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Free Ketogenic Diet Meal Plan

30-Day Low Carb Ketogenic Diet Meal Plan

One of the most common challenges when it comes to following the keto diet is to know what to eat and how much to eat. It could be confusing at first, especially if you are a complete beginner.

If you are a busy person, chances are that you will find it difficult to research the foods, plan and organize your meals or look for recipes simply because you don’t have time.

We totally understand. You want an effective plan and some guidance so you can start taking action today to stay on track and motivated to begin burning off pounds of fat all day, every day effortlessly with ketosis no matter how busy you are.

This Is Why We Are Giving You 3 Free Keto Meal Plans On This Page To Help You Get Started:

#1. 30-Day Keto Menu Ideas: to give you basic ideas of what types of foods you can have and how to prepare them with step by step recipes and nutritional information per serving. This basically gives you tons of recipes so you will never run out of ideas for what to eat!

#2. 21-Day Low Carb Weight Loss Meal Plan: easy to follow recipes designed specifically to help you lose the unwanted weight and body fat.

wicked book

#3. 7-Day Balanced Keto Meal Plan: for advanced keto dieters who are already fat adapted to feel the freedom of fueling and healing their bodies with healthy fats.

Part #1: 30-Day Keto Menu Ideas

The purpose of this plan is to show you what type of keto foods you can eat, ways you can prepare your foods, what a typical keto meal looks like and recipes.

How To Use This Plan:

  • Make sure you know your daily macros (how much fat, protein, carbs and calories you need to achieve your goal)
  • Each recipe has anywhere between 2-6 servings, so be sure to prepare according to your macros and personal needs. For example, if you only cook for yourself, you might want to make 1 serving at a time, or make as many servings as you want and keep the leftover for the next days.
  • Be flexible. We don’t know your personal goal, your budget, your cooking skills, what your favorite foods are or what foods you don’t like to eat so we cannot personalize the meal plan just for you. This plan is just to give you ideas of what to cook for breakfasts, lunches and dinners. So please feel free to adjust and personalize it to make it work for you.

Here are the 30-day meal ideas:

(If you’re on mobile, click the > icon next to Day 1 to reveal the next day!)

January 1
Saturday
Day 1
January 2
Sunday
Day 2
January 3
Monday
Day 3
January 4
Tuesday
Day 4
January 5
Wednesday
Day 5
Breakfast
Poached Eggs with Spinach (2)
2 Ingredient Low Carb Crepes (2)
Keto Morning Hot Pockets (2)
Keto Beef Empanadas (6)
Swiss chard & Spinach Omelet (3)
Lunch
90 Second Almond Bread Chicken Sandwich (2)
Avocado, Egg and Tuna Tower Salad (2)
Bacon Wrapped Shrimp (2)
Keto Bunless Bacon Cheeseburger with Mushrooms (4)
Lettuce Rolls with Ground Beef (4)
Dinner
Keto Eggplant Lasagna (6)
Easy Creamy Shredded Chicken with Spinach and Bacon (2)
Creamy Garlic Butter Tuscan Shrimp (4)
Stuffed Chicken Breasts (3)
Pork Rind Chicken Schnitzel (3)
Click on a recipe for more details
Selected Recipe: Selected Recipes:
IngredientQuantity

 

If you find this 30-day meal plan helpful to you, feel free to bookmark this page by pinning this picure below to your Pinterest board for later use.

30-Day Ketogenic Diet Meal Plan

Part #2: 21-Day Low Carb Weight Loss Meal Plan

This 21-days of meal planning is created and permitted to publish by our friend Vicky and Rami, founders of Tasteaholics! They have been following the ketogenic diet for many years both personally and professionally. They’ve put together this plan to help you succeed.

If you want more weight loss keto meal plans to follow, check their affordable Keto Weight Loss Weekly Meal Plan subscription here!

How to use this plan:

  • Each day will be between 1,500-1,700 calories.
  • Each meal plan is designed for 1 person. If you would like to use them for multiple people, simply multiply the ingredient quantities by the total number of people.
  • Be flexible! Feel free to replace any of the recipes with your personal choice and adjust the ingredients amount to fit your macros.

Here are the 3 weeks of Keto for Weight Loss Plan at a glance:


Week 1

  • Breakfast: Chorizo Breakfast Bake
  • Lunch: Sesame Pork Lettuce Wraps
  • Dinner: Avocado Lime Salmon

Total macros: Calories: 1,520, Fat: 109g, Protein: 110g, Net Carbs: 16g

Shopping List For 7 Days

  • Bacon, thick-cut – 17 slices
  • Beef chuck – 1 pound
  • Chicken thighs, deboned – 4
  • Chorizo sausage – 4 ounces
  • Eggs – 7 large
  • Lamb chops, bone-in – 2 (about 6 ounces meat)
  • Pork, ground – 6 ounces
  • Sausage, Italian – 6 ounces
  • Salmon (boneless) – 2 fillets – 6 ounces

Recipes and Execution

All recipes ingredient lists and instructions can be found below:

Breakfast Recipes

Chorizo Breakfast Bake

Calories: 450, Fat: 36 g, Protein: 25 g, Total Carbs: 5.5 g, Fiber: 1 g, Net Carbs: 4.5 g
Prep Time: 10 minutes | Cook Time: 12 minutes

Ingredients:

  • 1 tablespoon olive oil
  • ½ cup diced red pepper
  • ½ cup diced yellow onion
  • 4 ounces chorizo sausage
  • 2 large eggs
  • Salt and pepper
  • 2 slices thick-cut bacon, cooked

Instruction:

1. Preheat the oven to 350°F and lightly grease a two ramekins.
2. Heat the oil in a skillet over medium-high heat.
3. Add the peppers and onions and cook for 4 to 5 minutes until browned.
4. Divide the vegetable mixture between the two ramekins.
5. Chop the chorizo and divide between the ramekins.
6. Crack an egg into each ramekin and season with salt and pepper to taste.
7. Bake for 10 to 12 minutes until the egg is set to the desired level.
8. Crumble the bacon over top and serve hot. Makes 2 servings.

Baked Eggs in Avocado

Calories: 610, Fat: 54 g, Protein: 20 g, Total Carbs: 18 g, Fiber: 13.5 g, Net Carbs: 4.5 g
Prep Time: 5 minutes | Cook Time: 15 minutes

Ingredients:

  • 1 medium avocado
  • 2 tablespoons lime juice
  • 2 large eggs
  • Salt and pepper
  • 2 tablespoons shredded cheddar cheese

Instruction:

1. Preheat the oven to 450°F and cut the avocado in half.
2. Scoop out some of the flesh from the middle of each avocado half.
3. Place the avocado halves upright in a baking dish and brush with lime juice.
4. Crack an egg into each and season with salt and pepper.
5. Bake for 10 minutes then sprinkle with cheese.
6. Let the eggs bake for another 2 to 3 minutes until the cheese is melted. Serve hot.

