot.

Day 3

Breakfast: Coconut milk chia pudding with a handful of raspberries.

Ingredients

• 1/4 cup chia seeds
• 1 cup full-fat coconut milk
• 1/2 teaspoon vanilla extract
• 1 tablespoon erythritol or another keto-friendly sweetener (optional)
• A handful of raspberries (about 1/4 cup)

Nutritional Value (approximate, per serving)

• Calories: 350
• Fat: 28g
• Protein: 6g
• Carbohydrates: 15g
• Fiber: 10g
• Net Carbs: 5g

Preparation

1. In a bowl, mix the chia seeds, coconut milk, vanilla extract, and sweetener (if using) until well combined.
2. Cover and refrigerate for at least 2 hours, or overnight, until the pudding achieves a thick and creamy texture.
3. Serve the chia pudding topped with a handful of fresh raspberries.

Lunch: Cobb salad with hard-boiled eggs, avocado, bacon, and blue cheese.

Ingredients

• 2 cups mixed salad greens
• 2 hard-boiled eggs, peeled and sliced
• 1 medium avocado, diced
• 4 slices of bacon, cooked and crumbled
• 1/4 cup blue cheese, crumbled
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper to taste

Nutritional Value (approximate, per serving)

• Calories: 600
• Fat: 50g
• Protein: 25g
• Carbohydrates: 8g
• Fiber: 5g
• Net Carbs: 3g

Preparation

1. Arrange the mixed salad greens on a large plate.
2. Top the greens with rows of sliced hard-boiled eggs, diced avocado, crumbled bacon, and blue cheese.
3. In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper to make the dressing.
4. Drizzle the dressing over the salad just before serving.

Dinner: Pork chops with cauliflower mash and green beans.

Ingredients

• 2 pork chops
• Salt and pepper to taste
• 1 tablespoon olive oil
• 1 head cauliflower, cut into florets
• 2 tablespoons butter
• 1/4 cup heavy cream
• 1/2 pound green beans, trimmed
• 2 cloves garlic, minced

Nutritional Value (approximate, per serving)

• Calories: 650
• Fat: 45g
• Protein: 50g
• Carbohydrates: 15g
• Fiber: 6g
• Net Carbs: 9g

Preparation

1. Season the pork chops with salt and pepper.
2. Heat olive oil in a skillet over medium-high heat. Add the pork chops and cook until browned and cooked through, about 4-5 minutes per side. Remove from the skillet and keep warm.
3. For the cauliflower mash, steam the cauliflower florets until tender. Then, blend or mash the cauliflower with butter and heavy cream until smooth. Season with salt and pepper to taste.
4. For the green beans, bring a pot of water to a boil. Add the green beans and cook until tender but still crisp, about 3-4 minutes. Drain.
5. In the same skillet used for pork chops, sauté minced garlic for about 30 seconds. Add the drained green beans and toss to coat. Season with salt and pepper.
6. Serve the pork chops with a side of cauliflower mash and sautéed green beans.

Day 4

Breakfast: Almond flour pancakes with sugar-free syrup.

Ingredients

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

Nutritional Value (approximate, per serving)

• Calories: 320
• Fat: 28g
• Protein: 12g
• Carbohydrates: 8g
• Fiber: 3g
• Net Carbs: 5g

Preparation

1. In a large bowl, mix the almond flour, erythritol, and baking powder.
2. Beat in the eggs, almond milk, and vanilla extract until smooth.
3. Heat a non-stick pan over medium heat and add a little butter or coconut oil.
4. Pour 1/4 cup of batter for each pancake and cook until bubbles form on the surface, then flip and cook until golden brown.
5. Serve hot with sugar-free syrup.

Lunch: Lettuce wrap tacos with ground beef and cheese.

