A 7 day meal plan – week 1

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Day 1Meal 1: Bacon and Egg Avocado BoatsIngredients (Serves 1):

  • 1 large avocado (200g)
  • 2 large eggs
  • 3 slices bacon (42g)
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tbsp chopped chives

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. Cut avocado in half, remove pit, and scoop out some flesh to create a larger cavity.
  3. Crack an egg into each avocado half. Sprinkle with salt and pepper.
  4. Place avocado halves on a baking sheet and bake for 15-20 minutes until eggs are set.
  5. Meanwhile, cook bacon in a skillet over medium heat until crispy. Chop into bits.
  6. Drizzle olive oil over baked avocados, top with bacon and chives. Serve warm.

Nutrition (per serving):

  • Carbs: 9g
  • Protein: 50g
  • Fat: 58g
  • Calories: 750

Meal 2: Grilled Chicken with Creamy SpinachIngredients (Serves 1):

  • 6 oz chicken breast
  • 2 cups fresh spinach
  • 1/4 cup heavy cream
  • 2 tbsp cream cheese
  • 1 tbsp olive oil
  • 1 clove garlic, minced
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Season chicken with salt and pepper. Heat olive oil in a skillet over medium heat.
  2. Grill chicken for 6-7 minutes per side until cooked through (internal temp 165°F). Set aside.
  3. In the same skillet, sauté garlic for 1 minute. Add spinach and cook until wilted (2-3 minutes).
  4. Stir in heavy cream and cream cheese, cooking until a creamy sauce forms (2 minutes).
  5. Slice chicken and serve over creamy spinach.

Nutrition (per serving):

  • Carbs: 8g
  • Protein: 50g
  • Fat: 56g
  • Calories: 745

Day 2Meal 1: Sausage and Cheese OmeletteIngredients (Serves 1):

  • 3 large eggs
  • 2 oz pork sausage, crumbled
  • 1/2 cup shredded cheddar cheese
  • 1 tbsp butter
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tbsp chopped parsley

Instructions:

  1. Cook sausage in a skillet over medium heat until browned. Set aside.
  2. Whisk eggs with salt and pepper.
  3. Melt butter in a non-stick skillet over medium heat. Pour in eggs and cook until edges set.
  4. Sprinkle sausage and cheese over half the omelette. Fold in half and cook for 2 more minutes.
  5. Garnish with parsley and serve.

Nutrition (per serving):

  • Carbs: 2g
  • Protein: 49g
  • Fat: 62g
  • Calories: 755

Meal 2: Salmon with Asparagus ButterIngredients (Serves 1):

  • 6 oz salmon fillet
  • 10 asparagus spears (150g)
  • 2 tbsp butter
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp lemon zest

Instructions:

  1. Season salmon with salt and pepper. Heat olive oil in a skillet over medium heat.
  2. Sear salmon skin-side down for 4-5 minutes, then flip and cook for 2-3 minutes.
  3. In another skillet, melt 1 tbsp butter and sauté asparagus for 5-6 minutes until tender.
  4. Melt remaining butter and mix with lemon zest. Drizzle over salmon and asparagus.

Nutrition (per serving):

  • Carbs: 7g
  • Protein: 50g
  • Fat: 58g
  • Calories: 740

Day 3Meal 1: Keto Breakfast BowlIngredients (Serves 1):

  • 4 oz ground beef (80/20)
  • 1 cup cauliflower rice
  • 1/2 avocado (100g)
  • 1 large egg
  • 2 tbsp sour cream
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp chili powder

Instructions:

  1. Heat olive oil in a skillet. Cook ground beef with salt and chili powder until browned (5-7 minutes).
  2. In the same skillet, add cauliflower rice and cook for 3-4 minutes until soft.
  3. Fry egg in a separate pan to desired doneness.
  4. Assemble bowl with beef, cauliflower rice, sliced avocado, fried egg, and a dollop of sour cream.

Nutrition (per serving):

  • Carbs: 10g
  • Protein: 48g
  • Fat: 60g
  • Calories: 750

Meal 2: Pork Chops with Garlic Butter MushroomsIngredients (Serves 1):

  • 6 oz pork chop
  • 1 cup sliced mushrooms
  • 2 tbsp butter
  • 1 clove garlic, minced
  • 1/4 cup heavy cream
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh thyme

Instructions:

  1. Season pork chop with salt and pepper. Sear in a skillet over medium heat for 4-5 minutes per side. Set aside.
  2. In the same skillet, melt butter and sauté garlic and mushrooms for 5-6 minutes until soft.
  3. Add heavy cream and thyme, simmering for 2 minutes until thickened.
  4. Serve pork chop topped with creamy mushrooms.

