1500 Calorie Keto Meal Plan

Ingredients

• Egg (1 large)
• Canned Salmon (1 oz)
• Asparagus (16.7 g)
• Olive oil (0.17 tablespoon)
• Butter (0.17 tbsp)
• Sour cream (0.5 tbsp)
• Olives (1 olive)

Instructions

1. Pre-heat your broiler (sometimes known as a grill) to 400F/200C.
2. In a medium pan, over medium-low heat, add the butter and oil and when the butter is melted and starting to bubble add the asparagus.
3. Add salt and pepper to taste to the asparagus, and move occasionally until tender (about 10-15 minutes).
4. Open and drain the can of salmon and add it to the pan.
5. Beat together eggs until there is no streaks of white and add salt and pepper to taste. Pour over top of the salmon and asparagus.
6. Dice olives into small pieces and add that to the pan.
7. Mix contents of pan to be evenly distributed. Let it cook slightly for a couple of minutes.
8. Add sour cream in dollops on top of the egg mixture, and move the whole pan to the oven. Bake for around 10 minutes, or until just lightly browned.

Ingredients

• Cottage Cheese (0.75 cup (not packed))

Instructions

Ingredients

• Chicken Breast (60 g)
• Avocado (0.38 cup, cubes)
• Lettuce (1.13 cup, chopped (1/2" pieces, loosely packed))
• Caesar Salad Dressing (0.75 tbsp)
• Lemon Juice (0.75 tsp)
• Parmesan Cheese (1.5 tsp)

Instructions

1. If you don't have chicken breast already cooked, season it with salt and pepper and bake in the oven for 20-30 minutes at 350F/175C until it reaches internal temperature of 160F/71C
2. Rough chop lettuce. Halve the avocado and scoop out with a spoon and dice. Dice cooked chicken breast. Combine all ingredients in a bowl and serve.

Ingredients

• Baked Chicken Leg (1.5 medium leg (yield after cooking, bone removed))
• Canola Oil (1.5 tbsp)
• Salt (1.5 dash)
• Paprika (0.75 tsp)
• Black Pepper (1.5 dash)
• Garlic Powder (0.75 tsp)

Instructions

1. Preheat your oven to 425F (190C).
2. Mix together spices in a bowl.
3. Pat the legs dry with paper towels. Brush the legs with oil, and season the exterior. You can also gently lift the skin and season in under for more thorough seasoning.
4. Place quarters on a baking sheet lined with aluminum foil, and place in the oven.
5. Cook quarters until they reach an internal temperature of 165F (74C), which should take roughly 45 minutes.

Ingredients

• Kale (0.38 cup, ns as to from fresh, frozen, or canned)
• Garlic (0.75 clove)
• Lemon Juice (0.75 tsp)

Instructions

1. In a pan over medium heat, and a little bit of oil (olive oil works well).
2. Mince garlic, and add it to the pan when the pan is heated. Cook until soft, but not browning, around a minute.
3. Roughly chop the kale and add it to the pan. Add roughly a half a cup of water, and toss kale to ensure its slightly wet. Cover and turn heat up high to let steam for around 5 minutes.
4. Remove the lid and turn down the heat to medium. Stir until remaining liquid has evaporated.
5. Add salt and pepper to taste, and set aside off of heat until ready to serve. Splash on some lemon juice just before serving.

Ingredients

• Almonds (22.5 g)

Instructions

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Celery (1.13 stalk, medium (7-1/2" - 8" long))
• Peanut Butter (1.13 tablespoon)

Instructions

Ingredients

• Cucumber (0.25 cup slices)

Instructions

Ingredients

• Egg (1 large)
• Canned Salmon (1 oz)
• Asparagus (16.7 g)
• Olive oil (0.17 tablespoon)
• Butter (0.17 tbsp)
• Sour cream (0.5 tbsp)
• Olives (1 olive)

Instructions

1. Pre-heat your broiler (sometimes known as a grill) to 400F/200C.
2. In a medium pan, over medium-low heat, add the butter and oil and when the butter is melted and starting to bubble add the asparagus.
3. Add salt and pepper to taste to the asparagus, and move occasionally until tender (about 10-15 minutes).
4. Open and drain the can of salmon and add it to the pan.
5. Beat together eggs until there is no streaks of white and add salt and pepper to taste. Pour over top of the salmon and asparagus.
6. Dice olives into small pieces and add that to the pan.
7. Mix contents of pan to be evenly distributed. Let it cook slightly for a couple of minutes.
8. Add sour cream in dollops on top of the egg mixture, and move the whole pan to the oven. Bake for around 10 minutes, or until just lightly browned.