Lemon Poppy Ricotta Pancakes

Calories: 370, Fat: 26 g, Protein: 29.5 g, Total Carbs: 6.5 g, Fiber: 1 g, Net Carbs: 5.5 g
Prep Time: 10 minutes | Cook Time: 20 minutes

Ingredients:

  • 1 large lemon, juiced and zested
  • 6 ounces whole milk ricotta
  • 3 large eggs
  • 10 to 12 drops liquid stevia
  • ¼ cup almond flour
  • 1 scoop egg white protein powder
  • 1 tablespoon poppy seeds
  • ¾ teaspoons baking powder
  • ¼ cup powdered erythritol
  • 1 tablespoon heavy cream

Instruction:

1. Combine the ricotta, eggs, and liquid stevia in a food processor with half the lemon juice and the
lemon zest – blend well then pour into a bowl.
2. Whisk in the almond flour, protein powder, poppy seeds, baking powder, and a pinch of salt.
3. Heat a large nonstick pan over medium heat.
4. Spoon the batter into the pan, using about ¼ cup per pancake.
5. Cook the pancakes until bubbles form in the surface of the batter then flip them.
6. Let the pancakes cook until the bottom is browned then remove to a plate.
7. Repeat with the remaining batter.
8. Whisk together the heavy cream, powdered erythritol, and reserved lemon juice and zest.
9. Serve the pancakes hot drizzled with the lemon glaze. Makes 2 servings.

Sweet Blueberry Coconut Porridge

Calories: 390, Fat: 22 g, Protein: 10 g, Total Carbs: 37 g, Fiber: 22 g, Net Carbs: 15 g
Prep Time: 5 minutes | Cook Time: 15 minutes

Ingredients:

  • 1 cup unsweetened almond milk
  • ¼ cup canned coconut milk
  • ¼ cup coconut flour
  • ¼ cup ground flaxseed
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon ground nutmeg
  • Pinch salt
  • 60 grams fresh blueberries
  • ¼ cup shaved coconut

Instruction:

1. Warm the almond milk and coconut milk in a saucepan over low heat.
2. Whisk in the coconut flour, flaxseed, cinnamon, nutmeg, and salt.
3. Turn up the heat and cook until the mixture bubbles.
4. Stir in the sweetener and vanilla extract then cook until thickened to the desired level.
5. Spoon into two bowls and top with blueberries and shaved coconut. Makes 2 servings.

Lunch Recipes

Sesame Pork Lettuce Wraps

Calories: 500, Fat: 29 g, Protein: 49 g, Total Carbs: 10.5 g, Fiber: 3 g, Net Carbs: 7.5 g
Prep Time: 10 minutes | Cook Time: 15 minutes

Ingredients:

  • 1 tablespoon olive oil
  • ¼ cup diced yellow onion
  • ¼ cup diced green pepper
  • 2 tablespoons diced celery
  • 6 ounces ground pork
  • ¼ teaspoon onion powder
  • ¼ teaspoon garlic powder
  • 2 tablespoons soy sauce
  • 1 teaspoon sesame oil
  • 4 leaves butter lettuce, separated
  • 1 tablespoon toasted sesame seeds

Instructions:

1. Heat the oil in a skillet over medium heat.
2. Add the onions, peppers, and celery and sauté for 5 minutes until tender.
3. Stir in the pork and cook until just browned.
4. Add the onion powder and garlic powder then stir in the soy sauce and sesame oil.
5. Season with salt and pepper to taste then remove from heat.
6. Place the lettuce leaves on a plate and spoon the pork mixture evenly into them.
7. Sprinkle with sesame seeds to serve.

Spiced Pumpkin Soup

Calories: 250, Fat: 20 g, Protein: 10 g, Total Carbs: 8 g, Fiber: 2 g, Net Carbs: 6 g
Prep Time: 15 minutes | Cook Time: 40 minutes

Ingredients:

  • 2 tablespoons unsalted butter
  • 1 small yellow onion, chopped
  • 2 cloves minced garlic
  • 1 teaspoon minced ginger
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground nutmeg
  • Salt and pepper to taste
  • ½ cup pumpkin puree
  • 1 cup chicken broth
  • 3 slices thick-cut bacon
  • ¼ cup heavy cream

Instructions:

1. Melt the butter in a large saucepan over medium heat.
2. Add the onions, garlic and ginger and cook for 3 to 4 minutes until the onions are translucent.
3. Stir in the spices and cook for 1 minute until fragrant. Season with salt and pepper.
4. Add the pumpkin puree and chicken broth then bring to a boil.
5. Reduce heat and simmer for 20 minutes then remove from heat.
6. Puree the soup using an immersion blender then return to heat and simmer for 20 minutes.
7. Cook the bacon in a skillet until crisp then remove to paper towels to drain.
8. Add the bacon fat to the soup along with the heavy cream. Crumbled the bacon over top to serve. Makes 3 servings.

Easy Beef Curry

Calories: 550, Fat: 34 g, Protein: 50 g, Total Carbs: 14 g, Fiber: 5 g, Net Carbs: 9 g
Prep Time: 20 minutes | Cook Time: 40 minutes

Ingredients:

  • 1 medium yellow onion, chopped
  • 1 tablespoon minced garlic
  • 1 tablespoon grated ginger
  • 1 ¼ cups canned coconut milk
  • 1 pound beef chuck, chopped
  • 2 tablespoons curry powder
  • 1 teaspoon salt
  • ½ cup fresh chopped cilantro

Instructions:

1. Combine the onion, garlic and ginger in a food processor and blend into a paste.
2. Transfer the paste to a saucepan and cook for 3 minutes on medium heat.
3. Stir in the coconut milk then simmer gently for 10 minutes.
4. Add the chopped beef along with the curry powder and salt.
5. Stir well then simmer, covered, for 20 minutes.
6. Remove the lid and simmer for another 20 minutes until the beef is cooked through.
7. Adjust seasoning to taste and garnish with fresh chopped cilantro. Makes 3 servings.

Dinner Recipes

Avocado Lime Salmon

Calories: 570, Fat: 44 g, Protein: 36 g, Total Carbs: 12g, Fiber: 8 g, Net Carbs: 4 g
Prep Time: 15 minutes | Cook Time: 15 minutes

Ingredients:

  • 100 grams chopped cauliflower
  • 1 large avocado
  • 1 tablespoon fresh lime juice
  • 2 tablespoons diced red onion
  • 2 tablespoons olive oil
  • 2 (6-ounce) boneless salmon fillets
  • Salt and pepper

Instructions:

1. Place the cauliflower in a food processor and pulse into rice-like grains.
2. Grease a skillet with cooking spray and heat over medium heat.
3. Add the cauliflower rice and cook, covered, for 8 minutes until tender. Set aside.
4. Combine the avocado, lime juice and red onion in a food processor and blend smooth.
5. Heat the oil in a large skillet over medium-high heat.
6. Season the salmon with salt and pepper then add to the skillet skin-side down.
7. Cook for 4 to 5 minutes until seared then flip and cook for another 4 to 5 minutes.
8. Serve the salmon over a bed of cauliflower rice topped with the avocado cream. Makes 2 servings.

