W E E K 2 K E T O M E A L P L A N

 

 

 

KETO MEAL PLAN

Lunch Dinner Notes Net Carbs

Total Calories

Day 1 Smoked Salmon and

Cucumber Ham Wraps

Simple Beef Curry (Pressure

Cooker or Stovetop)

Refrigerate 2 servings of beef curry for Day 3

Lunch (L3)

13 g 1327

Day 2 Pork and Cashew Saute

Creamy Tomato Basil Chicken

“Pasta”

15 g 1350

Day 3 Leftover Simple Beef Curry

Lemon Garlic Baked Chicken

16 g 1239

Day 4 Egg Stuffed Avocados

Pan-Fried Pork Tenderloin with Garlic Zucchini

Saute

12 g 1367

Day 5 Chicken Cauliflower “Couscous”

Salad

French Hamburgers with

Easy Salad

Refrigerate 2 servings of

hamburgers for Day 7 Dinner

(D7)

9 g 1471

Day 6 Mustard Fish Salad

Grilled Chicken Drumsticks with Vegetables and Garlic Marinade

8 g 1449

Day 7 Ham and Leftover Veggie

Saute Bowls

Leftover French Hamburgers and Creamy Broccoli

Mash

12+ g 1289+

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Day 1 Menu

Lunch (L1):

Smoked Salmon and Cucumber Ham Wraps

Prep Time: 10 mins | Cook Time: 0 mins | Yield: 2 servings

Ingredients: For the wraps -

● 6 slices of ham (168 g or 6 oz) ● 3 Tablespoons of mayo (45 ml) ● 6 oz of smoked salmon (168 g or 6 oz) (or use canned salmon or tuna) ● 0.5 cucumber (110 g or 3.9 oz), cut into thin slices

For the salad - ● 2 Tablespoons of olive oil (30 ml) ● 1 teaspoon of lemon juice (5 ml) ● 1 large bag of salad leaves (125 g or 4.4 oz) ● Salt and pepper, to taste

Instructions:

1. Evenly spread each slice of ham with 0.5 Tablespoon of mayo. Place the smoked salmon and cucumber on top of the mayo. Roll each slice of ham to create a wrap. Set aside.

2. In a bowl, combine the olive oil and lemon juice. Season with salt and pepper, to taste. Toss with the salad leaves.

3. Divide the salad between 2 plates and serve 3 wraps with each salad. Calories: 476 Fat: 39 g Total Carbs: 4 g Fiber: 2 g Sugar: 2 g Net Carbs: 2 g Protein: 33 g

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*Nutritional data are estimated per serving

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Dinner (D1):

Simple Beef Curry (Pressure Cooker or Stovetop)

[Refrigerate 2 servings for Day 3 Lunch (L3)]

Prep Time: 10 mins | Cook Time: 40 mins (pressure cooker) | Yield: 4 servings

Ingredients:

● 2 lbs of beef stew chunks (900 g or 2 lbs) ● 1/2 cup of beef broth (120 ml) (or water) ● 2 Tablespoons of curry powder (14 g or 0.5 oz) ● 1 Tablespoon of garlic powder (10 g or 0.4 oz) ● 1 head of broccoli (450 g or 1 lb), broken into small florets ● 3 zucchinis (360 g or 12.7 oz), chopped ● 1 3/4 cups of coconut milk (420 ml) (from a room temperature can) ● Salt, to taste

Instructions:

1. If using a pressure cooker, add the beef, broth, curry powder, and garlic powder to the pot. Secure the lid and cook for 25 minutes on high pressure. Carefully release the pressure and add the broccoli and zucchini to the pot. Secure the lid and cook for an additional 10 minutes on high pressure. Carefully release the pressure and stir in the coconut milk. Season with salt, to taste.

2. If using the stovetop, place the beef, broth, curry powder, and garlic powder into a large pot. Cover and simmer for 90 minutes, stirring occasionally, until the beef is fork tender. Add the broccoli, zucchini, coconut milk, and salt, to taste, to the pot. Cover and cook for an additional 10 minutes, stirring occasionally, until the broccoli is tender.

