A well-rounded keto diet should consist of about 5% carbs, 10–30% protein, and 75% fat per day. Basically, your daily carb intake is limited to below 20 grams, which results in increased fat burning and potential health benefits, such as weight loss.

You need to focus on low-carb, high-fat foods like low-carb vegetables, meats, eggs, and dairy, as well as sugary drinks. Make sure you avoid unhealthy fats and highly processed products.

Who should avoid keto diet?

A keto diet is considered safe for most people; however, some people may need extra support or should not attempt the keto diet:

• People who are on medication for diabetes and high blood pressure
• People who have kidney damage
• Those who are at risk for heart disease
• Individuals with pre-existing liver or pancreatic condition
• Those who have undergone gallbladder removal
• Mothers who breastfeed

Getting started

Start fresh. Before you start with a keto diet, make sure your kitchen is keto-friendly to increase your chances of success.  

Here are some simple tips to help you get started with keto diet:

1. Avoid high glycemic foods like pasta, rice, and bread and choose high-fat, low-carb foods.
2. Eat plenty of non-starchy veggies like green leafy vegetables, cauliflower, and broccoli.
3. Eat healthy protein-rich foods, such as beef, fish, chicken, and tofu, moderately.
4. Eat healthy fat-rich foods, like avocados, olive oil, nuts, and cheese.

What fruits can you eat while on a keto diet? Although many are sugary fruits, there are some low-sugar fruits as well, which are easier to fit into your keto diet. This includes raspberries, strawberries, blackberries, and blueberries.

21-Day Keto Diet Meal Plan

To help you succeed with keto-friendly recipes, we give you a 21-day keto diet meal plan.

Week 1

Sunday

Breakfast: Keto scrambled eggs

Ingredients

• 1 oz. butter
• 2 eggs
• salt and pepper
  

Instructions

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

Lunch: Keto Asian beef salad

Ingredients

Sesame mayonnaise

• 1⁄3 cup mayonnaise
• 1 tsp sesame oil
• ½ tbsp lime juice
• salt and pepper

Beef

• 1 tbsp olive oil
• 1 tbsp fish sauce
• 1 tbsp grated fresh ginger
• 1 tsp chili flakes
• 1 lb ribeye steaks

Salad

• 6 (3½ oz) cherry tomatoes, halved
• 2 oz. cucumber, chopped into bite-sized pieces
• 3 oz. (21⁄3 cups) lettuce, chopped into bite-sized pieces
• ½ (2 oz) red onion, chopped into bite-sized pieces
• ½ cup (¼ oz) fresh cilantro, chopped
• 1 tsp sesame seeds
• 2 (1 oz) scallions, chopped into bite-sized pieces
  

Instructions

1. Prepare the sesame mayonnaise by mixing mayo with the sesame oil and lime juice. Season with salt and pepper. Set aside.
2. Mix all ingredients for the beef marinade and pour into a plastic bag. Add the beef and marinate for 15 minutes or more at room temperature.
3. Divide all the chopped vegetables, except the scallions, between two plates.
4. Heat a medium frying pan over medium heat.
5. Add sesame seeds to the dry pan, and toast them for a couple of minutes, or until they’re lightly browned and fragrant. Set aside.
6. Pat the meat dry on both sides with paper towels. On high heat, sear for a minute or two on each side, and then reduce heat to medium low, cooking until beef is medium, and then transfer to a cutting board.
7. Fry the scallions for a minute in the same pan.
8. Slice the meat, across the grain, into thin slices. Place beef and scallions on top of the vegetables.
9. Top with roasted sesame seeds.
10. Serve with a dollop of sesame mayonnaise on the side.
    

Dinner: Keto pesto chicken casserole with feta cheese and olives

Ingredients

• 1½ lbs boneless chicken thighs
• salt and pepper
• 2 tbsp butter or coconut oil
• 1⁄3 cup (2¾ oz) red pesto or green pesto
• 1¼ cups heavy whipping cream
• 3 oz. (2⁄3 cup) pitted olives
• 5 oz. feta cheese, diced
• 1 garlic clove, finely chopped
  

For serving

• 5 oz. (2½ cups) leafy greens
  

Instructions

1. Preheat the oven to 400°F (200°C).
2. Cut the chicken into bite-sized pieces. Season with salt and pepper.
3. Add butter or oil to a large skillet and fry the chicken pieces in batches on medium-high heat until golden brown.
4. Using store-bought low-carb red or green pesto, or making your own, mix pesto and heavy cream in a bowl.
5. Place the fried chicken pieces in a baking dish together with olives, feta cheese and garlic. Add the pesto/cream mixture.
6. Bake in the oven for 20–30 minutes, until the dish turns bubbly and light brown around the edges.

Monday

Breakfast: Keto cheese roll-ups

Ingredients

• 8 oz. (2 cups) cheddar cheese or provolone cheese or edam cheese, in slices
• 2 oz. butter
  

Instructions

• Place the cheese slices on a large cutting board.
• Slice butter with a cheese slicer or cut really thin pieces with a knife.
• Cover every cheese slice with butter and roll up. Serve as a snack.
  

Lunch: Keto caprese omelet

Ingredients

• 6 eggs
• salt and pepper
• 1 tbsp chopped fresh basil or dried basil
• 2 tbsp olive oil
• 3 oz. cherry tomatoes cut in halves or tomatoes cut in slices
• 5 oz. (1¼ cups) fresh mozzarella cheese, diced or sliced
  

Instructions

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

Dinner: Keto meat pie

Ingredients

Meat filling

• ½ (2 oz) yellow onion, finely chopped
• 1 garlic clove, finely chopped
• 2 tbsp butter or olive oil
• 1¼ lbs ground beef or ground turkey
• 2 tbsp dried oregano or dried basil
• ½ tsp salt
• ¼ tsp ground black pepper
• 3 tbsp tomato paste
• ½ cup water
  

Pie crust

• ¾ cup (3 oz) almond flour
• ¼ cup (1¼ oz) sesame seeds
• ¼ cup (¾ oz) coconut flour
• 1 tbsp ground psyllium husk powder
• 1 tsp baking powder
• 1 pinch salt
• 3 tbsp olive oil
• 1 large egg
• ¼ cup water
  

Topping

• 1 cup (7½ oz) cottage cheese
• 1 cup (4 oz) cheddar cheese, shredded
  

Instructions

Meat filling

1. Preheat the oven to 350°F (175°C).
2. Heat the butter or olive oil in a large frying pan, over medium heat.
3. Add the onion and cook for a few minutes until tender. Add the garlic, ground beef, oregano or basil, salt, and pepper.
4. Use a spatula to break the meat into smaller pieces, while mixing together.
5. Cook for 8–10 minutes or until no longer pink.
6. Add the tomato paste, water, and stir to combine.
7. Reduce heat to medium-low, and simmer uncovered for 20 minutes, stirring occasionally. Meanwhile, prepare the pie crust.
   

Pie crust

1. Mix the crust ingredients together using a food processor, or with a fork.
2. Place a round piece of parchment paper in a well-greased, 9–10" (23–25 cm) springform pan, or deep-dish pie pan.
3. Using a spatula or well-greased fingers, evenly press the dough onto the base and the sides of the pan. Prick the base and sides of the crust with a fork, to prevent bubbling.
4. Pre-bake the crust for 10 minutes. Remove from the oven and place the meat mixture in the crust.
5. In a small bowl, combine the cottage cheese and shredded cheese. Spread on top of the pie.
6. Bake on the lower rack for 30–40 minutes, or until golden in color.

Tuesday

Breakfast: Keto frittata with fresh spinach

Ingredients

• 5 oz. diced bacon or chorizo
• 2 tbsp butter
• 8 oz. (7½ cups) fresh spinach
• 8 eggs
• 1 cup heavy whipping cream
• 5 oz. (1¼ cups) cheddar cheese, shredded
• salt and pepper
  

Instructions

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

Lunch: Keto no-noodle chicken soup

Ingredients

• 4 oz. butter
• 2 tbsp dried minced onion
• 2 (2¾ oz.) celery stalks, chopped
• 6 oz. mushrooms, sliced
• 2 minced garlic cloves
• 8 cups chicken broth
• 2 oz. carrots, sliced
• 2 tsp dried parsley
• 1 tsp salt
• ¼ tsp ground black pepper
• 1½ (22⁄3 lbs) rotisserie chicken, shredded
• 5 oz. green cabbage, sliced into strips
  

Instructions

1. Melt the butter in a large pot, over medium heat.
2. Add dried onion, chopped celery, sliced mushrooms and garlic into the pot and cook for 3–4 minutes.
3. Add broth, sliced carrot, parsley, salt, and pepper. Simmer until vegetables are tender.
4. Add cooked chicken and cabbage. Simmer for an additional 8–12 minutes until the cabbage “noodles” are tender.
   

