Day 1

Breakfast: Avocado and egg breakfast bowl with crumbled bacon.

Ingredients

• 1 large avocado, halved and pitted
• 2 eggs
• 2 slices of bacon
• Salt and pepper to taste
• Optional garnishes: chopped cilantro, cheese, hot sauce

Nutritional Value

• Calories: 500 kcal
• Protein: 25 g
• Fat: 40 g
• Carbohydrates: 12 g (net)
• Fiber: 8 g

Preparation

1. Cook the bacon in a pan until crispy. Set aside on paper towels to drain. Once cooled, crumble the bacon into small pieces.
2. In the same pan, fry the eggs to your preference (either scrambled or sunny side up).
3. Scoop out a bit of the avocado flesh to make room for the egg, if needed. Place the cooked egg inside the avocado half.
4. Season with salt and pepper. Sprinkle crumbled bacon over the top. Add any additional garnishes like chopped cilantro, cheese, or a drizzle of hot sauce.
5. Serve immediately for a nutritious and filling keto-friendly breakfast.

Lunch: Greek salad with olives, feta, and grilled chicken.

Ingredients

• 2 cups mixed salad greens
• 1/2 cup cherry tomatoes, halved
• 1/4 cup Kalamata olives, pitted
• 1/4 cup cucumber, sliced
• 1/4 red onion, thinly sliced
• 4 oz grilled chicken breast, sliced
• 1/4 cup feta cheese, crumbled

For the Dressing

• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon dried oregano
• Salt and pepper to taste

Nutritional Value

• Calories: 450 kcal
• Protein: 30 g
• Fat: 32 g
• Carbohydrates: 10 g (net)
• Fiber: 3 g

Preparation

1. In a large salad bowl, combine the salad greens, cherry tomatoes, olives, cucumber, and red onion.
2. Top the salad with sliced grilled chicken and crumbled feta cheese.
3. In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper to make the dressing.
4. Drizzle the dressing over the salad and toss gently to combine.
5. Serve the Greek salad immediately for a refreshing and protein-rich lunch.

Dinner: Italian sausage and peppers skillet with a side of garlic roasted cauliflower.

Ingredients

For the Italian Sausage and Peppers

• 4 Italian sausages (choose keto-friendly sausages)
• 2 bell peppers, sliced
• 1 onion, sliced
• 2 tablespoons olive oil
• Salt and pepper to taste

For the Garlic Roasted Cauliflower

• 1 head of cauliflower, cut into florets
• 3 tablespoons olive oil
• 3 cloves garlic, minced
• Salt and pepper to taste

Nutritional Value

• Total (per serving):
  • Calories: 600 kcal
  • Protein: 25 g
  • Fat: 50 g
  • Carbohydrates: 15 g (net)
  • Fiber: 5 g

Preparation

Italian Sausage and Peppers

• Heat olive oil in a large skillet over medium heat. Add the sausages and cook until browned on all sides.
• Add the sliced bell peppers and onion to the skillet. Season with salt and pepper. Cook, stirring occasionally, until the vegetables are soft and the sausages are cooked through.

Garlic Roasted Cauliflower

• Preheat the oven to 400°F (200°C).
• Toss the cauliflower florets with olive oil, minced garlic, salt, and pepper. Spread on a baking sheet in a single layer.
• Roast for 25-30 minutes, or until the cauliflower is tender and golden.
• Serve the Italian sausage and peppers hot, accompanied by the garlic roasted cauliflower for a hearty and satisfying keto dinner.

Day 2

Breakfast: Coconut flour waffles with sugar-free maple syrup.

Ingredients

• 1/2 cup coconut flour
• 4 eggs
• 1/2 cup unsweetened almond milk
• 2 tbsp melted butter or coconut oil
• 1 tsp baking powder
• 1/4 tsp salt
• Sugar-free maple syrup (for serving)
• Optional: 1 tsp vanilla extract for added flavor

Nutritional Value

• Calories: 300 kcal (per serving, without syrup)
• Protein: 12 g
• Fat: 22 g
• Carbohydrates: 10 g (net)
• Fiber: 6 g

Preparation

1. Preheat your waffle iron according to the manufacturer’s instructions.
2. In a large bowl, whisk together the coconut flour, baking powder, and salt.
3. In another bowl, beat the eggs and then mix in the almond milk, melted butter (or coconut oil), and vanilla extract if using.
4. Combine the wet and dry ingredients until the batter is smooth.
5. Pour the batter onto the hot waffle iron and cook until golden brown and crispy.
6. Serve hot with sugar-free maple syrup.

