30 Day Ketogenic Diet Meal Plan, Shopping List & Free PDF Menu

• Avocado – 2 medium
• Basil – 1 bunch
• Cabbage, green – ½ head
• Chives – 1 bunch
• Cucumber, English – 1
• Dill – 1 bunch
• Lemon – 1
• Mint – 1 bunch
• Onion, yellow – 1 medium
• Romaine lettuce – 7 ½ cups
• Spinach, frozen – ¼ cup
• Tomatoes, cherry – 4
• Tomatoes, diced – 1/3 cup
• Zucchini – 2 cups

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.

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.

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.

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.