Keto Meal Plan

Ingredients

• Egg (2 large)
• Butter (1 pat (1" sq, 1/3" high))
• Cheese (30 g)

Instructions

1. Crack eggs into a bowl and beat vigorously until there are no strands of white. Season with salt and pepper to taste.
2. Heat a skillet over medium-low heat and add the butter.
3. When the butter is melting and starting to bubble, add the eggs, and push them toward the middle of the pan periodically. When the eggs are no longer filling in the space after being pushed toward the center, let them sit flat, and grate the cheese over the top.
4. When the cheese has melted, flip one side of the eggs on top of the other into a half-moon shape and serve.

Ingredients

• Ham (70 g)

Instructions

Ingredients

• Low Fat Vanilla Greek Yogurt (112.5 g)

Instructions

Ingredients

• Beef Rib Eye Steak (105 g)
• Canola Oil (1.5 teaspoon)
• Salt (0.75 dash)
• Black Pepper (0.75 dash)

Instructions

1. Pat the steak dry with a paper towel. Season with salt, pepper, and whatever other spices you like.
2. Heat a cast iron skillet with canola oil to medium-high heat.
3. Once the pan has heated, carefully add the steak. Sear each side for 1-2 minutes.
4. Turn heat down to medium low, and continue cooking the steak, flipping every couple of minutes, until it reaches your preferred doneness. This should take around 10-15 minutes.
5. Let the steak rest for about 5 minutes before serving.

Ingredients

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

Instructions

1. In a medium frying pan, add some cooking oil (olive oil works well).
2. Mince garlic finely and add to the pan once it is heated. Cook for about a minute being careful not to burn.
3. Add spinach to the pan and stir. Add salt and pepper to taste. When it wilted down, you can remove it from the heat and let sit until served. It should only take a minute or two of cooking.
4. Squeeze on some lemon juice, and lemon zest if using fresh lemons, just prior to serving.

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

• 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

• Cottage Cheese (90 g)

Instructions

Ingredients

• Mixed Nuts (22.5 g)

Instructions

Ingredients

• Cauliflower (100 g)

Instructions

Ingredients

• Broccoli (100 g)

Instructions

Ingredients

• Hummus (3 tbsp)

Instructions

Ingredients

• Egg (2 large)
• Butter (1 pat (1" sq, 1/3" high))
• Cheese (30 g)

Instructions

1. Crack eggs into a bowl and beat vigorously until there are no strands of white. Season with salt and pepper to taste.
2. Heat a skillet over medium-low heat and add the butter.
3. When the butter is melting and starting to bubble, add the eggs, and push them toward the middle of the pan periodically. When the eggs are no longer filling in the space after being pushed toward the center, let them sit flat, and grate the cheese over the top.
4. When the cheese has melted, flip one side of the eggs on top of the other into a half-moon shape and serve.

Ingredients

• Ham (105 g)

Instructions

Ingredients

• Low Fat Vanilla Greek Yogurt (112.5 g)

Instructions

Ingredients

• Beef Rib Eye Steak (105 g)
• Canola Oil (1.5 teaspoon)
• Salt (0.75 dash)
• Black Pepper (0.75 dash)

Instructions

1. Pat the steak dry with a paper towel. Season with salt, pepper, and whatever other spices you like.
2. Heat a cast iron skillet with canola oil to medium-high heat.
3. Once the pan has heated, carefully add the steak. Sear each side for 1-2 minutes.
4. Turn heat down to medium low, and continue cooking the steak, flipping every couple of minutes, until it reaches your preferred doneness. This should take around 10-15 minutes.
5. Let the steak rest for about 5 minutes before serving.

Ingredients

• Cucumber (0.5 cup slices)

Instructions

Ingredients

• Deli Turkey Breast (120 g)
• Mayonnaise (1 tablespoon)
• Tomatoes (4 slice, thin/small)
• Cheese (30 g)
• Bacon (2 slice)
• Lettuce (2 leaf, large)

Instructions

1. Cook the bacon to your liking in a frying pan, oven or air-fryer. Around 10-20 minutes depending on the method.
2. Spread mayo onto the lettuce leaves, and then add turkey, cheese, lettuce, and bacon. Fold into a wrap and serve.

