W E E K 4 K E T O M E A L P L A N

 

 

 

KETO MEAL PLAN

Lunch Dinner Notes Net Carbs

Total Calories

Day 1 Bell Pepper Deli Meat Wraps

Steak with Mushroom Sauce and Side Salad

10 1203

Day 2 Fish and Leek Saute with

Cauliflower “Rice”

Pan-Fried Tuscan Chicken “Pasta”

14 1336

Day 3 Over-Easy Egg Salad

“Spaghetti” Bolognese

Make enough Bolognese for

Day 5 Lunch (L5) 16 1332

Day 4 Turkey and Bacon Stew

Ham and Spinach Mini Quiches with Italian Cauliflower

Salad

Make enough Stew for Day 6

Lunch (L6) 8 1153

Day 5 Leftover “Spaghetti” Bolognese

Baked Cod with Roasted

Vegetables 17 1316

Day 6 Leftover Turkey and Bacon Stew

Asian Meatballs with Spinach Sauté and Dipping Sauce

10 1463

Day 7 Lemon Asparagus Sauté with Chicken and

Bacon

Lomo Saltado with Cauliflower “Rice”

12

1336

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Day 1 Menu

Lunch (L1):

Bell Pepper Deli Meat Wraps

Prep Time: 5 mins | Cook Time: 0 mins | Yield: 2 servings

Ingredients:

● 1/3 zucchini (40 g or 1.4 oz), chopped into long strips ● 1/2 medium bell pepper (60 g or 2.1 oz), chopped into long strips ● 1 large avocado (200 g or 7.1 oz), sliced into strips ● 1/2 cup fresh parsley (8 g or 0.3 oz), chopped ● 1 head of romaine lettuce (200 g or 7.1 oz), cut into strips ● 6 slices of ham (168 g or 5.9 oz) ● 1 Tablespoon of mayo (15 ml) ● 2 Tablespoons of mustard (30 ml)

Instructions:

1. Place the strips of zucchini, bell pepper, avocado, parsley, and romaine lettuce onto a plate.

2. Dab a bit of mayo and mustard on a slice of ham and then add in the raw veggies.

3. Roll up the ham to make a wrap and eat. Calories: 328 Fat: 24 g Total Carbs: 13 g Fiber: 9 g Sugar: 3 g Net Carbs: 4 g Protein: 18 g *Nutritional data are estimated per serving

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Dinner (D1):

Steak with Mushroom Sauce and Side Salad

Prep Time: 10 mins | Cook Time: 20 mins | Yield: 2 servings

Ingredients: For the mushroom sauce -

● 3 white button mushrooms (30 g or 1.1 oz) ● 1 teaspoon of mustard (5 ml) ● 1/2 medium onion (55 g or 1.9 oz), diced small ● 1 teaspoon of garlic powder ● 1/2 teaspoon of salt ● 2 Tablespoons of olive oil (30 ml)

For the steak - ● 2 beef steaks (400 g or 14.1 oz) ● 1/2 Tablespoons of salt (8 g or 0.3 oz) ● 2 Tablespoons of avocado oil (30 ml), to cook with

For the side salad - ● 4 cups of spinach (120 g or 4.2 oz) ● 1 Tablespoon of olive oil (15 ml) ● 1/2 medium bell pepper (60 g or 2.1 oz), sliced ● 1/2 medium onion (55 g or 1.9 oz), sliced ● 1 Tablespoon of lemon juice (15 ml)

Instructions:

1. Make the mushroom sauce by blending the mushrooms, mustard, onions, garlic powder, salt, and olive oil together until pureed.

2. Then heat the mixture in a pan for 10 minutes on medium heat. 3. Sprinkle the 1/2 Tablespoon of salt over the steaks. 4. Add the 2 Tablespoons of avocado oil to a pan. Add steaks and sear for 3

minutes. Using tongs, turn over steaks and sear for an additional 3 to 4 minutes for medium-rare with an internal temperature of 140 F (60 C). Set aside steaks to rest for 5 minutes.