Dinner: Keto carbonara with zoodles

Ingredients

• 1 cup heavy whipping cream
• 2 tbsp butter
• 11 oz. bacon or pancetta, diced
• salt and pepper
• 1¾ lbs zucchini, zoodles
• 4 egg yolks
• 1 cup (2¾ oz.) shredded Parmesan cheese, save some for serving
  

Instructions

Zoodles

1. Use a spiralizer to create zucchini noodles (zoodles). If you don’t have a spiralizer, a potato peeler can be used instead to create slightly wider zoodles.
   

Bacon

1. In a large frying pan, melt butter over medium heat. Add bacon and fry until crispy.
2. Set aside the bacon in the pan, including the fat, and allow it to cool.
   

Sauce

1. Pour heavy cream into a saucepan over medium-high heat and bring to a boil. Add a pinch of salt.
2. Reduce the heat and continue to gently boil until the cream has reduced down by approximately one quarter.
3. Remove the saucepan from the heat and allow the cream to reduce in temperature, stir occasionally to prevent a skin from forming.
4. In a separate bowl (while the cream is reducing), combine the egg yolks, cooked diced bacon including the fat, and parmesan cheese.
5. Add the egg-bacon-parmesan cheese mixture to the just warm sauce, stirring continuously to ensure the egg mixture does not scramble. Add salt and pepper to taste.
6. Return the saucepan to medium-low heat to gently warm the sauce.
7. Add the zoodles to the saucepan and warm through (1–2 minutes).

Wednesday

Breakfast: Dairy-free keto latte

Ingredients

• 2 eggs
• 2 tbsp coconut oil
• 1½ cups coffee
• 1 pinch vanilla extract
• 1 tsp pumpkin pie spice or ground ginger
  

Instructions

1. Blend all ingredients in a blender. You need to be quick so the eggs don't cook in the boiling water!
2. Drink immediately.
   

Lunch: Keto avocado, bacon and goat-cheese salad

Ingredients

• 8 oz. goat cheese, log
• 5 oz. bacon
• 2 (14 oz.) avocados, sliced
• 4 cups (2¾ oz.) arugula lettuce
• ½ cup (1¾ oz.) walnuts
  

Dressing

• 1 tbsp lemon juice
• ½ cup mayonnaise or vegan mayonnaise
• ¼ cup olive oil
• salt and pepper
  

Instructions

1. Preheat the oven to 400°F (200°C). Line a baking dish with parchment paper.
2. Using a sharp knife, slice the goat cheese into round, 1/2" (1 cm) slices and place in the baking dish. Bake on the upper rack for about 15–20 minutes, or until golden.
3. Meanwhile, place the bacon in a large, non-stick pan. Fry over medium heat until crispy, turning occasionally.
4. Place the avocado slices on top of the arugula. Add the fried bacon and goat cheese. Sprinkle walnuts on top and serve with the dressing.
   

Dressing

1. Add the dressing ingredients to a tall and narrow, mixing container. Using an immersion blender, blend together until well combined.
   

Dinner: Keto pizza

Ingredients

• Crust
• 4 eggs
• 1½ cups (6 oz.) shredded mozzarella cheese
  

Topping

• 3 tbsp unsweetened tomato sauce
• 1 tsp dried oregano
• 1¼ cups (6 oz.) shredded provolone cheese
• 1½ oz. pepperoni
• olives (optional)
  

For serving

• 2 oz. (1 cup) leafy greens
• ¼ cup olive oil
• salt and ground black pepper
  

Instructions

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

Thursday

Breakfast: Keto mushroom omelet

Ingredients

• 3 eggs
• 1 oz. butter, for frying
• 1 oz. (4 tbsp) cheddar cheese
• ¼ (1 oz.) yellow onion, chopped
• 4 large mushrooms, sliced
• salt and pepper
  

Instructions

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

Lunch: Keto smoked salmon plate

Ingredients

• 12 oz. smoked salmon
• 4 tbsp mayonnaise
• 2 cups (2 oz.) baby spinach
• 1 tbsp olive oil
• ½ lime
• salt and pepper
  

Instructions

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

Dinner: Keto tortilla with ground beef and salsa

Ingredients

Low-carb tortillas

• 2 eggs
• 2 egg whites
• 5 oz. (2⁄3 cup) cream cheese, softened
• ½ tsp salt
• 1½ tsp ground psyllium husk powder
• 1 tbsp coconut flour
  

Filling

• 2 tbsp olive oil
• 1 lb ground beef or ground turkey, at room temperature
• 2 tbsp Tex-Mex seasoning
• ½ cup water
• salt and pepper
  

Salsa

• 2 (14 oz.) avocados, diced
• 1 (4 oz.) tomato, diced
• 2 tbsp lime juice
• 1 tbsp olive oil
• ½ cup (¼ oz.) fresh cilantro, chopped
• salt and pepper
  

For serving

• 1½ cups (6 oz.) shredded Mexican cheese
• 3 oz. (21⁄3 cups) shredded lettuce
  

Instructions

Low-carb tortillas

1. Preheat the oven to 400°F (200°C).
2. Using an electric mixer with the whisk attachment, whisk the eggs and egg whites until fluffy, preferably for a few minutes.
3. In a separate large bowl, beat the cream cheese until smooth.
4. Add the eggs to the cream cheese, and whisk until the eggs and cream cheese form a smooth batter.
5. Mix salt, psyllium husk, and coconut flour in a small bowl.
6. Add the flour mix one spoon at a time into the batter and continue to whisk some more. Let the batter sit for a few minutes, or until the batter is thick like an American pancake batter. How fast the batter will swell depends on the brand of psyllium husk – some trial and error might be needed.
7. Bring out two baking sheets and place parchment paper on each. Using a spatula, spread the batter thinly (no more than ¼ inch thick, 0.5cm) into 4–6 circles or 2 rectangles.
8. Bake on the upper rack for about 5 minutes or more, until the tortilla turns a little brown around the edges. Carefully check the bottom side so that it doesn't burn.
   

Filling

1. Place a large frying pan over medium-high heat and heat up the oil. Add the ground beef and fry until cooked through.
2. Add the tex-mex seasoning and water and stir. Let simmer until most of the water is gone. Taste to see if it needs additional seasoning.
   

Salsa and serving

1. Make the salsa from avocado, tomatoes, lime juice, olive oil, and fresh cilantro. Salt and pepper to taste.
2. Serve beef filling in a tortilla, with shredded cheese, salsa, and shredded leafy greens.

Friday

Breakfast: Keto egg and bacon casserole

Ingredients

• 5 oz. bacon, diced, room temperature
• 2 oz. (2 cups) fresh spinach
• 4 large eggs, lightly beaten
• 1 tbsp finely chopped, fresh chives (optional)
• ¼ tsp salt
• 1⁄8 tsp ground black pepper
• butter, for greasing
  

Instructions

1. Preheat the oven to 400°F (200°C). Grease a 9"x13" (23x33 cm) baking dish with butter, and line a plate with paper towels. Set aside.
2. Add diced bacon to a cold frying pan or skillet. Place over medium heat, and cook for 10 minutes or until crispy, stirring occasionally. Using a slotted spoon, transfer the bacon to the paper towels, and reserve the bacon fat in the pan.
3. Sautée the spinach in the bacon fat for one minute, or until slightly wilted. Remove from heat.
4. In a medium-sized bowl, mix together the eggs, bacon, spinach (with bacon grease from the pan) chives, salt, and pepper.
5. Pour egg mixture into the baking dish(es) and bake on the middle oven rack for 10–15 minutes, or until lightly browned, and set.
6. Cool for a few minutes, slice and serve.
   

Lunch: Keto quesadillas

Ingredients

Low-carb tortillas

• 2 eggs
• 2 egg whites
• 6 oz. (¾ cup) cream cheese
• ½ tsp salt
• 1½ tsp ground psyllium husk powder
• 1 tbsp coconut flour
  

Filling

• 1 tbsp olive oil or butter, for frying
• 5 oz. (1¼ cups) Mexican cheese or any hard cheese of your liking
• 1 oz. (1 cup) baby spinach
  

Instructions

Tortillas

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

Quesadillas

1. Heat oil or butter in a small, non-stick skillet over medium heat.
2. Put a tortilla in the frying pan and sprinkle with cheese, spinach and with some more cheese. Top with another tortilla.
3. Fry each quesadilla for about a minute on each side. You’ll know it’s done when the cheese melts.
   