Ingredients

• Broccoli (75 g)

Instructions

Ingredients

• Cottage Cheese (90 g)

Instructions

Ingredients

• Mixed Nuts (22.5 g)

Instructions

Ingredients

• Peanuts (45 g)

Instructions

Ingredients

• Red Peppers (63.75 g)

Instructions

1. Wash, slice or chop 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

• Cottage Cheese (0.75 cup (not packed))

Instructions

Ingredients

• Deli Turkey Breast (120 g)
• Mayonnaise (1 tablespoon)
• Tomatoes (4 slice, thin/small)
• Cheese (30 g)
• Bacon (2 slice)
• Lettuce (2 leaf, large)

Instructions

1. Cook the bacon to your liking in a frying pan, oven or air-fryer. Around 10-20 minutes depending on the method.
2. Spread mayo onto the lettuce leaves, and then add turkey, cheese, lettuce, and bacon. Fold into a wrap and serve.

Ingredients

• Broccoli (75 g)

Instructions

Ingredients

• Beef Rib Eye Steak (210 g)
• Canola Oil (3 teaspoon)
• Salt (1.5 dash)
• Black Pepper (1.5 dash)

Instructions

1. Pat the steak dry with a paper towel. Season with salt, pepper, and whatever other spices you like.
2. Heat a cast iron skillet with canola oil to medium-high heat.
3. Once the pan has heated, carefully add the steak. Sear each side for 1-2 minutes.
4. Turn heat down to medium low, and continue cooking the steak, flipping every couple of minutes, until it reaches your preferred doneness. This should take around 10-15 minutes.
5. Let the steak rest for about 5 minutes before serving.

Ingredients

• Cucumber (0.5 cup slices)

Instructions

Ingredients

• Plain Yogurt (127.5 g)

Instructions

Ingredients

• Almonds (22.5 g)

Instructions

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

• Egg (2 large)
• Butter (1 pat (1" sq, 1/3" high))
• Cheese (30 g)

Instructions

1. Crack eggs into a bowl and beat vigorously until there are no strands of white. Season with salt and pepper to taste.
2. Heat a skillet over medium-low heat and add the butter.
3. When the butter is melting and starting to bubble, add the eggs, and push them toward the middle of the pan periodically. When the eggs are no longer filling in the space after being pushed toward the center, let them sit flat, and grate the cheese over the top.
4. When the cheese has melted, flip one side of the eggs on top of the other into a half-moon shape and serve.

Ingredients

• Breakfast Sausage (2 link)

Instructions

1. Heat a pan over medium-low heat.
2. Add the sausages and heat until warmed through. Should only take 1-5 minutes.

Ingredients

• Plain Yogurt (127.5 g)

Instructions

Ingredients

• Pork Loin Blade Chops (105 g)
• Canola Oil (0.75 tsp)
• Salt (0.75 dash)
• Black Pepper (0.75 dash)
• Garlic Powder (0.19 tsp)
• Paprika (0.38 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

• Mushrooms (70 g)

Instructions

1. Heat a pan over medium heat, and add some cooking oil. If you want your mushrooms to brown, you'll want a larger pan.
2. Clean the mushrooms and dry them well. Slice into the size of piece that you prefer, whether it's sliced, whole, halved, etc.
3. Once the pan is heated, add the mushrooms to the pan. If you want to get some browning on them, make sure you leave space between them, and move them as little as possible.
4. Once the mushrooms look to be browned on one side (happens around when the water released has evaporated), turn them over and leave until the over side is browned too.
5. Once they are cooked to a doneness you like, season with salt and pepper, and serve.

