7 Day Meal Plan for the Whole Family: This plan is perfect for 2-3 people, larger families, or those that prefer to meal prep and don’t mind eating leftovers! Any meal from the above plan can be doubled or tripled and eaten the following days.
DAY 1:
BREAKFAST
3 eggs
2 tbsp coconut oil
½ c spinach
Coffee or tea with heavy cream or coconut oil
Sautee the spinach in coconut oil first, scramble the eggs and cook for ~3 minutes.
Net Carbs: 5g | Fat: 10g | Protein: 24g
LUNCH
4 oz salmon (can use canned here!)
1 cup salad greens
¼ c avocado dressing
Option to add other low carb veggies like tomatoes, cucumber, or roasted cauliflower.
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: 5g | Fat: 10g | Protein: 24g
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: 5g | Fat: 10g | Protein: 24g
Daily Total: Net Carbs: 5g | Fat: 10g | Protein: 24g
DAY 2:
BREAKFAST
Keto Pancakes w/ nut butter drizzle (double recipe, save for Day 4 breakfast, these reheat well in the toaster or microwave)
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
Lunch
Leftover cauliflower crust pizza with pesto, cheese, and desired meat toppings
Add a side salad or ¼ cup mixed nuts to increase satiety
Dinner
4-5 oz baked chicken with turmeric roasted cauliflower and tahini drizzle (double recipe for leftovers!)
Coconut ice cream with macadamia nuts for dessert
Roast cauliflower with 2 tbsp ghee or olive oil + 1 tbsp turmeric, toss to coat. Drizzle with 3 tbsp tahini + 2 tbsp olive oil + 1 tbsp lemon, s/p to taste.
Day 3
Meal
Tips & Tricks
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
Lunch
Greek salad with cucumbers, onions, tomatoes, kalamata olives, feta, dill, olive oil and lemon
1 slice low carb toast with 2-3 tbsp nut butter of choice
This salad gets better as it sits, prep ahead of time for the best taste!
Dinner
Leftover tahini chicken
Fat bomb for dessert
If you need some carbs here, add ½ c pan fried plantains! Make avocado drizzle by blending avocado, ghee, lime and cilantro to desired consistency
Day 4
Meal
Tips & Tricks
Breakfast
Reheated keto pancakes with desired toppings
Coffee or tea with heavy cream or coconut oil
Nut butter drizzle, coconut pieces and butter make great toppings!
Lunch
3 oz grilled steak
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.
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
Day 4
Meal
Tips & Tricks
Breakfast
Chocolate Keto Shake (prep ingredients ahead of time for easy blending, double for Day 6 breakfast)
Coffee or tea with heavy cream or coconut oil
Use chocolate protein powder and cocoa powder in the above recipe to create this rich satisfying smoothie!
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.
Dinner
1/2 -1 cup Indian Butter chicken (double recipe to have for dinner tomorrow!)
½ c cauliflower rice
Mint tea with Stevia
Get the recipe for amazing butter chicken on niketo.com!
Day 5
Meal
Tips & Tricks
Breakfast
2 eggs
2 tbsp oil of choice
1 cup raw spinach
¼ cup feta cheese
1-2 links chicken apple sausage
Coffee or tea with heavy cream or coconut oil
Make a greek style omelette by combining all ingredients over medium heat! Chicken apple sausage is a great way to bring in some sweetness to your breakfast without the effort of pancakes or waffles! Look for ones lightly sweetened with apple or pear juice.
Lunch
Sandwich rollups with collard greens or cheese as wrap (3-4 rollups)
1 small piece of fruit with nut butter
Collard greens, romaine lettuce, and cheese slices are the perfect vehicle for rollups. Add veggies, mayonnaise, or dressing of choice!
Dinner
Leftover butter chicken
½ cup cauliflower rice
4-8 oz Kombucha for dessert
Kombucha is fermented tea rich in probiotics. It is a great “dessert” to soothe your stomach, choose one low in sugar or save half of the bottle for another day
Day 6
Meal
Tips & Tricks
Breakfast
Meal prepped Chocolate Keto Shake
Coffee or tea with heavy cream or coconut oil
If pre blended keto shake, give a good shake or re blend to ensure desired texture!
Lunch
½-1 cup cabbage slaw
4 oz pulled pork
2 tbsp low sugar bbq sauce to taste
Cabbage slaw is a great low carb option to keep on hand, it is a great vehicle for pork, thai shrimp, or grilled chicken!
Dinner
10 oz shredded chicken
1/2 c low carb buffalo sauce (Frank’s) to taste
2 cup steamed broccoli tossed in 2 tbsp butter and pepper
1/2 cup cream cheese (recipe doubled for lunch tomorrow)
Fat bomb for dessert
Create a creamy buffalo chicken entree by combining cooled shredded chicken, hot sauce, and cream cheese over medium heat, serve with broccoli. This meal is great on game days!
Day 7
Meal
Tips & Tricks
Breakfast
2 eggs
1-2 low carb chicken apple sausage links
Coffee or tea with heavy cream or coconut oil
Because Chicken Apple sausages are often sold pre cooked, they are the perfect easy addition to breakfasts, just heat and go!
Lunch
Leftover creamy buffalo chicken
Mixed green salad
Put the leftover buffalo chicken on top of salad greens for a filling lunch! If you need carbs, add ½ small sweet potato.
Dinner
½ cup almond flour
¼ cup coconut flour
Seasonings of choice (eg pepper, salt, garlic powder)
1 egg, scrambled
6 oz chicken breast
2 tbsp oil of choice
1 cup zucchini, steamed
Missing breaded chicken? Not with this recipe. Combine dry ingredients in a shallow bowl, dredge the chicken in scrambled egg, then the dry mixture, and place in oiled pan on medium heat. Serve with steamed zucchini or vegetable of choice.