Lunch: Asian beef salad with sesame dressing.

Ingredients

• 1 lb beef sirloin, thinly sliced
• 4 cups mixed salad greens
• 1/2 cucumber, sliced
• 1/2 red bell pepper, sliced
• 1/4 red onion, thinly sliced
• 1/4 cup cilantro leaves

For the Sesame Dressing

• 3 tbsp soy sauce (or tamari for gluten-free)
• 2 tbsp sesame oil
• 1 tbsp rice vinegar
• 1 tsp erythritol (or another sugar substitute)
• 1 garlic clove, minced
• 1 tsp grated ginger

Nutritional Value

• Calories: 450 kcal
• Protein: 35 g
• Fat: 30 g
• Carbohydrates: 8 g (net)
• Fiber: 2 g

Preparation

1. Grill or pan-sear the beef slices over high heat until cooked to your liking. Let it rest before slicing into strips.
2. In a large salad bowl, combine the salad greens, cucumber, bell pepper, red onion, and cilantro.
3. Whisk together all the ingredients for the sesame dressing in a small bowl.
4. Add the beef strips to the salad and drizzle with the sesame dressing. Toss everything together gently.
5. Serve immediately for a flavorful and nutritious lunch.

Dinner: Chicken tikka masala over cauliflower rice.

Ingredients

For the Chicken Tikka Masala:

• 1 lb chicken breast, cut into bite-sized pieces
• 1 cup plain yogurt (for marinade)
• 2 tbsp tikka masala spice mix
• 1 can (14 oz) diced tomatoes
• 1 can (14 oz) coconut milk
• 1 onion, diced
• 2 garlic cloves, minced
• 1 tbsp ginger, grated
• 2 tbsp olive oil
• Salt to taste
• Fresh cilantro for garnish

For the Cauliflower Rice

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

Nutritional Value

• Total (per serving):
  • Calories: 600 kcal
  • Protein: 38 g
  • Fat: 44 g
  • Carbohydrates: 18 g (net)
  • Fiber: 5 g

Preparation

Marinate the Chicken

• Combine the chicken pieces with yogurt and tikka masala spice mix. Marinate for at least 1 hour or overnight in the refrigerator.

Cook the Chicken Tikka Masala

• In a large skillet, heat olive oil over medium heat. Add onion, garlic, and ginger, cooking until the onion is translucent.
• Add the marinated chicken and cook until it starts to brown.
• Pour in the diced tomatoes and coconut milk. Bring to a simmer and cook until the sauce thickens and the chicken is fully cooked. Adjust salt to taste.

Prepare the Cauliflower Rice

• Heat olive oil in a separate pan. Add the cauliflower rice, season with salt, and sauté for 5-7 minutes until tender.
• Serve the chicken tikka masala over the cauliflower rice, garnished with fresh cilantro.

Day 3

Breakfast: Keto bagels with smoked salmon, cream cheese, and capers.

Ingredients

For the Keto Bagels

• 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)

For the Toppings

• 4 ounces smoked salmon
• 4 tablespoons cream cheese
• 1 tablespoon capers
• Thinly sliced red onion (optional)
• Fresh dill (optional)

Nutritional Value

• Calories: 600 kcal (per bagel with toppings)
• Protein: 32 g
• Fat: 48 g
• Carbohydrates: 8 g (net)
• Fiber: 4 g

Preparation

Keto Bagels

• Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
• Combine almond flour and baking powder in a bowl. In a separate bowl, microwave the mozzarella and cream cheese until easy to stir, mix well.
• Add the eggs to the cheese mixture, mix, then incorporate the almond flour mixture until a dough forms.
• Divide the dough into 6 portions, form each into a bagel shape on the prepared baking sheet, and sprinkle with seeds if desired.
• Bake for 12-14 minutes, or until golden brown. Let cool before slicing.

Assemble the Bagels

• Spread cream cheese on each half of the bagel.
• Add smoked salmon slices, capers, red onion, and dill to one half of each bagel, then top with the other half.
• Serve immediately for a delicious and satisfying keto breakfast.

Lunch: Turkey and avocado BLT wrap (use a low-carb wrap).