Dinner: Keto Asian cabbage stir-fry

Ingredients

• 1 lb green cabbage
• 4 oz. butter, divided
• 1 tsp salt
• 1 tsp onion powder
• ¼ tsp ground black pepper
• 1 tbsp white wine vinegar
• 2 garlic cloves, minced
• 1 tsp chili flakes
• 2 oz. (92⁄3 tbsp) fresh ginger, finely chopped or grated
• 1¼ lbs ground beef or ground turkey
• 3 (1½ oz.) scallions, chopped in 1/2" (1.5 cm) slices
• 1 tbsp sesame oil
  

Wasabi mayonnaise

• 1 cup mayonnaise or vegan mayonnaise
• ½ tbsp wasabi paste
  

Instructions

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

Saturday

Breakfast: Keto pancakes with berries and whipped cream

Ingredients

Pancakes

• 4 eggs
• 7 oz. (1 cup) cottage cheese
• 1 tbsp ground psyllium husk powder
• 2 oz. butter or coconut oil, for frying
  

Toppings

• 2 oz. fresh raspberries or fresh blueberries or fresh strawberries
• 1 cup heavy whipping cream
  

Instructions

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

Lunch: Italian keto plate

Ingredients

• 6 oz. (1½ cups) fresh mozzarella cheese
• 6 oz. prosciutto, sliced
• 2 (8 oz.) tomatoes
• 2 tbsp olive oil
• 10 green olives
• salt and pepper
  

Instructions

1. Put tomatoes, prosciutto, cheese and olives on a plate. Serve with olive oil and season with salt and pepper to taste.
   

Dinner: Pork chops with green beans and garlic butter

Ingredients

Garlic butter

• 5 oz. butter, at room temperature
• ½ tbsp garlic powder
• 1 tbsp dried parsley
• 1 tbsp lemon juice
• salt and pepper
  

Pork chops

• 1½ lbs pork chops
• 2 oz. butter, for frying
• 1 lb fresh green beans
• salt and pepper
  

Instructions

1. Mix butter, garlic, parsley and lemon juice. Season with salt and pepper to taste. Set aside.
2. Make a few small cuts in the fat surrounding the chops to help them stay flat when frying. Season with salt and pepper.
3. In a large frying pan, melt the butter over medium-high heat. Add the chops and fry for about 5 minutes on each side or until golden brown and thoroughly cooked through.
4. Remove the chops from the pan and keep warm.
5. Use the same skillet and add the beans. Salt and pepper to taste. Cook over medium-high heat until the beans have a vibrant color and are slightly softened but still a bit crunchy.
6. Serve the pork chops and beans together with a dollop of garlic butter melting on top.

Week 2

Sunday

Breakfast: No-bread keto breakfast sandwich

Ingredients

• 2 tbsp butter
• 4 eggs
• salt and pepper
• 1 oz. smoked deli ham
• 2 oz. (½ cup) cheddar cheese or provolone cheese or edam cheese, cut in thick slices
• a few drops of tabasco or Worcestershire sauce (optional)
  

Instructions

1. Add butter to a large frying pan and place it over medium heat. Add the eggs and fry them over easy, on both sides. Salt and pepper to taste.
2. Use a fried egg as the base for each "sandwich". Place the ham/pastrami/cold cuts on each stack next, and then add the cheese. Top off each stack with a fried egg. Leave in the pan, on low heat, if you want the cheese to melt.
3. Sprinkle a few drops of Tabasco or Worcestershire sauce if you want, and serve immediately.
   

Lunch: Keto tuna salad with boiled eggs

Ingredients

• 4 oz. (1¼ cups) celery stalks
• 2 (1 oz.) scallions
• 5 oz. tuna in olive oil
• ½ lemon, zest and juice
• ¼ cup mayonnaise
• 1 tsp Dijon mustard
• 4 eggs
• 6 oz. Romaine lettuce
• 4 oz. cherry tomatoes
• 2 tbsp olive oil
• salt and pepper
  

Instructions

1. Chop celery and scallions finely. Add to a medium-sized bowl together with tuna, lemon, mayonnaise and mustard. Stir to combine, and season with salt and pepper. Set aside.
2. Add eggs to a saucepan, and add water until it covers the eggs. Bring to a boil and let simmer for 5–6 minutes (soft-medium) or 8–10 minutes (hardboiled).
3. Place in ice-cold water immediately when done to make the eggs easier to peel. Divide them into wedges or halves.
4. Place tuna mix and eggs on a bed of romaine lettuce. Add tomatoes and drizzle olive oil on top. Season with salt and pepper to taste.
   

Dinner: Keto hamburger patties with creamy tomato sauce and fried cabbage

Ingredients

Hamburger patties

• 1½ lbs ground beef or ground turkey
• 1 egg
• 3 oz. crumbled feta cheese
• 1 tsp salt
• ¼ tsp ground black pepper
• 2 oz. (3½ cups) fresh parsley, finely chopped
• 1 tbsp olive oil, for frying
• 2 tbsp butter, for frying
  

Gravy

• ¾ cup heavy whipping cream
• 2 tbsp fresh parsley, coarsely chopped
• 2 tbsp tomato paste or ajvar relish
• salt and pepper
  

Fried green cabbage

• 1¼ lbs shredded green cabbage
• 3 oz. butter
• salt and pepper
  

Instructions

Hamburger patties and gravy

1. Add all ingredients for the hamburgers to a large bowl. Blend it using a wooden spoon or your clean hands. Don't over mix since that can make your patties tough. Use wet hands to form eight oblong patties.
2. Add butter and olive oil to a large frying pan. Fry over medium-high heat for at least 10 minutes or until the patties have turned a nice color. Flip them a few times for even cooking.
3. In a small bowl, whisk together the tomato paste and cream. Add this mixture to the pan when the patties are almost done. Stir and let simmer for a few minutes. Salt and pepper to taste.
4. Sprinkle chopped parsley on top before serving.
   

Butter-fried green cabbage

1. Shred the cabbage finely using a food processor or sharp knife.
2. Add butter to a large frying pan.
3. Place the pan over medium high heat and sauté the shredded cabbage for at least 15 minutes or until the cabbage is wilted and golden brown around the edges.
4. Stir regularly and lower the heat a little towards the end. Add salt and pepper to taste.

Monday

Breakfast: Butter coffee

Ingredients

• 1 cup hot coffee freshly brewed
• 2 tbsp unsalted butter
• 1 tbsp MCT oil or coconut oil
  

Instructions

1. Combine all ingredients in a blender. Blend until smooth and frothy.
2. Serve immediately.
   

Lunch: Keto roast beef and cheddar plate

Ingredients

• 8 oz. deli roast beef, rolled
• 5 oz. (1¼ cups) cheddar cheese, cut in finger-like slices
• 1 (7 oz.) avocado, sliced
• 6 radishes, sliced
• 1 (½ oz.) scallion, cut on an angle
• 4 tbsp mayonnaise
• 1 tbsp Dijon mustard
• 2 oz. (1½ cups) lettuce
• 1 tbsp extra virgin olive oil
• salt and pepper
  

Instructions

1. Place the roast beef, cheese, avocado, scallion, and radishes on a plate.
2. Serve with lettuce, olive oil, mustard, and a hearty dollop of mayonnaise.
   

Dinner: Keto fried salmon with broccoli and cheese

Ingredients

• 1 lb broccoli
• 3 oz. butter
• salt and pepper
• 1 cup (4 oz.) shredded cheddar cheese
• 1½ lbs salmon, boneless fillets
• 1 lime (optional)
  

Instructions

1. Preheat the oven to 400°F (200°C), preferably using the broiler setting.
2. Cut the broccoli into small florets and let simmer in lightly salted water for a couple of minutes. Make sure the broccoli maintains its chewy texture and delicate color.
3. Drain the broccoli and discard the boiling water. Set aside, uncovered, for a minute or two to allow the steam to evaporate.
4. Place the drained broccoli in a well-greased baking dish. Add butter and pepper to taste.
5. Sprinkle cheese on top of the broccoli and bake in the oven for 15–20 minutes or until the cheese turns a golden color.
6. In the meantime, season the salmon with salt and pepper and fry in plenty of butter, a few minutes on each side. The lime can be fried in the same pan or be served raw. This step can also be made on an outdoor grill.

Tuesday

Breakfast: Keto coconut porridge

Ingredients

• 1 egg, beaten
• 1 tbsp coconut flour
• ¼ tsp ground psyllium husk powder
• ¼ tsp salt
• 1 oz. butter or coconut oil
• 4 tbsp coconut cream
  

Instructions

1. In a small bowl, combine the egg, coconut flour, psyllium husk powder and salt.
2. Over low heat, melt the butter and coconut cream. Slowly whisk in the egg mixture, combining until you achieve a creamy, thick texture.
3. Serve with coconut milk or cream. Top your porridge with a few fresh or frozen berries and enjoy!
   

