7 DAYS KETO MEAL PLAN

MONDAY

BREAKFAST

Scrambled eggs
Instructions
1-Crack the eggs into a small bowl and use a fork to whisk them together with some
salt and pepper.
2-Melt the butter in a non-stick skillet over medium heat. Watch carefully — the butter
shouldn't turn brown!
3-Pour the eggs into the skillet and stir for 1–2 minutes, until they are creamy and
cooked just shy of how you like them. Remember that the eggs will still be cooking
even after you've put them on your plate.

LUNCH

Keto Asian beef salad
Instructions
1-Make the sesame mayonnaise by mixing egg yolk and mustard in a bowl.
2-Add avocado oil in a very slow stream while whisking continuously. You can do this
by hand or using a hand mixer or immersion blender. Add sesame oil, lime juice and
spices towards the end, once the mayonnaise has emulsified. Reserve.
3-Mix all ingredients for the beef marinade and pour into a plastic bag. Add the beef
and marinate for 15 minutes or more at room temperature.
4-Chop all vegetables for the salad, except the scallions, into bite-sized pieces. Divide
between two plates.
5-Heat a medium frying pan over medium heat. Add sesame seeds to the dry pan,
and toast them for a couple of minutes, or until they’re lightly browned and fragrant.
Set aside.
6-Pat the meat dry on both sides with paper towels. Fry for a minute or two on each
side on high heat, or until cooked to medium. (In this dish, the beef is best served at
medium, but you can make it well done if you prefer.)
7-Fry the scallions for a minute in the same pan.
8-Slice the meat, across the grain, into thin slices. Place beef and scallions on top of
the vegetables. Serve with roasted sesame seeds and sesame mayonnaise.

DINNER

Keto pesto chicken casserole with feta cheese and olives
Instructions
1-Preheat the oven to 400°F (200°C).
2-Cut the chicken into bite-sized pieces. Season with salt and pepper.
3-Add butter or oil to a large skillet and fry the chicken pieces in batches on mediumhigh
heat until golden brown.
4-Mix pesto and heavy cream in a bowl.
5-Place the fried chicken pieces in a baking dish together with olives, feta cheese and
garlic. Add the pesto.
6-Bake in oven for 20-30 minutes, until the dish turns bubbly and light brown around
the edges.

TUESDAY

BREAKFAST

Keto cheese roll-ups
Instructions
1-Place the cheese slices on a large cutting board.
2-Slice butter with a cheese slicer or cut really thin pieces with a knife.
3-Cover every cheese slice with butter and roll up. Serve as a snack.

LUNCH

Keto Caprese omelet
Instructions
1-Crack the eggs into a mixing bowl, add salt and black pepper to your liking. Whisk
well with a fork until fully combined. Add basil and stir.
2-Cut the tomatoes in halves or slices. Dice or slice the cheese.
3-Heat oil in a large frying pan. Fry the tomatoes for a few minutes.
4-Pour the egg batter on top of the tomatoes. Wait until the batter is slightly firm
before adding the mozzarella cheese.
5-Lower the heat and let the omelet set. Serve right away and enjoy!

DINNER

Keto meat pie
Instructions
1-Preheat the oven to 350°F (175°C).
2-Fry onion and garlic in butter or olive oil over medium heat for a few minutes, until
onion is soft. Add ground beef and keep frying. Add oregano or basil. Salt and pepper
to taste.
3-Add tomato paste or ajvar relish. Add water. Lower the heat and let simmer for at
least 20 minutes. While the meat simmers, make the dough for the crust.
4-Mix all the crust ingredients in a food processor for a few minutes until the dough
turns into a ball. If you don't have a food processor, you can mix by hand with a fork.
5-Place a round piece of parchment paper in a well-greased springform pan or deepdish
pie pan — 9-10 inches (23-25 cm) in diameter — to make it easier to remove the
pie when it's done. Spread the dough in the pan and up along the sides. Use a spatula
or well-greased fingers. Once the crust is shaped to the pan, prick the bottom of the
crust with a fork.
6-Pre-bake the crust for 10-15 minutes. Remove from the oven and place the meat in
the crust. Mix cottage cheese and shredded cheese together, and layer on top of the
pie.
7-Bake on lower rack for 30-40 minutes or until the pie has turned a golden color.

WEDNESDAY

BREAKFAST

Keto frittata with fresh spinach
Instructions
1-Preheat the oven to 350°F (175°C). Grease a 9x9 baking dish or individual
ramekins.
2-Fry the bacon in butter on medium heat until crispy. Add the spinach and stir until
wilted. Remove the pan from the heat and set aside.
3-Whisk the eggs and cream together and pour into baking dish or in ramekins.
4-Add the bacon, spinach and cheese on top and place in the middle of the oven.
Bake for 25–30 minutes or until set in the middle and golden brown on top.

