A 7-Day Ketogenic Meal Plan

Good Morning and Happy Monday!

As promised, here is a delicious weeklong meal plan.  Of course you can replace items with each other or eat the same things every day, but this is a compilation of my favorite and most low-maintenance recipes.  I am assuming you are doing this with your significant other or a friend, as I am. Otherwise you will have enough for 2 weeks.  Print the grocery list and decide what you need and mark out what you do not, because some items are optional.  I always recommend skipping excessive snacks, diet sodas, and artificial sweeteners, but we are human, so I understand if you go ahead and grab some… just in case.  My best tip to you is make time to be able to look around at the grocery store in order to find these best version of each ingredient.  For example, the same Ceasar dressing may be anywhere from <1 to 4 carbs per serving, depending on the brand and this can add up quickly.  I suggest getting fresh or frozen vegetables, rather than cans, to avoid the BHP canned foods contain.

Also, frozen foods are flash-frozen, locking in nutrients and preventing decay.  They are handled so frozen foods have a chance of being contaminated. Produce-aisle veggies are often picked before they are ripe to avoid rotting through transport, so they have not absorbed their full potential of nutrients.  Next, the nutrients fresh fruit and veggies have decayed/rotted when transported through heat and time.  Also, fresh veggies often include preservatives and pesticides to keep them looking pretty through transport.  I always buy in-season veggies from the produce aisle, and out-of-season from the frozen section.

Finally, you may have to go to several grocery stores, but THE FRESH MARKET, WHOLE FOODS, and your local grocer should sell most the items listed.  A couple items are linked from Amazon. Happy shopping!

 

GROCERY LIST

Organic, free-range eggs

0 Carb Sharp Cheddar

0 Carb Mozzarella Cheese

1 Pack Provolone Slices

2 containers Natural Parmesan Cheese

Organic Heavy Cream

2 blocks Philedephia Cream Cheese

Pimiento Cheese

Babybel cheese Wheels, Polly-O String Cheese (or both)

1 pack Kerry Gold Butter

 

0 carb Sausage Links

1 pack Pepperonis

0 carb Thick-cut Bacon

Pack Bacon Bits

2 bags Organic, free-range Chicken Breasts

1 pack of 12 chicken drumstics

80-90% lean Hamburger beef

Frozen fish of choice (tilapia, grouper, etc)

10-oz. block frozen spinach

Halo Top Ice Cream

 

2-3 Jalepeno

1 pack Celery

1 Tomato

1 Onion

1 Red Onion

1 jar Minced Garlic

2-3 Haas Avocados (as many as needed for snacking; pick the ones that are just barely squishy)

3-6 Romaine Hearts

1 Iceburg Head

1 bag Spinach

1 Head of Brocolli

1 Can of no sugar added Green Beans (usually has 2 carbs a serving)

1 Head of Cauliflower

1 bag Tofu Shirataki Spaghetti or Fettucini Noodles

 

Coffee

Lawry’s Seasoning Salt

Worschershire Sauce

Tomato Paste

Green Beans (No sugar added)

Canned tuna (or chicken)

Roa’s Sensitive Formula Marinara

Moore’s Buffalo Sauce

Sriracha Hot Sauces or Valentino’s Mexican Hot Sauce

Mayonaise

Mustard

Apple Cider Vinegar

Himalayan Salt

Coconut Oil

Coconut flour

Baking Powder

 

Salt

Pepper

Cinnamon

Cloves

Allspice

Ginger spice

Swerve powdered sweetener

Stevia sweetener (for diy ketchup, below) (optional for taste)

Sweet Relish or Banana Peppers with NO SUGAR ADDED

Pork rinds

Block of Stevia sweetened Chocolate (2 carbs) OR Lily’s Non-Sweetened Chocolate Chips (can be found at THE FRESH MARKET) (optional for snacking)

Sugar free Werther’s Hard Caramels with Sugar Alcohols only (optional for snacking)

Almonds or Nut of Choice (optional for snacking)

David Jumbo Sunflower Seeds (optional for snacking)

