KETOGENIC MEAL PLAN FOR A WEEK

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

We’ll not try to set the premise for how the 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.

But for those who are only beginning with this diet, and trying to navigate through the steep learning curve for complete keto beginners, read this complete keto beginners guide. 

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

Other helpful Keto resources:

 

HOW DOES THE MEAL PLAN WORK?

We have tried our best to make this Keto Meal Plan simple and delicious, with the right macros already calculated for you so that all you need to do is make your meals. Easch of the 4 meals in this Keto Meal Plan take a total of 25 minutes or less, require minimal (if any) cooking, and taste delicious.

In this entire Keto meal plan, only 5% of the calories comes from Carbohydrates, 20% comes form 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 on by a Ketogenic Lifestyle.

The goal of eating Keto meals, is to swtich 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.

Spoiler Alert!

This meal plan is specificaly desigend for beginners in Keto and low carb diet, so if you are looking for complex and fancy dishes this meal might not be what you are looking for.

We made sure the meals are very easy to make, and does not deviate too much from normal cooking. But if you follow the meal plan, you will are sure to eat a very low carb diet and fairly high fat percentage.

If you like to increase the fat percentage even higher, then add more butter, cheese etc simple.

KETO MEAL PLAN RECIPES

P.S. Do not worry about calories too much, once you start adjusting to Keto and master the art of keeping yourself in ketosis the calorie concern is mostly taken care off automatically. You will be satiated and rarely we have seen a tendency of over eating amongst our fellow Ketoers, still all the calorie counts are given.

DAY 1  – BREAKFAST 

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

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

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 immediately.
  6. Spread a tablespoon of BBQ sauce for added taste

 

Serves:
1
Type:
Non-veg
Prep time:
5-10 mins

Nutrition Facts

Type

Measure

Unit

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

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)

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.

Serves:
1
Type:
Veg / Vegan (if taken without eggs)

Prep time:
10 mins

Nutrition Facts

Type

Measure

Unit

Serving size

904

grams
Calories

237

Cal.
Total Fat

13

grams
   Saturated Fat

3

grams
Cholesterol

186

mg
Sodium

344

mg
Total Carbohydrate

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

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

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.

Serves:
1
Type:
Non-veg

Prep time:
20-25 mins

Nutrition Facts

Type

Measure

Unit

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 18

67.3

grams
Vitamin A

13.4

mg
Calcium

4.1

mg
Vitamin C

18.1

mg
Iron

14.0

mg

DAY 2 – BREAKFAST

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)

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 until the bottom side opaque.
  3. 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.
  4. Sauté or bake the cherry tomatoes and asparagus for 3-5  mins and serve it on the plate.
  5. Spread 1-2 tablespoon of butter butter (or cheese) over the vegetables. Garnish with mint leaves.
  6. Add salt and pepper to taste.
Serves:
1
Type:
Veg.
Prep time:
5-10 mins

Nutrition Facts

Type

Measure

Unit

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

Ingredients:

  • 1 cup of chicken liver (250 grams)
  • 1 cup of chopped bell pepper (red and/or yellow)
  • 2 tablespoon of coconut oil
  • ½ tsp. of curry leave powder
  • ½ cup of chopped onion
  • Mint and cilantro for garnishing
  • ½ tablespoon each of salt and freshly grounded pepper

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 bell pepper and onion and sauté 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.
Serves:
1
Type:
Non-veg.

Prep time:
10-15 mins

Nutrition Facts

Type

Measure

Unit

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

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

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 in lightly salted boiling water for 3-4 minutes, or until tender.
  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.
Serves:
1
Type:
Non-veg
Prep time:
15-20 mins

Nutrition Facts

Type

Measure

Unit

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

Ingredients:

  • 2 ripe avocados
  • 4 fresh eggs
  • 1/8 teaspoon pepper
  • 1 tablespoon chopped chives

Directions:

  1. Preheat the oven to 425 degrees.
  2. Slice the avocados in half, and take out the pit. Scoop out about two tablespoons of flesh from the center of the avocado, just enough so the egg will fit snugly 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 in 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 egg whites have enough time to set.)
  6. Remove from oven, then season with pepper, chives, and garnish of your choice.