Ingredients

• Plain Greek Yogurt (150 g)

Instructions

Ingredients

• Baked Chicken Leg (1.5 medium leg (yield after cooking, bone removed))
• Canola Oil (1.5 tbsp)
• Salt (1.5 dash)
• Paprika (0.75 tsp)
• Black Pepper (1.5 dash)
• Garlic Powder (0.75 tsp)

Instructions

1. Preheat your oven to 425F (190C).
2. Mix together spices in a bowl.
3. Pat the legs dry with paper towels. Brush the legs with oil, and season the exterior. You can also gently lift the skin and season in under for more thorough seasoning.
4. Place quarters on a baking sheet lined with aluminum foil, and place in the oven.
5. Cook quarters until they reach an internal temperature of 165F (74C), which should take roughly 45 minutes.

Ingredients

• Kale (0.5 cup, ns as to from fresh, frozen, or canned)
• Garlic (1 clove)
• Lemon Juice (1 tsp)

Instructions

1. In a pan over medium heat, and a little bit of oil (olive oil works well).
2. Mince garlic, and add it to the pan when the pan is heated. Cook until soft, but not browning, around a minute.
3. Roughly chop the kale and add it to the pan. Add roughly a half a cup of water, and toss kale to ensure its slightly wet. Cover and turn heat up high to let steam for around 5 minutes.
4. Remove the lid and turn down the heat to medium. Stir until remaining liquid has evaporated.
5. Add salt and pepper to taste, and set aside off of heat until ready to serve. Splash on some lemon juice just before serving.

Ingredients

• Chicken Breast (60 g)
• Avocado (0.38 cup, cubes)
• Lettuce (1.13 cup, chopped (1/2" pieces, loosely packed))
• Caesar Salad Dressing (0.75 tbsp)
• Lemon Juice (0.75 tsp)
• Parmesan Cheese (1.5 tsp)

Instructions

1. If you don't have chicken breast already cooked, season it with salt and pepper and bake in the oven for 20-30 minutes at 350F/175C until it reaches internal temperature of 160F/71C
2. Rough chop lettuce. Halve the avocado and scoop out with a spoon and dice. Dice cooked chicken breast. Combine all ingredients in a bowl and serve.

Ingredients

• Almonds (22.5 g)

Instructions

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Celery (1.13 stalk, medium (7-1/2" - 8" long))
• Peanut Butter (1.13 tablespoon)

Instructions

Ingredients

• Cucumber (0.25 cup slices)

Instructions

Ingredients

• Egg (1 large)
• Canned Salmon (1 oz)
• Asparagus (16.7 g)
• Olive oil (0.17 tablespoon)
• Butter (0.17 tbsp)
• Sour cream (0.5 tbsp)
• Olives (1 olive)

Instructions

1. Pre-heat your broiler (sometimes known as a grill) to 400F/200C.
2. In a medium pan, over medium-low heat, add the butter and oil and when the butter is melted and starting to bubble add the asparagus.
3. Add salt and pepper to taste to the asparagus, and move occasionally until tender (about 10-15 minutes).
4. Open and drain the can of salmon and add it to the pan.
5. Beat together eggs until there is no streaks of white and add salt and pepper to taste. Pour over top of the salmon and asparagus.
6. Dice olives into small pieces and add that to the pan.
7. Mix contents of pan to be evenly distributed. Let it cook slightly for a couple of minutes.
8. Add sour cream in dollops on top of the egg mixture, and move the whole pan to the oven. Bake for around 10 minutes, or until just lightly browned.

Ingredients

• Plain Greek Yogurt (150 g)

Instructions

Ingredients

• Baked Chicken Leg (1.5 medium leg (yield after cooking, bone removed))
• Canola Oil (1.5 tbsp)
• Salt (1.5 dash)
• Paprika (0.75 tsp)
• Black Pepper (1.5 dash)
• Garlic Powder (0.75 tsp)

Instructions

1. Preheat your oven to 425F (190C).
2. Mix together spices in a bowl.
3. Pat the legs dry with paper towels. Brush the legs with oil, and season the exterior. You can also gently lift the skin and season in under for more thorough seasoning.
4. Place quarters on a baking sheet lined with aluminum foil, and place in the oven.
5. Cook quarters until they reach an internal temperature of 165F (74C), which should take roughly 45 minutes.