Ingredients

• Low-carb tortilla wraps
• 4 slices of turkey breast
• 2 slices of cooked bacon
• 1/2 avocado, sliced
• Lettuce leaves
• Tomato slices
• Mayonnaise (optional)

Nutritional Value

• Calories: 400 kcal (per wrap)
• Protein: 25 g
• Fat: 30 g
• Carbohydrates: 10 g (net)
• Fiber: 6 g

Preparation

1. Lay out a low-carb tortilla wrap on a flat surface.
2. Spread a thin layer of mayonnaise on the wrap, if using.
3. Layer lettuce leaves, turkey slices, bacon, avocado slices, and tomato slices on one end of the tortilla.
4. Carefully roll the tortilla into a wrap, making sure the fillings are contained.
5. Cut the wrap in half and serve for a protein-packed and keto-friendly lunch.

Dinner: Shrimp scampi with zoodles (zucchini noodles).

Ingredients

• 1 lb large shrimp, peeled and deveined
• 4 medium zucchinis, spiralized into noodles
• 4 tablespoons butter
• 1 tablespoon olive oil
• 3 cloves garlic, minced
• 1/2 cup chicken broth or white wine
• Juice of 1 lemon
• Salt and pepper to taste
• Red pepper flakes (optional)
• Chopped parsley for garnish
• Grated Parmesan cheese (optional)

Nutritional Value

• Calories: 400 kcal (per serving)
• Protein: 28 g
• Fat: 28 g
• Carbohydrates: 10 g (net)
• Fiber: 3 g

Preparation

1. Heat the butter and olive oil in a large pan over medium heat. Add garlic and cook until fragrant, about 1 minute.
2. Add the shrimp to the pan, season with salt and pepper (and red pepper flakes if using), and cook until the shrimp turn pink and are opaque, about 2-3 minutes per side.
3. Remove the shrimp from the pan and set aside. To the same pan, add chicken broth (or wine), lemon juice, and bring to a simmer. Let the sauce reduce slightly.
4. Add the zucchini noodles to the pan, tossing with the sauce, and cook for 2-3 minutes until the noodles are tender but still firm.
5. Return the shrimp to the pan, toss with the zoodles and sauce, and heat through.
6. Serve garnished with chopped parsley and grated Parmesan cheese, if desired.

Day 4

Breakfast: Spinach and feta cheese crustless quiche.

Ingredients

• 4 cups fresh spinach, chopped
• 1 cup feta cheese, crumbled
• 6 large eggs
• 1/2 cup heavy cream
• 1/4 cup diced onions
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• Salt and pepper to taste
• Nutmeg (optional, a pinch for flavor)

Nutritional Value

• Calories: 250 kcal (per serving, if serves 4)
• Protein: 15 g
• Fat: 20 g
• Carbohydrates: 4 g (net)
• Fiber: 1 g

Preparation

1. Preheat the oven to 375°F (190°C). Grease a pie dish with olive oil or butter.
2. Heat olive oil in a skillet over medium heat. Add onions and garlic, sauté until translucent. Add spinach and cook until wilted. Season with salt, pepper, and a pinch of nutmeg.
3. In a large bowl, whisk together eggs and heavy cream. Stir in the feta cheese and the spinach mixture.
4. Pour the mixture into the prepared pie dish and bake for 25-30 minutes, or until the quiche is set and the top is slightly golden.
5. Let cool for a few minutes before slicing and serving.

Lunch: Cold cut roll-ups with cheese, lettuce, and keto-friendly mustard.

Ingredients

• Assorted cold cuts (turkey, ham, roast beef)
• Slices of cheese (choose your favorite keto-friendly options)
• Lettuce leaves
• Keto-friendly mustard
• Optional additions: avocado slices, pickles

Nutritional Value

• Calories: 300 kcal (varies depending on the types and amounts of ingredients used)
• Protein: 25 g
• Fat: 20 g
• Carbohydrates: 2 g (net)

Preparation

1. Lay out a slice of cold cut on a flat surface.
2. Spread a thin layer of keto-friendly mustard on the cold cut.
3. Place a slice of cheese on top, followed by a lettuce leaf. Add any optional additions like avocado or pickles.
4. Carefully roll up the ingredients tightly. Repeat with remaining cold cuts and fillings.
5. Serve immediately or chill in the refrigerator before serving for a crisp, refreshing lunch.

Dinner: Beef fajitas served with low-carb tortillas and a side of guacamole.