Rosemary Roasted Chicken and Veggies

Calories: 540, Fat: 40.5 g, Protein: 33 g, Total Carbs: 12 g, Fiber: 3.5 g, Net Carbs: 8.5 g
Prep Time: 15 minutes | Cook Time: 35 minutes

Ingredients:

  • 4 deboned chicken thighs
  • Salt and pepper
  • 1 small zucchini, sliced
  • 2 small carrots, peeled and sliced
  • 1 small parsnip, peeled and sliced
  • 2 cloves garlic, sliced
  • 3 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • 2 teaspoons fresh chopped rosemary

Instructions:

1. Preheat the oven to 350°F and lightly grease a small rimmed baking sheet with cooking spray.
2. Place the chicken thighs on the baking sheet and season with salt and pepper.
3. Arrange the veggies around the chicken then sprinkle with sliced garlic.
4. Whisk together the remaining ingredients then drizzle over the chicken and veggies.
5. Bake for 30 minutes then broil for 3 to 5 minutes until the skins are crisp. Makes 2 servings.

Cheesy Sausage Mushroom Skillet

Calories: 630, Fat: 48 g, Protein: 33 g, Total Carbs: 11 g, Fiber: 2 g, Net Carbs: 9 g
Prep Time: 15 minutes | Cook Time: 15 minutes

Ingredients:

  • 1 tablespoon coconut oil
  • 6 ounces Italian sausage, crumbled
  • 4 ounces sliced mushrooms
  • 1 small yellow onion, chopped
  • ½ teaspoon dried oregano
  • ¼ teaspoon dried thyme
  • Salt and pepper
  • ¼ cup marinara sauce
  • ¼ cup water
  • ½ cup shredded mozzarella cheese

Instructions:

1. Preheat the oven to 350°F.
2. Heat the oil in large cast-iron skillet over medium heat until smoking.
3. Add the sausages and cook until browned and almost cooked through.
4. Remove the sausages to a cutting board and let cool for a few minutes.
5. Add the mushroom and onion to the skillet and cook for 3 to 4 minutes until browned.
6. Slice the sausages and add them back to the skillet.
7. Stir in the oregano, thyme, salt and pepper.
8. Pour in the sauce and water then stir well. Transfer the skillet to the oven and cook for 10 minutes.
9. Sprinkle with mozzarella then cook another 5 minutes until melted. Makes 2 servings.

Lamb Chops with Rosemary and Garlic

Calories: 685, Fat: 52 g, Protein: 50.5 g, Total Carbs: 6 g, Fiber: 3 g, Net Carbs: 3 g
Prep Time: 35 minutes | Cook Time: 15 minutes

Ingredients:

  • 1 tablespoon coconut oil, melted
  • 1 teaspoon fresh chopped rosemary
  • 1 clove garlic, minced
  • 2 bone-in lamb chops (about 6 ounces meat)
  • 1 tablespoon butter
  • Salt and pepper
  • ¼ pound fresh asparagus, trimmed
  • 1 tablespoon olive oil

Instructions:

1. Combine the coconut oil, rosemary, and garlic in a shallow dish.
2. Add the lamb chops then turn to coat – let marinate in the fridge overnight.
3. Let the lamb rest at room temperature for 30 minutes.
4. Heat the butter in a large skillet over medium-high heat.
5. Add the lamb chops and cook for 6 minutes then season with salt and pepper.
6. Turn the chops and cook for another 6 minutes or until cooked to the desired level.
7. Let the lamb chops rest for 5 minutes before serving.
8. Meanwhile, toss the asparagus with olive oil, salt and pepper then spread on a baking sheet.
9. Broil for 6 to 8 minutes until charred, shaking occasionally. Serve hot with the lamb chops.


Week 2

  • Breakfast: Fat-Busting Vanilla Protein Smoothie
  • Lunch: Easy Cheeseburger Salad
  • Dinner: Chicken Zoodle Alfredo

Total macros: Calories: 1,530, Fat: 113.5g, Protein: 107.5g, Net Carbs: 18.5g

Shopping List For 7 Days

  • Bacon, thick-cut – 11 slices
  • Beef, ground – 7 ounces
  • Breakfast sausage – 10 ounces
  • Chicken breast – 2 (6-ounce) breasts
  • Eggs – 15 large
  • Ham, diced – 1 ounce
  • Lamb, ground – 1 pound
  • Pepperoni, diced – 1 ½ ounces
  • Sausage links, Italian – 6 large

Recipes and Execution

All recipes ingredient lists and instructions can be found below:

Breakfast Recipes

Fat-Busting Vanilla Protein Smoothie

Calories: 540, Fat: 46 g, Protein: 25 g, Total Carbs: 8 g, Fiber: 0.5 g, Net Carbs: 7.5 g

Prep Time: 5 minutes | Cook Time: none

Ingredients:

  • 1 scoop (20g) vanilla egg white protein powder
  • ½ cup heavy cream
  • ¼ cup vanilla almond milk
  • 4 ice cubes
  • 1 tablespoon coconut oil
  • 1 tablespoon powdered erythritol
  • ½ teaspoon vanilla extract
  • ¼ cup whipped cream

Instructions:

1. Combine all of the ingredients except the whipped cream in a blender.
2. Blend on high speed for 30 to 60 seconds until smooth.
3. Pour into a glass and top with whipped cream.

Savory Ham and Cheese Waffles

Calories: 575, Fat: 46.5 g, Protein: 35 g, Total Carbs: 5 g, Fiber: 0 g, Net Carbs: 5 g

Prep Time: 15 minutes | Cook Time: 25 minutes

Ingredients:

  • 4 large eggs, divided
  • 2 scoops (40g) egg white protein powder
  • 1 teaspoon baking powder
  • 1/3 cup melted butter
  • ½ teaspoon salt
  • 1 ounce diced ham
  • ¼ cup shredded cheddar cheese

Instructions:

1. Separate two of the eggs and set the other two aside.
2. Beat 2 of the egg yolks with the protein powder, baking powder, butter, and salt in a mixing bowl.
3. Fold in the chopped ham and grated cheddar cheese.
4. Whisk the egg whites in a separate bowl with a pinch of salt until stiff peaks form.
5. Fold the beaten egg whites into the egg yolk mixture in two batches.
6. Grease a preheated waffle maker then spoon ¼ cup of the batter into it and close it.
7. Cook until the waffle is golden brown, about 3 to 4 minutes, then remove.
8. Reheat the waffle iron and repeat with the remaining batter.
9. Meanwhile, heat the oil in a skillet and fry the eggs with salt and pepper.
10. Serve the waffles hot, topped with a fried egg. Makes 2 servings.

Mozzarella Veggie-loaded Quiche

Calories: 590, Fat: 40 g, Protein: 38 g, Total Carbs: 24.5 g, Fiber: 7.5 g, Net Carbs: 17 g

Prep Time: 10 minutes | Cook Time: 25 minutes

Ingredients:

  • 6 tablespoons almond flour
  • 1 tablespoon grated parmesan cheese
  • 2 large eggs, divided
  • 2 slices thick-cut bacon
  • ¼ cup frozen spinach, thawed and drained well
  • ¼ cup diced zucchini
  • ¼ cup shredded mozzarella cheese
  • 4 cherry tomatoes, halved
  • 1 tablespoon heavy cream
  • 1 teaspoon chopped chives

Instructions:

1. Stir together the almond flour and grated parmesan with one egg and a pinch of salt until it forms
a soft dough.
2. Press the dough into the bottom of a small quiche pan as evenly as possible.
3. Score the bottom and sides of the dough then bake for 7 minutes at 325°F and let cool.
4. Cook the bacon in a skillet until browned then crumble and spread in the quiche pan.
5. Sprinkle in the spinach, zucchini, cheese, and tomatoes.
6. Whisk together the remaining egg with the heavy cream, chives, salt and pepper then pour into
the quiche. Bake for 22 to 25 minutes until the egg is set then serve hot.