Ingredients

• 1 pound ground beef
• 1 tablespoon taco seasoning (ensure it’s sugar-free for keto)
• 8 large lettuce leaves (romaine or iceberg)
• 1/2 cup shredded cheddar cheese
• Optional toppings: diced tomatoes, avocado, sour cream

Nutritional Value (approximate, per serving)

• Calories: 450
• Fat: 35g
• Protein: 30g
• Carbohydrates: 3g
• Fiber: 1g
• Net Carbs: 2g

Preparation

1. Brown the ground beef in a skillet over medium heat. Drain excess fat.
2. Stir in the taco seasoning and a splash of water. Cook for a few more minutes until the beef is well-coated with the seasoning.
3. Prepare the lettuce leaves, washing and drying them carefully.
4. Spoon the seasoned ground beef into the center of each lettuce leaf. Top with shredded cheese and any other toppings you prefer.
5. Fold the lettuce around the filling and serve.

Dinner: Lemon butter chicken thighs with broccoli.

Ingredients

• 4 chicken thighs, bone-in and skin-on
• Salt and pepper to taste
• 2 tablespoons butter
• 1 tablespoon olive oil
• 1/4 cup chicken broth
• Juice of 1 lemon
• 1 teaspoon garlic, minced
• 1/2 teaspoon paprika
• 1 head of broccoli, cut into florets

Nutritional Value (approximate, per serving)

• Calories: 550
• Fat: 44g
• Protein: 36g
• Carbohydrates: 8g
• Fiber: 3g
• Net Carbs: 5g

Preparation

1. Season the chicken thighs with salt, pepper, and paprika.
2. Heat olive oil and 1 tablespoon of butter in a large skillet over medium-high heat. Add the chicken, skin-side down, and cook until the skin is golden and crispy, about 5-7 minutes. Flip the chicken and cook for another 5 minutes. Remove chicken from the skillet.
3. In the same skillet, add the minced garlic and cook until fragrant, about 1 minute. Add the chicken broth and lemon juice, scraping up any browned bits from the bottom of the skillet.
4. Return the chicken to the skillet and simmer for 10-15 minutes, or until the chicken is cooked through.
5. In a separate pot, steam the broccoli florets until tender, about 3-4 minutes.
6. Serve the chicken thighs with the lemon butter sauce and a side of steamed broccoli.

Day 5

Breakfast: Keto smoothie with spinach, avocado, coconut milk, and protein powder.

Ingredients

• 1 cup spinach, fresh
• 1/2 avocado
• 1 cup coconut milk (unsweetened, from the carton for fewer calories, or canned for more fat)
• 1 scoop protein powder (vanilla or unflavored, low carb)
• Ice cubes (optional, for thickness)
• Water (optional, for desired consistency)
• Stevia or erythritol (optional, for sweetness)

Nutritional Value (approximate, per serving)

• Calories: 400
• Fat: 30g
• Protein: 20g
• Carbohydrates: 9g
• Fiber: 5g
• Net Carbs: 4g

Preparation

1. Combine the spinach, avocado, coconut milk, protein powder, and ice cubes (if using) in a blender.
2. Blend on high until smooth. Add water to reach your desired consistency, if necessary.
3. Taste and add a keto-friendly sweetener if desired, blending again to mix.
4. Serve immediately for the best texture and flavor.

Lunch: Egg salad served on romaine lettuce.

Ingredients

• 6 hard-boiled eggs, peeled and chopped
• 1/4 cup mayonnaise (make sure it’s sugar-free to stay keto)
• 1 tablespoon mustard
• Salt and pepper to taste
• 1/4 cup diced celery (optional, for crunch)
• Romaine lettuce leaves, for serving

Nutritional Value (approximate, per serving)

• Calories: 300
• Fat: 25g
• Protein: 13g
• Carbohydrates: 2g
• Fiber: 0g
• Net Carbs: 2g

Preparation

1. In a bowl, combine the chopped eggs, mayonnaise, mustard, salt, and pepper. Mix well.
2. If using, fold in the diced celery.
3. Spoon the egg salad onto romaine lettuce leaves.
4. Serve chilled for a refreshing and filling lunch.

Dinner: Grilled shrimp with garlic butter zoodles.