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Chicken Breast (60 g)
• Avocado (0.38 cup, cubes)
• Lettuce (1.13 cup, chopped (1/2" pieces, loosely packed))
• Caesar Salad Dressing (0.75 tbsp)
• Lemon Juice (0.75 tsp)
• Parmesan Cheese (1.5 tsp)

Instructions

1. If you don't have chicken breast already cooked, season it with salt and pepper and bake in the oven for 20-30 minutes at 350F/175C until it reaches internal temperature of 160F/71C
2. Rough chop lettuce. Halve the avocado and scoop out with a spoon and dice. Dice cooked chicken breast. Combine all ingredients in a bowl and serve.

Ingredients

• Celery (1.13 stalk, medium (7-1/2" - 8" long))
• Peanut Butter (1.13 tablespoon)

Instructions

Ingredients

• Cucumber (0.25 cup slices)

Instructions

Ingredients

• Almonds (22.5 g)

Instructions

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Egg (1 large)
• Canned Salmon (1 oz)
• Asparagus (16.7 g)
• Olive oil (0.17 tablespoon)
• Butter (0.17 tbsp)
• Sour cream (0.5 tbsp)
• Olives (1 olive)

Instructions

1. Pre-heat your broiler (sometimes known as a grill) to 400F/200C.
2. In a medium pan, over medium-low heat, add the butter and oil and when the butter is melted and starting to bubble add the asparagus.
3. Add salt and pepper to taste to the asparagus, and move occasionally until tender (about 10-15 minutes).
4. Open and drain the can of salmon and add it to the pan.
5. Beat together eggs until there is no streaks of white and add salt and pepper to taste. Pour over top of the salmon and asparagus.
6. Dice olives into small pieces and add that to the pan.
7. Mix contents of pan to be evenly distributed. Let it cook slightly for a couple of minutes.
8. Add sour cream in dollops on top of the egg mixture, and move the whole pan to the oven. Bake for around 10 minutes, or until just lightly browned.

Ingredients

• Plain Greek Yogurt (150 g)

Instructions

Ingredients

• Tilapia (1 small fillet)

Instructions

1. Preheat oven to 425 degrees fahrenheit
2. Place tilapia in baking dish and season to personal preference.
3. Cook for ten to fifteen minutes until tilapia is flaky

Ingredients

• Spinach (60 g)
• Strawberries (20 g)
• Onions (10 g)
• Walnuts (15 g)
• Vinaigrette (1 tablespoon)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Baked Chicken Leg (1 medium leg (yield after cooking, bone removed))
• Canola Oil (1 tbsp)
• Salt (1 dash)
• Paprika (0.5 tsp)
• Black Pepper (1 dash)
• Garlic Powder (0.5 tsp)

Instructions

1. Preheat your oven to 425F (190C).
2. Mix together spices in a bowl.
3. Pat the legs dry with paper towels. Brush the legs with oil, and season the exterior. You can also gently lift the skin and season in under for more thorough seasoning.
4. Place quarters on a baking sheet lined with aluminum foil, and place in the oven.
5. Cook quarters until they reach an internal temperature of 165F (74C), which should take roughly 45 minutes.

Ingredients

• Broccoli (100 g)

Instructions

1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
2. Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.

Ingredients

• Celery (1.5 stalk, medium (7-1/2" - 8" long))
• Peanut Butter (1.5 tablespoon)

Instructions

Ingredients

• Cucumber (0.25 cup slices)

Instructions

Ingredients

• Almonds (30 g)

Instructions

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Egg (1 large)
• Canned Salmon (1 oz)
• Asparagus (16.7 g)
• Olive oil (0.17 tablespoon)
• Butter (0.17 tbsp)
• Sour cream (0.5 tbsp)
• Olives (1 olive)

Instructions

1. Pre-heat your broiler (sometimes known as a grill) to 400F/200C.
2. In a medium pan, over medium-low heat, add the butter and oil and when the butter is melted and starting to bubble add the asparagus.
3. Add salt and pepper to taste to the asparagus, and move occasionally until tender (about 10-15 minutes).
4. Open and drain the can of salmon and add it to the pan.
5. Beat together eggs until there is no streaks of white and add salt and pepper to taste. Pour over top of the salmon and asparagus.
6. Dice olives into small pieces and add that to the pan.
7. Mix contents of pan to be evenly distributed. Let it cook slightly for a couple of minutes.
8. Add sour cream in dollops on top of the egg mixture, and move the whole pan to the oven. Bake for around 10 minutes, or until just lightly browned.

