5 Day Meal Plan


DAY 1

BREAKFAST

niKETO Lemon Raspberry Sweet Rolls

For the lemon cream cheese filling:

  • 4 oz. Cream Cheese, room temperature

  • 2 tbsp. Butter, room temperature

  • 2 tbsp. Stevia

  • ½ tsp. Vanilla Extract

  • 1 tsp. Lemon Extract

  • Zest from one Lemon (about 2 tsp.)

  • 1 tsp. Lemon Juice

For the raspberry sauce:

  • 2 tsp. Stevia

  • ¼ tsp. Xanthan Gum

  • 1 tsp. Water

  • 2 tsp. Lemon Juice

  • ½ cup Frozen Raspberries

For the dough:

  • 1 cup Fine Almond Flour

  • ¼ cup Stevia

  • ¼ tsp. Xanthan Gum

  • 1 ¼ tsp. Baking Powder

  • 1 Egg

  • 1 tsp. Vanilla Extract

  • 2 cups Part-Skim Mozzarella Cheese

For the lemon glaze:

  • 1 ½ tbsp. Unsweetened Almond Milk, room temperature

  • ¼ tsp. Lemon Extract

  • 1 tsp. Lemon Juice

  • 2 tbsp. Stevia

  • ¼ tsp. Vanilla Extract

  • ½ oz. Cream Cheese, room temperature

  • 2 tbsp. Butter, room temperature

Lemon Cream Cheese Filling:

Use an electric mixer to beat the cream cheese, butter, sweetener, vanilla extract, lemon extract, lemon zest, and lemon juice until smooth. Set aside.

Raspberry Sauce:

In a medium saucepan, whisk together sweetener and xanthan gum. Gradually add water and lemon juice while whisking. Set heat to medium-low. Add frozen raspberries, stirring constantly. Just when the sauce begins to simmer, remove from heat and set aside.

Dough:

Preheat oven to 350 degrees Fahrenheit. Spray a 9” circular pan with coconut oil or grease with butter. Have two 15 inch sheets of parchment and a rolling pin handy. Prepare a double boiler. A medium saucepan with a medium bowl that will sit on top works fine for this purpose. Add about 2 inches of water to the saucepan or lower part of the double boiler. Place over high heat and bring to a simmer uncovered. Once simmering, reduce heat to low.

Meanwhile, in the top-part of the double boiler (with it not over the water) combine the almond flour, stevia/erythritol sweetener, xanthan gum, and baking powder using a whisk. Stir in the egg and vanilla extract. The mixture will be very thick.

Stir in the mozzarella cheese and place the bowl over the pot of simmering water. Be sure to protect your hands from the hot bowl and the steam escaping the pot. A silicone mitten works well for this purpose.

Stir the mixture constantly while the cheese melts and combines with the flour. It will begin to look like bread dough.

When the cheese has melted completely, transfer the dough to a prepared piece of parchment. Knead the dough a few times to completely combine the flour mixture and the cheese. Pat dough into a rectangular shape and cover with the second piece of parchment. Roll out dough into about 12" X 15" rectangle. Remove top parchment.

Evenly spread the lemon cream cheese filling on the dough, leaving about ½ inch uncovered on the edges. Spread the raspberry sauce over the lemon cream cheese filling. Starting at the long side, roll the dough into a log shape. Press the outside long edge to seal. Using a serrated knife, gently cut the log crosswise into 8 pieces. Arrange rolls in the prepared pan with one roll in the center and the rest circled around it.

Bake for 24-26 minutes, or until golden brown.

Lemon glaze:

In a small bowl, beat butter and cream cheese with an electric mixer until smooth. Add vanilla, sweetener, lemon juice, and lemon extract and blend until incorporated. Gradually add the almond milk, about a teaspoon at a time, beating the mixture between each addition.

Makes 8 rolls

Serving size: 1 roll

Net Carbs: 5g | Fat: 23g | Protein: 10g

LUNCH

Triple Berry Smoothie

  • 1 cup Ice

  • ½ cup Unsweetened Almond Milk

  • 1 tbsp. Coconut oil

  • ½ cup Blueberries

  • ½ cup Raspberries

  • ½ cup Blackberries

  • ½ tsp. Vanilla Extract

In a blender, place half the ice, almond milk, and coconut oil. Blend smooth. Add all berries, vanilla and remaining ice. Blend again until smooth.

Net Carbs: 6g | Fat: 21g | Protein: 3g

DINNER

Roast Cod in Garlic Butter with Bok Choy

  • 2 8 oz. Cod Fillets

  • ¼ cup Butter

  • 1tbsp. Garlic, minced

  • ½ lb. Bok Choy, halved lengthwise

  • ¼ tsp. Salt

  • ¼ tsp. Black Pepper

Set over to 400 degrees. Place cod filets on aluminum foil. Place butter and garlic on top evenly. Tuck bok choy in around fillets and season with salt and pepper. Tent more foil around fillets and seal edges. Place in the oven and bake for 15-20 minutes.