Ingredients

• 1 pound shrimp, peeled and deveined
• 2 tablespoons olive oil
• Salt and pepper to taste
• 4 medium zucchinis, spiralized into noodles
• 4 tablespoons butter
• 3 cloves garlic, minced
• Juice of 1/2 lemon
• Fresh parsley, chopped (for garnish)

Nutritional Value (approximate, per serving)

• Calories: 450
• Fat: 28g
• Protein: 35g
• Carbohydrates: 10g
• Fiber: 3g
• Net Carbs: 7g

Preparation

1. Preheat your grill to medium-high heat.
2. Toss the shrimp with olive oil, salt, and pepper. Grill until they are pink and opaque, about 2-3 minutes per side.
3. For the zoodles, heat butter in a large pan over medium heat. Add the garlic and sauté until fragrant, about 1 minute.
4. Add the spiralized zucchini noodles (zoodles) and toss for about 2-3 minutes until just tender.
5. Squeeze lemon juice over the zoodles and toss to combine. Season with salt and pepper to taste.
6. Serve the grilled shrimp on top of the garlic butter zoodles, garnished with chopped parsley.

Day 6

Breakfast: Baked avocado eggs.

Ingredients

• 2 avocados, halved and pitted
• 4 eggs
• Salt and pepper to taste
• Optional toppings: chopped chives, grated cheese, bacon bits

Nutritional Value (approximate, per serving)

• Calories: 320
• Fat: 27g
• Protein: 13g
• Carbohydrates: 9g
• Fiber: 7g
• Net Carbs: 2g

Preparation

1. Preheat your oven to 425°F (220°C).
2. Scoop out a bit more flesh from the avocado halves to make enough room for the eggs.
3. Place the avocado halves in a baking dish, ensuring they are stabilized and won’t tip over. You can use a small cupcake tin or aluminum foil to help hold them steady.
4. Crack an egg into each avocado half. Season with salt and pepper.
5. Bake for 15-20 minutes, or until the eggs are cooked to your liking.
6. Add any optional toppings like chopped chives, grated cheese, or bacon bits before serving.

Lunch: Tuna salad stuffed avocados.

Ingredients

• 2 avocados, halved and pitted
• 1 can (5 ounces) tuna, drained
• 1/4 cup mayonnaise
• 1 tablespoon mustard
• 1/4 cup diced celery
• 1/4 cup diced red onion
• Salt and pepper to taste
• Lemon wedges for serving

Nutritional Value (approximate, per serving)

• Calories: 350
• Fat: 25g
• Protein: 20g
• Carbohydrates: 15g
• Fiber: 10g
• Net Carbs: 5g

Preparation

1. In a bowl, mix the drained tuna, mayonnaise, mustard, diced celery, and red onion. Season with salt and pepper to taste.
2. Scoop out some of the flesh from the avocado halves to create more space, if desired. Dice the scooped-out avocado and mix it into the tuna salad.
3. Fill the avocado halves with the tuna salad mixture.
4. Serve with lemon wedges on the side for a fresh kick.

Dinner: Ribeye steak with sautéed mushrooms and a side of arugula salad.

Ingredients

• 2 ribeye steaks
• Salt and pepper to taste
• 2 tablespoons olive oil
• 2 cups mushrooms, sliced
• 1 tablespoon butter
• For the salad:
  • 2 cups arugula
  • 1/4 cup shaved Parmesan cheese
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
• Salt and pepper for the salad

Nutritional Value (approximate, per serving)

• Calories: 600
• Fat: 45g
• Protein: 48g
• Carbohydrates: 6g
• Fiber: 2g
• Net Carbs: 4g

Preparation

1. Season the ribeye steaks with salt and pepper. Heat olive oil in a pan over high heat. When the pan is hot, add the steaks and cook to your preferred level of doneness, about 4-5 minutes per side for medium-rare.
2. Remove the steaks and let them rest. In the same pan, add the butter and mushrooms. Sauté until the mushrooms are golden brown and tender. Season with salt and pepper.
3. For the salad, toss the arugula and shaved Parmesan with olive oil and balsamic vinegar. Season with salt and pepper to taste.
4. Serve the ribeye steaks with sautéed mushrooms and a side of arugula salad.

Day 7

Breakfast: Keto bagels with cream cheese.