Calories: 851 Fat: 67 g Total Carbs: 17 g Fiber: 6 g Sugar: 5 g

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Net Carbs: 11 g Protein: 44 g *Nutritional data are estimated per serving

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Day 2 Menu

Lunch (L2):

Pork and Cashew Saute

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

Ingredients:

● 4 Tablespoons of coconut oil (60 ml), divided, to cook with ● 2 medium eggs, whisked ● 3/4 lb of pork tenderloin (338 g or 12 oz), thinly sliced ● 1 medium bell pepper (120 g or 4.2 oz), diced ● 1 green onion, diced ● 1 1/2 oz of cashew (42 g or 1.5 oz) (or other nuts, of choice) ● 1 Tablespoon of fresh ginger, minced or finely diced ● 2 cloves of garlic (6 g or 0.2 oz), minced or finely diced ● Salt, to taste

Instructions:

1. In a large skillet, melt 2 Tablespoons (30 ml) over medium-high heat. Add the eggs and cook until scrambled, about 2 to 3 minutes. Set aside.

2. In the same skillet, melt the remaining 2 Tablespoons (30 ml) of coconut oil. Add the pork and saute until browned, about 3 to 4 minutes.

3. Add the bell pepper, green onion, and cashews to the skillet. Continue to saute until the bell pepper starts to soften, about 3 to 4 minutes.

4. Return the egg to the skillet and add the ginger, garlic, and salt, to taste. Continue to saute until the pork is cooked to your liking.

Calories: 639 Fat: 48 g Total Carbs: 11 g Fiber: 2 g Sugar: 3 g Net Carbs: 9 g

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Protein: 46 g *Nutritional data are estimated per serving

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Dinner (D2):

Creamy Basil Chicken “Pasta”

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

Ingredients:

● 4 Tablespoons of coconut oil (60 ml), to cook with ● 2 chicken breasts (400 g or 14 oz), cubed ● 2 small tomatoes (180 g or 6.3 oz), diced ● 1/2 cup of fresh basil leaves (16 g or 0.6 oz), chopped ● 2 cloves of garlic (6 g or 0.2 oz), minced or finely diced ● 1/4 cup of coconut milk (60 ml) (from a room temperature can) ● 1 zucchini (120 g or 4.2 oz), peeled ● Salt and pepper, to taste

Instructions:

1. In a large skillet, melt the coconut oil over medium-high heat. Add the chicken and saute until browned, about 4 to 5 minutes.

2. Add the tomatoes to the skillet and saute until soft, about 2 to 3 minutes. 3. Add the basil, garlic, and coconut milk to the skillet. Continue to saute until the

chicken is fully cooked and the liquid starts to thicken. Check with a meat thermometer that the internal temperature of the chicken reaches 165 F (75 C).

4. Make the zucchini noodles by using the shredding attachment of a food processor, a spiralizer, or a potato peeler to create pasta-like strands or shreds.

5. Divide the zucchini noodles into two and place onto plates. Top with the creamy basil chicken.

Calories: 711 Fat: 54 g Total Carbs: 8 g Fiber: 2 g Sugar: 3 g Net Carbs: 6 g Protein: 49 g

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*Nutritional data are estimated per serving

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Day 3 Menu

Lunch (L3):

Leftover Simple Beef Curry

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

Ingredients:

● Leftover Simple Beef Curry from Day 1 Dinner (D1) Instructions:

1. In the microwave or on the stovetop, reheat the beef curry and enjoy. Calories: 772 Fat: 59 g Total Carbs: 16 g Fiber: 6 g Sugar: 5 g Net Carbs: 10 g Protein: 43 g *Nutritional data are estimated per serving

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Dinner (D3):

Lemon Garlic Baked Chicken

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

Ingredients:

● 4 Tablespoons of ghee (60 ml), melted ● 1 Tablespoon of lemon juice (15 ml) (or more to taste) ● 4 cloves of garlic (12 g or 0.4 oz), minced or finely diced ● 1/2 teaspoon of salt (or more to taste) ● 1/2 teaspoon of pepper (or to taste) ● 1 chicken breast (200 g or 7 oz), diced ● 1 medium bell pepper (120 g or 4.2 oz), chopped ● 1 zucchini (120 g or 4.2 oz), chopped ● 4 white button mushrooms (40 g or 1.4 oz), halved

Instructions:

1. Preheat oven to 400 F (200 C). 2. In a large bowl, combine the ghee, lemon juice, garlic, salt, and pepper. 3. Add chicken, bell pepper, zucchini, and mushrooms to the bowl and completely

combine to ensure the chicken and vegetables are covered with the ghee mixture.