Quest Chocolate Chip Cookie Bar (usually only online HERE)

Atkins Chocolate Peanut Butter Bar (optional for snacking)

Parchment Paper (NOT WAX – they are different)

Walden Farms Maple Syrup

 

(drinks – limit your sodas, but have one liter on hand when you have cravings)

Water

Pinot Noir

Diet Lipton Green Tea

Carb free water mixes

Almond or coconut milk (if you want to drink milk)

La Croix

 

Ultima Electrolyte Powder (optional)

Stevia Cream Soda or Root Beer (optional)

Coke Zero (optional for snacking)

Diet Pepsi (optional)

Diet Ginger Ale (optional)

Diet Cheerwine (optional)

 

MEAL PREP

Make Frittata Muffins

Cook 6 pieces of 4 oz. chicken on the grill

Cook buffalo drumsticks

 

MONDAY

BREAKFAST – (3 CARBS)

• 2 Frittata Muffins
  • MIX
    • 8 eggs
    • 1/2 cup heavy cream
    • 1.5 cups sharp cheddar cheese
    • 1 cup diced spinach
  • Fill bottom of 12 muffin pan holes with torn bacon bits (can also use cooked sausage torn up or slices of ham as base)
  • Fill remainder with above mix
  • Cook 20 minutes on 400*
  • Serves 6 – save remainder for the rest of the week
• Coffee (With 1 TBS heavy cream + 1 tsp Swerve sweetener OR blended in blender with 2 TBS Kerry Gold Butter)

LUNCH – (1 CARB)

• Tuna melt (Sans bread) – broiled
  • Small can tuna
  • Mayo
  • Pinch Salt
  • No sugar added Sweet Relish or Diced Banana Peppers
    • COMBINE
  • Sharp cheddar cheddar cheese
    • ON TOP
• Pork rinds for dipping
• Water + Ultima Electrolyte Powder

DINNER – (3 CARBS)

• 4 0z. Chicken Breast – grilled
• Steamed Brocolli + Sharp cheddar cheese melted (3 carbs)

TUESDAY

BREAKFAST – (5 CARBS)

• Quest Chocolate Chip Cookie Bar
• Coffee (With 1 TBS heavy cream + 1 tsp Swerve sweetener OR blended in blender with 2 TBS Kerry Gold Butter)

LUNCH – (3 CARBS)

• Ceasar Chicken Salad
  • 2 TBS Marzetti Supreme Ceasar Dressing
  • 4 oz. Diced Grilled Chicken Breast
  • Home chopped Romaine, Iceburg, & Spinach Mix
  • Parmesan Cheese
• 6 oz. Coke Zero + Water

DINNER (0 CARBS)

• 3 Moore’s Covered Chicken Drumsticks
  • Pre-cook pack of 12
  • Smother in Moore’s Buffalo Sauce
  • Cook @ 400* for 15 minutes
  • Flip, resmother opposite side with Moore’s
  • Cook @ 400* for 10-15 additional minutes
• Parmesan Ranch or Blue Cheese dressing for dipping
• Celery + Pimiento Cheese Dip

 

WEDNESDAY

BREAKFAST (2-3 CARBS)

• 2 Frittata Muffins (2 carbs)
• Coffee (With 1 TBS heavy cream + 1 tsp Swerve sweetener OR blended in blender with 2 TBS Kerry Gold Butter) (1 carb if heavy cream)

LUNCH (0 CARBS)

• 3-4 Ham + Cheese + Pepperoni Roll Ups
• Diet Lipton Green Tea

DINNER – (6 CARBS)

• 4 0z. Chicken Breast – grilled
• Cauliflower Mashed Potatoes (4 servings)
  • 1 Head Cauliflower – wash & cut to pieces
  • 2 TBS heavy cream
  • 1/2 stick Kerry Gold Butter
    • Add above to microwaveable safe bowl
  • Microwave 6 minutes
    • Mix liquid/cauliflower
  • Microwave 6 additional minutes
    • Add 1 TBS Minced Garlic or equivalent garlic powder
    • Add 1 tspn Salt
  • Puree/Blend in blender 2-3 times.
• Green Beans
  • Add minimal Swerve and Salt for sweetness