Pepper Jack Sausage Egg Muffins

Calories: 455 Fat: 37 g Protein: 26 g Total Carbs: 3.5 g Fiber: 0.5 g Net Carbs: 3 g

Prep Time: 10 minutes | Cook Time: 30 minutes

Ingredients:

  • 10 ounces ground breakfast sausage
  • ½ cup diced yellow onion
  • ¼ teaspoon garlic powder
  • Salt and pepper
  • 3 large eggs, whisked
  • 2 tablespoons heavy cream
  • ½ cup shredded pepper jack cheese

Instructions:

1. Preheat the oven to 350°F and grease three ramekins with cooking spray.
2. Stir together the ground sausage, diced onion, garlic powder, salt and pepper in a mixing bowl.
3. Divide the sausage mixture evenly in the ramekins, pressing it into the bottom and sides, leaving
the middle open.
4. Whisk together the eggs and heavy cream with salt and pepper.
5. Divide the egg mixture among the sausage cups and top with shredded cheese.
6. Bake for 25 to 30 minutes until the eggs are set and the cheese browned. Makes three servings.

Lunch Recipes

Easy Cheeseburger Salad

Calories: 395, Fat: 27.5 g, Protein: 27.5 g, Total Carbs: 9 g, Fiber: 1 g, Net Carbs: 8 g

Prep Time: 10 minutes | Cook Time: 10 minutes

Ingredients:

  • 7 ounces ground beef
  • Salt and pepper
  • 3 tablespoons mayonnaise
  • 1 tablespoon diced pickles
  • 1 teaspoon mustard
  • ½ teaspoon ketchup
  • Pinch smoked paprika
  • 3 ounces chopped romaine lettuce
  • 1/3 cup diced tomatoes
  • ¼ cup shredded cheddar cheese

Instructions:

1. Brown the ground beef over high heat then season with salt and pepper to taste.
2. Drain the fat from the beef and remove from heat.
3. Combine the mayonnaise, pickles, mustard, ketchup, and paprika in a blender.
4. Blend the mixture until smooth and well combined.
5. Combine the lettuce, tomatoes, and cheddar cheese in a mixing bowl.
6. Toss in the ground beef and the dressing until evenly coated. Makes 2 servings.

Pan-Fried Pepperoni Pizzas

Calories: 545, Fat: 42 g, Protein: 32 g, Total Carbs: 12 g, Fiber: 7.5 g, Net Carbs: 4.5 g

Prep Time: 10 minutes | Cook Time: 25 minutes

Ingredients:

  • 6 large eggs
  • 6 tablespoons grated parmesan cheese
  • 3 tablespoons psyllium husk powder
  • 1 ½ teaspoons Italian seasoning
  • 3 tablespoons olive oil
  • 9 tablespoons low-carb tomato sauce, divided
  • 4 ½ ounces shredded mozzarella, divided
  • 1 ½ ounces diced pepperoni, divided
  • 3 tablespoons fresh chopped basil

Instructions:

1. Combine the eggs, parmesan, and psyllium husk powder with the Italian seasoning and a pinch of salt in a blender.
2. Blend until smooth and well combined, about 30 seconds, then rest for 5 minutes.
3. Heat 1 tablespoon of oil in a skillet over medium-high heat.
4. Spoon 1/3 of the batter into the skillet and spread in a circle then cook until browned underneath.
5. Flip the pizza crust and cook until browned on the other side.
6. Remove the crust to a foil-lined baking sheet and repeat with the remaining batter.
7. Spoon 3 tablespoons of low-carb tomato sauce over each crust.
8. Top with diced pepperoni and shredded cheese then broil until the cheese is browned.
9. Sprinkle with fresh basil then slice the pizza to serve. Makes 3 pizzas.

Dinner Recipes

Chicken Zoodle Alfredo

Calories: 595, Fat: 40 g, Protein: 55 g, Total Carbs: 4 g, Fiber: 1 g, Net Carbs: 3g

Prep Time: 10 minutes | Cook Time: 25 minutes

Ingredients:

  • 2 (6-ounce) chicken breasts
  • 1 tablespoon olive oil
  • Salt and pepper
  • 2 tablespoons butter
  • ¼ cup heavy cream
  • ¼ cup grated parmesan cheese
  • 200 grams zucchini

Instructions:

1. Heat the oil in a large skillet over medium-high heat.
2. Season the chicken with salt and pepper to taste then add to the skillet.
3. Cook for 6 to 7 minutes on each side until cooked through then slice into strips.
4. Reheat the skillet over medium-low heat and add the butter.
5. Stir in the heavy cream and parmesan cheese then cook until thickened.
6. Spiralize the zucchini then toss it into the sauce mixture with the chicken.
7. Cook until the zucchini is tender, about 2 minutes, then serve hot. Makes 2 servings.

Cabbage and Sausage Skillet

Calories: 350, Fat: 24.5 g, Protein: 22 g, Total Carbs: 12 g, Fiber: 2 g, Net Carbs: 10 g

Prep Time: 10 minutes | Cook Time: 20 minutes

Ingredients:

  • 6 large Italian sausage links
  • ½ head green cabbage, sliced
  • 2 tablespoons butter
  • ¼ cup sour cream
  • ¼ cup mayonnaise
  • Salt and pepper

Instructions:

1. Cook the sausage in a skillet over medium-high heat until evenly browned then slice them.
2. Reheat the skillet over medium-high heat then add the butter.
3. Toss in the cabbage and cook until wilted, about 3 to 4 minutes.
4. Stir the sliced sausage into the cabbage then stir in the sour cream and mayonnaise.
5. Season with salt and pepper then simmer for 10 minutes. Makes 4 servings.

Gyro Salad with avo-Tzatziki

Calories: 495, Fat: 29 g, Protein: 45 g, Total Carbs: 13.5 g, Fiber: 6 g, Net Carbs: 7.5 g

Prep Time: 10 minutes | Cook Time: 25 minutes

Ingredients:

  • 1 tablespoon olive oil
  • 1 pound ground lamb meat
  • ½ medium yellow onion, diced
  • ¼ cup chicken broth
  • 4 teaspoons lemon juice, divided
  • ½ teaspoon dried oregano
  • ½ teaspoon dried thyme
  • ½ English cucumber
  • 1 medium ripe avocado
  • 2 teaspoons fresh chopped mint
  • 1 teaspoon fresh chopped dill
  • 6 cups chopped romaine lettuce

Instructions:

1. Heat the oil in a large skillet over medium-high heat and add the lamb.
2. Cook for 3 minutes, stirring often, then stir in the onion.
3. Keep cooking until the lamb is cooked through and the onion softened then stir in the chicken
broth, 2 teaspoons lemon juice, oregano, and thyme.
4. Season with salt and pepper to taste then simmer for 5 minutes.
5. Grate the cucumber then spread evenly on a clean towel and wring out the moisture.
6. Place the grated cucumber in a food processor and add the avocado, 2 teaspoons lemon juice,
mint and dill with a pinch of salt. Blend the mixture until smooth.
7. Serve the gyro meat over chopped lettuce with a spoonful of avo-tzatziki. Makes 3 servings.