Serves:
1
Type:
Veg.
Prep time:
20-25 mins

Nutrition Facts

Type

Measure

Unit

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

Ingredients:

  • 1 lb. flank steak or skirt steak (grass-fed)
  • ½ cup sliced onion
  • 2 Tbsp. lemon juice
  • 6 Tbsp. coconut oil
  • ½ bowl of split green gram
  • ½ bowl of black eyed peas
  • 1/2 Cucumber (sliced)
  • ¼ cup pink cabbage (chopped)
  • ¼ cup cilantro (chopped)
  • 1 teaspoon of mustard
  • 1 grapefruit (optional)
  • Salt and Pepper to taste

Directions:

  1. Cook the steak: Heat a couple tablespoons of coconut oil in a 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 until nicely browned. Remove pan from heat and cover. Cook until the steak is done to your liking.
  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 eyed peas until softened
  5. Toss together the vegetables cut in small pieces in a large bowl or plate along with the boiled lentils
  6. Add the lemon juice, olive oil, mustard, and salt and pepper to taste. Mix well and serve.
Serves:
2
Type:
Non-veg.
Prep time:
20-25 mins

Nutrition Facts

Type

Measure

Unit

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

Ingredients:

  • 1 pound ground beef
  • 2 tablespoons onion, chopped
  • 1/8 teaspoon garlic powder
  • 1/2 cup spaghetti sauce
  • 8 ounces cream cheese
  • 1 egg
  • 1/8 teaspoon pepper
  • 10 ounces frozen chopped spinach, thawed & drained
  • 4 ounces mozzarella cheese, shredded
  • 2 tablespoons Parmesan cheese

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 bubbly.
  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.
Serves:
1
Type:
Non-veg.
Prep time:

80-90 mins

Nutrition Facts

Type

Measure

Unit

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

Ingredients:

  • 2 Eggs
  • ½ cup boiled spinach
  • ½ cup mushroom (white)
  • 1 teaspoon soy sauce
  • 2-4 tablespoon butter (salted)
  • Salt and pepper to taste

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 2-4 tablespoon of butter.
  3. Sauté small cut pieces of white mushroom until 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 across 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 omelet onto a plate. Put the remaining vegetables and drizzle a teaspoon of soy sauce.
Serves:
1
Type:
Veg

Prep time:
10-12 mins

Nutrition Facts

Type

Measure

Unit

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

Ingredients:

  • ½ 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
  • ½ cup of fresh kale
  • 3 medium tomatoes, sliced
  • ½ medium red onion sliced
  • ½ English cucumber sliced
  • Juice of 1 large lemon (3 Tbsp.)
  • ½ cup chopped cilantro
  • 3 Tbsp. extra virgin olive oil
  • 1 tsp. sea salt or ¾ tsp. table salt
  • ⅛ tsp. black pepper

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 heat. Add 2 Tbsp. butter and once its melted and hot, add shrimp in a single layer.
  4. Sauté 2 minutes per side or just until cooked through. Transfer to a plate.
  5. Chop, rinse and spin dry ½ 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, start with 3 tbsp. of fresh lemon juice, now finely chop about ½ 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
Serves:
2
Type:
Non-veg.
Prep time:
10-15 mins

Nutrition Facts

Type

Measure

Unit

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 Stake with Vegetables

Ingredients:

  • 1 (1/2 pound) rib-eye steaks
  • 1/2 cup balsamic vinegar
  • 1/4 cup soy sauce
  • 3 tablespoons minced garlic
  • 2 tablespoons olive oil
  • 2 teaspoons ground black pepper
  • 1 tsp. Worcestershire sauce (optional)
  • 1 teaspoon onion powder
  • ½ teaspoon salt
  • ½ tsp. liquid smoke-flavoring
  • 1 pinch cayenne pepper
  • ½ bowl of Carrot, cauliflower and burnt garlic cloves
  • Cilantro or thyme for garnishing

Directions:

  1. In a medium bowl, mix the vinegar, soy sauce, garlic, olive oil, ground black pepper, Worcestershire sauce, onion 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 grill for medium-high to high heat.
  4. Lightly oil the grill grate. Grill steaks 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
Serves:
2
Type:

Non-veg.

Prep time:
30 mins
+ 1-2 days (for marinating)

Nutrition Facts

Type

Measure

Unit

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 Omelete

Ingredients:

  • 3 Eggs
  • ¼ cup of cut mushroom (white)
  • ½ cup finely chopped tomato
  • ¼ cup finely chopped onion
  • ¼ cup finely chopped capsicum
  • ½ cup of spring onion
  • 4 tablespoon butter (salted)
  • ½ tsp. oregano mixture

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 tablespoon of butter.
  3. Sauté 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 omelet into a wrap to keep the inside layer stays slightly uncooked.
  7. Place the omelet onto a plate and serve hot
Serves:
1
Type:

Veg.