LUNCH

Keto no-noodle chicken soup
Instructions
1-Melt the butter in a large pot.
2-Slice the celery stalks and mushrooms into smaller pieces.
3-Add dried onion, celery, mushrooms and garlic into the pot and cook for three to four
minutes.
4-Add broth, carrot, parsley, salt, and pepper. Simmer until vegetables are tender.
5-Add cooked chicken and cabbage. Simmer for an additional 8 to 12 minutes until
the cabbage “noodles” are tender.

DINNER

Keto pasta carbonara
Instructions
1-Pour the heavy cream into a sauce pan, and bring it to a boil over medium high
heat. Lower the heat to medium low, and let boil for a few minutes until reduced by a
fourth.
2-In a large frying pan, melt the butter over medium heat. Add bacon to the pan, frying
until crispy. Set bacon aside. Keep the fat warm in the pan, on lowest setting.
3-Whisk the mayonnaise into the heavy cream. Salt and pepper to taste, and cook
until mayonnaise is warmed through. Reduce temperature to low, stirring occasionally.
4-Make spirals of the zucchini with a spiralizer. If you don't have a spiralizer you can
make thin zucchini strips with a potato peeler.
5-Place zoodles in a microwave safe bowl, and microwave on high for 3-5 minutes,
until warmed through, yet have a fresh, crispy texture. If you don't want to microwave,
you can boil the zoodles in hot water for 30 seconds.
6-In a separate bowl, combine the egg yolks, diced bacon and parmesan cheese.
7-Add the bacon fat and the warm cream sauce to the zoodles, tossing together until
zoodles are completely coated. Ensure that this mixture is slightly warm, and then add
the egg-bacon-parmesan cheese mixture to the zoodles, tossing all together (the egg
mixture will scramble if too warm when combining).
8-Divide between four plates. Top with a generous amount of freshly grated
parmesan.

THURSDAY

BREAKFAST

Dairy-free keto latte
Instructions
1-Blend all ingredients in a blender. Drink immediately.

LUNCH

Keto avocado, bacon and goat-cheese salad
Instructions
1-Preheat the oven to 400°F (200°C) and place parchment paper in a baking dish.
2-Cut the goat cheese into round half inch (~1 cm) slices and place in the baking dish.
Bake on upper rack until golden.
3-Fry the bacon in a pan until crispy.
4-Cut the avocado into pieces and put on top of the arugula. Add the fried bacon and
goat cheese. Sprinkle nuts on top.
5-Using an immersion blender, make a salad dressing with the juice from half a
lemon, homemade mayonnaise, olive oil, and perhaps a couple of tablespoons of
heavy whipping cream. Season with salt and pepper to taste.

DINNER

Keto Pizza
Instructions
1-Preheat the oven to 400°F (200°C).
2-Start by making the crust. Crack eggs into a medium-sized bowl and add shredded
cheese. Give it a good stir to combine.
3-Use a spatula to spread the cheese and egg batter on a baking sheet lined with
parchment paper. You can form two round circles or just make one large rectangular
pizza. Bake in the oven for 15 minutes until the pizza crust turns golden. Remove and
let cool for a minute or two.
4-Increase the oven temperature to 450°F (225°C).
5-Spread tomato sauce on the crust and sprinkle oregano on top. Top with cheese
and place the pepperoni and olives on top.
6-Bake for another 5-10 minutes or until the pizza has turned a golden brown color.
7-Serve with a fresh salad on the side.

FRIDAY

BREAKFAST

Keto mushroom omelet
Instructions
1-Crack the eggs into a mixing bowl with a pinch of salt and pepper. Whisk the eggs
with a fork until smooth and frothy.
2-Add salt and spices to taste.
3-Melt butter in a frying pan. Once the butter has melted, pour in the egg mixture.
4-When the omelet begins to cook and get firm, but still has a little raw egg on top,
sprinkle cheese, mushrooms and onion on top (optional).
5-Using a spatula, carefully ease around the edges of the omelet, and then fold it over
in half. When it starts to turn golden brown underneath, remove the pan from the heat
and slide the omelet on to a plate.

LUNCH

Keto smoked salmon plate
Instructions
1-Put salmon, spinach, a wedge of lime, and a hearty dollop of mayonnaise on a
plate.
2-Drizzle olive oil over the spinach and season with salt and pepper.

DINNER

Keto tortilla with ground beef and salsa
Instructions
Low-carb tortillas
1-Preheat the oven to 400°F (200°C).
2-Using an electric mixer with the whisk attachment, whisk the eggs and egg whites
until fluffy, preferably for a few minutes. In a separate large bowl, beat the cream
cheese until smooth. Add the eggs to the cream cheese, and whisk until the eggs and
cream cheese form a smooth batter.
3-Mix salt, psyllium husk and coconut flour in a small bowl. Add the flour mix one
spoon at a time into the batter and continue to whisk some more. Let the batter sit for
a few minutes, or until the batter is thick like an American pancake batter. How fast the
batter will swell depends on the brand of psyllium husk – some trial and error might be
needed.
4-Bring out two baking sheets and place parchment paper on each. Using a spatula,
spread the batter thinly (no more than ¼ inch thick) into 4–6 circles or 2 rectangles.
5-Bake on upper rack for about 5 minutes or more, until the tortilla turns a little brown
around the edges. Carefully check the bottom side so that it doesn't burn.