Week 3

  • Breakfast: 3 Cloud Buns with 3 Tbsp. Peanut Butter and 3 Slices Thick-Cut Bacon
  • Lunch: Mozzarella Tuna Melt
  • Dinner: Cheesy Single-Serve Lasagna

Total macros: Calories: 1,605, Fat: 116.5g, Protein: 114.5g, Net Carbs: 28.5g

Shopping List For 7 Days

  • Bacon, thick-cut – 23 slices
  • Beef, flank steak – 7 ounces
  • Chicken thighs, boneless – 12 ounces
  • Eggs – 19 large
  • Ham, sliced – 6 ounces
  • Pepperoni, sliced – 3 ounces
  • Salami, sliced – 2 ounces
  • Tuna, canned – 8 ounces

Recipes and Execution

All recipes ingredient lists and instructions can be found below:

Breakfast Recipes

Easy Cloud Buns

Calories: 50, Fat: 4.5 g, Protein: 2.5 g, Total Carbs: 0.5 g, Fiber: 0 g, Net Carbs: 0.5 g

Prep Time: 10 minutes | Cook Time: 30 minutes

Ingredients:

  • 3 large eggs, separated
  • 1/8 teaspoon cream of tartar
  • 3 ounces cream cheese, chopped

Instructions:

1. Preheat the oven to 300°F and line a baking sheet with parchment.
2. Beat the egg whites until foamy then beat in the cream of tartar until the whites are shiny and opaque with soft peaks.
3. In a separate bowl, beat the cream cheese and egg yolks until well combined then fold in the egg white mixture.
4. Spoon the batter onto the baking sheet in ¼-cup circles about 2 inches apart.
5. Bake for 30 minutes until the buns are firm to the touch. Makes 10 servings.

Bacon Breakfast Bombs

Calories: 535, Fat: 49 g, Protein: 21 g, Total Carbs: 4.5 g, Fiber: 0 g, Net Carbs: 4.5 g

Prep Time: 40 minutes | Cook Time: 0 minutes

Ingredients:

  • 4 slices thick-cut bacon
  • 2 large eggs
  • ¼ cup cubed butter
  • 2 tablespoons mayonnaise
  • Salt and pepper

Instructions:

1. Cook the bacon in a large skillet over medium-high heat until crisp.
2. Let the bacon cool a little then chop it up and set it aside, reserving the bacon grease.
3. Fill a saucepan with water and a pinch of salt then bring to a boil.
4. Add the eggs and boil them for 10 minutes before transferring to an ice water bath.
5. Let the eggs cool then peel them and chop them coarsely.
6. Mash the chopped eggs with the butter then stir in the mayonnaise, salt, and pepper.
7. Stir in the reserved bacon grease then cover the mixture and chill for 30 minutes.
8. Divide the egg mixture in six portions and roll them into balls then roll in the crushed bacon.
9. Serve immediately and store the leftovers in the fridge. Makes 2 servings of 3 bombs.

Three-cheese Pizza Frittata

Calories: 305, Fat: 24 g, Protein: 21 g, Total Carbs: 3.5 g, Fiber: 1 g, Net Carbs: 2.5 g

Prep Time: 10 minutes | Cook Time: 40 minutes

Ingredients:

  • ½ (10-ounce) bag frozen spinach, thawed
  • 6 large eggs
  • 2 tablespoons olive oil
  • ½ teaspoon dried Italian seasoning
  • Salt and pepper
  • ¼ cup ricotta cheese
  • ¼ cup grated parmesan cheese
  • 2 ½ ounces shredded mozzarella cheese
  • 1 ounce sliced pepperoni

Instructions:

1. Preheat the oven to 375°F and grease a pie plate with cooking spray.
2. Defrost the frozen spinach in the microwave for 4 minutes then squeeze out the water.
3. Whisk together the eggs, olive oil, Italian seasoning, salt and pepper in a bowl.
4. Stir in the ricotta cheese, parmesan cheese, and drained spinach until well combined.
5. Pour the mixture into the pie plate and top with mozzarella and pepperoni.
6. Bake for 35 to 40 minutes until the egg is set and the cheese lightly browned. Makes 4 servings.

Lunch Recipes

Mozzarella Tuna Melt

Calories: 550, Fat: 36 g, Protein: 45 g, Total Carbs: 11.5 g, Fiber: 1 g, Net Carbs: 10.5 g

Prep Time: 10 minutes | Cook Time: 10 minutes

Ingredients:

  • 1 tablespoon olive oil
  • ½ cup diced yellow onion
  • 8 ounces canned tuna
  • ¼ cup mayonnaise
  • 2 large eggs, whisked
  • 2 ounces shredded mozzarella cheese
  • Salt and pepper
  • 1 green onion, sliced thin

Instructions:

1. Heat the oil in a skillet over medium heat.
2. Add the onion and cook until translucent, about 5 minutes.
3. Drain the tuna then flake it into the skillet and stir in the remaining ingredients.
4. Season with salt and pepper and cook for 2 minutes or until the cheese melts.
5. Spoon into a bowl and top with sliced green onion to serve. Makes 2 servings.

Avocado Egg & Salami Sandwiches

Calories: 490, Fat: 40.5 g, Protein: 22.5 g, Total Carbs: 12.5 g, Fiber: 7.5 g, Net Carbs: 5 g

Prep Time: 10 minutes | Cook Time: 10 minutes

Ingredients:

  • 4 Easy Cloud Buns
  • 1 teaspoon butter
  • 4 large eggs
  • 1 medium tomato, sliced into 4 slices
  • 1 ounce fresh mozzarella, sliced thin
  • 1 small avocado, sliced thin
  • 2 ounces sliced salami
  • Salt and pepper

Instructions:

1. Toast the cloud buns on a baking sheet in the oven until golden brown.
2. Heat the butter in a large skillet over medium heat.
3. Crack the eggs into the skillet and season with salt and pepper.
4. Cook the eggs until done to the desired level then place one on each cloud bun.
5. Top the buns with sliced tomato, mozzarella, avocado and salami. Makes 2 servings.

Mushroom Soup with Fried Egg

Calories: 385, Fat: 31 g, Protein: 20 g, Total Carbs: 10 g, Fiber: 3 g, Net Carbs: 7 g

Prep Time: 5 minutes | Cook Time: 15 minutes

Ingredients:

  • 1 teaspoon olive oil
  • 4 white mushrooms, sliced thin
  • 100 grams cauliflower, riced
  • 1 cup vegetable broth
  • 3 tablespoons heavy cream
  • 2 tablespoons shredded cheese
  • 1 teaspoon butter
  • 1 large egg

Instructions:

1. Heat the oil in a small saucepan over medium heat.
2. Add the mushrooms and cook until they are tender, about 6 minutes.
3. Stir in the riced cauliflower, vegetable broth, and heavy cream.
4. Season with salt and pepper then stir in the cheese.
5. Simmer the soup until it thickens to the desired level then remove from heat.
6. Fry the egg in the butter until cooked to the desired level then serve over the soup.