Prep time:
5-10 min

Nutrition Facts

Type

Measure

Unit

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

Ingredients:

  • 1 cup baby carrots
  • ½ cup beet (cut into semi rings)
  • 1 cup radish (cut into rings)
  • 1-2 baby corn (cut in length)
  • 1 zucchini (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

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 lightly sauté
  4. Add salt and pepper to taste
  5. Serve the food into a large bowl
  6. Garnish with cilantro or mint
Serves:

1

Type:

Veg.

Prep time:

5-10 mins

Nutrition Facts

Type

Measure

Unit

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 Chiken

Ingredients:

  • 500 grams minced Chicken
  • ½ 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
  • ½ Cabbage, sliced

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 chili flakes and lime juice. Mix it well

5. Add mint leaves and stir until combined

6. Garnish with dried spur chilies and mint

Serves:

1

Type:
Non. Veg
Prep time:

10-15 mins

Nutrition Facts

Type

Measure

Unit

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

DAY 6 – BREAKFAST

Salami Omelet with Spinach

Ingredients:

  • 2 Eggs
  • 3-4 ounce of pork salami
  • 4 tablespoon of butter
  • 1-2 tomatoes
  • ½ bunch of boiled spinach
  • ½ red capsicum (cut in thin long slices)
  • ½ onion (cut in thin long slices)
  • Salt & pepper to taste
  • 1 tsp. of soy sauce

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. Sauté small cut pieces of the pork salami until both sides are golden brown. Add the onions and capsicum until golden brown.
  4. Boil the spinach in a separate container for 5-6 mins. Drain and light fry the spinach. 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 omelet onto a plate. Put the remaining vegetables and drizzle a teaspoon of soy sauce.
Serves:
1
Type:
Veg.
Prep time:

10 mins

Nutrition Facts

Type

Measure

Unit

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

Ingredients:

  • 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 freshly ground pepper
  • 2 lemons cut into small pieces
  • 1 carrot cut in thin slices
  • 8 – 10 cherry tomatoes
  • 3/4 tsp. dried oregano
  • 1/2 tsp. dried marjoram
  • Salt and grounded pepper
  • ½ bowl of cilantro
  • ½ bowl of mint

Directions:

  1. Preheat oven to 400 degrees. Cut 4 sheets of aluminum foil into 17-inch lengths.
  2. Toss zucchini, sliced shallot and garlic together with 1 Tbsp. olive oil. Season with salt and pepper 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.
Serves:
2
Type:
Non-veg.
Prep time:
30-40 mins

Nutrition Facts

Type

Measure

Unit

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

DAY 6 – DINNER

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
  • Pepper, freshly ground

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 seal 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

Serves:
2

Type:
Non-veg

Prep time:
20-30 mins
(1 day marinating)

Nutrition Facts

Type

Measure

Unit

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

Ingredients:

  • 2 Eggs
  • 1 chicken sausage
  • 2-3 bacon strips
  • ½ a bowl of canned beans
  • ½ a bowl of white mushroom (cut)
  • 1 tomato
  • 1/2 sweet potato (cut in pieces)
  • 1 tsp. of oregano
  • 2 tablespoon of butter

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 on a pan on medium heat.
  3. When the butter melts, add the stirred egg yolk.
  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 ½ bowl of canned beans (preferably, microwaved) and serve it with the remaining items.
Serves:
1
Type:
Non-veg
Prep time:
10 mins

Nutrition Facts

Type

Measure

Unit

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

DAY 7 – LUNCH

Eggplant with Zucchini

Ingredients:

  • 1 large eggplant, sliced
  • 3 medium zucchini, sliced (about 5-6 cups)
  • Thinly sliced onion
  • 3 garlic cloves, minced
  • 2 tablespoons olive oil
  • 1/4 cup balsamic vinegar
  • 1 teaspoon sugar
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon pepper
  • 5 sprigs fresh rosemary

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 salt as per taste
  5. Garnish with rosemary
Serves:
1
Type:
Veg.
Prep time:

30-35 mins

Nutrition Facts

Type

Measure

Unit

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)

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

MARINADE:

  • 1 Tbsp. light soy sauce
  • 1 tsp. sesame oil
  • Dash of white pepper

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 wolfberries, with a cup of water and soak for 15 mins.
  3. Arrange marinated chicken drumlets in a deep dish. Pour 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.
Serves:
2
 

Type:
Non-veg

 

Prep time:
35-40 mins
(1-2 hrs. for marinating)

Nutrition Facts

Type

Measure

Unit

Serving size

560

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

P.S. Do not forget to engage through our comments section below, Keto rookies ask your questions, and pros please share your experiences and tips. Any questions, or requests will be answered within 24 hours by our expert team members. Feedbacks are essential for us to build a strong Keto community.

 

 

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