5. Toss the side salad ingredients together. 6. Serve the steak with mushroom sauce and side salad.

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Calories: 880 Fat: 78 g Total Carbs: 11 g Fiber: 3 g Sugar: 5 g Net Carbs: 8 g Protein: 37 g *Nutritional data are estimated per serving

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Day 2 Menu

Lunch (L2):

Fish and Leek Saute with Cauliflower “Rice”

Prep Time: 10 mins | Cook Time: 15 mins | Yield: 2 servings

Ingredients: For the sauté –

● 2 filets of cod (340 g or 12 oz), defrosted if frozen, diced ● 1 leek (90 g or 3.2 oz), chopped small ● 1 teaspoon fresh ginger, grated ● 1 Tablespoon of gluten-free tamari sauce or coconut aminos (15 ml) ● 3 Tablespoons of avocado oil (45 ml), to cook with ● Salt and pepper, to taste

For the cauliflower “rice” – ● 1/4 head of cauliflower (150 g or 5.3 oz), processed into rice-like pieces ● 2 Tablespoons of coconut oil (30 ml), to cook with ● Salt, to taste

Instructions:

1. Add the avocado oil into a skillet and sauté the chopped leek. 2. When the leek softens, add in the diced fish, grated ginger, tamari sauce or

coconut aminos, and salt and pepper to taste. 3. Sauté until the fish isn’t translucent anymore and flakes easily. 4. To make the cauliflower rice, sauté the cauliflower pieces in the coconut oil on

high heat for 5 minutes until softened. Season with salt, to taste. 5. Serve the sauté with the “rice.”

Calories: 489 Fat: 37 g Total Carbs: 11 g Fiber: 3 g Sugar: 3 g

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Net Carbs: 8 g Protein: 32 g *Nutritional data are estimated per serving

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Dinner (D2):

Pan-Fried Tuscan Chicken “Pasta”

Prep Time: 10 mins | Cook Time: 15 mins | Yield: 2 servings

Ingredients: For the chicken -

● 2 chicken breasts (400 g or 14.1 oz), diced ● 2 medium eggs (88 g or 3.1 oz), whisked ● 2 teaspoons of garlic powder (7 g or 0.2 oz) ● 2 teaspoons of Italian seasoning ● 2 small tomatoes (180 g or 6.3 oz), diced ● 1/2 cup fresh basil leaves (16 g or 0.6 oz) ● 4 Tablespoons of avocado oil (60 ml), to cook in ● Salt and pepper, to taste

For the “pasta” - ● 1 zucchini (120 g or 4.2 oz), peeled ● 2 Tablespoons of olive oil (30 ml) ● 1 teaspoon of lemon juice (5 ml)

Instructions:

1. In a bowl, mix together the whisked eggs, salt, pepper, garlic powder, and Italian seasoning.

2. Place the diced chicken breast pieces into the egg mixture and make sure the chicken is well covered with the mixture.

3. Place 4 tablespoons of avocado oil into a frying pan and sauté the chicken pieces coated with the egg mixture until the chicken pieces are fully cooked.

4. Add in the diced tomatoes and fresh basil leaves. Sauté for 2 to 3 minutes more. 5. Make the zucchini noodles by peeling a zucchini and then using the shredding

attachment of a food processor or else using a potato peeler or spiralizer to create pasta-like strands or shreds. Toss with the olive oil and lemon juice.

6. Divide the zucchini noodles onto 2 plates. Top with the chicken. Calories: 847 Fat: 66 g

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Total Carbs: 8 g Fiber: 2 g Sugar: 4 g Net Carbs: 6 g Protein: 55 g *Nutritional data are estimated per serving

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Day 3 Menu

Lunch (L3):

Over-Easy Egg Salad

Prep Time: 10 mins | Cook Time: 10 mins | Yield: 2 servings

Ingredients:

● 2 medium eggs ● 2 Tablespoons of coconut oil (30 ml), to cook with ● 4 slices of ham (112 g or 4 oz), diced ● 2 heads of romaine lettuce (400 g or 14.1 oz), chopped ● 1 large avocado (200 g or 7.1 oz), diced ● 2 Tablespoons of olive oil (30 ml), (or to taste) ● 1 Tablespoon of lemon juice (15 ml) ● Salt and pepper, to taste

Instructions:

1. Put together salad by tossing the diced deli ham, chopped romaine lettuce, and avocado with the olive oil and lemon juice.