Dinner Recipes

Cheesy Single-serve Lasagna

Calories: 325, Fat: 19 g, Protein: 29 g, Total Carbs: 10 g, Fiber: 1.5 g, Net Carbs: 8.5 g

Prep Time: 15 minutes | Cook Time: 5 minutes

Ingredients:

  • 3 tablespoons low-carb marinara sauce
  • 1 small zucchini (60g), sliced very thin into rounds
  • 2 tablespoons ricotta cheese
  • 3 ounces shredded mozzarella
  • Dried oregano

Instructions:

1. Spoon 1 tablespoon marinara sauce into a microwave-safe bowl.
2. Spread one third of the zucchini slices over the sauce then cover with a tablespoon of ricotta.
3. Repeat the layers of sauce, zucchini, and ricotta.
4. Top with the remaining zucchini and the last tablespoon of marinara.
5. Sprinkle with mozzarella then microwave for 3 to 4 minutes until the entire mixture is heated
through and the cheese is melted.
6. Sprinkle with dried oregano and serve hot.

Crispy Chipotle Chicken Thighs

Calories: 400, Fat: 20 g, Protein: 51 g, Total Carbs: 3 g, Fiber: 1.5 g, Net Carbs: 1.5 g

Prep Time: 15 minutes | Cook Time: 15 minutes

Ingredients:

  • ½ teaspoon chipotle chili powder
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • ¼ teaspoon ground coriander
  • ¼ teaspoon smoked paprika
  • 12 ounces boneless chicken thighs
  • Salt and pepper
  • 1 tablespoon olive oil
  • 3 cups fresh baby spinach

Instructions:

1. Combine the chipotle chili powder, garlic powder, onion powder, coriander, and smoked paprika in a small bowl.
2. Pound the chicken thighs out flat then season with salt and pepper on both sides.
3. Cut the chicken thighs in half and heat the oil in a heavy skillet over medium-high heat.
4. Add the chicken thighs skin-side-down to the skillet and sprinkle with the spice mixture.
5. Cook the chicken thighs for 8 minutes then flip and cook on the other side for 3 to 5 minutes.
6. During the last 3 minutes, add the spinach to the skillet and cook until wilted.
7. Serve the crispy chicken thighs on a bed of wilted spinach. Makes 2 servings.

Pepperoni, Ham & Cheddar Stromboli

Calories: 525, Fat: 37 g, Protein: 32 g, Total Carbs: 16 g, Fiber: 8 g, Net Carbs: 8 g

Prep Time: 20 minutes | Cook Time: 20 minutes

Ingredients:

  • 1 ¼ cups shredded mozzarella cheese
  • ¼ cup almond flour
  • 3 tablespoons coconut flour
  • 1 teaspoon dried Italian seasoning
  • Salt and pepper
  • 1 large egg, whisked
  • 6 ounces sliced deli ham
  • 2 ounces sliced pepperoni
  • 4 ounces sliced cheddar cheese
  • 1 tablespoon melted butter
  • 6 cups fresh salad greens

Instructions:

1. Preheat the oven to 400°F and line a baking sheet with parchment.
2. Melt the mozzarella cheese in a microwave-safe bowl until it can be stirred smooth.
3. In a separate bowl, stir together the almond flour, coconut flour, and dried Italian seasoning.
4. Pour the melted cheese into the flour mixture and work it together with some salt and pepper.
5. Add the egg and work it into a dough then turn out onto a piece of parchment.
6. Lay a piece of parchment on top and roll the dough out into an oval.
7. Use a knife to cut diagonal slits along the edges, leaving the middle 4 inches untouched.
8. Layer the ham and cheese slices in the middle of the dough then fold the strips over top.
9. Brush the top with butter then bake for 15 to 20 minutes until the dough is browned.
10. Slice the Stromboli and serve with a small salad. Makes 3 servings.

Spring Salad with Steak & Sweet Dressing

Calories: 575, Fat: 43.5 g, Protein: 41 g, Total Carbs: 6.5 g, Fiber: 4 g, Net Carbs: 2.5 g

Prep Time: 10 minutes | Cook Time: 25 minutes

Ingredients:

  • 2 slices thick-cut bacon
  • 2 tablespoons white wine vinegar
  • 2 tablespoons olive oil
  • 2 tablespoons fresh raspberries
  • Liquid stevia, to taste
  • 4 cups fresh spring greens
  • 1 ounce toasted pine nuts
  • 1 tablespoon butter
  • 7 ounces beef flank steak

Instructions:

1. Cook the bacon in a skillet over medium-high heat until very crisp then chop fine.
2. Combine the white wine vinegar, olive oil, raspberries, and liquid stevia in a blender.
3. Blend the ingredients until smooth and well combined.
4. Combine the spring greens, roasted pine nuts, and crumbled bacon in a large bowl.
5. Toss with the dressing then divide between two plates.
6. Melt the butter in a heavy skillet over medium-high heat then add the steak.
7. Season with salt and pepper then sear on one side, about 3 to 4 minutes.
8. Flip the steak and cook to the desired level then rest for 5 minutes.
9. Slice the steak and divide it between the salads. Makes 2 servings.


Keto-friendly Snacks Ideas:

If at any point during the day you begin to feel hungry, make sure to have some ketofriendly snacks on hand. You shouldn’t be hungry between meals, but sometimes in the beginning of your ketogenic diet, you need some time to adjust. These keto-friendly snacks are here to help!

  • Pork rinds – great with just about anything
  • Nuts (walnuts, pecans, brazil nuts, macadamias)
  • Seeds – sunflower, pumpkin, chia, flax, etc.
  • Laughing Cow cheese (full fat only)
  • Dark chocolate (85% and above) or any stevia sweetened chocolate
  • Seaweed
  • String cheese
  • Jerky
  • Cocoa nibs – a great, quick, sugarless alternative to chocolate bars
  • Avocados – all you need is a little sea salt for a great high-fiber snack
  • Sardines – sprinkle some Old Bay seasoning and chow down!
  • Nut butters – peanut, almond, cashew, coconut, etc. Make sure there’s no sugar added.
  • Pickles
  • Protein bars

If you want more snack ideas, check this Keto Snack Ideas List!

If you find this 21-day weight loss meal plan helpful to you, feel free to bookmark this page by pinning this picure below to your Pinterest board for later use.

21-Day Keto Plan

 

Low Carb Weight Loss Meal Plans

Part #3: 7-Day Balanced Ketogenic Meal Plan

This 7-days of meal planning is created and permitted to publish by our friend Leanne Vogel, founder of Healthful Pursuit. Leanne is a four-time bestselling author, Nutrition Educator, and the host of The Keto Diet Podcast.

Leanne has helped many individuals to achieve success with Ketogenic diet through her books and programs, including The Keto Beginning, Fat Fueled program, and her latest book The Keto Diet.

This balanced keto meal plan will give you a great idea of what to eat and how much to eat as well as what a typical day of keto diet looks like.

Moreover, if you want to eliminate the time-consuming stress and preparation necessary to follow keto diet successfully, we highly recommend you to check out The Balanced Keto Weekly Meal Plans program where you will receive brand new weekly meal plans delivered straight to your inbox.