Lunch: Keto shrimp and artichoke plate

Ingredients

• 4 eggs
• 11 oz. cooked and peeled shrimp
• 14 oz. canned artichokes
• 6 sun-dried tomatoes in oil
• 4 tbsp mayonnaise
• 2 cups (2 oz.) baby spinach
• 2 tbsp olive oil
• salt and pepper
  

Instructions

1. Begin by cooking the eggs. Lower them carefully into boiling water and boil for 4–8 minutes depending on whether you like them soft or hard boiled.
2. Cool the eggs in ice-cold water for 1–2 minutes when they're done; this will make it easier to remove the shell.
3. Place eggs, shrimp, artichokes, mayonnaise, sun-dried tomatoes and spinach on a plate.
4. Drizzle olive oil over the spinach. Season to taste with salt and pepper and serve.
   

Dinner: Keto chicken casserole

Ingredients

• ¾ cup heavy whipping cream
• ½ cup (4 oz.) cream cheese
• 3 tbsp green pesto
• 1 tbsp lemon juice
• salt and pepper
• 1½ oz. butter
• 2 lbs skinless boneless chicken thighs, cut into bite-sized pieces
• 6 oz. leeks, finely chopped
• 4 oz. cherry tomatoes, halved
• ¾ lb cauliflower, cut into small florets
• 2 cups (8 oz.) cheddar cheese, shredded
  

Instructions

1. Preheat the oven to 400°F (200°C).
2. Mix cream and cream cheese with pesto and lemon juice. Salt and pepper to taste.
3. In a large pan over medium-high heat, melt the butter. Add the chicken, season with salt and pepper, and fry until they turn a nice golden brown.
4. Place the chicken in a greased 9 x 13" (23 x 33 cm) baking dish, and pour in the cream mixture.
5. Top chicken with leek, tomatoes, and cauliflower.
6. Sprinkle cheese on top and bake in the middle of the oven for at least 30 minutes or until the chicken is fully cooked. If the casserole is at risk of burning before it's done, cover it with a piece of aluminium foil, lower the heat and let cook for a little longer.

Wednesday

Breakfast: Keto egg muffins

Ingredients

• 2 (1 oz.) scallions, finely chopped
• 5 oz. cooked bacon or salami, chopped
• 12 eggs
• 2 tbsp red pesto or green pesto (optional)
• salt and pepper, to taste
• 1½ cups (6 oz.) shredded cheddar cheese
  

Instructions

1. Preheat the oven to 350°F (175°C).
2. Line a muffin tin with insertable baking cups, or grease a silicone muffin tin with butter, or use a non-stick muffin tin (two muffins per serving).
3. Add scallions and the cooked bacon or salami, to the bottom of the tin.
4. Whisk together the eggs, pesto, salt, and pepper, until combined.
5. Pour the egg mixture on top of the scallions and meat. Sprinkle the cheese on top.
6. Bake for 15–20 minutes, depending on the size of the muffin tin.
   

Lunch: Keto cauliflower soup with crispy pancetta

Ingredients

• 1 lb cauliflower, cut into small florets, divided
• 1 tbsp butter
• 7 oz. pancetta, diced or bacon
• 3 oz. pecans, coarsely chopped
• 1 tsp paprika powder or smoked chili powder
• 4 cups chicken broth or vegetable stock
• 7 oz. (4⁄5 cup) cream cheese
• 1 tbsp Dijon mustard
• 4 oz. (½ cup) unsalted butter
• ¾ tsp salt
• ½ tsp pepper
  

Instructions

1. Chop a handful of the cauliflower florets, into ¼ inch (0.5 cm) pieces.
2. Melt the butter in a medium-sized frying pan, over medium-high heat. Add the chopped cauliflower pieces, and pancetta. Sauté for about 8–10 minutes or until the pancetta becomes crispy. During the last few minutes, stir in the pecans and paprika. Set aside.
3. Add the broth and the rest of the cauliflower florets to a medium-sized, soup pot. Cover and bring to a boil for a couple of minutes, over high heat.
4. Reduce the temperature to medium, and add the cream cheese, mustard, butter, salt, and pepper. Using an immersion blender, combine the ingredients to the desired consistency; blending the mixture for a longer time will produce a creamier soup.
5. To serve, ladle the soup into bowls, and top with the pancetta-pecan mixture.
   

Dinner: Keto cheeseburger

Ingredients

Salsa

• 2 (8 oz.) tomatoes
• 2 (1 oz.) scallions
• 1 (7 oz.) avocado
• 1 tbsp olive oil
• 2 tbsp fresh cilantro, chopped
• salt, to taste
  

Burgers

• 1½ lbs ground beef
• 1 cup (4 oz.) cheddar cheese, shredded and divided
• 2 tsp garlic powder
• 2 tsp onion powder
• 2 tsp paprika powder
• 2 tbsp fresh oregano, finely chopped
• 2 tbsp butter, for frying
  

Toppings

• 5 oz. (4 cups) lettuce
• ½ cup mayonnaise or vegan mayonnaise
• 5 oz. cooked bacon, crumbled
• 4 tbsp pickled jalapeños, chopped
• 2½ oz. sliced dill pickles
• 4 tbsp Dijon mustard
  

Instructions

1. Chop up the salsa ingredients and stir together in a small bowl. Set aside.
2. Mix in seasoning and half the cheese into the ground beef, combining with hands or a wooden spoon until blended.
3. Make four burgers and fry in a pan or grill if you prefer. Season with salt and pepper, and add the remaining cheese on top towards the end.
4. Serve on lettuce with mayo, bacon, pickled jalapeños, dill pickle and mustard. And don't forget the homemade salsa!

Thursday

Breakfast: Boiled eggs with mayonnaise

Ingredients

• 6 large eggs
• 2 tbsp mayonnaise or vegan mayonnaise
• 6 oz. green asparagus
• salt to taste
  

Instructions

1. Fill a large pot with water and bring to a boil over high heat.
2. Carefully, place the eggs in the boiling water.
3. Boil the eggs for 5–6 minutes for soft-boiled eggs, 6–8 minutes for medium-boiled, and 8–10 minutes for hard-boiled eggs.
4. Remove the eggs from the water with a slotted spoon and let them cool in cold water. Keep the pot filled with the boiling water for the asparagus.
5. Add the asparagus to the boiling water and cook for about 5 minutes until tender.
6. Peel the eggs, cut them in half. Serve with asparagus, salt and mayonnaise.
   

Lunch: Keto Caesar salad

Ingredients

Dressing

• ½ cup mayonnaise
• 1 tbsp Dijon mustard
• ½ lemon, zest and juice
• ¼ cup (2⁄3 oz.) grated shredded Parmesan cheese
• 2 tbsp finely chopped filets of anchovies
• 1 garlic clove, pressed or finely chopped
• salt and pepper
  

Salad

• 12 oz. chicken breasts, bone-in with skin
• salt and pepper
• 1 tbsp olive oil
• 3 oz. bacon
• 7 oz. Romaine lettuce, chopped
• ½ cup (11⁄3 oz.) shredded Parmesan cheese
  

Instructions

1. Preheat the oven to 350°F (175°C).
2. Mix the ingredients for the dressing with a whisk or an immersion blender. Set aside in the refrigerator.
3. Place the chicken breasts in a greased baking dish.
4. Season the chicken with salt and pepper and drizzle olive oil or melted butter on top. Bake the chicken in the oven for about 20 minutes or until fully cooked through. You can also cook the chicken on the stove top if you prefer.
5. Fry the bacon until crisp. Place lettuce as a base on two plates. Top with sliced chicken and the crispy, crumbled bacon.
6. Finish with a generous dollop of dressing and a good grating of parmesan cheese.
   