2. Add 2 Tablespoons coconut oil to a frying pan on medium heat. 3. Crack both eggs in the frying pan (crack into a bowl first if it’s easier). 4. Place a lid over the frying pan and cook for 2 minutes. 5. Flip the eggs over when the egg whites are almost completely solid and keep the

lid off. 6. Cook for 10 more seconds and remove the eggs from the pan immediately. Place

the eggs on top of the salad. Add salt and pepper, to taste.

Calories: 553 Fat: 49 g Total Carbs: 14 g Fiber: 10 g Sugar: 3 g Net Carbs: 4 g

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Protein: 20 g *Nutritional data are estimated per serving

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Dinner (D3):

“Spaghetti” Bolognese [Refrigerate 1/2 of bolognese for Lunch on Day 5 (L5)]

Prep Time: 10 mins | Cook Time: 50 mins | Yield: 4 servings

Ingredients:

● 2 zucchinis (240 g or 8.5 oz), peeled ● 2 lbs of ground beef (900 g or 2 lbs) ● 1 medium onion (110 g or 3.9 oz), finely diced ● 6 small tomatoes (540 g or 1.2 lbs), diced ● 1 Tablespoon of Italian seasoning ● 1/2 cup fresh basil leaves (16 g or 0.6 oz), finely chopped ● 8 cloves of garlic (24 g or 0.8 oz), minced or finely diced ● 4 Tablespoons of coconut oil (60 ml), to cook with ● Salt and pepper, to taste

Instructions:

1. Place 4 tablespoons of coconut oil into a large pot and sauté the diced onion in the oil. Add the ground beef to the pot once the onion turns translucent.

2. Once the meat is browned, add the diced tomatoes and Italian seasoning. Simmer with the lid on for 30 minutes (simmer for 1 hour if you have time – longer is better). Stir regularly to make sure it’s not sticking to the bottom of the pot.

3. Add the basil, garlic, salt, and pepper, to taste, to the meat sauce, then cook for 5 more minutes. Refrigerate half of the bolognese for Day 5 Lunch (L5).

4. Make the zucchini noodles by peeling a zucchini and then using the shredding attachment of a food processor or else using a potato peeler or spiralizer to create pasta-like strands or shreds. Serve the rest of the bolognese with the zucchini noodles.

Calories: 779 Fat: 62 g Total Carbs: 15 g Fiber: 3 g

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Sugar: 6 g Net Carbs: 12 g Protein: 41 g *Nutritional data are estimated per serving

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Day 4 Menu

Lunch (L4):

Turkey and Bacon Stew [Refrigerate 1/2 of stew for Lunch on Day 6 (L6)]

Prep Time: 10 mins | Cook Time: 15 mins | Yield: 4 servings

Ingredients:

● 1 1/2 lbs of turkey breasts (675 g or 1.5 lbs), diced ● 8 slices of bacon (224 g or 7.9 oz), diced ● 1/2 medium onion (55 g or 1.9 oz), diced ● 4 Tablespoons of coconut oil (60 ml), to cook with ● 4 cups of chicken broth (960 ml) ● 1 2/3 zucchinis (200 g or 7.1 oz), diced (use the leftover zucchini from Day 1) ● 4 cups of spinach (120 g or 4.2 oz) ● Salt and pepper, to taste

Instructions:

1. Cook the diced turkey, bacon, and onion in the coconut oil until cooked. 2. Add in the chicken broth and bring to a boil. 3. Add the zucchini and spinach. Cook until spinach is wilted. Add salt and pepper,

to taste. Calories: 556 Fat: 45 g Total Carbs: 4 g Fiber: 2 g Sugar: 1 g Net Carbs: 2 g Protein: 35 g *Nutritional data are estimated per serving

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Dinner (D4):