How to use this plan:

  • You should become fat adapted first before following this plan as we include carb-up meals in this plan.
  • If you don’t want to use carb-up meals, feel free to replace it with regular keto meals of your choice.
  • Be flexible. Feel free to replace any of the recipes with your personal choice.

Here are all the details including the shopping list and easy-to-prepare breakfasts, lunches, dinners, and snacks recipes:

Shopping List For 7 Days

  • avocado, 3
  • baby spinach, 6 cups
  • basil, 6 tbsp
  • cucumber, 2
  • eggplant, 1 medium
  • garlic, 4 cloves
  • green bell pepper, 1
  • green onions, 4
  • *jicama, (1)
  • *limes, 2, (1)
  • *lemon, (1)
  • *mint, 1 sprig, (3 sprigs)
  • onion, 1
  • plantains (very ripe), 2
  • purple cabbage, 4 cups thinly sliced
  • romaine lettuce, 4 cups chopped
  • tomato, 4
  • watermelon, 3 cups cubed
  • zucchini, 1½ lb.

Quick Note

Since snacks are optional, ingredients that are needed to make snack recipes are marked with an asterisk (*) for easy identification. The value before the parentheses indicates how much of the ingredient you will need for breakfast, lunch, or dinner, and the value within the parentheses indicates the amount of the ingredient needed for snack.

If you do not want to include snack in your meal plan, only shop for ingredients indicated by the value before the parentheses. If you want to include snacks in your meal plan, add both values together to get the total amount of ingredient needed.

For example, if Sally does NOT want to include snacks in her meal plan and the shopping list says *bacon, 4 (3) strips, then Sally would only purchase 4 strips of bacon. Alternatively, if Sally does want to include snacks in her meal plan, she would purchase 7 strips of bacon.

Meal Planning For The Week:

  • Breakfast: Rocket Fuel Latte with Maca
  • Lunch: Zucchini Pasta Salad & Chicken
  • Dinner: *Carb Up* Flank Steak, Plantains & Watermelon Salad
  • Snack: Mojito Water

Recipes and Execution

The recipe ingredient list and instructions can be found below:

Breakfast Recipes

Rocket Fuel Latte with Maca (1 serving – make 3 times)

  • 8 oz. brewed coffee or tea
  • 1 tbsp MCT oil
  • 1 tbsp cacao butter
  • ½ – ¾ tsp maca powder (alternatively, use 1 tbsp hemp hearts)
  • 1-2 drops alcohol-free stevia
  • 1 tbsp collagen peptides/protein

Instructions

Brew coffee or tea, add all ingredients except collagen to your high-powered blender. Blend on high for 1 minute. Add collagen during the last 10 seconds. Transfer to a cup and enjoy

Veggie Frittata (2 servings)

  • 3 tbsp avocado oil, divided
  • 6 eggs
  • 2 tbsp non-dairy milk
  • Sea salt and black pepper, to taste
  • ½ tbsp nutritional yeast
  • ½ tsp ground cumin
  • ⅛– ¼ tsp chili powder
  • 1 clove garlic, minced
  • ¼ onion, diced
  • 1 avocado, chopped
  • 2 cups baby spinach
  • 1 tomato, chopped
  • Hot sauce, to taste (optional)

Instructions

1. Preheat oven to 350F. Grease an 8×8 (or smaller) dish with a small amount of the avocado oil. Set aside

2. In a medium bowl, combine the eggs, non-dairy milk, salt, pepper, nutritional yeast, ground cumin, and chili powder together. Whisk until the eggs are frothy

3. Heat the remaining avocado oil in a pan over medium-high heat. Add the garlic and onions, and season with salt and pepper

4. Once the garlic and onions are fragrant, add the avocado. Sauté for about 3-5 minutes, then add the baby spinach. Stir around until the spinach is just wilted

5. Pour the sautéed veggies into the baking dish and top with chopped tomato. Pour the egg mixture over the veggies and place in the oven. Bake for about 20-25 minutes, or until the eggs puff up and are cooked-through

6. Serve the frittata topped with your favorite hot sauce

Eggplant & Bacon Sauté (2 servings)

  • 6 strips bacon, chopped
  • ¼ onion, diced
  • 1 clove garlic, minced
  • 1 medium eggplant, chopped (approx. 2 cups)
  • Sea salt and black pepper, to taste
  • ½ tsp dried oregano
  • ¼ tsp chili flakes
  • ¼ cup fresh basil, thinly sliced
  • 1 tomato, chopped

Instructions

1. Cook bacon over medium-high heat

2. Once the bacon is almost complete, add the onion, garlic, and eggplant to the pan. Season with salt, pepper, oregano, and chili flakes. Cook for about 5-7 minutes, until the eggplant is tender

3. During the last 1-2 minutes of cooking, add the basil and tomatoes. Toss together just until the basil is lightly wilted

4. Transfer to a bowl and enjoy

Lunch Recipes

Zucchini Pasta Salad & Chicken (3 servings)

Chicken

  • ¼ cup avocado oil
  • 6 chicken thighs (boneless and skinless)
  • 1 tsp dried oregano
  • ¼ tsp garlic powder
  • ¼ tsp onion powder
  • Sea salt and black pepper, to taste

Salad

  • 1½ lb. zucchini, spiralized
  • 1 tomato, chopped
  • 2 green onions, sliced
  • 6 oz. canned black olives, halved or sliced
  • 2 tbsp fresh basil, finely chopped
  • ⅓ cup avocado oil
  • 2½ tbsp white wine vinegar
  • 1 tsp dried parsley
  • 1 tsp dried oregano
  • ¼ tsp garlic powder
  • ¼ tsp onion powder
  • Sea salt and black pepper, to taste

Instructions

1. For the chicken, heat the avocado oil over medium-high heat. Meanwhile, season the chicken thighs with oregano, garlic powder, onion powder, salt, and pepper. Cook the chicken for about 5 minutes on each side, or until their internal temperature reaches 165F

2. Once the chicken is complete, transfer to a plate, and set aside

3. In a large bowl, toss the zucchini, tomato, green onions, olives, and basil together

4. In a medium bowl, whisk all remaining ingredients together and toss with the bowl of veggies. Serve alongside the chicken thighs

Vanilla Creme Gummies (2 servings)

  • ½ cup cocont cream, cream from the top of a chilled container of full-fat coconut milk
  • 1 tsp vanilla extract
  • 5-10 drops alcohol-free stevia, to taste
  • Pinch sea salt
  • 2 tbsp gelatin
  • Silicon mold

Instructions

1. Add the cream, vanilla, stevia, and salt to a small saucepan and heat on low heat. You do not need to boil it, only heat it until the gelatin can be added and dissolved, about 2 minutes

2. Gradually whisk in the gelatin. Be sure to do it slowly, or your gummies will be lumpy.

3. Once the gelatin is added, pour the mixture into a mold of your choice and transfer to the fridge to cool for 2 hours

4. Once cooled, remove from the mold and enjoy! Can be stored in the fridge for up to 4 days!

Sardine Salad (2 servings)

  • 8 oz. canned sardines
  • ¼ cup mayonnaise
  • 1 tbsp mustard
  • Sea salt and black pepper, to taste
  • ¼ tsp dried dill
  • ¼ onion, diced
  • 4 cups romaine, chopped
  • ½ cucumber, thinly sliced
  • 2 tbsp avocoado oil
  • 2 tbsp apple cider vinegar

Instructions

1. Mix the sardines with the mayonnaise, mustard, dill, onions, salt, and pepper

2. To serve, top the romaine and cucumber with the sardine mixture. Drizzle with avocado oil and sprinkle with apple cider vinegar. Mix everything together and enjoy!