Dinner: Keto fathead pizza

Ingredients

Crust

• 1½ cups (6 oz.) mozzarella cheese, shredded
• 2 tbsp cream cheese
• ¾ cup (3 oz.) almond flour
• 1 tsp white wine vinegar
• 1 egg
• ½ tsp salt
• olive oil, to grease your hands
  

Topping

• 8 oz. fresh italian sausage
• 1 tbsp butter
• ½ cup unsweetened tomato sauce
• ½ tsp dried oregano
• 1½ cups (6 oz.) mozzarella cheese, shredded
  

Instructions

1. Preheat the oven to 400°F (200°C).
2. Heat mozzarella and cream cheese in a non-stick pan on medium heat or in a bowl in the microwave oven. Stir until they melt together. Add the other ingredients and mix well. Tip: use a hand mixer with dough hooks.
3. Moisten your hands with olive oil and flatten the dough on parchment paper, making a circle about 8" (20 cm) in diameter. You can also use a rolling pin to flatten the dough between two sheets of parchment paper.
4. Remove the top parchment sheet (if used). Prick the crust with a fork (all over) and bake in the oven for 10–15 minutes until golden brown. Remove from the oven.
5. While the crust is baking, sautée the ground sausage meat in olive oil or butter.
6. Spread a thin layer of tomato sauce on the crust. Top the pizza with meat and plenty of cheese. Bake for 10–15 minutes or until the cheese has melted.
7. Sprinkle with oregano and enjoy!

Friday

Breakfast: Classic bacon and eggs

Ingredients

• 8 eggs
• 9 oz. bacon, in slices
• cherry tomatoes (optional)
• fresh thyme (optional)
  

Instructions

1. Fry the bacon in a pan on medium high heat until crispy. Put aside on a plate. Leave the rendered fat in the pan.
2. Use the same pan to fry the eggs. Place it over medium heat and crack your eggs into the bacon grease. You can also crack them into a measuring cup and carefully pour into the pan to avoid splattering of hot grease.
3. Cook the eggs any way you like them. For sunny side up, leave the eggs to fry on one side and cover the pan with a lid to make sure they get cooked on top. For eggs cooked over easy, flip the eggs over after a few minutes and cook for another minute. Cut the cherry tomatoes in half and fry them at the same time.
4. Salt and pepper to taste.
   

Lunch: Keto salmon-filled avocados

Ingredients

• 2 (14 oz.) avocados
• 8 oz. smoked salmon
• ½ cup sour cream
• salt and pepper
• 2 tbsp lemon juice (optional)
  

Instructions

1. Cut avocados in half and remove the pit.
2. Place a dollop of crème fraiche or mayonnaise in the hollow of the avocado and add smoked salmon on top.
3. Season to taste with salt and a squeeze lemon juice for extra flavor (and to keep the avocado from turning brown).
   

Dinner: Keto ribeye steak with oven-roasted vegetables

Ingredients

Garlic butter

• 5 oz. butter, at room temperature
• 2 garlic cloves, minced
• salt and pepper
  

Steak and veggies

• ¾ lb broccoli, cut into florets
• ½ whole garlic
• 10 oz. cherry tomatoes
• 3 tbsp olive oil
• 1 tbsp dried thyme or dried oregano or dried basil
• 1½ lbs ribeye steaks
• salt and pepper
  

Instructions

1. Mix the butter with garlic, salt, and pepper. Set aside.
2. Preheat your oven to 450°F (225°C). Take your meat out of the fridge for about 20–30 minutes to bring it to room temperature. Separate the whole garlic head into cloves but don't peel them.
3. Grease a large roasting pan and place the broccoli, garlic and tomatoes in a single layer. Season with thyme, oregano or basil and drizzle olive oil on top. Give it a stir to coat and then place the roasting pan in the oven for 10 minutes.
4. Brush the meat with olive oil and season generously with salt and pepper. Fry quickly on high heat in a frying pan. At this point, you're only looking to give the meat a nice seared surface.
5. Remove the pan from the oven and make room for the meat among the vegetables.
6. Lower the heat to 400°F (200°C) and place the pan back in the oven for just a few minutes up to 15, depending on how you like your meat—medium-rare 135°F (58°C), medium 145°F (63°C) or well-done 155°F (68°C).
7. Remove from the oven and place a dollop of garlic butter on each piece of meat. Serve straight away.

Saturday

Breakfast: Keto western omelet

Ingredients

• 6 eggs
• 2 tbsp heavy whipping cream or sour cream
• salt and pepper
• 3 oz. (¾ cup) cheddar cheese, shredded and divided
• 2 oz. butter
• 5 oz. smoked deli ham, diced
• ½ (2 oz.) yellow onion, finely chopped
• ½ (2½ oz.) green bell pepper, finely chopped
  

Instructions

1. In a mixing bowl, whisk eggs and cream until fluffy. Add salt and pepper.
2. Add half of the shredded cheese and mix well.
3. Melt the butter in a large frying pan on medium heat.
4. Sauté the diced ham, onion and peppers for a few minutes. Add the egg mixture and fry until the omelet is almost firm. Be extra mindful not to burn the edges.
5. Reduce the heat after a little while. Sprinkle the rest of the cheese on top. Fold the omelet if desired.
6. Serve immediately and enjoy!
   

Lunch: Keto prosciutto-wrapped asparagus with goat cheese

Ingredients

• 12 pieces of green asparagus
• 2 oz. prosciutto, in thin slices
• 5 oz. goat cheese
• ¼ tsp ground black pepper
• 2 tbsp olive oil
  

Instructions

1. Preheat your oven to 450°F (225°C), preferably with the broiler function on.
2. Wash and trim the asparagus.
3. Slice the cheese into as many pieces as asparagus, and then divide each slice in two.
4. Cut the slices of prosciutto in two pieces lengthwise and wrap each piece around one asparagus and two pieces of cheese.
5. Place in a baking dish lined with parchment paper. Add pepper and drizzle with olive oil.
6. Broil in the oven for about 15 minutes until golden brown.
   

Dinner: Creamy keto fish casserole

Ingredients

• 1 tbsp butter, for greasing baking dish
• 3 tbsp olive oil
• 1 lb broccoli, small florets
• 1 tsp salt
• ½ tsp ground black pepper
• 4 oz. (1¼ cups) scallions, finely chopped
• 2 tbsp small capers (non-pareils)
• 1½ lbs white fish (see tip), cut into serving-sized pieces
• 1 tbsp dried parsley
• 1¼ cups heavy whipping cream
• 1 tbsp Dijon mustard
• 3 oz. butter, cut into thin, equal slices
  

For serving

• 5 oz. (2½ cups) leafy greens (optional)
  

Instructions

1. Preheat the oven to 400°F (200°C). Grease a 13" x 9" (33 x 23 cm) baking dish, set aside.
2. Heat the oil in a large frying pan, over medium-high heat. Add the broccoli, and stir-fry for 5 minutes, or until lightly browned and tender. Season with salt and pepper.
3. Add the scallions and capers, stir together, and fry for a couple of minutes. Spoon the broccoli mixture into the baking dish.
4. Place the fish among the vegetables.
5. In a medium-sized bowl, whisk together the parsley, whipping cream, and mustard. Pour over the fish and vegetables. Top with the sliced butter.
6. Bake on the middle rack, uncovered, for 20 minutes or until the fish is cooked through, and flakes easily with a fork.
7. Serve as is, or with leafy greens on the side.

Week 3

Sunday

Breakfast: Traditional keto low carb chaffle recipe

Ingredients

• 1 egg (or just an egg white for a crispier chaffle)
• 1/2 cup cheddar cheese, shredded
  

Instructions

1. Turn the waffle maker on or plug it in so that it heats and grease both sides.
2. In a small bowl, crack an egg then add the 1/2 cup cheddar cheese and stir to combine.
3. For a crispier chaffle, use just the egg white instead of the entire egg.
4. Pour 1/2 of the batter in the waffle maker and close the top.
5. Cook for 3–4 minutes or until it reaches desired doneness.
6. Carefully remove from the waffle maker and set aside for 2–3 minutes to give it time to crisp.
   

Lunch: Keto chicken enchilada bowl

Ingredients

• ⅓ lb cooked chicken breast tenders
• 1 cup cooked cauliflower rice I
• ½ cup Hatch red enchilada sauce or homemade low carb enchilada sauce
• ⅔ cup grated cheese (cheddar, jack, pepper jack or a combination)
• 2 tbsp sliced black olives
• 2 tbsp canned sliced jalapeno peppers *optional
• ½ sliced avocado
• 2 tbsp sour cream
  

Instructions

1. Preheat oven to 375℉ (190℃).
2. Add cooked cauliflower rice to two oven-safe bowls. Divide grilled chicken tenders and distribute them to each bowl on top of the cauliflower rice.
3. Pour ¼ cup of enchilada sauce over each chicken and cauliflower rice bowl. Sprinkle each with ⅓ cup grated cheeses. Add olive slices and optional jalapeno pepper slices.
4. Place each bowl in the oven and bake for 8 to10 minutes or until the cheese has melted.
5. Remove bowls from the oven and garnish with sour cream and sliced avocado and serve.
   

