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3 DAY WEEKEND MEAL PLAN

February 9, 2020

 

Keto can have a lot of repetition during the week. We get busy with work and life, and coming home to new, delicious meals every night then planning for an elaborate breakfast and health lunch for tomorrow isn’t always possible… it’s rarely possible.

Knowing that a major keto strategy, especially in the early stages, is meal prepping which leaves little variety, we came up with the 3 day keto meal plan designed for weekend splurging since you’ll have more time to make meals from scratch and may want to have some friends over for a nice social meal with a drink or two.  

 

DAY 1

 

BREAKFAST

Sausage, Spinach, Cheddar Omelet with Strawberries in cream on the side.

  • 3 Eggs

  • ½ cup Spinach

  • 1 oz. Shredded Cheddar cheese

  • 1 oz. Spicy Sausage meat

  • ½ Strawberries

  • ¼ cup Heavy whipping cream

Cook the sausage meat in a pan. Lightly sauté the spinach in the sausage grease. Whip the 3 eggs into a scramble and pour them into the sausage greased pan. Add the cooked sausage, sautéed spinach to the omelet, top with cheese, and fold it over.

Slice a half cup of strawberries, but them in a bowl and pour the heavy whipping cream over top.

Net Carbs: 7g | Fat: 60g | Protein: 35g

 

 

LUNCH

Taco Salad

  • 1 Head Romaine lettuce

  • 5 oz. pre-spiced Carnitas Taco Meat (pork)

  • 1 Green Onion Chopped

  • 2 oz. Shredded Cheddar Cheese

  • Half and Avocado Cubed

  • 2 Tbsp. Sour Cream

  • 2 Tbsp. Chopped Cilantro

Chop the lettuce, add your cooked taco meat, then add chopped onion, avocado and cilantro. Top with sour cream then cheese. Add a nice spicy sauce like Tapatio as low carb olive oil or olive oil for dressing.

 

Net Carbs: 9g | Fat: 41g | Protein: 30g

 

DINNER

Rib Eye Steak and Asparagus

  • 8 oz. Rib Eye Steak

  • 6 Medium Asparagus spears

  • 1 tbsp Butter

  • 1 tbsp olive oil

  • Garlic or garlic salt

Coat a pan with the olive oil and let it get nice and hot. Season the steak with salt and pepper to taste. Pan fry the rib eye in the hot pan using the 4-3-2 method for a medium rare steak: 4 minutes on the first side, flip the steak, 3 minutes on the other side, let meat stand 2 minutes.

Steam your asparagus and top with melted butter mixed with garlic.

Net Carbs: 4g | Fat: 33g | Protein: 27g

 

NIGHT CAP

2 oz. distilled spirit of choice

3 oz. Soda water

Ice

Net Carbs: 0g | Fat: 0g | Protein: 0g

Daily Total: Net Carbs: 20g | Fat: 134g | Protein: 32g

 

DAY 2

 

BREAKFAST

Savory Cottage Cheese

  • ½ Cup Cottage cheese

  • ½ Cucumber sliced thin

  • 1 Fresh dill spring finely chopped

Spread the cottage cheese thin on a plate and add the cucumber slices across the top with the chopped dill on top

Net Carbs: 5g | Fat: 7g | Protein: 11g

 

LUNCH

Italian Lunch

  • 6 oz. Sliced prosciutto (or soppresata or coppa)

  • 6 oz. Sliced Mozzarella

  • 1 Sliced Fresh Tomato

  • 1 oz. virgin Olive Oil

  • 10 Green Olives

Lay it all out on a plate and eat it with your fingers

Net Carbs: 6g | Fat: 84g | Protein: 66g

 

DINNER

Baked Chicken with Green Beans

  • 1 Chicken Breast

  • 7 oz. Fresh Green Beans

  • 2 tablespoons butter for frying

Bake the Chicken in butter in oven until golden brown. Fry Green Beans in butter over medium heat with salt and pepper.

Net Carbs: 4g | Fat: 35g | Protein: 21g

 

NIGHT CAP

Enjoy a nice glass of Chardonnay or Sauvignon Blanc either with dinner or afterward.

Your meals today have left room in your carb budget for a glass. 

Net Carbs: 3g | Fat: 0g | Protein: 0g

 

Daily Total: Net Carbs: 18g | Fat: 126g | Protein: 98g

 

DAY 3

 

BREAKFAST

Avocado Eggs

  • 2 Poached Eggs

  • 1 Avocado

  • 2 Slices of Cheese

 

Poach 2 eggs. Cut an skin an avocado. Set the poached eggs inside the avocado’s hollowed pit space. Lay cheese slices over top and heat for 30 seconds.

 

Net Carbs: 7g | Fat: 40g | Protein: 16g

 

LUNCH

Buffalo WIngs

  • 5 Whole Chicken wings

  • 3 oz. Frank’s Redhot sauce

  • .5 Tsp of garlic powder

  • .25 cup of better

  • .25 cup of Olive Oil

  • 3 tbsp Bleu Cheese Dressing

Chop the wings at the bend to separate them into 10 pieces. Fry them in the olive oil. Whisk the butter, garlic powder, and Franks Redhot sauce in a bowl. Dunk the chicken wings in the sauce mix then lay them out of a baking sheet and put them in the oven for 25-30min. at 400 degrees. Bleu Cheese for dipping. 

Net Carbs: 3g | Fat:33g | Protein: 16g

 

DINNER

Tex-Mex Burger Patty Plate

  • 2⁄3 lb ground beef

  • 1 tablespoon Tex-Mex seasoning

  • 2 tablespoons pickled jalapeños

  • 2 tbsp. mayonnaise

  • 4 slices pepper jack cheese

  • 1 avocados

  • 2 oz. arugula lettuce

  • 2 tablespoons olive oil

Mix the ground beef with the Tex-Mex seasoning and form into patty. Brush liberally with olive oil and grill, 5 minutes per side.

Plate burger patty with cheese slices, sliced avocado, cheese slices, arugula and jalapeños. Drizzle remaining olive oil over veggies and use mayo to dip.

Net Carbs: 6g | Fat: 112g | Protein: 80g

 

NIGHT CAP

Low-Carb Mad Cap Margarita

  • 1 ½ ounces tequila

  • ¼ cup water

  • 2 tablespoons lime juice

  • ¼ teaspoon orange extract

  • Ice

  • Margarita salt & lime wedge for garnish

 

Net Carbs: 3g | Fat: 0g | Protein: 0g

 

Daily Total: Net Carbs: 19g | Fat: 185g | Protein: 112g

 

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