KETO MEAL PLAN FOR A WEEK

(KETOGENIC, LOW CARB, DIABETIC FRIENDLY, GLUTEN FREE RECIPES)

We’ll not try to set the premise for how Keto Diet can completly change your life for better, because we all ketoers already know that and which is why we have chosen this lifestyle. Ain’t that right?

Beginners who are just starting and trying to navigate through the steep learning curve, read our popular Keto Beginners Complete Guide.

The below keto meal plan is a simple, and easy to implement Keto week. We have tried to keep the recipes simple, and made with ingredients those are easy to find. The Keto Meal Plan below is designed in such way so that you do not get overwhelmed with the new type of eating and cooking. This meal plan suits best for those who want to give Keto/Low Carb eating a try out.

Free Keto Starter Kit (Keto Printables) – Access here 

HOW DOES THE MEAL PLAN WORK?

Ketogenic Diet, aka Keto Diet, is a form of diet that focuses on shifting the body’s metabolism from glucose (carbohydrates) to ketones (fats), in essense, to put it on Ketosis. It Ketosis, the cells in the body use Ketones (formed by breaking down fat cells) instead of glucose (fromed from carbohydrates or sugars) to derive energy for bodily functions and metabolism.

We hvae made this Keto Meal Plan simple and delicious, with macros already pre-calculated for each recipe, so that all you need to do is make your meal and eat.

Each of the 3 meals in this Keto Meal Plan take a total of 25 minutes or less, require minimal (if any) cooking, and taste delicious.

In this Keto meal plan, only 5% of calories comes from carbohydrates, 20% comes from protein, and the rest of the calories come from healthy fats, which makes the keto adaptations a smooth transition from your current eating lifestyle.

If you follow this Keto meal plan, you won’t need to stack up other snacks etc, the reason being the common appetite suppression brought by ketogenic style of eating.

So your goal with this keto meal plan is to switch your body’s fuel source to fat (ketones) rather than the body’s usual source, i.e. Glucose. Once you are in ketosis, the hunger hormone, Ghrelin, is reduced which causes your appetite to decrease.

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DAY 1 – BREAKFAST

Fried Egg (sunny side up) – Beef or Turkey Sausage – Smoked Ham Slices

image3

Ingredients:

  • 3 slices of small turkey sausage (or chicken or beef sausage)
  • 2 eggs
  • 4 slices of pork ham
  • 1 tablespoon of unsweetened BBQ sauce (optional)
  • 1 tablespoon of butter
  • Salt & pepper to taste
  • Servers: 1
  • Type: Non-Veg
  • Prep time: 5 to 10 mins

Directions:

  1. Melt the butter in a pan on medium heat
  2. Lightly fry or sauté the sausages. Serve the sausage along with ham (unheated) on the plate
  3. Crack one egg on the counter and gently slip the egg into the heated pan without breaking the yolk. Reduce the heat to medium and cook for two to three minutes until the bottom side opaque.
  4. Remove pan from heat. Gently slip a spatula around the edges of the egg to make sure it is free of the pan, then tilt the pan and carefully slip the egg onto a waiting plate. Take care not to break the loose egg yolk
  5. Season to taste with salt and pepper and serve immidiately
  6. Spread a tablespoon of BBQ sauce for added taste
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Nutrition Facts

  • Serving size – 366 grams
  • Calories – 895 cal.
  • Total Fat – 62.3 grams
    • Saturated Fat – 22.0 grams
  • Cholesterol – 429.0 mg
  • Sodium – 1.6 grams
  • Total Carbohydrate – 4.3 grams
    • Dietary Fiber – 0.0 grams
  • Net Carbs – 4.3 grams
    • Sugar – 3.8 grams
  • Protein – 64.5 grams
  • Vitamin A – 12.1 mg
  • Calcium – 7.5 mg
  • Vitamin C – 3.2 mg
  • Iron – 39.1 mg

DAY 1 – LUNCH

Avocado Mix Veg Salad

image4

Ingredients:

  • 1 Egg
  • 1 Avocado (ripe)
  • 4 tomatoes (6 cherry tomatoes)
  • 1 medium-sized Cucumber
  • 4 small radishes (pink)
  • 1 onion (pink)
  • 1/4 cup grated cabbage (pink)
  • 1/2 tangerine or orange (optional)
  • Salt and pepper to taste
  • Mustard sauce (optional)
  • Serves – 1
  • Type – Veg/Vegan (if taken without eggs)
  • Prep Time – 10 mins

Directions:

  1. Peel the avocado and slice it into thin slices. Put it in a bowl.
  2. Slice the vegetables (raw or boiled) and mix it with the avocado in the bowl.
  3. Boil an egg until hardened (around 3 min). Slice it and add it to the salad mix.
  4. You may add slices of tangerine or orange to boost Vitamin C content. They have sugar but also provide dietary fiber. So, they can be taken in moderation in Keto.
  5. Add salt and pepper to taste.