SATURDAY

BREAKFAST

Keto baked bacon omelet
Instructions
1-Preheat the oven to 400°F (200°C). Grease an individual serving-sized baking dish
with butter.
2-Fry bacon and spinach in the remaining butter.
3-Whisk the eggs until frothy. Mix in the spinach and bacon, including the fat left from
frying.
4-Add some finely chopped chives. Season to taste with salt and pepper.
5-Pour the egg mixture into baking dish(es) and bake for 20 minutes or until set and
golden brown.
6-Let cool for a few minutes and serve.
Tip!
If you love cheese, you might want to mix in some grated cheddar or sprinkle
parmesan on top before baking. Sautéed onions are another yummy possible
addition.

LUNCH

Keto quesadillas
Instructions
Tortillas
1-Preheat the oven to 400°F (200°C).
2-Using an electric mixer, beat eggs and egg whites together until fluffy. Add cream
cheese and continue to beat until the batter is smooth.
3-In a bowl, combine salt, psyllium husk and coconut flour. Mix well.
4-Add the flour mixture into the batter while beating. When combined, let the batter sit
for a few minutes. It should be thick like pancake batter. Your brand of psyllium husk
powder affects this step — be patient… If it does not thicken enough, add some more.
5-Place parchment paper on a baking sheet. Use a spatula to spread the batter over
the parchment paper into a big rectangle. If you want round tortillas you can fry them
in a frying pan like pancakes.
6-Bake on the upper rack for about 5–10 minutes, until the tortilla turns brown around
the edges. Keep your eye on the oven — don’t let these tasty creations burn on the
bottom!
7-Cut the big tortilla into smaller pieces (6 pieces per baking sheet).
Quesadillas
1-Heat oil or butter in a small, non-stick skillet over medium heat.
2-Put a tortilla in the frying pan and sprinkle with cheese, spinach and with some more
cheese. Top with another tortilla.
3-Fry each quesadilla for about a minute on each side. You’ll know it’s done when the
cheese melts.

DINNER

Keto Asian cabbage stir-fry
Instructions
1-Shred the cabbage finely using a sharp knife or a food processor.
2-Fry the cabbage in half of the butter in a large frying or wok pan on medium-high
heat. It takes a while for the cabbage to soften, but don't let it turn brown.
3-Add spices and vinegar. Stir and fry for a couple of minutes more. Put the cabbage
in a bowl.
4-Melt the rest of the butter in the same frying pan. Add garlic, chili flakes and ginger.
Sauté for a few minutes.
5-Add ground meat and brown until the meat is thoroughly cooked and most of the
juices have evaporated. Lower the heat a little.
6-Add scallions and cabbage to the meat. Stir until everything is hot. Salt and pepper
to taste. Drizzle with sesame oil before serving.
7-Mix together the wasabi mayonnaise by starting with a small amount of wasabi and
adding more until the flavor is just right. Serve the stir-fry warm with a dollop of wasabi
mayonnaise on top.

SUNDAY

BREAKFAST

Keto pancakes with berries and whipped cream
Instructions
1-Add eggs, cottage cheese and psyllium husk to a medium size bowl and mix
together. Let sit for 5-10 minutes to thicken up a bit.
2-Heat up butter or oil in a non-stick skillet. Fry the pancakes on medium-low heat for
3–4 minutes on each side. Don't make them too big or they will be hard to flip.
3-Add cream to a separate bowl and whip until soft peaks form.
4-Serve the pancakes with the whipped cream and berries of your choice.

LUNCH

Italian keto plate
Instructions
1-Put tomatoes, prosciutto, cheese and olives on a plate. Serve with olive oil and
season with salt and pepper to taste.
Tip!
Swap out the prosciutto for another fatty Italian deli meat. Soppresata, coppa, or
speck come to mind. What's your favorite?

DINNER

Pork chops with green beans and garlic butter
Instructions
1-Take the butter out of the fridge and let it reach room tempererature.
2-Mix butter, garlic, parsley and lemon juice. Season with salt and pepper to taste. Set
aside.
3-Make a few small cuts in the fat surrounding the chops to help them stay flat when
frying. Season with salt and pepper.
4-Heat a frying pan over medium-high heat. Add butter to the pan and add the chops.
5-Fry the chops for about 5 minutes on each side or until golden brown and
thoroughly cooked through.
6-Remove the chops from the pan and keep warm.
7-Use the same skillet and add the beans. Salt and pepper to taste. Cook over
medium-high heat for a couple of minutes until the beans have a vibrant color and are
slightly softened but still a bit crunchy.
8-Serve the pork chops and beans together with a dollop of garlic butter melting on
top.
Tip!
Canned or frozen green beans may not be quite as crunchy, but still taste great
and deliver easy nutrients straight from your freezer or pantry.
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