Dinner: Garlic butter chive parmesan pork

Ingredients

• 12 whole pork chops, thin sliced and boneless (about 3–4 ounces each)
• 1/2 cup butter, softened
• 2 tbsp olive oil
• 2 tbsp dried chives
• 1/4 cup parmesan cheese, finely grated, plus more for garnish
• 4 cloves garlic, grated
• 1/4 tsp ground black pepper
• 1/4 tsp salt
• 1/4 cup green onions, sliced, for garnish (optional)
  

Instructions

1. Preheat your oven to 350 degrees. Line a baking sheet with aluminum foil and set aside.
2. In a bowl, whisk together the butter, olive oil, chives, parmesan, and garlic. Set aside.
3. Lightly salt and pepper both sides of the chops.
4. Over medium-high heat, grill the pork chops for 2–3 minutes on each side—just until dark grill marks appear.
5. Transfer the grilled pork chops to the baking sheet. Smear the top of the chops with half the butter mixture.
6. Bake for 15 minutes.
7. Remove from the oven, flip the chops and smear with the remaining butter mixture.
8. Return to the oven and bake for another 15 minutes.
9. Garnish with freshly chopped green onions and parmesan cheese. Serve immediately.

Monday

Breakfast: Easy keto paleo vanilla mug cake

Ingredients

• 1 tbsp coconut oil (measured solid, then melted)
• 3 tbsp unsweetened almond milk (or any milk of choice)
• 1 medium vanilla bean (seeds scraped)
• 3 tbsp wholesome yum blanched almond flour
• 1 tbsp wholesome yum coconut flour
• 1 tbsp besti monk fruit erythritol blend (or any sweetener of choice)
• 1/2 tsp gluten-free baking powder
• 1 pinch sea salt
• 1 large egg
  

Instructions

1. Melt the coconut oil in a mug or ramekin in the microwave (about 30–45 seconds). Stir in the almond milk, and scraped vanilla bean seeds.
2. Add the almond flour, coconut flour, sweetener, gluten-free baking powder, sea salt, and egg. Stir until well combined. Smooth the top with the back of a spoon.
3. Microwave for about 90–120 seconds, until firm. Serve with whipped cream (or coconut whipped cream for paleo), or frost with your favorite frosting.
   

Lunch: Big mac bowl

Ingredients

• 1 pound ground beef
• ½ cup diced onions
• 1 cup shredded cheese
• 6 cups cabbage, shredded
• 4 mini dill pickles, sliced
  

Special sauce

• 1/2 cup mayonnaise
• 4 tbsp dill pickle relish
• 2 tbsp yellow mustard
• 1 tsp white wine vinegar
• 1 tsp paprika
• 1 tsp onion powder
• 1 tsp garlic powder
  

Instructions

1. In a skillet over medium-high heat, brown the ground beef. When almost cooked through, add the onions and continue cooking until the ground beef is cooked and the onions are translucent.
2. Drain the grease, salt and pepper the ground beef to taste, and set aside.
3. In the same skillet, add a small amount of olive oil and the shredded cabbage. Saute until cabbage is slightly softened. Salt and pepper to taste.
4. Divide the cabbage between 4 bowls, top each with a portion of the ground beef.
5. Sprinkle each with 1/4 cup of shredded cheese and top with pickle slices.
6. Pour the special sauce over the Low Carb Big Mac Bowl and enjoy!
   

Special sauce

1. In a small bowl, whisk together all of the ingredients and set aside.
   

Dinner: Low carb Jamaican curry chicken

Ingredients

• 2 pounds of chicken legs
• 1 tbsp seasoning salt
• 2 tbsp Blue Mountain Country Jamaican curry powder
• 1 stalk of scallion
• 1/2 medium sized white onion
• 1 sprig of thyme
  

Instructions

1. Wash and clean chicken.
2. Season chicken thoroughly with seasoning salt.
3. Add curry powder, scallion, onion, and thyme to pan spray coated skillet.
4. Brown chicken in skillet for 10 minutes on high heat.
5. Add 2 cups of water, cover and simmer for 30 minutes, stirring frequently.

Tuesday

Breakfast: Keto blueberry pancakes

Ingredients

• 4 large eggs
• 4 oz. cream cheese
• 1 1/3 cup almond flour
• 3 tbsp erythritol or 1/4 teaspoon stevia drops
• 2 tsp vanilla essence
• 1 tsp baking powder or 1/2 teaspoon baking soda
• 1/2 cup blueberries or frozen
  

Instructions

1. Add all the ingredients into a blender, except the blueberries.
2. Blend on high speed until creamy and smooth. If some batter sticks to the bottom or sides of the jug, stop the blender, and use a spatula to unstick the batter on sides/bottom. Blend again a few more seconds.
3. Pour the batter into a mixing bowl and stir the blueberries. Let the batter rest for 3 minutes.
4. Heat a non-stick pancake griddle or crepe pan under medium heat. Rub the surface of the pan with a piece of absorbent paper covered with a teaspoon of coconut oil or butter
5. Pour 2 tablespoons of batter per pancake (not more) or it will be difficult to flip them without breaking especially if you use heavy fresh blueberries.
6. Cook gently, about 2–3 minutes or until you see bubbles forming on the surface and sides start to dry. Now flip on the other side and keep cooking for a few more minutes until golden brown.
7. Serve with sugar-free monk fruit syrup or butter.
   

Lunch: Keto broccoli cheddar soup

Ingredients

• 2 cups diced broccoli (small)
• 8 tbsp butter
• 16 oz. cheddar cheese, shredded or grated
• ½ cup diced onion
• ½ cup diced celery
• 3 cup chicken broth (optional)
• 1 cup cream (heavy whipped cream)
• 1 tbsp salt
• 1 tbsp black pepper powder
• 3–4 clove minced or finely chopped garlic
• ½ tbsp paprika powder (optional)
• 1 tbsp cornflour or xanthan gum
  

Instructions

1. Wash the broccoli under water and cut into small pieces, separating the florets from the stalks.
2. Heat the pan or put the saucepan with butter on a medium flame. If you put the flame on high, your butter will burn.
3. Add chopped onion and fry this well. When you see the onion turn into light brown, add salt, pepper, garlic, and sauté them a little until you get a nice flavor from it.
4. Now add the chopped broccoli and stir gently until this broccoli is soft and light green. Sprinkle xanthan gum or cornflour on top of butter and onion.
5. Now add chicken broth. You can also use water instead of this broth. Mix these well and cook for 5 minutes with the lid covered.
6. For more seasoning, sprinkle with paprika, combine well and cook for another minute. (It's totally optional)
7. Let the mixture come to a boil and then simmer for a few minutes. Combine well and add more pepper and salt if necessary. If the soup is going to be too thick, you can add some water or broth.
8. Now add the cream and cheese, start whisking gently and cook until the cheese is melted perfectly. Keep in mind that the flame must be in medium.
9. Serve hot and garnished with some shredded cheddar cheese or add more green broccoli on top.
   

Dinner: Chicken chili

Ingredients

• ½ tbsp olive oil
• 1 medium white onion, chopped
• 1 can mild green chiles (or sub 2 seeded and diced jalapenos)
• 1 tbsp ground cumin
• 2 tsp chili powder
• ¼ tsp coriander
• 1/4 tsp dried oregano
• 4 cups low sodium chicken broth
• 2 (15 ounce) cans chickpeas, rinsed and drained
• ¾ tsp salt, plus more to taste
• Freshly ground black pepper
• 1 1/2 pounds boneless skinless chicken thighs (or chicken breast)
• ½ cup frozen corn
• 1 medium lime, juiced
• 1/3 cup fresh, chopped cilantro
  

For garnish

• Tortilla strips or chips
• Extra cilantro
• Avocado slices
• Extra lime wedge
  

Instructions

1. Add olive oil to a large dutch oven or large pot and place over medium high heat. Add onion and green chiles and cook until softened, about 3–4 minutes.
2. Next stir in cumin, chili powder, coriander and dried oregano; allow the spices to cook for 30 seconds, then add in chicken broth, 1 can of drained chickpeas (about 1 1/2 cups chickpeas), uncooked chicken breast and salt and pepper. Simmer on medium low heat for 20–30 minutes.
3. After 20 minutes, remove the chicken with a slotted spoon and shred with two forks. Next add in fresh lime juice and cilantro.
4. Finally, add the remaining can of rinsed and drained chickpeas (1 1/2 cups chickpeas) and ½ cup water (or broth) to a blender. Blend until somewhat smooth, adding a little more water if necessary.
5. Pour blended chickpeas into soup pot and then stir in the corn, lime juice and cilantro. Allow soup to cook and simmer for 5–10 more minutes. Serve with tortilla chips, an extra lime wedge and avocado if you’d like.