Ham and Spinach Mini Quiches with Italian Cauliflower Salad

Prep Time: 10 mins | Cook Time: 15 mins | Yield: 2 servings

Ingredients: For the quiches -

● 6 medium eggs, whisked ● 4 slices of ham (112 g or 4 oz), diced ● 4 cups of spinach (120 g or 4.2 oz), chopped ● 1/2 medium onion (55 g or 1.9 oz), chopped ● 1/2 cup of coconut cream (120 ml) (from the top of a refrigerated can of coconut

milk) ● 1 teaspoon of baking powder ● Salt and pepper, to taste

For the salad – ● 1/4 head of cauliflower (150 g or 5.3 oz), broken into small florets ● 3 Tablespoons of olive oil (45 ml) ● 2 teaspoons of lemon juice (10 ml) ● 3 Tablespoons of fresh parsley, chopped ● 4 olives (12 g or 0.4 oz), pitted and diced ● 1 clove of garlic, minced or finely diced ● Salt and pepper, to taste

Instructions:

1. Preheat oven to 350 F (175 C). 2. Mix together the whisked eggs, diced ham, chopped spinach, chopped onion,

coconut milk, baking powder, and salt and pepper, to taste, in a large mixing bowl.

3. Pour the mixture into muffin cups (makes approx. 10). 4. Bake in oven for 15 minutes. 5. Check that the middle of the quiches is done by seeing if a cocktail stick comes

out clean. 6. While the quiche is cooking, make the salad by tossing all the salad ingredients

together. Serve with the quiches.

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Calories: 597 Fat: 47 g Total Carbs: 11 g Fiber: 5 g Sugar: 4 g Net Carbs: 6 g Protein: 32 g

*Nutritional data are estimated per serving

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Day 5 Menu

Lunch (L5):

Leftover “Spaghetti” Bolognese

Prep Time: 5 mins | Cook Time: 5 mins | Yield: 2 servings

Ingredients:

● 2 zucchinis, peeled and turned into shreds or strands for the pasta ● Leftover Bolognese Sauce (from Day 3 Dinner [D3])

Instructions:

1. Reheat the Bolognese in a pan. Pour on top of the zucchini noodles. Calories: 779 Fat: 62 g Total Carbs: 15 g Fiber: 3 g Sugar: 6 g Net Carbs: 12 g Protein: 41 g *Nutritional data are estimated per serving

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Dinner (D5):

Baked Cod with Roasted Vegetables

Prep Time: 10 mins | Cook Time: 20 mins | Yield: 2 servings

Ingredients:

● 2 filets of cod (340 g or 12 oz), defrosted if frozen ● 1 zucchini (120 g or 4.2 oz), cut into 1/4-inch slices ● 1/4 head of cauliflower (150 g or 5.3 oz), broken into florets ● 5 spears of asparagus (80 g or 2.8 oz), chopped into pieces ● 2 cloves of garlic (6 g or 0.2 oz), minced or finely diced ● 2 teaspoons of Italian seasoning ● 6 Tablespoons olive oil (90 ml), to bake with ● Salt and pepper, to taste ● 2 lemon wedges, to serve with

Instructions:

1. Preheat oven to 450 F (230 C). 2. In a mixing bowl, mix the minced garlic, Italian seasoning, salt and pepper, and

olive oil together. 3. Dip the cod in the olive oil mixture and then set aside on a tray. 4. Place all the vegetables into the olive oil mixture and coat well. 5. Pour the vegetables and olive oil mixture into a large baking dish and place into

the oven. Roast for 10 minutes. 6. Place the cod fillets on top of vegetables and roast for another 10 minutes (until

the cod is done – it should flake easily and not be translucent anymore). 7. Serve with the lemon wedges and additional salt and pepper, to taste.

Calories: 537 Fat: 44 g Total Carbs: 9 g Fiber: 4 g Sugar: 4 g Net Carbs: 5 g Protein: 32 g

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*Nutritional data are estimated per serving

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Day 6 Menu

Lunch (L6):

Leftover Turkey and Bacon Stew

Prep Time: 5 mins | Cook Time: 0 mins | Yield: 2 servings

Ingredients:

● Leftover Turkey and Bacon Stew (from Lunch on Day 4 [L4]) Instructions:

1. Reheat stew and enjoy. Calories: 556 Fat: 45 g Total Carbs: 4 g Fiber: 2 g Sugar: 1 g Net Carbs: 2 g Protein: 35 g *Nutritional data are estimated per serving

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Dinner (D6):