Note that we have intentionally avoided any dressings to cut down on calories but you may add mustard or graded cheese if you do not wish to lose weight quickly.

Nutrition Facts

  • Serving size – 904 grams
  • Calories – 237 Cal.
  • Total Fat – 13 grams
    • Saturated Fat – 3 grams
  • Cholesterol – 186 mg
  • Sodium – 344 mg
  • Total Carbs – 25 grams
    • Dietary Fiber – 8 grams
  • Net Carbs – 17 grams
    • Sugar – 13 grams
  • Protein – 10 grams
  • Vitamin A – 3.8 mg
  • Calcium – 1.9 mg
  • Vitamin C – 9.0 mg
  • Iron – 2.8 mg

DAY 1 – DINNER

Grilled Chicken with Vegetables

image5

Ingredients:

  • 4 boneless skinless chicken breast halves
  • 6 tablespoon butter
  • 1 asparagus
  • 1/2 cup of cauliflower  florets
  • 1/2 cup of broccoli florets
  • 1/2 cup of boiled spinach
  • 2 tablespoon of mustard sauce
  • 1 teaspoon of salt and pepper
  • Serves – 1
  • Type: Non- Veg
  • Prep time: 20-25 mins

Directions:

  1. Heat grill. Cut four 18×12-inch pieces of heavy-duty foil.
  2. Place the cauliflower and broccoli florets and asparagus on each piece of foil. Sprinkle with salt and pepper; drizzle each with 1 tablespoon butter.
  3. Wrap each packet securely with double-fold seals, allowing room for heat expansion.
  4. When ready to grill, brush chicken with 2 teaspoons butter; sprinkle with seasoned salt.
  5. Place chicken and veggie packets, seam side up, on gas grill over medium heat or on charcoal grill 4 to 6 inches from medium coals.
  6. Cook chicken 12 to 15 minutes or until chicken is fork-tender and juices run clear, turning once.
  7. Cook veggie packets 15 to 20 minutes or until vegetables are crisp-tender, rearranging packets several times during cooking.
  8. Open packets carefully to allow hot steam to escape.

Nutrition Facts

  • Serving size – 443.2 grams
  • Calories – 496.8 cal.
  • Total Fat – 18.8 grams
    • Saturated Fat – 9.4 grams
  • Cholesterol – 0.2 mg
  • Sodium – 0.9 mg
  • Potassium – 0.1 grams
  • Total Carbohydrate – 12.0 grams
    • Dietary Fiber – 6.0 grams
  • Net Carbs – 6.0 grams
    • Sugar – 3.5 grams
  • Protein – 67.3 grams
  • Vitamin A – 13.4 mg
  • Calcium – 4.1 mg
  • Vitamin C – 18.1 mg
  • Iron – 14.0 mg
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DAY 2 – BREAKFAST

Fried Eggs with Asparagus

Fried-Eggs-with-Asparagus

Ingredients:

  • 2 Eggs
  • 5-6 asparagus spears
  • 3 tablespoon of butter
  • 3-4 tomatoes (cherry)
  • Salt & pepper to taste
  • Mint leaves for garnishing (optional)
  • Serves: 1
  • Type: Veg.
  • Prep Time: 5-10 mins

Directions:

  1. Heat 2 tablespoons of butter in a frying pan over a medium heat
  2. Crack one egg on the counter and gently slip the egg into the heated pan without breaking the yolk. Reduce the heat to medium and cook for two to three minutes untill the bottom side opaque
  3. Remove pan from heat. Gently slip a aptula around the edges of the egg to make sure it is free of the pan, then tilt the pan and carefully slip the egg onto a waiting plate. Take care not to break the loose egg yolk
  4. Saute or bake the cherry tomatoes and asparagus for 3-5 mins and serve it on the plate
  5. Spread 1-2 tablespoon of butter (or cheese) over the vegetables. Garnish with mint leaves
  6. Add salt and pepper to taste

Nutrition Facts

  • Serving size – 403 grams
  • Calories – 339 cal.
  • Total Fat – 29 grams
    • Saturated Fat – 16 grams
  • Cholesterol – 217 mg
  • Sodium – 1055 mg
  • Total Carbohydrate – 13 grams
    • Dietary Fiber – 3 grams
  • Net Carbs – 10 grams
    • Sugar – 7 grams
  • Protein – 10 grams
  • Vitamin A – 23 mg
  • Calcium – 2 mg
  • Vitamin C – 22 mg
  • Iron – 4 mg

DAY 2 – LUNCH

Chicken Liver Salad

Chicken-Liver-Salad

Ingredients: 

  • 1 cup of chicken liver (250 grams)
  • 1 cup of chopped bell pepper (red and/or/yellow)
  • 2 tablespoon of coconut oil
  • 1/2 tsp. of curry leave powder
  • Mint and cilantro for garnishing
  • 1/2 tablespoon each of salt and freshly grounded pepper
  • Serves: 1 
  • Type: Non-veg 
  • Prep Time: 10-15 mins
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Directions:

  1. Remove sinews from the livers and, if large, cut livers into bite-sized pieces. Season well
  2. Heat 2 tablespoons of coconut oil in a frying pan over a medium heat
  3. Add the chicken livers in one layer and fry for a couple of mins each side
  4. Add the be;; pepper and onion and saute until the onion get brown
  5. Reduce heat and add 1/2 tsp. each of curry leave powder and salt, and mix well. If needed, sprinkle a little water to allow the spice to cook properly
  6. take the frying pan off the heat in 2-3 mins
  7. Serve the mix in a bowl
  8. Garnish with mint and cilantro

Nutrition Facts

  • Serving Size – 411 grams
  • Calories – 639 cal.
  • Total Fat – 43 grams
    • Saturated Fat – 28 grams
  • Cholesterol – 1410 mg
  • Sodium – 237 mg
  • Total carbohydrate – 22 grams
    • Dietary Fiber – 7 grams
  • Net Carbs – 15 grams
    • Sugar – 12 grams
  • Protein – 67 grams
  • Vitamin A – 1554 mg
  • Calcium – 6 mg
  • Vitamin C – 40 mg
  • Iron – 388 mg

DAY 2 – DINNER

Grilled Salmon with Vegetables

Grilled-Salmon-with-Vegetables

Ingredients:

  • 2 slices of pink salmon
  • 1 bowl of French beans (snap)
  • 3 to 4 tomatoes (cherry)
  • 4 tablespoon of butter
  • Thyme for garnishing
  • 1 Lime or Tangerine (optional)
  • Salt and Pepper to taste
  • Serves: 1
  • Type: Non-Veg
  • Prep Time: 15-20 mins

Directions:

  1. Preheat the grill to high. Season the salmon with salt and pepper and grill for 10-12 minutes, or until it begins to flake
  2. Cook the green beans and toss it with cherry tomatoes in butter for 2-3 minutes
  3. Drain the beans and toss it with cherry tomatoes in butter for 2-3 minutes
  4. Season with salt and pepper
  5. Serve the grilled salmon with the green beans and cherry tomatoes
  6. Drizzle with the lemon juice

Nutrition Facts

  • Serving size – 542 grams
  • Calories – 675 Cal.
  • Total Fat – 48 grams
    • Saturated fat – 24 grams
  • Cholesterol – 136 mg
  • Sodium – 1874 mg
  • Total Carbohydrate – 22 grams
    • Dietary Fiber – 6 grams
  • Net Carbs – 17 grams
    • Sugar – 11 grams
  • Protein – 40 grams
  • Vitamin A – 40 mg
  • Calcium – 5 mg
  • Vitamin C – 10 mg
  • Iron – 13 mg

DAY 3 – BREAKFAST

Eggs Baked in Avocado

1-Eggs-baked-in-Avocado

Ingredients

  • 2 ripe avocados
  • 4 fresh eggs
  • 1/8 teaspoon pepper
  • 1 tablespoon chopped chives
  • Serves: 1
  • Type: Veg
  • Prep Time: 20 – 25 mins

Directions:

  1.  Preheat the oven to 425 degrees
  2. Slice the avocados in half, and tablespoons of flesh from the center of the avocado, just enough so the egg will fit in the center
  3. Place the avocados in a small baking dish. Do your best to make sure they fit tightly
  4. Crack an egg into each avocado half. Try your best to crack the yolk first, then let the egg whites spill in to fill up the rest of the shell
  5. Place in the oven and bake for 15 to 20 minutes. (Cooking time will depend on the size of your eggs and avocados. Just make sure the eggs and whites have enough time to set.)
  6. Remove from oven, then season with pepper, chives, and garnish of your choice
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Nutrition Facts

  • Serving size – 290 grams
  • Calories – 449 Cal.
  • Total Fat – 38 grams
    • Saturated Fat – 7 grams
  • Cholesterol – 327 mg
  • Sodium – 137 mg
  • Total Carbohydrate – 18 grams
    • Dietary Fiber – 14 grams
  • Net Carbs – 5 grams
    • Sugar – 2 grams
  • Protein – 15 grams
  • Vitamin A – 36 mg
  • Calcium – 16 mg
  • Vitamin C – 79 mg
  • Iron – 36 mg

DAY 3 – LUNCH

Beef Stake Salad

2-Beef-Stake-Salad

Ingredients:

  • 1 lb flank steak or skirt steak (grass – fed)
  • 1/2  cup sliced onion
  • 2 Tbsp. lemon juice
  • 6 Tbsp. coconut oil
  • 1/2 bowl of split green gram
  • 1/2 bowl of black eyed peas
  • 1/2 Cucumber (sliced)
  • 1/4 cup pink cabbage (chopped)
  • 1/4 cup cilantra (chopped)
  • 1 teaspoon of mustard
  • 1 grapefruit (optional)
  • Salt and pepper to taste
  • Serves: 2
  • Type: Non Veg
  • Prep Time: 20-25 min