Net Carbs: 3g | Fat: 24g | Protein: 22g

DESSERT

Peanut Butter Cookies

  • 1 cup Sugar-Free Peanut Butter

  • ½ cup Cream Cheese

  • 20 drops Liquid Stevia

  • 1 Egg

  • 1 tsp. Vanilla extract

Set over to 350 degrees. In a large mixing bowl combine peanut butter, stevia, egg, cream cheese, and vanilla. Mix thoroughly then divide the dough in tablespoon sized balls (approx. 20). Space them evenly on parchment paper lined baking pan. Flatten each cookie with a fork and place into oven for 12-13 minutes.

Makes 10 servings

Serving size 2 cookies

Net Carbs: 4g | Fat: 20g | Protein: 6g

Daily Total: Net Carbs: 20g | Fat: 88g | Protein: 41g

DAY 2

BREAKFAST

High Energy Yogurt

  • 1 cup Full Fat Yogurt

  • 1 tbsp. Almonds, crushed

  • 2 tbsp. Chia Seeds

  • ¼ tsp. Cinnamon, ground

  • ¼ tsp. Powdered Stevia

Mix yogurt with almonds, cinnamon and stevia. Refrigerate. Pour chia seeds on top and stir in 1-2 minutes before eating so they have time to sprout the gel without getting soggy.

Net Carbs: 4g | Fat: 33g | Protein: 14g

LUNCH

niKETO Avocado Greek Salad

For The Dressing:

  • ¼ cup olive oil

  • 2 tablespoons red wine vinegar

  • 1 teaspoon minced garlic (or 1 large garlic clove, minced)

  • 2 teaspoons dried oregano

  • 1/4 teaspoon salt

For The Salad:

  • 5 Persian cucumbers

  • 2 small vine ripened tomatoes , cut into wedges

  • 1 green pepper (capsicum), deseeded and sliced

  • 1/2 red bell pepper, deseeded and sliced

  • ½ red onion , sliced thinly

  • 7 oz good quality creamy feta cheese , cubed

  • ½ cup (3 oz | 80 g) pitted Kalamata olives

  • 1 large avocado , diced

Whisk together dressing ingredients. Mix together all of the salad ingredients in a large bowl. Toss with dressing.

Net Carbs: 6g | Fat: 27g | Protein: 10g

DINNER

Tri-Tip and Cheesy Broccoli

  • 6 oz. Tri-tip Steak

  • 1 cup Broccoli, divide into florets

  • 1 Tbsp. Butter

  • 1 oz. Sharp Cheddar Cheese, shredded

Hand-rub the tri-tip with seasonings of choice and grill it on medium heat or broil in the oven on low for about 40 minutes (poke it every 10 minutes to make sure you get the firmness you want. Steam broccoli to desired texture. Immediately cover with shredded cheese so the heat melts the cheddar. Serve with melted butter.

Net Carbs: 6g | Fat: 35g | Protein: 21g

DESSERT

Chocolate Covered Bacon

  • 2 Bacon Slices

  • ¾ tbsp. Coconut Oil

  • 1 ½ tbsp. Unsweetened Chocolate

  • ½ tsp. Stevia

Set oven to 425 degrees. Skewer bacon accordion style. Bake on baking sheet in oven for 15 minutes. When finished, let bacon cool completely. In a saucepan, melt, chocolate, coconut oil and stevia together. Brush chocolate onto both sides of bacon strips with pastry brush. Refrigerate until solid.

Net Carbs: 2g | Fat: 13g | Protein: 10g

Daily Total: Net Carbs: 18g | Fat: 105g | Protein: 55g

DAY 3

BREAKFAST

Buttered Coffee

  • 1 ½ cup Hot Coffee

  • 2 tbsp. Butter, unsalted

  • 1 ½ niKETO MCT oil or Coconut oil

  • Dash of Stevia

Brew coffee fresh from grounds. If you French press make sure to use a paper filter. Add coffee, butter and oil to a blender and blend on high until frothy.

Net Carbs: 0g | Fat: 40g | Protein: 0g

LUNCH

Cumin Beef Wraps

  • 2/3 lb. Ground Beef

  • 4 cloves Garlic, Minced

  • 2 tsp. Cumin

  • 8 large Cabbage Leaves

  • 2 tbsp. Coconut Oil

  • 1/4 onion, Diced

  • 1 Red Bell Pepper, Diced

  • 2 tbsp. Cilantro, Chopped

  • 1 tsp Ginger, Minced

Use 2 tbsp of coconut oil into a frying pan and sauté the onions, ground beef, and peppers on medium heat. When the ground beef is cooked, add in the cilantro, ginger, garlic, cumin, salt, and pepper to taste. Fill a large pot 3/4 full with water and bring to a boil. Place each cabbage leaf in the boiling water for 20 seconds. Then plunge each leaf into some cold water before draining and placing onto a plate. Spoon the beef mixture onto each lettuce leaf and fold into a roll.