Asian Meatballs with Spinach Sauté and Dipping Sauce

Prep Time: 20 mins | Cook Time: 25 mins | Yield: 2 servings

Ingredients: For the meatballs –

● 1 lb of ground beef (450 g or 1 lb) ● 1 Tablespoon of fresh ginger, grated ● 1 green onion, chopped ● 3 cloves of garlic (9 g or 0.3 oz), minced or finely chopped ● 1 Tablespoon of gluten-free tamari sauce or coconut aminos (15 ml) ● 1 teaspoon of sesame oil (5 ml)

For the dipping sauce - ● 3 Tablespoons of gluten-free tamari sauce or coconut aminos (45 ml) ● 3 cloves of garlic (9 g or 0.3 oz), minced or finely diced ● 1 green onion, chopped ● 1 teaspoon of vinegar (5 ml) ● 1 teaspoon of sesame oil (5 ml)

For the spinach – ● 4 cups of spinach (120 g or 4.2 oz) ● 2 Tablespoons of fresh basil leaves, chopped ● 1 Tablespoon of fresh ginger, grated ● 3 cloves of garlic, minced or finely chopped ● 2 Tablespoons of gluten-free tamari sauce or coconut aminos (30 ml) ● 1 Tablespoon of avocado oil (15 ml), to cook with

Instructions:

1. Preheat oven to 400 F (200 C). 2. In a mixing bowl, combine all of the meatball ingredients. Form mixture into 10 to

12 meatballs. Place on a baking sheet and bake for 18 to 22 minutes until cooked through. While the meatballs are cooking, make the dipping sauce and spinach sauté.

3. To make the dipping sauce, add all the dipping sauce ingredients together in a small bowl.

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4. To make the spinach side, sauté the spinach in the avocado oil. Add in the basil, ginger, garlic, and tamari sauce.

5. Serve meatballs with spinach and dipping sauce. Calories: 767 Fat: 60 g Total Carbs: 10 g Fiber: 2 g Sugar: 0 g Net Carbs: 8 g Protein: 40 g *Nutritional data are estimated per serving

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Day 7 Menu

Lunch (L7):

Lemon Asparagus Sauté with Chicken and Bacon

Prep Time: 5 mins | Cook Time: 15 mins | Yield: 2 servings

Ingredients:

● 2 Tablespoons (30 ml) avocado oil, to cook with ● 1 chicken breast (200 g), diced ● 4 slices of bacon (112 g or 4 oz), diced ● 20 spears of asparagus (320 g or 11.3 oz), chopped ● 2 Tablespoons of lemon juice (30 ml) ● Salt and pepper, to taste

Instructions:

1. Cook the chicken and diced bacon in a pan with 2 tablespoons of avocado oil. 2. When the chicken and bacon are almost cooked, add in the asparagus pieces. 3. When the asparagus pieces are tender, add in the lemon juice. 4. Add salt and pepper, to taste.

Calories: 603 Fat: 50 g Total Carbs: 11 g Fiber: 5 g Sugar: 6 g Net Carbs: 6 g Protein: 30 g *Nutritional data are estimated per serving

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Dinner (D7):

Lomo Saltado with Cauliflower “Rice”

Prep Time: 15 mins | Cook Time: 15 mins | Yield: 2 servings

Ingredients: For the lomo saltado -

● 0.75 lb of beef round (338 g or 11.9 oz), thinly sliced (freeze it for a short time to make it easy to slice)

● 2 small tomatoes (180 g or 6.3 oz), sliced ● 1/2 cup of fresh cilantro (8 g or 0.3 oz), roughly chopped ● 2 Tablespoons of gluten-free tamari sauce or coconut aminos (30 ml) ● Salt, to taste (optional) ● 2 Tablespoons of avocado oil (30 ml), to cook with

For the cauliflower “rice” – ● 1/4 head of cauliflower (150 g or 5.3 oz), processed into rice-like pieces ● 2 Tablespoons of coconut oil (30 ml), to cook with

Instructions:

1. Place 2 tablespoons of avocado oil into a frying pan on medium heat. 2. Add the beef slices slowly into the pan so that they don’t all clump together. 3. Let the beef slices cook until they’re no longer red and then add in the tomatoes. 4. Stir in cilantro, tamari sauce or coconut aminos, and salt to taste. 5. To make the cauliflower rice, saute the cauliflower pieces in the coconut oil on

high heat for 5 minutes until softened. 6. Serve the beef with the “rice.”