Dinner Recipes

*Carb Up* Flank Steak, Plantains & Watermelon Salad (3 servings)

Steak

  • 1 lb. flank steak
  • 2 cloves garlic, minced
  • 2 tbsp coconut aminos
  • ½ tbsp avocado oil
  • ½ tbsp apple cider vinegar
  • 1 tsp Dijon mustard
  • Sea salt and black pepper, to taste

Plantains

  • 2 very ripe plantains, peeled and sliced into ½ in. thick coins
  • 1 tsp avocado oil
  • Sea salt, to taste

Salad

  • 3 cups cubed watermelon
  • 2 cups baby spinach
  • 1 cucumber, quartered and sliced
  • 1 sprig of fresh mint, leaves removed and minced
  • Zest and juice from 2 limes
  • 1 tbsp avocado oil
  • ¼ tsp chili powder (or more, to taste)
  • Sea salt, to taste

Instructions

1. Whisk all steak ingredients together, except for the steak. Place the mixture in a ziplock bag with the steak and refrigerate for 4-6 hours

2. Preheat your barbecue or a pan to medium-high heat. Place the steak on the grill or in a pan, and cook for about 5 minutes per side, or to your preferred level of doneness

3. Once the steak is complete, transfer it to a plate and allow it to rest for 5-10 minutes before slicing it into thin strips, against the grain

4. Preheat oven to 450F. Toss the plantain coins with avocado oil and salt. Arrange on a parchment-lined baking sheet and bake for about 10 minutes. The plantains should be soft and slightly brown

5. Combine the watermelon, spinach, and cucumber in a large bowl. Whisk the mint, lime zest and juice, and avocado oil together. Pour it over the watermelon, spinach, and cucumber, and toss together. Sprinkle with the chili powder and salt. Enjoy chilled, alongside the flank steak and plantains

Slaw with Chicken & Bacon (2 servings)

  • 4 cups thinly sliced purple cabbage
  • ½ cup sauerkraut
  • 2 green onions, thinly sliced
  • 2 chicken breasts (approx. ½ lb. total), fully cooked and chopped
  • 4 strips bacon, fully cooked and chopped
  • ¼ cup avocado oil
  • 3 tbsp apple cider vinegar
  • 1 tbsp mustard
  • Sea salt and black pepper, to taste

Instructions

1. Combine the cabbage, sauerkraut, onions, chicken, and bacon in a large bowl

2. Whisk the avocado oil, vinegar, mustard, salt, and pepper together. Toss with the cabbage mixture and enjoy.

Chorizo Bowl (2 servings)

  • 12 oz. chorizo
  • 2 tbsp avocado oil
  • 2 avocados, chopped
  • ¼ onion, diced
  • 1 green bell pepper, chopped
  • 2 cups baby spinach
  • 1 tomato, diced
  • 2 tbsp mayonnaise
  • 2 tbsp apple cider vinegar
  • 1 tbsp water
  • 1 tsp ground cumin
  • Sea salt and black pepper, to taste

Instructions

1. Cook the chorizo with avocado oil over medium high heat until crispy and heated through. Set aside and allow it to cool

2. Combine the avocado, onion, bell pepper, spinach, and tomato in a large bowl and toss with the cooled chorizo

3. In a small bowl, whisk the mayonnaise, vinegar, water, cumin, salt, and pepper together. Mix with the veggie-chorizo mixture and enjoy.

Snack Recipes

Tropical Coconut Balls (2 servings)

  • 1 cup shredded, unsweetened coconut
  • ¼ cup almond flour
  • 2 tbsp ground chia seeds
  • 6 tbsp full-fat coconut milk
  • 10-15 drops alcohol-free stevia
  • 1-2 tbsp coconut oil, melted
  • 2 tbsp pineapple juice or lemon juice
  • zest of 1 lemon
  • ⅛ tsp sea salt

Instructions

1. Preheat oven to 250F.

2. Mix all ingredients together. Form 1 tbsp size balls and place on a lined baking sheet. If the mixture is too dry, add 1 extra tbsp of coconut oil

3. Bake for 30 minutes and allow them to cool completely. Carefully transfer the balls to a container and place in the refrigerator to chill for about 30 minutes before serving.

Mojito Water (3 servings)

  • ½ cucumber, sliced
  • 1 lime, sliced
  • 3 fresh mint sprigs

Instructions

Fill a 1-liter mason jar with cucumber, lime, and mint. Fill to the top with water, secure the lid, chill for at least 12 hours. Enjoy!

Jicama Fries (2 servings)

  • 1 jicama, skin removed and sliced into thin strips
  • 2 tbsp avocado oil
  • 1 tsp paprika
  • ½ tsp onion powder
  • pinch sea salt
  • pinch cayenne pepper

Instructions

Toss all ingredients together in a large bowl until fries are well coated. Enjoy!

 

If you find this 7-day meal plan helpful to you, feel free to bookmark this page by pinning this picure below to your Pinterest board for later use.

7-Day Ketogenic Diet Meal Plan

If you’d like to receive different weekly meal plans like this with complete and organized shopping lists, delicious and nutritious breakfasts, lunches, dinners, and snacks recipes as well as tips guaranteed to keep you on track with your keto diet journey, make sure to check the Balanced Keto Weekly Meal Plans program. It will take the guesswork and stress out of your diet and help you create the dream body and great health you’ve always desired and deserved.

Here are the benefits of the Balanced Keto Weekly Meal Plan:

  • Meal planning for the entire week, done for you
  • Easy to prepare breakfast, lunch, dinner, and snacks recipes and shopping lists included
  • Allergen guides and alternatives
  • Low-FODMAP, grain-free, dairy-free, nightshade-free, and nut-free alternative lists
  • Tips and hacks guaranteed to keep you on track
  • How to take advantage of carb-up practices for breaking plateau and balancing hormones
  • Making a low-carb, high-fat diet work for your family guide
  • And much more…

BalancedKeto

Many people choose this dairy-free keto diet meal plan because they have dairy intolerance. Another reason is because they are having weight loss stalls and a dairy-free meal plan can help them get over the stalls. If your current meal plan is not working for you, maybe it’s time to switch to a different meal plan to get different results.

As long as you follow your plan and stay under your daily carb limit, you’ll get in ketosis very quickly and enjoy all the benefits of keto including weight loss and mental benefits.

Get our 7-day weight loss meal plan and 30-day keto meal plan for your ketogenic diet here!
kb2
KetoVale.com Team
 

We are keto enthusiasts. Everything we do is devoted to inspiring people to transform their lives by changing the way they eat and how they feel through the keto way of life. Join Our Keto Movement by following us on Social Media!

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