Ingredients

• Canned Tuna (0.5 can (12.5 oz), drained)
• Mayonnaise (1 tablespoon)
• Lemon Juice (1 tbsp)
• Avocado (0.5 avocado, NS as to Florida or California)
• Lettuce (2 leaf, large)

Instructions

1. Open and drain the can of tuna, and put into a bowl. Mix with mayonnaise, around 2 teaspoons lemon juice, and salt and pepper to taste until it has desired consistency.
2. Cut the avocado in half and scoop out the insides of half. Add some salt and the remaining teaspoon of lemon juice and mash until smooth.
3. Spread the avocado onto the lettuce leaves and scoop on some tuna, then fold into a wrap and serve.

Ingredients

• Broccoli (75 g)

Instructions

Ingredients

• Peanuts (45 g)

Instructions

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Cottage Cheese (90 g)

Instructions

Ingredients

• Mixed Nuts (22.5 g)

Instructions

Ingredients

• Egg (2 large)
• Butter (1 pat (1" sq, 1/3" high))
• Cheese (30 g)

Instructions

1. Crack eggs into a bowl and beat vigorously until there are no strands of white. Season with salt and pepper to taste.
2. Heat a skillet over medium-low heat and add the butter.
3. When the butter is melting and starting to bubble, add the eggs, and push them toward the middle of the pan periodically. When the eggs are no longer filling in the space after being pushed toward the center, let them sit flat, and grate the cheese over the top.
4. When the cheese has melted, flip one side of the eggs on top of the other into a half-moon shape and serve.

Ingredients

• Ham (105 g)

Instructions

Ingredients

• Low Fat Vanilla Greek Yogurt (112.5 g)

Instructions

Ingredients

• Canned Tuna (0.5 can (12.5 oz), drained)
• Mayonnaise (1 tablespoon)
• Lemon Juice (1 tbsp)
• Avocado (0.5 avocado, NS as to Florida or California)
• Lettuce (2 leaf, large)

Instructions

1. Open and drain the can of tuna, and put into a bowl. Mix with mayonnaise, around 2 teaspoons lemon juice, and salt and pepper to taste until it has desired consistency.
2. Cut the avocado in half and scoop out the insides of half. Add some salt and the remaining teaspoon of lemon juice and mash until smooth.
3. Spread the avocado onto the lettuce leaves and scoop on some tuna, then fold into a wrap and serve.

Ingredients

• Broccoli (75 g)

Instructions

Ingredients

• Pork Loin Blade Chops (105 g)
• Canola Oil (0.75 tsp)
• Salt (0.75 dash)
• Black Pepper (0.75 dash)
• Garlic Powder (0.19 tsp)
• Paprika (0.38 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

• Mushrooms (52.5 g)

Instructions

1. Heat a pan over medium heat, and add some cooking oil. If you want your mushrooms to brown, you'll want a larger pan.
2. Clean the mushrooms and dry them well. Slice into the size of piece that you prefer, whether it's sliced, whole, halved, etc.
3. Once the pan is heated, add the mushrooms to the pan. If you want to get some browning on them, make sure you leave space between them, and move them as little as possible.
4. Once the mushrooms look to be browned on one side (happens around when the water released has evaporated), turn them over and leave until the over side is browned too.
5. Once they are cooked to a doneness you like, season with salt and pepper, and serve.

Ingredients

• Walnuts (45 g)

Instructions

Ingredients

• Red Peppers (63.75 g)

Instructions

1. Wash, slice or chop and enjoy.

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

• Egg (2 large)
• Butter (1 pat (1" sq, 1/3" high))
• Cheese (30 g)

Instructions

1. Crack eggs into a bowl and beat vigorously until there are no strands of white. Season with salt and pepper to taste.
2. Heat a skillet over medium-low heat and add the butter.
3. When the butter is melting and starting to bubble, add the eggs, and push them toward the middle of the pan periodically. When the eggs are no longer filling in the space after being pushed toward the center, let them sit flat, and grate the cheese over the top.
4. When the cheese has melted, flip one side of the eggs on top of the other into a half-moon shape and serve.