Ingredients

For the Beef Fajitas

• 1 lb flank steak, thinly sliced
• 1 each red, green, and yellow bell pepper, sliced
• 1 onion, sliced
• 2 tablespoons olive oil
• 1 tablespoon fajita seasoning

For the Guacamole

• 2 ripe avocados
• Juice of 1 lime
• 2 tablespoons chopped cilantro
• 1/4 cup finely chopped onion
• Salt and pepper to taste

• Low-carb tortillas

Nutritional Value

• Calories: 550 kcal (per serving, including guacamole and low-carb tortilla)
• Protein: 35 g
• Fat: 40 g
• Carbohydrates: 15 g (net)
• Fiber: 9 g

Preparation

Beef Fajitas

• In a large bowl, toss the sliced beef with olive oil and fajita seasoning. Heat a skillet over high heat and cook the beef until browned. Remove from the skillet and set aside.
• In the same skillet, add a bit more olive oil if needed, and sauté the bell peppers and onion until soft and slightly charred.
• Return the beef to the skillet, mix with the vegetables, and heat through.

Guacamole

• Mash the avocados in a bowl. Stir in the lime juice, cilantro, chopped onion, and season with salt and pepper.
• Serve the beef fajitas with low-carb tortillas and a side of guacamole.

Day 5:

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

Ingredients

• 1/2 ripe avocado
• 1 cup fresh spinach
• 1 cup unsweetened almond milk
• 1 scoop vanilla or unflavored keto-friendly protein powder
• Ice cubes (optional, for thickness)
• Stevia or erythritol to taste (optional, for sweetness)

Nutritional Value

• Calories: 300 kcal
• Protein: 25 g
• Fat: 20 g
• Carbohydrates: 8 g (net)
• Fiber: 5 g

Preparation

1. Combine the avocado, spinach, almond milk, protein powder, and ice cubes (if using) in a blender.
2. Blend on high until smooth. If the smoothie is too thick, you can add more almond milk to reach your desired consistency.
3. Taste and add a sweetener if desired, blending again to mix.
4. Serve immediately for a nourishing and energizing keto-friendly breakfast.

Lunch: Chicken Caesar salad with a keto-friendly Caesar dressing.

Ingredients

• 2 cups romaine lettuce, chopped
• 6 oz grilled chicken breast, sliced
• 1/4 cup grated Parmesan cheese

For the Keto Caesar Dressing:

• 1/2 cup mayonnaise
• 2 anchovy fillets, minced (optional)
• 1 garlic clove, minced
• 2 tablespoons grated Parmesan cheese
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

Nutritional Value

• Calories: 500 kcal
• Protein: 40 g
• Fat: 35 g
• Carbohydrates: 5 g (net)
• Fiber: 2 g

Preparation

1. In a small bowl, whisk together all the ingredients for the Caesar dressing until well combined. Adjust seasoning with salt and pepper.
2. In a large salad bowl, toss the romaine lettuce with the grilled chicken slices and grated Parmesan cheese.
3. Drizzle the keto Caesar dressing over the salad and toss again until everything is well coated.
4. Serve immediately for a satisfying and protein-rich lunch.

Dinner: Grilled pork chops with a spiced apple cider vinegar sauce and Brussels sprouts.

Ingredients

For the Pork Chops

• 4 pork chops
• Salt and pepper to taste
• 1 tablespoon olive oil

For the Sauce

• 1/2 cup apple cider vinegar
• 1 tablespoon unsweetened apple sauce
• 1 garlic clove, minced
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1 tablespoon erythritol (optional, for sweetness)
• 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: 600 kcal (per serving)
• Protein: 50 g
• Fat: 40 g
• Carbohydrates: 15 g (net)
• Fiber: 5 g

Preparation

Pork Chops

• Season the pork chops with salt and pepper. Brush with olive oil.
• Grill over medium-high heat for about 5-7 minutes on each side, or until they reach an internal temperature of 145°F (63°C).

Spiced Apple Cider Vinegar Sauce

• In a small saucepan, combine the apple cider vinegar, unsweetened apple sauce, minced garlic, cinnamon, nutmeg, and erythritol (if using). Simmer over medium heat for 5-10 minutes until slightly thickened. Season with salt and pepper.

Brussels Sprouts

• Toss the Brussels sprouts with olive oil, salt, and pepper. Roast in a preheated oven at 400°F (200°C) for 20-25 minutes, or until crispy on the outside and tender on the inside.
• Serve the grilled pork chops drizzled with the spiced apple cider vinegar sauce and a side of roasted Brussels sprouts.

