1800 Calorie Keto Meal Plan

Ingredients

• Egg (2 large)
• Asparagus (49.95 g)
• Olive oil (0.33 tablespoon)
• Butter (0.33 tbsp)
• Ricotta Cheese (1.33 tbsp)
• Chives (1 tbsp chopped)
• Parsley (0.11 cup chopped)

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. Beat together eggs until there is no streaks of white and add salt and pepper to taste. Pour over top of the vegetables.
5. Add chives and parsley, or any other herbs to the pan. Let it cook slightly for a couple of minutes.
6. Add ricotta 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

• Margarine (2 tsp)
• Whole Wheat Bread (1 slice)

Instructions

1. Place sliced bread into toaster and enjoy.

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

• Asparagus (85 g)

Instructions

1. Add asparagus to a large pot of boiling salted water.
2. Cook for one to four minutes or until asparagus is bright green.

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

• String Beans (85 g)

Instructions

1. Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
3. Add salt and pepper for taste.

Ingredients

• Ham (52.5 g)
• Cheese (22.5 g)

Instructions

Ingredients

• Mixed Nuts (22.5 g)

Instructions

Ingredients

• Snow Pea (Peas in Pod) (100 g)

Instructions

1. Wash and enjoy.

Ingredients

• Egg (2 large)
• Asparagus (49.95 g)
• Olive oil (0.33 tablespoon)
• Butter (0.33 tbsp)
• Ricotta Cheese (1.33 tbsp)
• Chives (1 tbsp chopped)
• Parsley (0.11 cup chopped)

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. Beat together eggs until there is no streaks of white and add salt and pepper to taste. Pour over top of the vegetables.
5. Add chives and parsley, or any other herbs to the pan. Let it cook slightly for a couple of minutes.
6. Add ricotta 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

• Cheddar Cheese (31.5 g)

Instructions

Ingredients

• Olive Oil (0.5 tsp)
• Sour cream (2 tbsp)
• Red Wine Vinegar (1 tsp)
• Romaine Lettuce (1 cup shredded)
• Corn (50 g)
• Tomatoes (5 cherry)
• Chicken Thigh (100 g)
• Avocados (0.5 cup, cubes)
• Corn Taco Shell (1 shell)

Instructions

1. Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
2. Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.

Ingredients

• Olives (6 olive)

Instructions

Ingredients

• Pork Loin Blade Chops (140 g)
• Canola Oil (1 tsp)
• Salt (1 dash)
• Black Pepper (1 dash)
• Garlic Powder (0.25 tsp)
• Paprika (0.5 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

• Asparagus (85 g)

Instructions

1. Add asparagus to a large pot of boiling salted water.
2. Cook for one to four minutes or until asparagus is bright green.

Ingredients

• Egg (2 large)

Instructions

1. Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.

Ingredients

• Ham (70 g)
• Cheese (30 g)

Instructions

Ingredients

• Egg (2 large)
• Canned Salmon (2 oz)
• Asparagus (33.3 g)
• Olive oil (0.33 tablespoon)
• Butter (0.33 tbsp)
• Sour cream (1 tbsp)
• Olives (2 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

• 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

• String Beans (85 g)

Instructions

1. Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
3. Add salt and pepper for taste.

Ingredients

• Olive oil (0.75 tablespoon)
• Yellow Onion (39 g)
• Garlic (0.75 clove)
• Ground Beef (3 oz)
• Salt (0.75 dash)
• Chili Powder (0.38 tsp)
• Cumin (0.19 tsp, whole)
• Red Kidney Beans (0.19 cup)
• Canned Tomatoes (0.19 cup)
• Basil (0.38 tsp, leaves)

Instructions

1. Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
2. Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
3. Add salt, chilli powder, cumin; stir another 10 seconds.
4. Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
5. Spoon chili into bowl and enjoy!