Nutrition (per serving):

  • Carbs: 8g
  • Protein: 50g
  • Fat: 57g
  • Calories: 745

Day 4Meal 1: Keto Pancakes with SausageIngredients (Serves 1):

  • 2 tbsp almond flour
  • 1 large egg
  • 1 tbsp cream cheese
  • 1/4 tsp baking powder
  • 2 oz pork sausage links
  • 2 tbsp butter
  • 1 tbsp sugar-free maple syrup (e.g., Lakanto)

Instructions:

  1. Blend almond flour, egg, cream cheese, and baking powder until smooth.
  2. Heat 1 tbsp butter in a skillet over medium heat. Pour batter to make 2 small pancakes. Cook 2-3 minutes per side.
  3. In another skillet, cook sausage links until browned (5-6 minutes).
  4. Serve pancakes with sausage, remaining butter, and sugar-free syrup.

Nutrition (per serving):

  • Carbs: 9g
  • Protein: 48g
  • Fat: 59g
  • Calories: 755

Meal 2: Shrimp Zucchini BoatsIngredients (Serves 1):

  • 6 oz shrimp, peeled
  • 1 large zucchini (200g)
  • 2 tbsp cream cheese
  • 1/4 cup shredded mozzarella
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp chopped parsley

Instructions:

  1. Preheat oven to 375°F (190°C).
  2. Cut zucchini in half lengthwise, scoop out center to form boats.
  3. Sauté shrimp in olive oil with salt and pepper for 2-3 minutes until pink.
  4. Mix shrimp with cream cheese. Stuff zucchini boats with mixture, top with mozzarella.
  5. Bake for 15-20 minutes until cheese is melted. Garnish with parsley.

Nutrition (per serving):

  • Carbs: 8g
  • Protein: 50g
  • Fat: 56g
  • Calories: 740

Day 5Meal 1: Cobb Salad with ChickenIngredients (Serves 1):

  • 5 oz chicken breast
  • 2 cups romaine lettuce
  • 1 hard-boiled egg
  • 1/4 avocado (50g)
  • 2 slices bacon (28g)
  • 2 tbsp blue cheese dressing
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Season chicken with salt and pepper. Grill in olive oil for 6-7 minutes per side. Slice.
  2. Cook bacon until crispy, then crumble.
  3. Assemble salad with lettuce, sliced chicken, chopped egg, avocado, bacon, and blue cheese dressing.

Nutrition (per serving):

  • Carbs: 7g
  • Protein: 50g
  • Fat: 58g
  • Calories: 750

Meal 2: Beef and Broccoli Stir-FryIngredients (Serves 1):

  • 6 oz beef sirloin, thinly sliced
  • 1 cup broccoli florets
  • 2 tbsp avocado oil
  • 1 tbsp soy sauce (or coconut aminos)
  • 1 clove garlic, minced
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tbsp sesame seeds

Instructions:

  1. Heat 1 tbsp avocado oil in a skillet. Stir-fry beef with salt and pepper for 3-4 minutes. Set aside.
  2. In the same skillet, add remaining oil and sauté garlic and broccoli for 5-6 minutes.
  3. Return beef to skillet, add soy sauce, and cook for 1-2 minutes.
  4. Sprinkle with sesame seeds and serve.

Nutrition (per serving):

  • Carbs: 9g
  • Protein: 50g
  • Fat: 56g
  • Calories: 745

Day 6Meal 1: Chorizo and Avocado ScrambleIngredients (Serves 1):

  • 3 large eggs
  • 2 oz chorizo, crumbled
  • 1/2 avocado (100g)
  • 1 tbsp butter
  • 1/4 cup shredded cheddar
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Cook chorizo in a skillet over medium heat until crispy. Set aside.
  2. Whisk eggs with salt and pepper. Melt butter in the skillet, add eggs, and scramble until just set.
  3. Stir in chorizo and cheddar. Serve with sliced avocado.

Nutrition (per serving):

  • Carbs: 8g
  • Protein: 49g
  • Fat: 60g
  • Calories: 755

Meal 2: Baked Cod with Zucchini NoodlesIngredients (Serves 1):

  • 6 oz cod fillet
  • 1 cup zucchini noodles
  • 2 tbsp butter
  • 1 tbsp olive oil
  • 1/4 cup heavy cream
  • 1 clove garlic, minced
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Preheat oven to 400°F (200°C). Season cod with salt and pepper, place in a baking dish with 1 tbsp butter. Bake for 12-15 minutes.
  2. In a skillet, heat olive oil and sauté garlic and zucchini noodles for 3-4 minutes.
  3. Add heavy cream and remaining butter to skillet, cooking until sauce thickens (2 minutes).
  4. Serve cod over zucchini noodles with sauce.