Ingredients

• Cottage Cheese (90 g)

Instructions

Ingredients

• Olives (6 olive)

Instructions

Ingredients

• Beef Rib Eye Steak (210 g)
• Canola Oil (3 teaspoon)
• Salt (1.5 dash)
• Black Pepper (1.5 dash)

Instructions

1. Pat the steak dry with a paper towel. Season with salt, pepper, and whatever other spices you like.
2. Heat a cast iron skillet with canola oil to medium-high heat.
3. Once the pan has heated, carefully add the steak. Sear each side for 1-2 minutes.
4. Turn heat down to medium low, and continue cooking the steak, flipping every couple of minutes, until it reaches your preferred doneness. This should take around 10-15 minutes.
5. Let the steak rest for about 5 minutes before serving.

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Chicken Breast (56.25 g)
• Corn (56.25 g)
• Tomatoes (56.25 g)
• Avocados (75 g)
• Onions (11.25 g)
• Romaine Lettuce (37.5 g)
• Vinaigrette (15 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

• Mushrooms (52.5 g)

Instructions

1. Heat a pan over medium heat, and add some cooking oil. If you want your mushrooms to brown, you'll want a larger pan.
2. Clean the mushrooms and dry them well. Slice into the size of piece that you prefer, whether it's sliced, whole, halved, etc.
3. Once the pan is heated, add the mushrooms to the pan. If you want to get some browning on them, make sure you leave space between them, and move them as little as possible.
4. Once the mushrooms look to be browned on one side (happens around when the water released has evaporated), turn them over and leave until the over side is browned too.
5. Once they are cooked to a doneness you like, season with salt and pepper, and serve.

Ingredients

• Plain Yogurt (127.5 g)

Instructions

Ingredients

• Almonds (22.5 g)

Instructions

Ingredients

• Peanuts (22.5 g)

Instructions

Ingredients

• Red Peppers (63.75 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Egg (2 large)
• Butter (1 pat (1" sq, 1/3" high))
• Cheese (30 g)

Instructions

1. Crack eggs into a bowl and beat vigorously until there are no strands of white. Season with salt and pepper to taste.
2. Heat a skillet over medium-low heat and add the butter.
3. When the butter is melting and starting to bubble, add the eggs, and push them toward the middle of the pan periodically. When the eggs are no longer filling in the space after being pushed toward the center, let them sit flat, and grate the cheese over the top.
4. When the cheese has melted, flip one side of the eggs on top of the other into a half-moon shape and serve.

Ingredients

• Cottage Cheese (90 g)

Instructions

Ingredients

• Chicken (75 g)
• Lettuce (0.75 cup shredded)
• Avocado (0.38 cup, cubes)
• Tomatoes (0.38 cup cherry tomatoes)
• Egg (0.75 large)
• Vinaigrette (0.75 tablespoon)
• Bacon (1.5 slice)

Instructions

1. If you don't have pre-cooked chicken breast, cook in oven with salt and pepper until it reaches 160F/71C. Around 25 minutes at 350F/175C.
2. Boil eggs for roughly 12 minutes (differs whether eggs are cold or room temperature). Once done, peel under cold running water.
3. Cook bacon to preferred doneness in frying pan or in air-fryer or oven. Around 10-20 minutes based on method.
4. Slice all ingredients into bite-sized pieces and combine in a bowl (traditionally the ingredients are each aligned in a row to look nicer) and serve.

Ingredients

• Canned Tuna (0.5 can (12.5 oz), drained)
• Mayonnaise (1 tablespoon)
• Lemon Juice (1 tbsp)
• Avocado (0.5 avocado, NS as to Florida or California)
• Lettuce (2 leaf, large)

Instructions

1. Open and drain the can of tuna, and put into a bowl. Mix with mayonnaise, around 2 teaspoons lemon juice, and salt and pepper to taste until it has desired consistency.
2. Cut the avocado in half and scoop out the insides of half. Add some salt and the remaining teaspoon of lemon juice and mash until smooth.
3. Spread the avocado onto the lettuce leaves and scoop on some tuna, then fold into a wrap and serve.

Ingredients

• Broccoli (75 g)

Instructions

Ingredients

• Walnuts (45 g)

Instructions

Ingredients

• Red Peppers (63.75 g)

Instructions

1. Wash, slice or chop and enjoy.

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.