Ingredients

• 1 1/2 cups almond flour
• 1 tablespoon baking powder
• 2 1/2 cups shredded mozzarella cheese
• 2 ounces cream cheese
• 2 large eggs
• Sesame seeds or poppy seeds for topping (optional)
• Cream cheese for serving

Nutritional Value (approximate, per serving)

• Calories: 320
• Fat: 25g
• Protein: 18g
• Carbohydrates: 8g
• Fiber: 3g
• Net Carbs: 5g

Preparation

1. Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
2. In a bowl, mix almond flour and baking powder. Set aside.
3. In a separate, microwave-safe bowl, combine mozzarella and cream cheese. Microwave for 1-2 minutes, until the cheese is melted. Stir until smooth.
4. Add the eggs to the melted cheese mixture, mixing quickly to combine. Stir in the almond flour mixture until a dough forms.
5. Divide the dough into 6 portions. Roll each into a ball, then press a hole in the center to form a bagel shape. Place on the prepared baking sheet. Sprinkle with sesame or poppy seeds if desired.
6. Bake for 12-15 minutes, or until golden brown.
7. Allow to cool before slicing and serving with cream cheese.

Lunch: Chicken soup with vegetables.

Ingredients

• 1 tablespoon olive oil
• 1/2 onion, diced
• 2 garlic cloves, minced
• 1/2 pound chicken breast, cut into cubes
• 4 cups chicken broth
• 1 cup cauliflower florets
• 1 cup zucchini, sliced
• 1/2 cup celery, sliced
• Salt and pepper to taste
• Fresh herbs for garnish (optional)

Nutritional Value (approximate, per serving)

• Calories: 200
• Fat: 8g
• Protein: 25g
• Carbohydrates: 8g
• Fiber: 3g
• Net Carbs: 5g

Preparation

1. Heat olive oil in a large pot over medium heat. Add onion and garlic, sautéing until translucent.
2. Add chicken pieces, browning slightly on all sides.
3. Pour in chicken broth and bring to a simmer.
4. Add cauliflower, zucchini, and celery. Season with salt and pepper.
5. Simmer for 20-25 minutes, or until the vegetables are tender and the chicken is cooked through.
6. Garnish with fresh herbs before serving, if desired.

Dinner: Lamb chops with rosemary and garlic, side of roasted Brussels sprouts.

Ingredients

• 4 lamb chops
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 2 tablespoons fresh rosemary, chopped
• Salt and pepper to taste
• 1 pound Brussels sprouts, halved
• Additional olive oil for Brussels sprouts

Nutritional Value (approximate, per serving)

• Calories: 550
• Fat: 40g
• Protein: 38g
• Carbohydrates: 12g
• Fiber: 5g
• Net Carbs: 7g

Preparation

1. Preheat your oven to 400°F (200°C) for the Brussels sprouts.
2. Toss the Brussels sprouts with olive oil, salt, and pepper. Spread on a baking sheet in a single layer. Roast for 20-25 minutes, until crispy and golden.
3. While the Brussels sprouts are roasting, prepare the lamb chops. Rub them with olive oil, minced garlic, chopped rosemary, salt, and pepper.
4. Heat a skillet over medium-high heat. Add the lamb chops, cooking for 3-4 minutes per side for medium-rare, or until they reach your desired level of doneness.
5. Let the lamb chops rest for a few minutes before serving with the roasted Brussels sprouts.

Grocery List for Week 1

Proteins

• Chicken breasts (4)
• Salmon fillets (2)
• Ground beef (1 lb)
• Pork chops (4)
• Shrimp (1 lb)
• Ribeye steak (2)
• Lamb chops (4)
• Bacon (1 pack)
• Eggs (2 dozen)

Dairy

• Feta cheese (8 oz)
• Blue cheese (4 oz)
• Cream cheese (8 oz)
• Butter (1 lb)
• Hard cheeses for snacking and salads (8 oz)

Vegetables

• Spinach (2 bags)
• Asparagus (1 bunch)
• Mixed vegetables for stir-fry (2 lb)
• Cauliflower (1 head)
• Green beans (1 lb)
• Broccoli (1 lb)
• Zucchini (4)
• Avocados (6)
• Cherry tomatoes (1 pint)
• Lettuce (2 heads)
• Arugula (1 bag)
• Brussels sprouts (1 lb)

Other

• Almond flour (1 bag)
• Coconut milk (2 cans)
• Chia seeds (1 bag)
• Sugar-free syrup
• Coconut oil
• Olive oil
• Various herbs and spices (as needed)