THURSDAY

BREAKFAST – (0-1 CARBS)

• 3 Zero-Carb Sausage Links
• Coffee (With 1 TBS heavy cream + 1 tsp Swerve sweetener OR blended in blender with 2 TBS Kerry Gold Butter)

LUNCH – (1 CARBS)

• 2 Buffalo Drumsticks
• Blue Cheese Dressing for Dipping (1 carb)
• Celery
• Water

DINNER (1 CARB)

• FISH TACOS
• Provolone Taco Shells
  • Provolone slices placed on PARCHMENT PAPER (Wax paper will stick)
  • Cook in microwave 60-90 seconds depending on thickness
  • Form into tacos by pulling out of microwave and placing between 2 cans
• Baked fish of your choice
  • Put in baking dish
  • Melt 1/4 stick Kerry Gold Butter, .5 tsp pepper, and 1 tsp salt over top fish
  • Bake 10-20 minutes on 400* (or follow box directions)
• Chopped red onion (.5 carb)
• Diced Iceburg lettuce (.5 carb)
• Sharp cheddar cheese
• Jalepeno Sauce
  • MIX
    • 1 Diced jalepeno
    • 2-3 TBS mayo
    • 2 tsp ginger
    • Salt
    • Sriracha sauce
• Valentino Mexican Hot Sauce
• Avocado slices (1 carb)
• Layer above ingredients into 2 taco shells per diner and enjoy!
• Stevia Cream Soda or Diet Lipton Green Tea

 

FRIDAY

BREAKFAST (2-3 CARBS)

• 2 Frittata Muffins (2 carbs)
• Coffee (With 1 TBS heavy cream + 1 tsp Swerve sweetener OR blended in blender with 2 TBS Kerry Gold Butter) (1 carb if heavy cream)

LUNCH (1 CARBS)

• Pizza Bites (as many as you want)
  • Hormel Pepperonis
  • Roa’s Sensitive Formula Marinara (1 carb if you use 1/4 cup spread over pepperonis)
  • Parmesan Cheese
  • Use pepperonis as base. Add marinara. Top with parmesan.  Broil on high until cheese is melted.
• Coke Zero

DINNER – (12 CARBS)

• SPINACH ALFREDO PASTA (2 servings)
• 1 bag Tofu Shirataki Spaghetti or Fettucini Noodles (2 carbs)
  • Rinse with water and strain
  • Squish out all water by patting between a clean towel or paper towels
  • Cook alone in frying pan to remove as much liquid as possible
  • Set aside
• In a pan, combine and heat
  • 1 can NO SUGAR ADDED diced tomatoes (or dice your own tomato) (1 carb)
  • 2 TBS tomato paste (1 carb)
  • 1 tspn salt
  • 1 tspn pepper (1 carb)
• Add
  • 2 TBS heavy cream (2 carbs)
  • 4 oz. cream cheese (8 carbs)
  • 1/2 – 3/4 cup parmesan cheese
  • 1/2 cup mozzarella cheese
• Once melted, add
  • 10 oz. frozen spinach (3-5 carbs)
  • Tofu Shirataki Noodles
• Enjoy!
• 1 Glass Pinot Noir (3 carbs)

SATURDAY

BRUNCH (2-3 CARBS)

• 2 pieces Bacon OR 3 Sausage links
• Cream Cheese Pancakes (RECIPE HERE FROM IBREATHEIMHUNGRY blog) – We usually make 5 out of this mix, so they are about .5 carbs each)
  • 2 oz. cream cheese
  • 1 egg
  • 1 tspn Swerve sweetener
  • 1 tspn cinnamon
  • BLEND
  • Pour and cook on skillet like regular pancake mix
• Walden Farms Maple Syrup (the ONLY zero-carb brand)
• Coffee (With 1 TBS heavy cream + 1 tsp Swerve sweetener OR blended in blender with 2 TBS Kerry Gold Butter) (1 carb if heavy cream)