Directions:

  1. Cook the steak: Heat a couple tablespoons of coconut oil in cast iron pan on high heat. Pat the steaks dry. Sprinkle the steaks on both sides with salt
  2. Sear the steaks in the pan on both sides, just untilnicely browned. Remove pan from heat and cover. Cook until the steak is done to your linking
  3. Let the steak rest before cutting, then cut thin slices: Remove from pan to a cutting board. Let rest for a few minutes before cutting
  4. In a separate pan or pressure cooker, boil the split green gram and black eyd peas until softened
  5. Toss together the vegetables cut in smalll pieces in a large bowl or plate along with the boiled lentils
  6. Add the lemon juice, oilve oil, mustard, and salt and pepper to taste. Mix well and serve.

Nutrition Facts

  • Serving size – 881 grams
  • Calories – 912 Cal.
  • Total Fat – 43 grams
    • Saturated Fat – 29 grams
  • Cholesterol – 249 mg
  • Sodium – 2520 mg
  • Total Carbohydrate – 26 grams
    • Dietary Fiber – 6 grams
  • Net Carbs – 19 grams
    • Sugar –  10 grams
  • Protein – 109 grams
  • Vitamin A – 1 mg
  • Calcium – 14 mg
  • Vitamin C – 5 mg
  • Iron – 121 mg

DAY 3 – DINNER

Baked Spinach Lasagna 

3-Baked-Spinach-Lasagna

Ingredients:

  • 1 pound ground beef
  • 2 tablespoons onion, chopped
  • 1/8 teaspoons onion, chopped
  • 1/2 cup spaghetti sauce
  • 8 ounces cream cheese
  • 1 egg
  • 1/8 teaspoon pepper
  • 10 ounces mozzerella cheese, shredded
  • 2 tablespoons Parmesan cheese
  • Serves: 1
  • Type: Non-Veg
  • Prep time: 80 -90 mins

Directions:

  1. Brown the hamburger with the onion; drain off the fat
  2. Mix in the garlic powder and spaghetti sauce; season to taste and heat until buddly
  3. Meanwhile, soften the cream cheese in a medium-size microwaveable bowl for about 40-60 seconds
  4. Stir until creamy; beat in the egg and pepper with a spoon until well mixed
  5. Blend in the spinach. Spread half of the meat mixture evenly in the bottom of a greased, 8 X 8″ glass baking pan
  6. Spread the spinach mixture over the meat: top with the mozzarella, then the rest of the meat. It may not completely cover the top but that’s OK
  7. Sprinkle with the parmesan cheese
  8. Bake at 350º about 30 minutes until hot and bubbly
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Nutrition Facts 

  • Serving size –  220 grams
  • Calories –  345.5 Cal.
  • Total Fat –  29.2 grams
    • Saturated Fat –  13.8 grams
  • Cholesterol –  114.1 mg
  • Sodium –  314.5 mg
  • Total Carbohydrate –  4.7 grams
    • Dietary Fiber –  1.2 grams
  • Net Carbs –  3.5 grams
    • Sugar –   1.1 grams
  • Protein – 16.9 grams
  • Vitamin A –  95 mg
  • Calcium –  26 mg
  • Vitamin C –  14 mg
  • Iron –  20 mg

DAY 4 – BREAKFAST

Omelet with Mushrooms and Spinach

1-Omelet-with-Mushrooms-and-Spinach

  • 2 eggs
  • 1/2 cup mushroom (white)
  • 1/2 cup boiled spinach
  • 1 teaspoon soy sauce
  • 2-4 tablespoon butter (salted)
  • Salt and peppr to taste
  • Serves: 1
  • Type: Veg
  • Prep time: 10-12 mins

Directions:

  1. Crack the eggs into a small bowl and stir to mix into a yello consistecy. Add a pinch of salt and pepper to taste
  2. Heat a pan and melt 2-3 tablespoon of butter
  3. Saute small cut pieces of white mushrooms untill they turn golden brown
  4. Boil the spinach in a separate container for 5-6 mins. Drain and light fry the spinach with the mushrooms. Take a little bit of the fried vegetables for garnishing
  5. Add the stirred eggs and spread it acrosss the pan so that it covers the remaining mushroom and spinach
  6. Fry until one side is brown and then delicately flip it and fry until brown
  7. Extract the omlet onto a plate. Put the remaining vegetables and drizzle a teaspoon of soy sauce

Nutrition Facts 

  • Serving size –  222 grams
  • Calories –  130 Cal.
  • Total Fat –  6 grams
    • Saturated Fat –  2 grams
  • Cholesterol – 157 mg
  • Sodium –  2176 mg
  • Total Carbohydrate – 7 grams
    • Dietary Fiber –  3 grams
  • Net Carbs –  4 grams
    • Sugar – 1 grams
  • Protein – 13 grams
  • Vitamin A – 26 mg
  • Calcium –  3 mg
  • Vitamin C – 2 mg
  • Iron – 4 mg