4. Pour the chicken mixture into a large rimmed baking tray, evenly spacing the the chicken and vegetables.

5. Place in the oven and bake for 10 minutes. Stir and continue to bake for an additional 5 minutes until the chicken is fully cooked. Check with a meat thermometer that the internal temperature of the chicken reaches 165 F (75 C).

6. Season with additional salt, pepper, and lemon juice, to taste. Calories: 467 Fat: 38 g Total Carbs: 8 g Fiber: 2 g Sugar: 3 g

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Net Carbs: 6 g Protein: 25 g *Nutritional data are estimated per serving

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Day 4 Menu

Lunch (L4):

Egg Stuffed Avocados

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

Ingredients:

● 4 medium eggs ● 1/2 cucumber (110 g or 3.9 oz), diced ● 2 Tablespoons of fresh parsley, chopped ● 2 Tablespoons of mayo (30 ml) ● 1 teaspoon of mustard (5 ml) (or to taste) ● 3 large avocados (600 g or 21.2 oz) ● Salt and pepper, to taste

Instructions:

1. In a pot, cover the eggs with water and bring to a boil. Once boiling, remove from heat and put lid on pot. Let sit for 12 minutes and then drain eggs in a colander and rinse with cold water. Peel and chop the eggs.

2. In a medium bowl, combine the eggs, cucumber, parsley, mayo, and mustard. Season with salt and pepper, to taste.

3. Cut the avocados in half and remove the pit. Divide the egg salad into 6 portions and load each portion onto an avocado half.

Calories: 715 Fat: 64 g Total Carbs: 27 g Fiber: 20 g Sugar: 2 g Net Carbs: 7 g Protein: 19 g *Nutritional data are estimated per serving

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Dinner (D4):

Pan-Fried Pork Tenderloin with Garlic Zucchini Saute

Prep Time: 5 mins | Cook Time: 25 mins | Yield: 2 servings

Ingredients: For the pork -

● 1 lb of pork tenderloin (450 g or 1 lbs) (or beef steaks) ● 3 Tablespoons of coconut oil (45 ml), to cook pork with ● Salt and pepper, to taste

For the zucchini saute - ● 3 Tablespoons of olive oil (45 ml), to cook zucchini with ● 2 zucchinis (240 g or 8.5 oz), chopped ● 3 cloves of garlic (9 g or 0.3 oz), minced or finely diced ● Salt and pepper, to taste

Instructions:

1. Cut the pork tenderloin in half to create 2 equal-size halves. 2. In a medium skillet, melt the coconut oil over medium-high heat. Add the pork

and sear on all sides, about 6 minutes. Reduce heat to medium and continue to cook, turning with tongs, until an instant-read thermometer reaches 145 F (63 C) for medium rare, about 8 minutes. Set aside to rest.

3. Meanwhile, add olive oil to the same skillet over medium-high heat. Add the zucchini and saute until soft, about 5 minutes.

4. Add the garlic to the skillet and continue to cook for an additional 1 to 2 minutes. Season with salt and pepper, to taste.