Calories: 733 Fat: 64 g Total Carbs: 9 g Fiber: 3 g Sugar: 4 g Net Carbs: 6 g Protein: 31 g *Nutritional data are estimated per serving

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Pantry Items Pantry Items: Quantity

Avocado oil Approx. 3/4 cup (180 ml)

Baking powder 1 teaspoon

Chicken broth 4 cups (960 ml)

Coconut milk Approx. 1 cup (240 ml)

Coconut oil* Approx. 1 cup (240 ml)

Garlic powder 1 Tablespoon (10 g or 0.4 oz)

Italian seasoning Approx. 3 Tablespoons (15 g or 0.5 oz)

Mustard 7 teaspoons (35 ml)

Olive oil* Approx. 1 cup (240 ml)

Mayo** 1 Tablespoon (15 ml)

Pepper Approx. 11 teaspoons (11 g or 0.4 oz)

Salt Approx. 12 Tablespoons (180 g or 6.3 oz)

Sesame oil (optional) 2 teaspoons (10 ml)

Gluten Free Tamari Sauce or Coconut Aminos

9 Tablespoons (135 ml)

Vinegar (e.g., apple cider, white wine) 1 teaspoon (5 ml) *You can generally use these oils interchangeably in the recipes. **You can make your own Paleo mayo (see recipe here) or purchase Paleo mayo here.

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Shopping List

❏ 4 filets of cod (680 g or 1.5 lbs) (L2, D5) ❏ 14 slices of ham (392 g or 13.8 oz) (L1, L3, D4) ❏ 12 slices of bacon (336 g or 11.9 oz) (L4, L7) ❏ 3 chicken breasts (600 g or 21.2 oz) (D2)* ❏ 3 lbs of ground beef (1350 g or 3 lbs) (D3, D6) ❏ 2 beef steaks (400 g or 14.1 oz) (D1)** ❏ 1.5 lbs of turkey breasts (675 g or 1.5 lbs) (L4) ❏ 0.75 lb of beef round (337.5 g or 11.9 oz) (D7)

❏ 10 medium eggs (440 g or 15.5 oz) (D2, L3, D4)

❏ 1 medium bell pepper (120 g or 4.2 oz) (L1, D1) ❏ 10 small tomatoes (900 g or 2 lbs) (D2, D3, D7) ❏ 3 medium onions (330 g or 11.6 oz) (D1, D3, L4, D4) ❏ 16 cups of spinach (480 g or 1.1 lbs) (D1, L4, D4, D6) ❏ 2 large avocados (400 g or 14.1 oz) (L1, L3) ❏ 1 bunch of fresh cilantro (8 g or 0.3 oz) (D7) ❏ 2 green onions (10 g or 0.4 oz) (D6) ❏ 2 heads of garlic (60 g or 2.1 oz) (D3, D4, D5, D6) ❏ 3 lemons (D1, D2, L3, D4, L7) ❏ 3 white button mushrooms (30 g or 1.1 oz) (D1) ❏ 8 zucchinis (960 g or 2.1 lbs) (L1, D2, D3, L4, L5, D5) ❏ 3 Tablespoons of fresh ginger (11.5 g or 0.4 oz) (L2, D6) ❏ 2 large bunches of fresh parsley (19 g or 0.7 oz) (L1, D4) ❏ 25 spears of asparagus (400 g or 14.1 oz) (D5, L7) ❏ 1 head of cauliflower (600 g or 1.3 lbs) (L2, D4, D5, D7) ❏ 3 heads of romaine lettuce (600 g or 1.3 lbs) (L1, L3) ❏ 18 Tablespoons of fresh basil leaves (36 g or 1.3 oz) (D2, D3, D6) ❏ 1 leek (90 g or 3.2 oz) (L2) ❏ 4 olives (12 g or 0.4 oz) (D4)

*Get chicken breast with the skin on it if possible. **Pick fattier cuts of steak if possible.

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