Ingredients

• Plain Greek Yogurt (150 g)

Instructions

Ingredients

• Chicken Breast (60 g)
• Avocado (0.38 cup, cubes)
• Lettuce (1.13 cup, chopped (1/2" pieces, loosely packed))
• Caesar Salad Dressing (0.75 tbsp)
• Lemon Juice (0.75 tsp)
• Parmesan Cheese (1.5 tsp)

Instructions

1. If you don't have chicken breast already cooked, season it with salt and pepper and bake in the oven for 20-30 minutes at 350F/175C until it reaches internal temperature of 160F/71C
2. Rough chop lettuce. Halve the avocado and scoop out with a spoon and dice. Dice cooked chicken breast. Combine all ingredients in a bowl and serve.

Ingredients

• Pork Loin Blade Chops (210 g)
• Canola Oil (1.5 tsp)
• Salt (1.5 dash)
• Black Pepper (1.5 dash)
• Garlic Powder (0.38 tsp)
• Paprika (0.75 tsp)

Instructions

1. Preheat your oven to 400F (200C).
2. Pat pork chops dry, coat with oil, and add the seasoning.
3. Plave pork chops in a baking sheet lined with aluminum foil, and place in the oven.
4. Cook until the meat reaches an internal temperature of 145F (63C). Around 15 minutes, but depends on the thickness of the meat.

Ingredients

• Kale (0.5 cup, ns as to from fresh, frozen, or canned)
• Garlic (1 clove)
• Lemon Juice (1 tsp)

Instructions

1. In a pan over medium heat, and a little bit of oil (olive oil works well).
2. Mince garlic, and add it to the pan when the pan is heated. Cook until soft, but not browning, around a minute.
3. Roughly chop the kale and add it to the pan. Add roughly a half a cup of water, and toss kale to ensure its slightly wet. Cover and turn heat up high to let steam for around 5 minutes.
4. Remove the lid and turn down the heat to medium. Stir until remaining liquid has evaporated.
5. Add salt and pepper to taste, and set aside off of heat until ready to serve. Splash on some lemon juice just before serving.

Ingredients

• Celery (1.13 stalk, medium (7-1/2" - 8" long))
• Peanut Butter (1.13 tablespoon)

Instructions

Ingredients

• Cucumber (0.25 cup slices)

Instructions

Ingredients

• Peanut Butter (0.75 tablespoon)
• Almond Milk (0.38 cup)
• Avocados (0.19 cup, cubes)
• Cocoa Powder (0.38 tablespoon ghirardelli label 2011)
• Imitation Vanilla Extract (0.38 tsp)

Instructions

1. Add all ingredients to blender and blend until smooth.

Ingredients

• Olives (3 olive)

Instructions

Ingredients

• Egg (1 large)
• Canned Salmon (1 oz)
• Asparagus (16.7 g)
• Olive oil (0.17 tablespoon)
• Butter (0.17 tbsp)
• Sour cream (0.5 tbsp)
• Olives (1 olive)

Instructions

1. Pre-heat your broiler (sometimes known as a grill) to 400F/200C.
2. In a medium pan, over medium-low heat, add the butter and oil and when the butter is melted and starting to bubble add the asparagus.
3. Add salt and pepper to taste to the asparagus, and move occasionally until tender (about 10-15 minutes).
4. Open and drain the can of salmon and add it to the pan.
5. Beat together eggs until there is no streaks of white and add salt and pepper to taste. Pour over top of the salmon and asparagus.
6. Dice olives into small pieces and add that to the pan.
7. Mix contents of pan to be evenly distributed. Let it cook slightly for a couple of minutes.
8. Add sour cream in dollops on top of the egg mixture, and move the whole pan to the oven. Bake for around 10 minutes, or until just lightly browned.

Ingredients

• Cottage Cheese (0.75 cup (not packed))

Instructions

Ingredients

• Tilapia (0.75 small fillet)

Instructions

1. Preheat oven to 425 degrees fahrenheit
2. Place tilapia in baking dish and season to personal preference.
3. Cook for ten to fifteen minutes until tilapia is flaky

Ingredients

• Spinach (45 g)
• Strawberries (15 g)
• Onions (7.5 g)
• Walnuts (11.25 g)
• Vinaigrette (0.75 tablespoon)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Baked Chicken Leg (1.5 medium leg (yield after cooking, bone removed))
• Canola Oil (1.5 tbsp)
• Salt (1.5 dash)
• Paprika (0.75 tsp)
• Black Pepper (1.5 dash)
• Garlic Powder (0.75 tsp)

Instructions

1. Preheat your oven to 425F (190C).
2. Mix together spices in a bowl.
3. Pat the legs dry with paper towels. Brush the legs with oil, and season the exterior. You can also gently lift the skin and season in under for more thorough seasoning.
4. Place quarters on a baking sheet lined with aluminum foil, and place in the oven.
5. Cook quarters until they reach an internal temperature of 165F (74C), which should take roughly 45 minutes.