5. Serve the zucchini saute with the pork Calories: 652 Fat: 51 g Total Carbs: 6 g Fiber: 1 g Sugar: 2 g Net Carbs: 5 g

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Protein: 48 g *Nutritional data are estimated per serving

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Day 5 Menu

Lunch (L5):

Chicken Cauliflower “Couscous” Salad

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

Ingredients:

● 5 Tablespoons of coconut oil (75 ml), divided, to cook with ● 2 chicken breasts (400 g or 14 oz), diced ● 0.5 head of cauliflower (300 g or 10.6 oz), processed into rice-like pieces ● 1 Tablespoon of olive oil (15 ml) ● 1 Tablespoon of lemon juice (15 ml) ● 0.5 cucumber (110 g or 3.9 oz), diced ● 4 green onions (20 g or 0.7 oz), finely chopped ● 8 Tablespoons of fresh parsley (8 g or 0.3 oz), chopped ● 2 cloves of garlic (6 g or 0.2 oz), minced or finely diced ● 2 teaspoons of cumin powder ● Salt and pepper, to taste

Instructions:

1. In a large skillet, melt 4 Tablespoons (60 ml) of coconut oil over medium-high heat. Add the chicken and saute until fully cooked, about 6 to 8 minutes. Season with salt and pepper, to taste. Check with a meat thermometer that the internal temperature of the chicken reaches 165 F (75 C). Set aside.

2. In the same skillet, melt the remaining 1 Tablespoon (15 ml) of coconut oil. Add the cauliflower and saute until just soft, about 5 to 6 minutes.

3. In a bowl, combine the chicken, cauliflower, and the remaining ingredients. Season with salt and pepper, to taste.

Calories: 802 Fat: 62 g Total Carbs: 10 g Fiber: 4 g

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Sugar: 5 g Net Carbs: 6 g Protein: 50 g *Nutritional data are estimated per serving

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Dinner (D5):

French Hamburgers with Easy Salad [Refrigerate 2 servings of hamburgers for Day 7 Dinner (D7)]

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

Ingredients: For the burgers -

● 4 Tablespoons of coconut oil (60 ml), divided, to cook with ● 1/2 medium onion (55 g or 2 oz), diced ● 1 1/2 lbs of ground beef (675 g or 1.5 lbs) ● 1 medium egg, whisked ● 1 Tablespoon of fresh thyme ● Salt and pepper, to taste ● Mustard, for serving

For the salad - ● 1 Tablespoon of olive oil (15 ml) ● 1 teaspoon of lemon juice (5 ml) ● 1 teaspoon of fresh thyme ● 1 large bag of salad leaves (125 g or 4.4 oz)

Instructions:

1. In a large skillet, melt 2 Tablespoons of coconut oil (30 ml) over medium-high heat. Add the onions and saute until translucent, about 4 to 5 minutes. Set aside to cool.

2. In a medium bowl, combine the ground beef, egg, thyme, and cooled onion with the cooking fat. Form the meat mixture into 8 hamburger patties.

3. In the same skillet, melt the remaining 2 Tablespoons (30 ml) of coconut oil over medium-high heat.

4. In batches, add the hamburgers to the skillet and season with salt and pepper, to taste. Sear the burgers for 3 to 4 minutes. Using a spatula, flip the burgers and sear for an additional 3 to 5 minutes or to desired doneness. Check with a meat thermometer that the internal temperature reaches 160 F (71 C) for medium. Refrigerate 4 hamburgers for Day 7 Dinner (D7). Set aside the remaining

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hamburgers. 5. Meanwhile, in a bowl, whisk to combine the olive oil, lemon juice, and thyme.

Toss the dressing with the salad leaves. 6. Divide the salad between 2 plates and serve with the remaining hamburgers and

mustard, if desired. Calories: 669 Fat: 58 g Total Carbs: 5 g Fiber: 2 g Sugar: 2 g Net Carbs: 3 g Protein: 32 g *Nutritional data are estimated per serving

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Day 6 Menu

Lunch (L6):

Mustard Fish Salad

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

Ingredients:

● 2 cans of tuna (340 g or 12 oz), drained and flaked (or use canned salmon or sardines)

● 1/2 cucumber (110 g or 3.9 oz), diced ● 3 Tablespoons of mayo (45 ml) ● 1 Tablespoon of mustard (15 ml) ● 2 teaspoons of lemon juice (10 ml) ● 1 large avocado (200 g or 7 oz), sliced ● Salt and pepper, to taste

Instructions:

1. In a bowl, combine the tuna, cucumber, mayo, mustard, and lemon juice. Season with salt that pepper, to taste.

2. Divide the fish salad between 2 plates and top with avocado slices. Calories: 589 Fat: 44 g Total Carbs: 10 g Fiber: 7 g Sugar: 1 g Net Carbs: 3 g Protein: 44 g *Nutritional data are estimated per serving

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Dinner (D6):

Grilled Chicken Drumsticks with Vegetables and Garlic Marinade

Prep Time: 10 mins | Cook Time: 20 mins (grill) | Yield: 2 servings

Ingredients:

● 1/2 cup of olive oil (120 ml) ● 4 cloves of garlic (12 g or 0.4 oz), minced or finely diced ● 1 teaspoon of salt (or to taste) ● 1/2 teaspoon of pepper (or to taste) ● 6 chicken drumsticks (with skin on) (750 g or 1.7 lbs) ● 1 zucchini (120 g or 4.2 oz), chopped ● 1 medium bell pepper (120 g or 4.2 oz), chopped

Instructions:

1. Preheat grill to 350 F (175 C) or oven to 400 F (200 C). 2. In a food processor or blender, combine the olive oil, garlic, salt and pepper.

Reserve half, about 4 Tablespoons (60 ml) for serving. 3. Evenly coat the chicken, zucchini and bell pepper with the remaining olive oil

mixture. 4. If using a grill, place the chicken directly on the grill grates and place the

vegetables in an aluminum foil packet on the grill grates. Grill the chicken until cooked through, turning occasionally using tongs, about 8 to 12 minutes per side. Check with a meat thermometer that the internal temperature of the chicken reaches 165 F (75 C).

5. If using the oven, place the chicken on a large rimmed baking tray and bake for 30 minutes. Using tongs, turn over each drumstick and add the vegetables to the baking tray. Continue to bake for an additional 20 to 30 minutes or until chicken is fully cooked. Check with a meat thermometer that the internal temperature of the chicken reaches 165 F (75 C).

6. Let the chicken rest for 3 to 5 minutes before serving with the vegetables. Calories: 860 Fat: 74 g

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Total Carbs: 7 g Fiber: 2 g Sugar: 3 g Net Carbs: 5 g Protein: 43 g *Nutritional data are estimated per serving

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Day 7 Menu

Lunch (L7):

Ham and Leftover Veggie Saute Bowls

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

Ingredients:

● 4 Tablespoons of coconut oil (60 ml), divided, to cook with ● 2 cloves of garlic (6 g or 0.2 oz), minced or finely diced ● 1/4 medium onion (28 g or 1 oz), thinly sliced ● 1/2 head of cauliflower (300 g or 10.6 oz), broken into small florets ● 5 spears of asparagus (80 g or 2.8 oz), chopped ● Leftover vegetables from earlier in the week (optional) ● 6 slices of ham (168 g or 6 oz), diced ● 4 medium eggs ● Salt and pepper, to taste

Instructions:

1. In a large skillet, melt 2 Tablespoons (30 ml) of coconut oil over medium heat. Add the garlic and onion to the skillet. Saute until the onion is translucent, about 2 to 3 minutes.

2. Add the cauliflower, asparagus, and any leftover vegetables to the skillet. Cover and cook for 5 minutes.

3. Increase the temperature to high and add the ham to the skillet. Saute for 3 to 4 minutes or until ham is heated through and the vegetables are soft to your liking. Season with salt and pepper, to taste.

4. Divide the saute between 2 plates and set aside. 5. In the same skillet, melt the remaining 2 Tablespoons (30 ml) of coconut oil. Add

the eggs to the skillet and fry to your liking. Season with salt and pepper, to taste. 6. Top each veggie bowl with 2 fried eggs.