DAY 4 – LUNCH

Shrimp Salad

2-Shrimp Salad

Ingredients

  • 1/2 lb medium shrimp (15 count), peeled and deveined
  • 1 tsp. Cajun spice
  • 2 cloves garlic, pressed or grated
  • Pinch of salt
  • 2 Tbsp. unsalted butter
  • 1/2 cup of fresh kale
  • 3 medium tomatoes, sliced
  • 1/2 medium red onion sliced
  • 1/2 English cucumber sliced
  • Juice of 1 large lemon (3 tbsp)
  • 1/2 cup chopped cilantro
  • 3 tbsp extra virgin olive oil
  • 1 tsp black pepper
  • Serves: 2
  • Type: Non Veg
  • Prep Time: 10 – 15 minutes

Directions:

  1. Pat dry shrimp with paper towels and place in a bowl
  2. Add 1 tsp. Cajun spice, 2 pressed garlic cloves, a pinch of salt and stir to combine
  3. Place a large non-stick pan over medium-high hear. Add 2 tbsp. butter and once its melted and hot, add shrimp in a single layer
  4. Saute for 2 minutes per side or just until cooked through. Transfer to a plate
  5. Chop, rinse and spin dry 1/2 cup of fresh kale. Transfer to a large mixing bowl
  6. Now add 3 sliced tomatoes, thinly sliced red onion and sliced cucumbers
  7. To make the dressing, strat with 3 tbsp of fresg lemon juice, now finely chop about 1/2 cup of cilantro and stir that in. Add 3 tbsp of olive oil
  8. Season with 1 tsp. salt and a generous pinch of black pepper and stir that together
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Nutrition Facts 

  • Serving size –  660 grams
  • Calories –  939 Cal.
  • Total Fat –  58 grams
    • Saturated Fat –  21 grams
  • Cholesterol –  541 mg
  • Sodium –  689 mg
  • Total Carbohydrate –  47 grams
    • Dietary Fiber –  13 grams
  • Net Carbs –  34 grams
    • Sugar –   7 grams
  • Protein –  69 grams
  • Vitamin A –  37 mg
  • Calcium –  30 mg
  • Vitamin C –  10 mg
  • Iron –  18 mg

DAY 4 – DINNER

Beef Steak with Vegetables

3-Beef-Stake-with-Vegetables

Ingredients:

  • 1(1/2 pound) rib-eye steaks
  • 1/2 cup balsamic vinegar
  • 1/4 cup soy suace
  • 3 tablespoons olive oil
  • 2 tablespoons olive oil
  • 2 teaspoons ground black pepper
  • 1 tsp. Worcestershire sauce (optional)
  • 1 tsp. onion powder
  • 1/2 tsp salt
  • 1/2 tsp liquid smoke flavoring
  • 1 pinch cayenne pepper
  • 1/2 bowl of carrot, cauliflower and burnt garlic cloves
  • Cilantro or thyme for garnishing
  • Serves: 2
  • Type: Non – Veg
  • Prep time: 30 mins + 1-2 days (marinating)

Directions

  1. In a medium bowl, mix the vinegar, soy sauce, garlic, olive oil, ground black pepper, Worcestershire sauce, onion powder, salt, liquid powder, salt, liquid smoke and cayenne pepper
  2. Place steaks in a shallow glass dish with the marinade, and turn to coat. For optimum flavor, rub the liquid into the meat. COver, and marinate in the refrigerator for 1 to 2 days
  3. Preheat gril for medium-high to high heat
  4. Ligehtly oil the grill grate. Grill staeks 7 minutes per side, or to desired doneness. Discard leftover marinade
  5. Serve with the bowl of vegetables
  6. Garnish with cilantro and/or thyme

Nutrition Facts 

  • Serving size –  458 grams
  • Calories –  1267 Cal.
  • Total Fat –  97 grams
    • Saturated Fat –  38 grams
  • Cholesterol –  280 mg
  • Sodium –  4983 mg
  • Total Carbohydrate –  14 grams
    • Dietary Fiber –  4 grams
  • Net Carbs –  10 grams
    • Sugar –   2 grams
  • Protein –  87 grams
  • Vitamin A –  0 mg
  • Calcium –  19 mg
  • Vitamin C –  3 mg
  • Iron –  215 mg

DAY 5 – BREAKFAST

Filled Vegetable Omelette

Filled-Vegetable-Omelete

  • 3 eggs
  • 1/4 cup of cut mushroom (white)
  • 1/2 cup finely chopped tomato
  • 1/4 cup finely chopped capsicum
  • 1/2 cup of spring onion
  • 4 tablespoon butter (salted)
  • 1/2 tsp. oregano mixture
  • Serves: 1
  • Type: Non Veg
  • Prep Time: 5-10 min

Directions: 