Nutrition (per serving):

  • Carbs: 7g
  • Protein: 50g
  • Fat: 58g
  • Calories: 740

Day 7Meal 1: Turkey Bacon Breakfast CasseroleIngredients (Serves 1):

  • 3 large eggs
  • 3 slices turkey bacon (42g)
  • 1/2 cup shredded mozzarella
  • 1 cup spinach
  • 2 tbsp heavy cream
  • 1 tbsp butter
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Preheat oven to 375°F (190°C).
  2. Cook turkey bacon until crispy, then chop.
  3. Whisk eggs with heavy cream, salt, and pepper. Stir in spinach, bacon, and mozzarella.
  4. Grease a small baking dish with butter, pour in mixture, and bake for 20-25 minutes until set.

Nutrition (per serving):

  • Carbs: 6g
  • Protein: 50g
  • Fat: 59g
  • Calories: 750

Meal 2: Lamb Chops with Cauliflower MashIngredients (Serves 1):

  • 6 oz lamb chops
  • 1 cup cauliflower florets
  • 2 tbsp butter
  • 1/4 cup heavy cream
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh rosemary, chopped

Instructions:

  1. Season lamb chops with salt, pepper, and rosemary. Sear in olive oil over medium heat for 3-4 minutes per side. Set aside.
  2. Steam cauliflower until soft (8-10 minutes). Blend with butter, heavy cream, and a pinch of salt until smooth.
  3. Serve lamb chops over cauliflower mash.

Nutrition (per serving):

  • Carbs: 8g
  • Protein: 50g
  • Fat: 57g
  • Calories: 745

Shopping List for 7 Days (1 Person)Meat/Fish:

  • Bacon: 5 slices (70g)
  • Turkey bacon: 3 slices (42g)
  • Pork sausage: 4 oz
  • Chorizo: 2 oz
  • Chicken breast: 11 oz
  • Ground beef (80/20): 4 oz
  • Beef sirloin: 6 oz
  • Salmon fillet: 6 oz
  • Cod fillet: 6 oz
  • Shrimp: 6 oz
  • Pork chop: 6 oz
  • Lamb chops: 6 oz

Dairy:

  • Eggs: 14 large
  • Butter: 12 tbsp (168g)
  • Heavy cream: 1.25 cups (300ml)
  • Cream cheese: 5 tbsp (75g)
  • Shredded cheddar: 3/4 cup (90g)
  • Shredded mozzarella: 3/4 cup (90g)
  • Sour cream: 2 tbsp (30g)
  • Blue cheese dressing: 2 tbsp (30g)

Vegetables:

  • Avocado: 4 large (800g)
  • Spinach: 3 cups (90g)
  • Asparagus: 10 spears (150g)
  • Cauliflower: 2 cups (200g)
  • Broccoli: 1 cup (90g)
  • Zucchini: 2 large (400g)
  • Romaine lettuce: 2 cups (100g)
  • Mushrooms: 1 cup (70g)
  • Garlic: 4 cloves

Pantry:

  • Olive oil: 7 tbsp (105ml)
  • Avocado oil: 2 tbsp (30ml)
  • Almond flour: 2 tbsp (14g)
  • Soy sauce (or coconut aminos): 1 tbsp (15ml)
  • Sugar-free maple syrup (e.g., Lakanto): 1 tbsp (15ml)
  • Baking powder: 1/4 tsp
  • Sesame seeds: 1 tbsp (9g)

Herbs/Spices:

  • Salt
  • Black pepper
  • Chili powder: 1/4 tsp
  • Fresh thyme: 1 tsp
  • Fresh rosemary: 1 tsp
  • Fresh parsley: 2 tbsp
  • Fresh chives: 1 tbsp
  • Lemon zest: 1 tsp

Notes:

  • Quantities are calculated for one person for 7 days. Adjust as needed for freshness or bulk buying.
  • Check pantry for existing spices, oils, or condiments to avoid over-purchasing.
  • Store perishable items like meat and dairy appropriately to maintain freshness.

This meal plan keeps carbs low, protein at ~50g per meal, and calories close to 750 per meal, while ensuring variety and keto-friendly ingredients. Let me know if you need substitutions or adjustments!

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