Ingredients

• Kale (0.38 cup, ns as to from fresh, frozen, or canned)
• Garlic (0.75 clove)
• Lemon Juice (0.75 tsp)

Instructions

1. In a pan over medium heat, and a little bit of oil (olive oil works well).
2. Mince garlic, and add it to the pan when the pan is heated. Cook until soft, but not browning, around a minute.
3. Roughly chop the kale and add it to the pan. Add roughly a half a cup of water, and toss kale to ensure its slightly wet. Cover and turn heat up high to let steam for around 5 minutes.
4. Remove the lid and turn down the heat to medium. Stir until remaining liquid has evaporated.
5. Add salt and pepper to taste, and set aside off of heat until ready to serve. Splash on some lemon juice just before serving.

Ingredients

• Celery (63.75 g)

Instructions

1. Wash before eating.

Ingredients

• Peanut Butter (0.75 tablespoon)
• Almond Milk (0.38 cup)
• Avocados (0.19 cup, cubes)
• Cocoa Powder (0.38 tablespoon ghirardelli label 2011)
• Imitation Vanilla Extract (0.38 tsp)

Instructions

1. Add all ingredients to blender and blend until smooth.

Ingredients

• Celery (1.13 stalk, medium (7-1/2" - 8" long))
• Peanut Butter (1.13 tablespoon)

Instructions

Ingredients

• Cucumber (0.25 cup slices)

Instructions

Ingredients

• Egg (1 large)
• Canned Salmon (1 oz)
• Asparagus (16.7 g)
• Olive oil (0.17 tablespoon)
• Butter (0.17 tbsp)
• Sour cream (0.5 tbsp)
• Olives (1 olive)

Instructions

1. Pre-heat your broiler (sometimes known as a grill) to 400F/200C.
2. In a medium pan, over medium-low heat, add the butter and oil and when the butter is melted and starting to bubble add the asparagus.
3. Add salt and pepper to taste to the asparagus, and move occasionally until tender (about 10-15 minutes).
4. Open and drain the can of salmon and add it to the pan.
5. Beat together eggs until there is no streaks of white and add salt and pepper to taste. Pour over top of the salmon and asparagus.
6. Dice olives into small pieces and add that to the pan.
7. Mix contents of pan to be evenly distributed. Let it cook slightly for a couple of minutes.
8. Add sour cream in dollops on top of the egg mixture, and move the whole pan to the oven. Bake for around 10 minutes, or until just lightly browned.

Ingredients

• Plain Greek Yogurt (112.5 g)

Instructions

Ingredients

• Chicken Breast (140 g)
• Cheddar Cheese (0.25 cup, shredded)
• Hot Sauce (2 tsp)
• Butter (1 pat (1" sq, 1/3" high))
• Ranch (0.5 tbsp)
• Lettuce (2 leaf, large)

Instructions

1. If you don't have precooked chicken breast, season with salt and pepper and bake it for 20-30 minutes are 375F/190C.
2. Slice the chicken breast into roughly finger-width strips. If your chicken is cold, you can reheat it in the microwave if you prefer (cold is also good).
3. Shred the cheese if you don't have pre-shredded.
4. Combine butter and hot sauce and microwave for a few seconds at a time until butter is melted. Stir the sauce until it is uniform. Toss the chicken strips in this sauce to coat.
5. Add the cheese chicken and ranch onto a lettuce leaf and fold into a wrap and serve.

Ingredients

• Cauliflower (112.5 g)

Instructions

Ingredients

• Baked Chicken Leg (0.75 medium leg (yield after cooking, bone removed))
• Canola Oil (0.75 tbsp)
• Salt (0.75 dash)
• Paprika (0.38 tsp)
• Black Pepper (0.75 dash)
• Garlic Powder (0.38 tsp)

Instructions

1. Preheat your oven to 425F (190C).
2. Mix together spices in a bowl.
3. Pat the legs dry with paper towels. Brush the legs with oil, and season the exterior. You can also gently lift the skin and season in under for more thorough seasoning.
4. Place quarters on a baking sheet lined with aluminum foil, and place in the oven.
5. Cook quarters until they reach an internal temperature of 165F (74C), which should take roughly 45 minutes.

Ingredients

• Broccoli (75 g)

Instructions

1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
2. Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.

Ingredients

• Celery (1.5 stalk, medium (7-1/2" - 8" long))
• Peanut Butter (1.5 tablespoon)

Instructions

Ingredients

• Cucumber (0.25 cup slices)

Instructions

Ingredients

• Almonds (30 g)

Instructions

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.