meal plan : 5 day



DAY 1:

BREAKFAST

  • 2 eggs

  • 1 tbsp coconut oil

  • 1 tbsp cream cheese

  • ½ c spinach

  • Coffee or tea with heavy cream or coconut oil

Saute the spinach in coconut oil first, scramble the eggs and cook for ~3 minutes, fold in cream cheese and enjoy

Net Carbs: 2g | Fat: 48g | Protein: 19g

LUNCH

  • Greek salad with cucumbers, onions, tomatoes, kalamata olives, feta, dill, olive oil and lemon

  • ¼ cup cashews or nuts of choice on side

This salad gets better as it sits, prep ahead of time for the best taste!

Net Carbs: 3g | Fat: 20g | Protein: 11g

DINNER

  • Cauliflower crust pizza (homemade or store bought) with pesto, cheese, and desired meat toppings

  • Fat bomb for dessert

Option to add other low carb veggies, more meat, or extra cheese! Can also use tomato sauce instead of pesto base, look for ones without added sugar or make your own!

Net Carbs: 13g | Fat: 62g | Protein: 24g

Daily Total: Net Carbs: 20g | Fat: 124g | Protein: 71g

DAY 2:

BREAKFAST

  • Keto Pancakes w/ nut butter drizzle

  • Coffee or tea with heavy cream or coconut oil

If you want to up the sweetness factor, include ¼ c sliced strawberries or fruit of choice! Use almond, coconut, tapioca or other flour alternatives to make this sweet breakfast

Net Carbs: 5g | Fat: 31g | Protein: 14g

LUNCH

  • Leftover cauliflower crust pizza with pesto, cheese, and desired meat toppings

Add a side salad or ¼ cup mixed nuts to increase satiety

Net Carbs: 3g | Fat: 39g | Protein: 16g

DINNER

  • 4-5 oz baked chicken with garlic roasted broccoli and cauliflower (double recipe for leftovers!)

  • Coconut ice cream with macadamia nuts for dessert

Roast cauliflower with 2 tbsp ghee or olive oil + 2 tbsp garlic, toss to coat. Bake 20-25 minutes until tender

Net Carbs: 11g | Fat: 46g | Protein: 54g

Daily Total: Net Carbs: 19g | Fat: 141g | Protein: 87g

DAY 3:

BREAKFAST

  • Vanilla keto shake

  • Coffee or tea with whipping cream or coconut oil

Make this keto shake by combining 3 tbsp almond or coconut butter, ½ c coconut milk, 1 tbsp MCT oil (vanilla works well here!),1 scoop protein powder of choice, 1 tsp vanilla extract, ice and water to desired consistency

Net Carbs: 7g | Fat: 59g | Protein: 14g

LUNCH

  • 2-3 oz salmon (can use canned here!)

  • 2 tbsp mayonnaise

  • 1 whole avocado

Mix salmon and mayonnaise, add salt and pepper to taste, stuff avocado with salmon salad.

Canned salmon and tuna are great shortcuts when you don’t have time to prep the night before! Look for low salt options.

Net Carbs: 1g | Fat: 53.7g | Protein: 14g

DINNER

  • Fajita style steak

  • 4 oz steak rubbed with spices (1 tsp chili powder, cumin, garlic powder, salt, pepper, cayenne pepper), grilled, cubed or cut into strips

  • ½ cup bell peppers sauteed in 2 tbsp butter

  • 1 cup cauliflower rice tossed with lime juice, cilantro and 3 tbsp ghee

  • Fat bomb for dessert

Net Carbs: 8g | Fat: 55g | Protein: 28g

Daily Total: Net Carbs: 16g | Fat: 167g | Protein: 56g

DAY 4:

BREAKFAST

  • 3 eggs

  • 1 oz shredded cheddar cheese

  • ¼ cup broccoli, torn into small pieces

  • ¼ cup tomatoes, quartered

  • 2 tbsp ghee for cooking

  • Coffee or tea with heavy cream or coconut oil

Scramble eggs, fold in broccoli and tomatoes, add to pan heated with 2 tbsp ghee, top with shredded cheese and melt.

Net Carbs: 6g | Fat: 50g | Protein: 25g

LUNCH

  • 3 oz grilled chicken

  • 2 cups salad greens

  • ¼ cup feta cheese

  • Full fat dressing to taste (2-3 tbsp)

Ranch and honey mustard dressings are great on this salad, just be sure your dressings are low carb! Option to add other low carb vegetables or nuts.

Net Carbs: 4g | Fat: 29g | Protein: 28g

DINNER

  • 3-4 Mini eggplant pizzas with cheese (use two medium sized eggplants to yield ~15 rounds, make extra for tomorrow’s lunch!)

  • Fat bomb for dessert

Slice eggplant into rounds, brush with olive oil and roast ~10 minutes. Add cheese and desired toppings (ham & pineapple work well here!) and return to oven until cheese is browned

Net Carbs: 16g | Fat: 54g | Protein: 25g

Daily Total: Net Carbs: 26g | Fat: 133g | Protein: 82g

DAY 5:

BREAKFAST

  • Chocolate Peanut Butter Keto Shake

  • Coffee or tea with heavy cream or coconut oil

Use chocolate protein powder, cocoa powder, and 1 tbsp peanut butter in the above recipe to create this rich satisfying smoothie!

Net Carbs: 10g | Fat: 67g | Protein: 18g

LUNCH

  • Leftover eggplant pizzas

  • 2 tbsp walnuts + 2 tbsp coconut pieces

Making your own trail mix is an easy way to sneak carbohydrates in in moderation and go perfectly with a smaller lunch! Option to add kale chips.

Net Carbs: 10g | Fat: 23g | Protein: 18g

DINNER

  • Sesame Shirataki noodles

  • 1 packet Shirataki noodles

  • 2 tbsp olive oil

  • 2 tbsp soy sauce

  • 2 tbsp peanut butter

  • 1 tbsp ground ginger (to taste if fresh)

  • 1 tbsp green onion

  • ½ cup shredded carrots

  • ½ cup broccoli

  • 4-6 oz grilled chicken

Combine soy sauce, peanut butter, ground ginger and set aside. Sautee Shirataki noodles in olive oil, add shredded carrots and chicken, add sauce and simmer.

Net Carbs: 10g | Fat: 40g | Protein: 48g

Daily Total: Net Carbs: 30g | Fat: 130g | Protein:84g

#food

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