  1. Crack the eggs into a small bowl and stir to mix into a yello consistency. Add a pinch of salt and pepper to taste
  2. Heat a pan and melt 4 tablespoon of butter
  3. saute cut pieces of white mushroom, chopped tomatoes, onion, capsicum, and spring onion, until they turn golden brown
  4. Add the stirred eggs and spread it across the pan so that it covers all the vegetable
  5. Sprinkle the oregano mixture
  6. Fry until one side is brown and then close the omlette into wrap to keep the inside layer stays slightly uncooked
  7. Place the omelette onto a plate and serve hot
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Nutrition Facts 

  • Serving size –  574 grams
  • Calories –  459 Cal.
  • Total Fat –  30 grams
    • Saturated Fat –  12 grams
  • Cholesterol –  500 mg
  • Sodium –  2525 mg
  • Total Carbohydrate –  30 grams
    • Dietary Fiber –  9 grams
  • Net Carbs –  21 grams
    • Sugar –   11 grams
  • Protein –  23 grams
  • Vitamin A –  30 mg
  • Calcium –  11 mg
  • Vitamin C –  85 mg
  • Iron –  18 mg

DAY 5 – LUNCH

Rainbow Salad

Rainbow-Salad

Ingredients:

  • 1 cup baby carrots
  • 1/2 cup beet (cut into semi rings)
  • 1 cup radish (cut into rings)
  • 1-2 baby corn (cut in length)
  • 1 zucghini (cut in length)
  • 3-4 cherry tomatoes (cut in halves)
  • 1 red onion (cut into rings)
  • 2-4 tbsp. olive oil
  • 1 tbsp of lime
  • Salt and freshly grounded pepper
  • Cilantro or mint for garnishing
  • Serves: 1
  • Type: Veg
  • Prep Time: 5-10 mins

Directions:

  1. Cut the vegetables in desired shapes (as mentioned above)
  2. Heat a pan and add 4 tbsp. olive oil
  3. Add all the vegetables and lightlu saute
  4. Add salt and pepper to taste
  5. Serve the food into a large bowl
  6. Garnish with cilantro or mint

Nutrition Facts 

  • Serving size –  728 grams
  • Calories –  222 Cal.
  • Total Fat –  1 grams
    • Saturated Fat –  0 grams
  • Cholesterol –  0 mg
  • Sodium –  2388 mg
  • Total Carbohydrate –  40 grams
    • Dietary Fiber –  23 grams
  • Net Carbs –  17 grams
    • Sugar –   26 grams
  • Protein –  8 grams
  • Vitamin A –  155 mg
  • Calcium –  3 mg
  • Vitamin C –  18 mg
  • Iron –  3 mg

DAY 5 – DINNER

Spicy Mint Chicken

Spicy-Mint-Chiken

Ingredients:

  • 500 grams minced chicken
  • 1/2 cup chicken stock
  • 10 mint leaves
  • 2 spring onions
  • 4 dried spur chillies
  • 1 tablespoon red chilli flakes
  • 3 tablespoons lime juice
  • 3 tablespoons fish sauce
  • 1/2 cabbage, sliced
  • Serves: 1
  • Type: Non Veg
  • Prep Time: 10-15 mins

Directions:

  1. Chop spring onions to bite sizes
  2. Add chicken stock into the pot then add minced chicken. Toss until cooked and turn the heat off
  3. Add chopped shallots and spring onions into the pot
  4. Season with fish sauce, red chilli flakes and lime juice. Mix it well
  5. Add mint leaves and stir until combined
  6. Garnish with dried spur chilies and mint

Nutrition Facts 

  • Serving size –  650 grams
  • Calories –  598 Cal.
  • Total Fat –  34 grams
    • Saturated Fat –  5 grams
  • Cholesterol –  186 mg
  • Sodium –  544 mg
  • Total Carbohydrate –  8 grams
    • Dietary Fiber –  1 grams
  • Net Carbs –  7 grams
    • Sugar –   6 grams
  • Protein –  57 grams
  • Vitamin A –  48 mg
  • Calcium –  39 mg
  • Vitamin C –  18 mg
  • Iron –  2 mg
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DAY 6 – BREAKFAST

Salami Omelette with Spinach

1-Salami-Omelet-with-Spinach

Ingredients:

  • 2 Eggs
  • 3-4 ounce of pork salami
  • 4 tablespoon of butter
  • 1-2 tomatoes
  • 1/2 bunch of boiled spinach
  • 1/2 red capsicum (cut in thin long slices)
  • 1/2 onion (cut in thin long slices)
  • Salt & pepper to taste
  • 1 tsp. of soy sauce
  • Serve: 1
  • Type: Veg
  • Prep Time:  10 mins

Directions:

  1. Crack the eggs into a small bowl and stir to mix into a yellow consistency. Add a pinch of salt and pepper to taste
  2. Heat a pan and melt 4 tbsp. of butter
  3. Satue small cut pieces of the pork salami until both sides are golden brown
  4. Boil the spinach in a separate container for 5-6 mins. Drain and light fry the spianch. Take a little bit of the fried vegetables for garnishing
  5. Add the stirred eggs and spread it across the pan so that it covers the vegetables and salami
  6. Fry until one side is brown and then delicately flip it and fry until brown
  7. Extract the omelette onto a plate. Put the remaining vegetables and drizzle a teaspoon of soy sauce

Nutrition Facts 

  • Serving size –  490 grams
  • Calories –  540 Cal.
  • Total Fat –  43 grams
    • Saturated Fat –  20 grams
  • Cholesterol –  534 mg
  • Sodium –  2924 mg
  • Total Carbohydrate –  21 grams
    • Dietary Fiber –  6 grams
  • Net Carbs –  15 grams
    • Sugar –   8 grams
  • Protein –  23 grams
  • Vitamin A –  67 mg
  • Calcium –  11 mg
  • Vitamin C –  86 mg
  • Iron –  18 mg

DAY 6 – LUNCH

Baked Salmon with Veggies

2-Baked-Salmon-with-veggies

  • 4 (6 oz) skinless salmon fillets
  • 1 zucchini (cut in thin slices)
  • 2 shallots or onion (sliced)
  • 1 clove garlic, minced
  • 2 1/2 tbsp. olive oil
  • salt and fresly ground pepper
  • 2 lemons cut into small pieces
  • 1 carrot cut in this slices
  • 8-10 cherry tomatoes
  • 3/4 dried oregano
  • 1/2 tsp. dried marjoram
  • Salt and grounded peppr
  • 1/2 bowl of cilantro
  • 1/2 bowl of mint
  • Serves: 2
  • Type: Non veg
  • Prep Time: 30 – 40 minutes

Directions:

  1. Preheat oven to 400 degrees. Cut 4 sheet of aluminum foil into 17 inch lenghts
  2. Toss zucchini, sliced shallot and garlic together with 1 tbsp. olive oil. Season with salt and peppr to taste and divide among 4 sheets of foil, placing veggies in center of foil
  3. Brush salmon fillets with 1 Tbsp. of the olive oil, season bottom side with salt and pepper then place one fillet over each layer of veggies on foil. Drizzle lemon juice over salmon and season top with salt and pepper
  4. Toss together tomatoes, remaining diced shallot, oregano and marjoram with remaining 1 1/2 tsp. olive oil and season lightly with salt and pepper
  5. Divide tomato mixture over salmon fillets. Wrap sides of foil inward & fold ends to seal
  6. Place on a rimmed baking sheet and bake in preheated oven until salmon has cooked through, about 25-30 minutes
  7. Carefully open foil packets and serve warm

Nutrition Facts 

  • Serving size –  620 grams
  • Calories –  907 Cal.
  • Total Fat –  63 grams
    • Saturated Fat –  10 grams
  • Cholesterol –  93 mg
  • Sodium –  3034 mg
  • Total Carbohydrate –  25 grams
    • Dietary Fiber –  16 grams
  • Net Carbs –  9 grams
    • Sugar –   9 grams
  • Protein –  44 grams
  • Vitamin A –  12 mg
  • Calcium –  11 mg
  • Vitamin C –  13 mg
  • Iron –  19 mg
Read Next »  Ketogenic Diet Plan for Indian Working Professionals

DAY 6 – DINNER

Lamb Chop Steak

3-Lamb-Chop-Steak

Ingredients:

  • 3 lamb steaks, cut from the top of the leg each about 2/3 inch thick

MARINADE

  • 3 Garlic cloves, bruised and cut into small pieces
  • 1 tablespoon fresh rosemary
  • 1/2 cup olive oil (125 ml)
  • salt
  • Peppr, freshly ground
  • Serves: 2
  • Type: Non Veg 
  • Prep Time: 20 – 30 mins (1 day marinating) 

Directions

  1. Place the garlic in a large, shallow nonreactive dish & place the steaks on top. Sprinkle with the rosemary & pour the olive oil over the top. Cover & refrigerate for 24 hours, turn once
  2. Preheat a broiler or griller on high or prepare a fire in a barbecue. When very hot, remove steaks from marinade, reserving marinade, and place them on the griller tray or barbecue rack. Sear quickly on both sides to steal in the juices
  3. Sprinkle with salt and grind some black pepper over each steak and leave to cook to individual taste, painting with the marinade during cooking
  4. The steaks are at their best when cooked and still pink inside, about 5 minutes on the first side and 3 minutes on the second side
  5. Serve immediately

Nutrition Facts 

  • Serving size –  225 grams
  • Calories –  1166 Cal.
  • Total Fat –  85 grams
    • Saturated Fat –  13 grams
  • Cholesterol –  68 mg
  • Sodium –  306 mg
  • Total Carbohydrate –  25 grams
    • Dietary Fiber –  5 grams
  • Net Carbs –  20 grams
    • Sugar –   0 grams
  • Protein –  27 grams
  • Vitamin A –  0 mg
  • Calcium –  3 mg
  • Vitamin C –  4 mg
  • Iron –  2 mg