Ingredients

• Almonds (22.5 g)

Instructions

Ingredients

• Ham (105 g)
• Cheese (45 g)

Instructions

Ingredients

• Egg (2 large)
• Asparagus (49.95 g)
• Olive oil (0.33 tablespoon)
• Butter (0.33 tbsp)
• Ricotta Cheese (1.33 tbsp)
• Chives (1 tbsp chopped)
• Parsley (0.11 cup chopped)

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. Beat together eggs until there is no streaks of white and add salt and pepper to taste. Pour over top of the vegetables.
5. Add chives and parsley, or any other herbs to the pan. Let it cook slightly for a couple of minutes.
6. Add ricotta 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

• Cheddar Cheese (36 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

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Chicken Breast (75 g)
• Corn (75 g)
• Tomatoes (75 g)
• Avocados (100 g)
• Onions (15 g)
• Romaine Lettuce (50 g)
• Vinaigrette (20 g)

Instructions

1. In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
2. Drizzle vinaigrette and toss the salad.
3. Slice or chop grilled chicken breasts, and add it on top of the salad

Ingredients

• Egg (2 large)

Instructions

1. Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.

Ingredients

• Ham (70 g)
• Cheese (30 g)

Instructions

Ingredients

• Egg (2 large)
• Canned Salmon (2 oz)
• Asparagus (33.3 g)
• Olive oil (0.33 tablespoon)
• Butter (0.33 tbsp)
• Sour cream (1 tbsp)
• Olives (2 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

• Turkey Bacon (3 slice)

Instructions

1. Place a non-stick frying pan on stovetop and set to medium heat.
2. Add butter to pan and let melt. After butter is melted place turkey bacon strips into pan and cook until they turn slightly golden brown.

Ingredients

• Pork Loin Blade Chops (140 g)
• Canola Oil (1 tsp)
• Salt (1 dash)
• Black Pepper (1 dash)
• Garlic Powder (0.25 tsp)
• Paprika (0.5 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

• Asparagus (85 g)

Instructions

1. Add asparagus to a large pot of boiling salted water.
2. Cook for one to four minutes or until asparagus is bright green.

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

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Avocado (0.5 cup, pureed)
• Spinach (1 cup)
• Almond Milk (1 cup)

Instructions

1. Combine ingredients in a blender, blend untill smooth, and serve.

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

• Snow Pea (Peas in Pod) (100 g)

Instructions

1. Wash and enjoy.

Ingredients

• Egg (2 large)
• Canned Salmon (2 oz)
• Asparagus (33.3 g)
• Olive oil (0.33 tablespoon)
• Butter (0.33 tbsp)
• Sour cream (1 tbsp)
• Olives (2 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

• Turkey Bacon (3 slice)

Instructions

1. Place a non-stick frying pan on stovetop and set to medium heat.
2. Add butter to pan and let melt. After butter is melted place turkey bacon strips into pan and cook until they turn slightly golden brown.

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

• Asparagus (85 g)

Instructions

1. Add asparagus to a large pot of boiling salted water.
2. Cook for one to four minutes or until asparagus is bright green.

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

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Avocado (0.38 cup, pureed)
• Spinach (0.75 cup)
• Almond Milk (0.75 cup)

Instructions

1. Combine ingredients in a blender, blend untill smooth, and serve.

Ingredients

• Strawberries (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Mixed Nuts (22.5 g)

Instructions

Ingredients

• Snow Pea (Peas in Pod) (100 g)

Instructions

1. Wash and enjoy.

Ingredients

• Egg (2 large)
• Canned Salmon (2 oz)
• Asparagus (33.3 g)
• Olive oil (0.33 tablespoon)
• Butter (0.33 tbsp)
• Sour cream (1 tbsp)
• Olives (2 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

• Turkey Bacon (3 slice)

Instructions

1. Place a non-stick frying pan on stovetop and set to medium heat.
2. Add butter to pan and let melt. After butter is melted place turkey bacon strips into pan and cook until they turn slightly golden brown.

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

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Salmon (125 g)
• Salt (1 dash)
• Black Pepper (1 dash)
• Canola Oil (1 tsp)

Instructions

1. Let salmon rest on the counter until they reach room temperature.
2. Heat oven to 450°F. Line a baking sheet with aluminum foil.
3. Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
4. Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
5. Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
6. Add an optional squeeze of lemon and enjoy.

Ingredients

• Kale (30 g)
• Broccoli (30 g)
• Onions (10 g)
• Poppyseed Salad Dressing (2 tbsp)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Almonds (22.5 g)

Instructions

Ingredients

• Peanuts (45 g)

Instructions

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.