Net Carbs: 4g | Fat: 26g | Protein: 30g

DINNER

niKETO Chicken Cordon Bleu

  • 1/2 cup Rushed Pork Rinds

  • 2 small Chicken Breasts

  • 4 slices Swiss Cheese

  • 4 slices Ham

  • 3 tbsp Mayonnaise

  • 1 tbsp Dijon Mustard

  • 2 tbsp Butter

  • 1 small Shallot, Finely Diced

  • 1 1/2 cups Heavy Whipping Cream

  • 3 tbsp Dijon Mustard

  • 1/4 cup Parmesan Cheese, Shredded

  • 1 tsp Thyme

  • Salt And Pepper

Chicken:

Preheat oven to 350 degrees. Cut a pocket in each chicken breast. Place a slice of swiss cheese and a slice of ham in the pocket of each chicken breast. Mix the mayonnaise and 1 tbsp dijon mustard, then spread evenly over the top of each chicken breast. Cover each chicken breast liberally with crushed pork rinds and a little salt and pepper. Place chicken in a greased pan and bake for 25 minutes, or until cooked through.

Cream sauce:

In a medium sauce pan over medium heat, melt butter. Add diced shallot to melted butter and saute until fragrant. Add cream, dijon, and thyme, bring to a boil then immediately turn to low. Add Parmesan cheese and cook on low for 3 minutes, stirring constantly. Add salt and pepper to taste. Drizzle over chicken and enjoy!

Net Carbs: 8g | Fat: 89g | Protein: 51g

DESSERT

Pudding Pops

  • 1 cup Unsweetened Almond Milk

  • 2 tbsp. Cocoa Powder

  • 1 tsp. Gelatin powder

  • 6 oz. Cream Cheese

  • 1 tsp. Vanilla Extract

  • 20 drops Liquid Stevia

Add coconut or almond milk in a pan over low heat. Slowly mix gelatin into the milk to dissolve. When mixture begins to steam, remove from heat and pour into a spouted container. Add remaining ingredients and use an immersion blender to blend together. Pour into popsicle mold and freeze for at least 2 hours.

Net Carbs: 1g | Fat: 10g | Protein: 3g

Daily Total: Net Carbs: 13g | Fat: 165g | Protein: 84g

DAY 4

BREAKFAST

Bacon Hash

  • 4 Eggs

  • 6 Slices Bacon

  • 1 Bell Pepper

  • 1 Onion

  • 1 Jalapeno

Slice the pepper and onions into thin strips. Dice the jalapeno slices as small as possible. Fry the vegetables in a pan. Remove when the veggies are browning. Chop the bacon in a food processor until it breaks into chunks. Mix all the ingredients together. Cook the hash until the bacon is approaching crisp. Top with a fried egg.

Net Carbs: 7g | Fat: 24g | Protein: 23g

LUNCH

Chicken Bacon Patties

  • 1 12oz. Can Chicken Breast

  • 4 slices Bacon

  • 2 medium Bell Peppers

  • 1/4 cup Sun Dried Tomato Pesto

  • 1/4 cup Parmesan Cheese

  • 1 Egg

  • 3 tbsp. Coconut Flour

Fry bacon until crisp on both sides. In a food processor, finely chop 2 bell peppers and then scoop mixture into a bowl. Pat any excess moisture out with paper towels. Chop chicken and bacon together in food processor until almost smooth. Add to pepper mixture. Add parmesan, egg, coconut flour and tomato pesto into the mixture and mix everything together. Form patties with hand and fry on medium to medium high heat in a pan with some oil. Once browned, flip over, continue cooking, and remove to paper towels when finished.

Net Carbs: 2g | Fat: 12g | Protein: 10g

DINNER

So-Cal Stir Fry

  • 8 oz. Sirloin Steak, sliced thin

  • 1/2 medium Red Bell Pepper

  • 2 tbsp. Olive Oil

  • 2 tsp. Paleo Powder

  • 2 oz. Broccoli Florets

  • 8 oz. Cauliflower

  • 2 tsp. Hot Sauce

  • 1/2 medium Avocado

Season sirloin steak with Paleo Powder, salt and pepper on both sides. Slice red bell pepper into thin pieces. Heat 1 tbsp. olive oil in a skillet over medium-high heat. Once hot, add steak pieces to brown, about 2-3 minutes. Flip the steak pieces over and add red bell pepper and broccoli to the pan. Cook until peppers start to become tender, about 4-5 minutes.