Day 6

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

Ingredients

• 1/4 cup chia seeds
• 1 cup unsweetened almond milk
• 1/2 teaspoon vanilla extract
• Stevia or erythritol to taste (optional, for sweetness)
• A small handful of mixed berries (raspberries, blueberries, strawberries)

Nutritional Value

• Calories: 200 kcal
• Protein: 6 g
• Fat: 12 g
• Carbohydrates: 10 g (net)
• Fiber: 8 g

Preparation

1. In a bowl, mix together the chia seeds, almond milk, vanilla extract, and sweetener (if using) until well combined.
2. Cover and refrigerate for at least 2 hours or overnight, until the chia seeds have absorbed the liquid and the mixture has thickened into a pudding-like consistency.
3. Before serving, top the chia pudding with a small handful of mixed berries.
4. Serve as a refreshing and fiber-rich keto-friendly breakfast.

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 small avocado, diced
• 4 slices of bacon, cooked and crumbled
• 1/4 cup blue cheese, crumbled
• Optional: cherry tomatoes, cucumber slices

For the Dressing

• 2 tablespoons olive oil
• 1 tablespoon apple cider vinegar
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

Nutritional Value

• Calories: 550 kcal
• Protein: 25 g
• Fat: 45 g
• Carbohydrates: 8 g (net)
• Fiber: 5 g

Preparation

1. Arrange the mixed salad greens in a large bowl or on a plate as the base.
2. Neatly arrange the sliced hard-boiled eggs, diced avocado, crumbled bacon, and blue cheese over the greens. Add any additional vegetables if desired.
3. In a small bowl, whisk together the olive oil, apple cider vinegar, Dijon mustard, salt, and pepper to create the dressing.
4. Drizzle the dressing over the salad just before serving.
5. Enjoy this classic and satisfying keto-friendly lunch.

Dinner: Pan-seared duck breast with a red wine reduction and a side of roasted radishes.

Ingredients

For the Duck Breast

• 2 duck breasts, skin on
• Salt and pepper to taste

For the Red Wine Reduction

• 1 cup red wine
• 1/4 cup chicken broth
• 1 shallot, finely chopped
• 1 sprig of thyme (optional)
• Salt and pepper to taste

For the Roasted Radishes

• 1 lb radishes, trimmed and halved
• 2 tablespoons olive oil
• Salt and pepper to taste

Nutritional Value

• Calories: 650 kcal
• Protein: 45 g
• Fat: 45 g
• Carbohydrates: 8 g (net)
• Fiber: 2 g

Preparation

Duck Breast

• Score the skin of the duck breasts in a crosshatch pattern. Season both sides with salt and pepper.
• Place the duck breasts skin-side down in a cold skillet. Turn the heat to medium and cook until the skin is crispy, about 6-8 minutes. Flip and cook for another 5 minutes for medium-rare. Let rest before slicing.

Red Wine Reduction

• In the same skillet, remove excess fat leaving about a tablespoon. Add the shallot and thyme, sautéing until softened. Add red wine and chicken broth, and simmer until reduced by half. Season with salt and pepper.

Roasted Radishes

• Toss the radishes with olive oil, salt, and pepper. Spread on a baking sheet and roast in a preheated oven at 400°F (200°C) for 20-25 minutes until tender and slightly caramelized.
• Serve the sliced duck breast with the red wine reduction and a side of roasted radishes for a gourmet keto dinner.

Day 7

Breakfast: Cheese and bacon stuffed mushrooms.

Ingredients

• 12 large button mushrooms, stems removed
• 6 slices of bacon, cooked and crumbled
• 1/2 cup cream cheese, softened
• 1/4 cup grated cheddar cheese
• 2 tablespoons green onions, chopped
• Salt and pepper to taste
• Olive oil for brushing

Nutritional Value

• Calories: 250 kcal (for 3-4 stuffed mushrooms)
• Protein: 15 g
• Fat: 20 g
• Carbohydrates: 4 g (net)
• Fiber: 1 g

Preparation

1. Preheat your oven to 375°F (190°C). Brush the mushroom caps with olive oil and place them on a baking sheet.
2. In a bowl, mix the crumbled bacon, cream cheese, cheddar cheese, and green onions. Season with salt and pepper.
3. Stuff each mushroom cap with the bacon and cheese mixture.
4. Bake for 15-20 minutes, or until the mushrooms are tender and the cheese is bubbly and slightly golden.
5. Serve warm for a delicious and satisfying keto-friendly breakfast.