Calories: 501 Fat: 39 g

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Total Carbs: 12 g Fiber: 5 g Sugar: 5 g Net Carbs: 7 g Protein: 30 g *Nutritional data are estimated per serving

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Dinner (D7):

Leftover French Hamburgers with Creamy Asparagus Mash

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

Ingredients:

● 10 spears of asparagus (160 g or 5.6 oz), chopped ● 1 Tablespoon of coconut oil (15 ml), to cook with ● 1/4 medium onion (28 g or 1 oz), thinly sliced ● 2 Tablespoons of ghee (30 ml), melted ● 2 Tablespoons of fresh parsley, finely chopped ● 1 teaspoon of lemon juice (5 ml) ● Salt and pepper, to taste ● Leftover French Hamburgers from Day 5 Dinner (D5)

Instructions:

1. In a pot of boiling water, blanch the asparagus for 2 minutes. Immediately drain and set aside to slightly cool.

2. In a medium skillet, melt the coconut oil over medium-high heat. Add the onion and saute until translucent, about 2 minutes.

3. In a food processor or blender, combine the asparagus, onion, ghee, parsley, and lemon juice until smooth. Season with salt and pepper, to taste.

4. Serve the creamy asparagus mash with reheated leftover hamburgers. Calories: 788 Fat: 72 g Total Carbs: 8 g Fiber: 3 g Sugar: 4 g Net Carbs: 5 g Protein: 30 g *Nutritional data are estimated per serving

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Pantry Items Pantry Items: Quantity Beef broth 0.5 cup (120 ml) Canned tuna 2 cans (5-6 oz each) Cashews 1.5 oz (42 g or 1.5 oz) Coconut milk 2 cans (240 ml each) Coconut oil* Approx. 1.75 cups (415 ml) Cumin powder 2 teaspoons (4 g or 0.14 oz) Curry powder 2 Tablespoons (14 g or 0.5 oz) Garlic powder 1 Tablespoon (15 ml) Ghee* 6 Tablespoons (90 ml) Mayo** 9 Tablespoons (135 ml) Mustard 4 teaspoons (20 ml) Olive oil* Approx. 1 cup (240 ml) Pepper Approx. 10 teaspoons (10 g or 0.4 oz) Salt Approx. 10 Tablespoons (150 g or 5.3 oz) * 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

❏ 5 chicken breasts (1 kg or 2.2 lbs) (D2, D3, L5)* ❏ 1.5 lbs of ground beef (675 g) (D5) ❏ 2 lbs of beef stew chunks (900 g) (D1)** ❏ 6 chicken drumsticks (with skin on) (750 g or 1.6 lbs) (D6)* ❏ 1.75 lbs of pork tenderloin (787.5 g) (L2, D4) ❏ 6 oz of smoked salmon (168 g) (L1) ❏ 12 slices of ham (336 g or 0.75 lbs) (L1, L7)

❏ 11 medium eggs (L2, L4, D5, L7)

❏ 1 medium onion (110 g or 4 oz) (D5, L7, D7) ❏ 4 large avocados (800 g or 1.7 lbs) (L4, L6) ❏ 3 medium bell peppers (360 g or 12 oz) (L2, D3, D6) ❏ 1 head of broccoli (450 g or 1lb) (D1) ❏ 5 green onions (25 g or 1 oz) (L2, L5) ❏ 2 heads of garlic (approx. 19 cloves) (L2, D2, D3, D4, L5, D6, L7) ❏ 2 lemons (L1, D3, L5, D5, L6, D7) ❏ 4 white button mushrooms (40 g or 1.4 oz) (D3) ❏ 8 zucchinis (960 g or 2.1 lbs) (D1, D2, D3, D4, D6) ❏ 1 Tablespoon of fresh ginger (5 g or 0.2 oz) (L2) ❏ 2 large bags of salad leaves (250 g or 9 oz) (L1, D5) ❏ 2 bunches of fresh parsley (L4, L5, D7) ❏ 15 spears of asparagus (240 g or 8.5 oz) (L7, D7) ❏ 1 head of cauliflower (600 g or 1.3 lbs) (L5, L7) ❏ 2 cucumbers (440 g or 1 lb) (L1, L4, L5, L6) ❏ 8 Tablespoons of fresh basil leaves (16 g or 0.5 oz) (D2) ❏ 2 small tomatoes (180 g or 6 oz) (D2) ❏ 4 teaspoons of fresh thyme (4 g or 0.1 oz) (D5)

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

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