LUNCH

• Leftovers or Ceasar Salad

LATE AFTERNOON SNACK

• Quest Chocolate Chip Cookie Bar (4 net carbs)
  • OR (Atkins Chocolate Peanut Butter Bar)
• Cheese stick

DINNER – (3 CARBS)

• KETO BURGERS
  • Grilled Burgers + Worschershire Sauce + Lawry’s Sauce + Diced Onion (1 carb)
  • Romaine Lettuce as Bun replacement
  • Sliced Cheddar Cheese
  • Mayonnaise + Mustard
  • Pimiento Cheese + Jalepeno to top
  • If you NEED KETCHUP, you can make your own with THIS RECIPE FROM KETO DIET BLOG (Walden Farms brand also makes a ketchup version but it is very viscous/watery)
• Baked Asparagus
  • Place on aluminum foil
  • Drizzle with coconut oil
  • Add Lawry’s Seasoning Salt
  • Parmesan Cheese
  • Bake @ 400* for 15 minutes

 

SUNDAY

BRUNCH (1-3 CARBS)

• 2 pieces Bacon OR 3 Sausage links
• Omelet or Cream Cheese Pancakes again
• Coffee (With 1 TBS heavy cream + 1 tsp Swerve sweetener OR blended in blender with 2 TBS Kerry Gold Butter) (1 carb if heavy cream)

LUNCH (0-5 CARBS)

• Leftovers

LATE AFTERNOON SNACK (1-5 CARBS)

• Quest Chocolate Chip Cookie Bar (4 net carbs)
  • OR (Atkins Chocolate Peanut Butter Bar)
• Cheese stick

DINNER – (6 CARBS)

• FAT BOMB PIZZA (3.5 carbs per slice – usually eat 2 slices)
  • Melt each ingredient and blend together to form a dough:
    • 1 ½ cups grated mozzarella cheese
    • 2 tbsp cream cheese (56 g/ 2 oz)
    • 1 large egg
    • ½ tsp salt
    • ¾ cup coconut flour
    • 1 tspn thyme
    • 1 tspn parsley
    • 1 tspn basil or rosemary
  • Press out over parchment paper thinly
  • Cook at 425* F for 15-20 minutes
• Spread Roa’s Sensitive Formula Marinara (1 cup = 4 carbs) over cooked crust
  • Add toppings:
    • Parmesan and/or mozzarella cheese
    • Pepperonis
    • Jalepeno
    • Bacon
      • OR
    • Ham
    • Diced Pineapple (adds 3 carbs)
  • Cook until cheese is melted

 

EACH DAY, DESSERTS AND SNACKS ARE OPTIONAL DEPENDING ON HOW MANY CARBS YOU HAVE CONSUMED

+ WHAT YOU FEEL YOU NEED

DESSERTS (Optional: 2-5 CARBS)

• Halo top ice cream (5 carbs)
  • OR
• Block of Stevia sweetened Chocolate (2 carbs)
  • OR
• Lilly’s Sweetened Chocolate
  • OR
• Sugar-free Werther’s Hard Caramels with Sugar Alcohols only
  • OR
• Atkins bars or snack bars

SNACKS (Optional: 1-4 CARBS)

• Choose 2:
  • Babybel mini cheese wheel
  • Almonds (2-4 carbs, depending on quantity) or other nuts
  • Boiled Egg
  • Pork rinds
  • Polly-O Mozzarella Cheese stick
  • Celery / Pimiento Cheese
  • Small Ceasar Salad (1 carb)
  • Haas Avocado
  • Sunflower seeds (3 carbs)
  • 0 carb beef jerky
  • Total Zero Red Bull (1 carb)

I hope this helps you get started on your KETO diet.  Let me know in the comments below if you have any questions. I can also answer questions more quickly on my email: audiduncan@gmail.com.  Remember to add these recipes and log everything you eat with MYFITNESSPALcom.  Goodluck!