DAY 7 – BREAKFAST

English breakfast

1-English-Breakfast

Ingredients

  • 2 eggs
  • 1 chicken sausage
  • 2-3 bacon strips
  • 1/2 bowl of canned beans
  • 1/2 a bowl of white mushroom (cut)
  • 1 tomato
  • 1/2 sweet potato
  • 2 tablespoon of butter
  • 1 tsp. of oregano
  • Serves: 1
  • Type: Non Veg
  • Prep Time: 10 mins

Directions

  1. Crack the eggs and remove the yolk in a bowl. Add a pinch of salt, pepper and oregano. Stir the mix to a consistency
  2. Add 1 tablespoon of butter melts, add the stirred egg yolk
  3. When the egg turns slightly yelowish remove it on a plate
  4. When the egg turns slightly yellowish, remove it on a plate
  5. Add 1 more tablespoon of butter to melt
  6. Place the bacon strips, mushrooms, tomato, sweet potato, and sausage on the heated pan with butter
  7. Fry the items until golden brown
  8. Take the pan off heat and place the items on the plate
  9. Add 1/2 bowl of canned beans (preferably, microwaved) and serve it with the remaining items

Nutrition Facts

  • Serving size –  501 grams
  • Calories –  1079 Cal.
  • Total Fat –  86 grams
    • Saturated Fat –  30 grams
  • Cholesterol –  357 mg
  • Sodium –  1571 mg
  • Total Carbohydrate –  29 grams
    • Dietary Fiber –  9 grams
  • Net Carbs –  20 grams
    • Sugar –  5 grams
  • Protein –  38 grams
  • Vitamin A –  25 mg
  • Calcium –  10 mg
  • Vitamin C –  6 mg
  • Iron –  23 mg
Read Next »  Health Benefits of Ketogenic Diet

DAY 7 – LUNCH

Eggplant with Zucchini

2-Eggplant-with-Zucchini

  • 1 Large eggplant, sliced
  • 3 medium zucchini, sliced (about 5-6 cups)
  • Thinly sliced onion
  • 3 Garlic cloves, minced
  • 2 tbsp. olive oil
  • 1/4 cup balsamic vinegar
  • 1 teaspoon sugar
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon pepper
  • 5 springs fresh rosemary
  • Serves: 1
  • Type: Veg
  • Prep Time: 30 – 35 mins

Directions:

  1. Place sliced eggplant, zucchini and onions in a large bowl
  2. Add all remaining ingredients and toss to coat well
  3. Pour into a baking dish or foil pan and bake at 450°F for about 25-30 minutes or until desired tenderness. Or place foil pan on grill and grill for approximately 20 – 25 minutes or until desired tenderness
  4. Add pepper and as per taste
  5. Garnish with rosemary

Nutrition Facts 

  • Serving size –  300 grams
  • Calories –  240 Cal.
  • Total Fat –  20 grams
    • Saturated Fat –  3 grams
  • Cholesterol –  0 mg
  • Sodium –  0 mg
  • Total Carbohydrate –  14 grams
    • Dietary Fiber –  6 grams
  • Net Carbs –  9 grams
    • Sugar –  0 grams
  • Protein –  3 grams
  • Vitamin A –  2 mg
  • Calcium –  1 mg
  • Vitamin C –  7 mg
  • Iron –  3 mg

DAY 7 – DINNER

Steamed herbal pork with lime (Thai)

3-Steamed-herbal-pork-with-Lime-(Thai)

Ingredients:

  • 12 chicken drumlets, without skin
  • 6 seedless red dates
  • 10 pieces dried longan
  • 6 pieces rosemary
  • 4 pieces mint
  • 2 tbsp wolfberries
  • 1 tbsp red wine
  • 1/2 tsp. salt
  • Serve: 2
  • Type: Non Veg
  • Prep Time: 35-40 mins (1-2 hrs for marinating)

Directions:

  1. Combine chicken drumlets with marinade ingredients and marinate for at least an hour
  2. Rinse all herbs. In a small bowl combine herbs, except woldberries, with a cup of water and soak for 15 mins
  3. Arrange marinated chicken drumlets in a deep dish. Poue in soaked herbs and seasoning and scatter wolf berries over the top
  4. Steam over medium high heat for 15 mins
  5. Serve immediately with steamed rice

Nutrition Facts 

  • Serving size –  500 grams
  • Calories –  700 Cal.
  • Total Fat –  11 grams
    • Saturated Fat –  2 grams
  • Cholesterol –  232 mg
  • Sodium –  248 mg
  • Total Carbohydrate –  26.8 grams
    • Dietary Fiber –  6 grams
  • Net Carbs –  20.8 grams
    • Sugar –   3 grams
  • Protein –  100 grams
  • Vitamin A –  28 mg
  • Calcium –  10 mg
  • Vitamin C –  84 mg
  • Iron –  26 mg

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