While stir fry is cooking, rice cauliflower using a food processor. Remove meat and vegetables from the pan and set aside in a covered container. Add remaining olive oil to the pan. Once hot, add cauliflower and season with salt and pepper, stirring occasionally. Once cauliflower starts to become tender, add hot sauce and remove from the heat. Slice half of an avocado into cubes and place over the stir fry when plating with cauliflower rice.

Net Carbs: 7g | Fat: 35g | Protein: 26g

DESSERT

niKetoccini Cheese Cake Mousse

  • 16 oz. Cream Cheese Softened

  • 1/4 cup Strong Brewed Coffee

  • 1 cup Heavy Whipping Cream

  • 1/2 cup Silk Unsweetened Almond Milk

  • 1/2 tsp. 2 Tsp Vanilla Or Toffee Liquid Stevia

  • 1 tsp. Coffee Extract

*Optional: coffee beans or almonds

Pace the cream cheese and coffee in a stand mixer and blend until smooth. Scrape down sides of bowl as needed. Pour in the milk, 1 tsp of coffee extract and 1/2 tsp stevia. Blend again until smooth then taste and adjust the flavor of the coffee and the sweetness and increase to your preference. Finally add the heavy cream and blend on a medium speed until the mixture thickens. It could take up to ten minutes, or gradually increase the speed faster to whip the mixture.

Pipe into serving glasses and refrigerate. Top with coffee beans or almonds when ready to serve.

Net Carbs: 4g | Fat: 30g | Protein: 0g

Daily Total: Net Carbs: 20g | Fat: 101g | Protein: 59g

DAY 5

BREAKFAST

Pancake Sammy

The Pancake:

  • 1 Egg, beaten

  • 1 oz. Pork Rinds

  • 1 tbsp. Almond Flour

  • 1 tbsp. Heavy Cream

  • 1/4 tsp. Vanilla Extract

  • 2 tbsp. Sugar-Free Maple Syrup

The Filling:

  • 2 oz. Sausage

  • 1 slice Cheddar Cheese

  • 1 Egg

Take 2 oz. Sausage in a bun mold. Cook a pan over medium heat. Set aside in foil when done. Grind pork rinds in blender until a powder is formed, then mix together with all bun ingredients.

Fill the ring mold in the pan with 1/2 batter. Cook on one side until browned, then remove mold and flip to cook other side. Repeat process until 2 buns are formed. Add an egg to the ring mold and scramble lightly. Allow to cook until solidified.

Net Carbs: 3g | Fat: 56g | Protein: 40g

LUNCH

Bacon Pizza

  • 6 slices Thick Cut Bacon

  • 2 oz. Mozzarella cheese

  • ¼ cup Low-Carb Marinara (Trader Joe’s has a good one)

Weave bacon slices together in a tight square to make pizza base. Set oven to 400 degrees and cook bacon weave for 20 minutes until crisp. Remove from oven and let cool. Then cover bacon weave with sauce then mozzarella cheese. Return to oven for 5-8 minutes until cheese is melted.

Net Carbs: 2g | Fat: 43g | Protein: 27g

DINNER

Crispy Pork Shoulder

  • 8 lbs. Pork Shoulder

  • 1 tsp. Garlic Powder

  • 1 tsp. Onion Powder

  • 2 tsp. Oregano

  • 3 1/2 tbsp. Salt

  • 1 tsp. Black Pepper

Set oven to 250 and rub salt and spices over the entire pork shoulder after washing pork off. Place onto a wire-rack on a baking sheet covered in foil. Bake for 8-10 hours or until internal temp is about 190 degrees.

Remove meat from oven and cover with foil. Let this rest for 15 minutes.

Reset oven to 500 degrees, remove foil, and roast pork again for 20 minutes rotating every 5 minutes.

Makes 20 6oz. servings

Net Carbs: 1g | Fat: 37g | Protein: 30g

DESSERT

niKETO Almond Butter Fat Bombs

  • 3 oz Stevia sweetened Chocolate Chips

  • 6-7 Wafers

  • 1oz. of Organic Raw Cocoa Butter, divided

  • 6 oz. Almond Butter with no palm oil

  • 2 tbsp. Extra Virgin Coconut Oil

  • 4 tbsp. Erythritol

  • 1 pinch of Salt

  • 1/8 cup Flaked Almonds

Using a double boiler, melt chocolate chips with three chips of cocoa butter. Drizzle over silicone mold. Put in freezer for a few minutes, until set. Toast flaked almonds in the oven or on stovetop. Melt remaining ingredients together, then our into a blender and combine until smooth. Pour into mold. Sprinkle almonds on top, return mold to freezer.

Net Carbs: 2g | Fat: 8g | Protein: 2g

Daily Total: Net Carbs: 8g | Fat: 144g | Protein: 69g


DOWNLOAD THE APP ON IPHONE OR ANDROID