Wednesday

Breakfast: Easy vanilla chia pudding

Ingredients

• 1/4 cup chia seeds
• 1 cup non-dairy milk
• 1 tsp vanilla extract
• 2 tsp pure maple syrup
• 1 pinch sea salt
  

Instructions

1. In a small bowl, whisk together all ingredients.
2. Divide into 2 airtight containers or jars and refrigerate for minimum 2 hours or overnight.
3. Remove from the fridge, add toppings (optional) and serve immediately.
   

Lunch: Chicken salad

Ingredients

• 2 cups cooked chicken (chopped)
• ½ cup mayonnaise
• 1 stalk celery (chopped)
• 1 green diced onion (or chives or red onion)
• 1 teaspoon dijon mustard
• ½ teaspoon seasoned salt
• pepper to taste
• 1 tsp fresh dill (optional)
  

Instructions

1. Combine all ingredients in a small bowl and mix well.
2. Season with salt and pepper to taste.
3. Serve as a sandwich or over salad.
   

Dinner: Fried cabbage

Ingredients

• 4 slices thick-cut bacon, cut into 1/2-inch pieces
• 1 yellow onion, finely diced
• 1 small head green cabbage, cored and coarsely chopped
• 3 cloves garlic, minced
• salt and fresh ground pepper, to taste
• 1/4 tsp crushed red pepper flakes
• sliced green onions, for garnish (optional)
  

Instructions

1. Cook bacon in a large nonstick skillet for about 5 minutes, or to a desired crispiness.
2. Using a slotted spoon, remove bacon from the pan and set aside, leaving bacon grease in the skillet.
3. Add onion to the skillet and cook over medium-high heat for 2 minutes.
4. Stir in cabbage and garlic.
5. Season with salt and pepper and continue to cook, stirring occasionally, until cabbage is just tender; about 6 to 8 minutes.
6. Stir bacon back into the skillet.
7. Garnish with red pepper flakes and green onions.
8. Serve.

Thursday

Breakfast: Keto breakfast sandwich

Ingredients

Mug Bread

• 1 tbsp butter
• 2 tbsp coconut flour
• 1/2 tsp baking powder
• 1 tbsp heavy cream
• 2 tbsp water
• 1 large egg
  

Sandwich

• 4 slices bacon
• 2 large eggs
• 2 slices cheddar cheese
  

Instructions

Mug Bread

1. Place butter in a large mug and melt in the microwave on high for 30 seconds.
2. Add the remaining ingredients and whisk together using a fork. Microwave on high for 90 seconds to 2 minutes until fully cooked through.
3. Allow to cool and then remove to a cutting board. Slice in half and set aside as you cook the remaining ingredients.
   

Sandwich

1. Cook bacon in a large skillet over medium-high heat and then transfer to a paper towel lined plate to drain.
2. Turn the heat down to medium and crack two eggs into the skillet. Cook until desired done-ness (we recommend over medium).
3. Assemble sandwich: Place one slice of cheese on one half of bread, top with two slices of bacon, one egg, the remaining bacon and egg and finally the second slice of cheese.
4. Serve immediately.
   

Lunch: Pizza chicken meal prep

Ingredients

• 1 lb chicken breast boneless, skinless
• 1 tbsp extra virgin olive oil
• 2 cups marinara sauce no salt added
• 1/4 cup low moisture mozzarella
• 12 slices turkey pepperoni uncured
• 1 tsp oregano
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp red pepper flakes
• 1 tsp basil
• salt and pepper to taste
  

Instructions

1. Preheat a 12" frying pan to medium heat with extra virgin olive oil.
2. Place oregano, garlic powder, onion powder, salt and pepper in a small bowl and stir.
3. Clean and pat chicken breasts dry. Rub the spice mixture well into the chicken breasts with your hands.
4. Place chicken in the frying pan. Cook for 4 minutes then flip and cook for another 4 minutes. Depending on how thick your chicken breasts are, cooking may take a little less or slightly longer. Check the center by slicing a small sliver in the center to ensure it is not pink.
5. While the chicken cooks, set the oven to a high broil.
6. Remove chicken from the skillet and place marinara sauce in the frying pan with crushed red pepper flakes and basil. Simmer for 5 minutes.
7. Add chicken breasts to the frying pan, place 3 slices of turkey pepperoni on each chicken breast then cover with the cheese dividing it evenly among the chicken breasts.
8. Place the frying oven in the oven for 5 minutes to melt the cheese over the chicken breasts.
9. Remove from the oven and place in meal prep containers with roasted broccoli.
   

Dinner: Easy shrimp avocado salad with tomatoes and feta

Ingredients

• 1/2 pound shrimp, peeled, deveined, patted dry
• 1 large avocado, chopped
• 2 small roma tomatoes, chopped, drained
• 1/3 cup crumbled feta cheese
• 1/3 cup fresh chopped cilantro or parsley
• 2 tbsp salted butter, melted
• 1 tbsp fresh lemon juice
• 1 tbsp olive oil
• 1/4 tsp table salt
• 1/4 tsp ground black pepper
  

Instructions

1. Toss shrimp with melted butter in a bowl until well-coated. Heat a pan over medium-high heat for a few minutes until hot.
2. Add shrimp to the pan in a single layer, searing for a minute or until it starts to become pink around edges, then flip and cook until shrimp are cooked through, less than a minute.
3. Transfer shrimp to a plate as they finish cooking.
4. Let them cool while you prepare other ingredients.
5. Toss all other ingredients (avocado, tomato, feta cheese, cilantro, lemon juice, olive oil, salt, and pepper) in a large mixing bowl until well-mixed.
6. Stir in shrimp.
7. Season with extra salt and pepper to taste, and serve.

Friday

Breakfast: Avocado deviled eggs (without mayo)

Ingredients

• 6 large eggs
• 1 ripe avocado
• 2 tbsp extra virgin olive oil
• 1 tsp white wine vinegar or apple cider vinegar
• 1 tsp capers
• ¼ tsp Dijon or grainy mustard
• 1 tbsp jalapeno minced
• 1 small clove of garlic peeled and minced
• 1 tbsp cilantro
• pinch of paprika
• ¼ tsp kosher salt
• ¼ tsp black pepper
• 1 radish thinly sliced as garnish
• 1 tbsp chives chopped as garnish
  

Instructions

1. Place eggs in a single layer at the bottom of a saucepan. Cover them with 2 inches of water. Bring it to a full (or rolling) boil. Remove from the heat, cover the pan with a lid, and let it sit for 10–12 minutes.
2. As you are waiting, place a large bowl with cold water and a few cubes of ice. Remove your eggs with a slotted spoon and place them into the cold water. This will stop the cooking. Let them cool for a minute and then start peeling.
3. Slice each egg in half, lengthwise and remove the yolks. Place them in the bowl of a food processor. Add in the avocado, olive oil, vinegar, capers, mustard, jalapeno, cilantro, paprika, salt and pepper. Pulse a 4–5 in 1-second intervals. Scrape the bottom and sides of the bowl with a spatula and repeat until it is perfectly pureed. Taste for seasoning and add in if necessary.
4. Place the yolk mixture in a piping bag fitted with the star tip. Alternatively, you can use a clean Ziploc bag and cut a small opening in the corner. Pipe the mixture into the hole of each egg white.
5. Garnish each egg with a slice of radish and some chives. Serve.
   

Lunch: Cheesy spinach stuffed chicken breasts

Ingredients

• 1 cup creamed spinach (1/4 of a recipe, linked), cooled to room temperature
• 1/2 cup shredded Swiss cheese, such as Emmental
• 2 tbsp grated Parmigiano Reggiano
• 2 slices thick cut, hickory-smoked bacon, cooked crisp and crumbled (about 1/4 cup)
• Kosher salt and freshly ground black pepper
• 4 large boneless, skinless chicken breasts (6 ounces each)
• ground paprika
• garlic powder
• 2 tbsp olive oil
  

Instructions

1. In a bowl, mix together creamed spinach, Swiss cheese, Parmigiano Reggiano, and bacon. If the mixture seems too thick, add a little bit of half and half to thin. It should be creamy but hearty in texture so that it doesn't run out of the chicken breasts. Season to taste with salt and pepper.
2. Use a sharp knife to make pockets in each chicken breast. Insert the tip of the knife into the thickest part of the side of the breast, about ½ inch from the end. Cut about 3/4 of the way into the breast, extending the slit about ½  to 1 inch from the tapered end of the breast.
3. Fill each pocket with a quarter of the filling (about 1/3 cup). Close the breasts and secure with a skewer so they don't open during cooking.
4. Season the stuffed chicken breasts with salt, pepper, and a pinch each of paprika and garlic powder.
5. Heat oil in a 12-inch skillet over medium-high heat until shimmering.
6. Add the chicken breasts, top side down, and sear for 5–7 minutes.
7. Flip the breasts, cover the pan, and continue cooking for 5–7 minutes more until the centers and the thickest part of the breast read 165 degrees F on an instant read thermometer. (Cooking time depends on the thickness of the breasts.)
8. Remove from the pan, tent with foil, and let rest for 5 minutes before slicing and serving.
   