Lunch: Tuna salad stuffed bell peppers.

Ingredients

• 2 large bell peppers, halved and seeds removed
• 1 can (5 oz) tuna in water, drained
• 1/4 cup mayonnaise
• 2 tablespoons red onion, finely chopped
• 2 tablespoons celery, finely chopped
• 1 tablespoon Dijon mustard
• Salt and pepper to taste
• Fresh herbs (parsley, dill, etc.), chopped (optional)

Nutritional Value

• Calories: 300 kcal (per half stuffed bell pepper)
• Protein: 20 g
• Fat: 22 g
• Carbohydrates: 6 g (net)
• Fiber: 2 g

Preparation

1. In a bowl, mix the tuna, mayonnaise, red onion, celery, Dijon mustard, salt, and pepper. Stir until well combined. Add the herbs if using.
2. Fill each bell pepper half with the tuna salad mixture.
3. Serve the stuffed bell peppers chilled or at room temperature for a refreshing and nutritious keto lunch.

Dinner: Moroccan lamb stew with turnips and a side of sautéed greens.

Ingredients

For the Moroccan Lamb Stew

• 1 lb lamb, cut into chunks
• 2 tablespoons olive oil
• 1 large onion, chopped
• 2 cloves garlic, minced
• 2 turnips, peeled and cubed
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon ground cinnamon
• 2 cups beef broth
• Salt and pepper to taste
• Fresh cilantro for garnish

For the Sautéed Greens

• 2 cups kale or spinach
• 2 tablespoons olive oil
• Salt and pepper to taste
• Garlic, minced (optional)

Nutritional Value

• Calories: 600 kcal (per serving)
• Protein: 40 g
• Fat: 45 g
• Carbohydrates: 15 g (net)
• Fiber: 5 g

Preparation

Moroccan Lamb Stew

• Heat olive oil in a large pot over medium-high heat. Add the lamb and brown on all sides. Remove and set aside.
• In the same pot, add the onion and garlic, cooking until soft. Stir in the spices and cook for another minute.
• Return the lamb to the pot, add turnips and beef broth. Bring to a boil, then reduce to a simmer. Cover and cook for 1.5 to 2 hours, until the lamb is tender.

Sautéed Greens

• Heat olive oil in a pan over medium heat. Add garlic if using, and sauté for 1 minute.
• Add the greens, season with salt and pepper, and cook until wilted.
• Serve the Moroccan lamb stew garnished with fresh cilantro and accompanied by the sautéed greens.

Grocery List for Week 3

Proteins

• Bacon (1 lb)
• Grilled chicken (for salads, 2 breasts)
• Italian sausage (1 lb)
• Ground beef or beef strips (1 lb)
• Chicken thighs (for tikka masala, 1 lb)
• Smoked salmon (8 oz)
• Turkey slices (1 lb)
• Shrimp (1 lb)
• Pork chops (4)
• Duck breast (2)
• Lamb (for stew, 1 lb)
• Tuna (for salad, 2 cans)

Dairy

• Feta cheese (8 oz)
• Cream cheese (8 oz)
• Hard cheeses (for roll-ups and snacks, 8 oz)
• Full-fat Greek yogurt (for tikka masala, 1 cup)

Vegetables

• Avocados (6)
• Cauliflower (2 heads)
• Zucchini (for noodles, 4)
• Brussels sprouts (1 lb)
• Radishes (1 lb)
• Turnips (for stew, 2)
• Mixed greens (for salads and sides, 2 bags)
• Bell peppers (6)
• Spinach (1 bag)
• Lettuce (for wraps, 1 head)
• Green onions (1 bunch)
• Tomatoes (for salads and dishes, 3)

Other

• Coconut flour (for waffles, 1 bag)
• Almond milk (1 quart)
• Protein powder (keto-friendly)
• Chia seeds (for pudding, 1 bag)
• Low-carb wraps (1 pack)
• Sugar-free maple syrup
• Sesame seeds (for Asian salad)
• Spices: cumin, coriander, garam masala (for tikka masala), fajita seasoning, etc.
• Sugar-free Caesar dressing
• Capers (for bagels)
• Keto-friendly mustard