Dinner: Orange chicken

Ingredients

Chicken

• 1 pound boneless skinless chicken thighs
• 1 1/2 cups all-purpose flour
• 1/2 cup cornstarch
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 large egg
• 1 ¼ cups water
• 1 tbsp vegetable oil, canola, sunflower etc.
• vegetable oil, for frying depending on the size of your pan
  

Sauce

• 1 large orange, you'll need the juice and zest
• 2 tbsp soy sauce
• ¼ cup rice vinegar, or white vinegar
• ½ cup brown sugar, packed
• 2 large garlic cloves, minced, or 1 tsp garlic powder
• 1 tbsp cornstarch, mixed with 1 tbsp water
  

Garnishes (optional)

• sesame seeds
• green onions, chopped
• red pepper flakes
  

Instructions

Chicken

1. Cut chicken into 1-inch cubes.
2. In a medium bowl, mix together the flour, cornstarch, salt and pepper. Add the egg, oil and water, whisking until smooth.
3. Add the chicken cubes to the mixture, making sure the chicken gets thoroughly coated. Cover and chill for 30 minutes in the fridge. (If you're in a hurry, 10 minutes will do.)
4. In a medium saucepan or deep fryer, add 2 inches of oil and heat to 350°F (177°C). Line a plate with paper towels and set aside.
5. Add the marinated chicken cubes in batches of about 10–15 pieces, shaking off excess batter if needed. Deep fry for 2–3 minutes until golden, turning halfway through with a slotted spoon for even browning.
6. Remove to the plate and cover with foil to keep warm while you make the sauce.
   

Orange Chicken Sauce

1. To a medium saucepan, add orange juice, orange zest, soy sauce, vinegar, brown sugar, and garlic.
2. Place the saucepan over medium heat and bring to a low boil. Carefully taste a few drops and adjust sugar, soy sauce and vinegar to suit your preference.
3. Mix the cornstarch and water in a cup to make a slurry and pour into the sauce. Stir constantly until the sauce coats the back of a spoon. (This can take as little as 30 seconds or as long as several minutes.)
4. Add the fried chicken and toss until the sauce coats it thoroughly.
5. Garnish with optional sesame seeds, green onions and red pepper flakes. Serve immediately.

Saturday

Breakfast: Keto bread with butter

Ingredients

• 2 cup wholesome yum blanched almond flour
• 1/4 cup Psyllium husk powder
• 1 tbsp gluten-free baking powder
• 1/2 tsp sea salt
• 4 large eggs (beaten)
• 1/4 cup coconut oil (measured solid, then melted)
• 1/2 cup warm water
  

Instructions

1. Preheat the oven to 350 degrees F (177 degrees C). Line the bottom of an 8x4 loaf pan with parchment paper.
2. In a large bowl, stir together the almond flour, psyllium husk powder, baking powder, and sea salt.
3. Stir in the eggs and melted coconut oil, then finally the warm water. Try to mix it well to create air bubbles.
4. Transfer the batter to the lined baking pan. Smooth/press the top evenly with your hands, forming a rounded top.
5. Bake for 55–70 minutes, until an inserted toothpick comes out clean and the top is very hard, like a bread crust. (Important: It will pass the toothpick test before it's completely done, so make sure the top is very crusty, too.) Cool completely before removing from the pan.
   

Lunch: Shrimp broccoli Alfredo

Ingredients

• 8 ounces whole-wheat pasta any shape
• 1 pound uncooked medium shrimp, peeled and deveined
• 3 garlic cloves, minced
• 1 tbsp olive oil
• 1/2 cup butter, cubed
• 1 package (8 ounces) cream cheese, cubed
• 1 tbsp flour
• 1 cup whole milk
• 1/2 cup shredded Parmesan cheese
• 4 cups frozen broccoli florets
• Salt and black pepper for taste
  

Instructions

1. Wash the broccoli under the water very well. Now take those shrimp and peel the skins, tails and remove the main central vein from shrimp or prawn, then wash it using freshwater.
2. Wash those shrimp in warm water to remove all the germs.
3. First, cook the pasta, according to package directions, in the water with salt.
4. Add the broccoli in that water of pasta and both (pasta & broccoli) cook or boil for 2–3 minutes over a high flame. You can also steam the broccoli.
5. Bring a large skillet, add some butter or oil in it, heat for a few seconds over the high flame. Then add the shrimp, stir well and cook for 2–3 minutes per side until it turns golden pink.
6. Don’t remove the shrimps. Add cooked pasta and broccoli in it and add garlic.
7. Mix well and cook for more than 1 minute. Add flour and stir to combine. Cook for 1 minute. Set aside.
8. In the same pan, add milk and whisk continuously. Add cream cheese, parmesan cheese and mix well until smooth.
9. Add salt and pepper to taste.
10. Cook and stir until all the cheeses melt and the mixture is smooth.
11. Add the cooked shrimp, broccoli, and pasta to the mixture and mix well until everything will be fully coated within the sauce.
12. Serve hot with a sprinkle of parmesan cheese for garnishing.
    

Dinner: Cauliflower fried rice

Ingredients

• 1 medium head of cauliflower
• 1 cup water (to steam the cauliflower) or 2 cups chicken broth (optional)
• 1/2 tbsp olive oil (for plant-based, you can skip the oil and use water)
• 2 tsp minced garlic
• 1–2 jalapenos seeded & minced
• 2 cups or 25–30 cherry tomatoes or tomatoes
• 1 cup onion, chopped
• 1 tbsp taco seasoning
• 2 cups of cooked chicken, chopped or shredded (optional)
• 1 cup frozen corn, thawed in a strainer under hot water and drained well on paper towels
• 1 cup black beans
• 1/2 cup red bell pepper, diced
• 1/2 cup green bell pepper, diced
• 1/3 cup fresh cilantro, chopped
• black pepper and salt
• 2 tbsp fresh lime juice
• 1 avocado, diced (optional)
  

For garnishing

• cilantro
• sliced avocado
• lemon (optional)
  

Instructions

1. First, wash cauliflower under the freshwater, and separate florets or stems and green leaves, keep them large, or cut them into several large pieces.
2. Clean all the vegetables (onion, tomato, corn, black beans, red bell peppers, green bell peppers, cilantro, jalapenos) in the water.
3. Keep all these all cut large pieces into the mixer grinder or food processor. Mix it very well until those cauliflowers turn into rice or couscous.
4. Keep it in a bowl and keep it aside.
5. Heat olive oil in a pan or a large skillet over medium flame and add chopped onion, tomatoes, and chopped garlic.
6. Sauté this for about 10 mins and add jalapenos and again stir well until these onion and tomatoes are fully softened.
7. Add chicken broth or vegetable broth to it. If there is no broth, add a cup of water.
8. Add tomato paste, paprika, cumin in it and mix them well until the tomato paste will dissolve fully.
9. Now, add grated cauliflower in the water or broth. Also add red and green bell peppers, corn, and black beans.
10. For taste, add salt and black pepper.
11. Stir to combine all these ingredients with the broth or water.
12. Cook for 5 to 7 mins so that cauliflower and other ingredients are completely cooked well and softened.
13. Add taco seasoning and salt and black pepper, if necessary.
14. Remove it from heat. Wait for cool and squeeze lemon over the top and spread some chopped cilantro.
15. Serve it with sliced avocado and limes.

Avoid keto flu

Although considered safe, a keto diet may also come with a group of symptoms called “keto flu.” Keto flu symptoms include sugar cravings, foggy brain, headache, irritability, difficulty sleeping, nausea, constipation, and vomiting.

To avoid keto flu, you can try the following:

1. Drink plenty of water
2. Get adequate sleep
3. Eat a lot of keto-friendly foods
4. Avoid strenuous activities
5. Salt your food

The takeaway

The ketogenic diet has recently gained an increasing popularity due to its potential health benefits, including weight loss.

If you are looking to get started with this low-carb, moderate-protein, high-fat diet, make sure you focus on weight loss friendly foods.

This article serves as a guide on preparing your keto recipes for breakfast, lunch, and dinner