A 7 Day meal plan – week 10

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Day 1Meal 1: Walnut Oil Egg and Swiss Chard SkilletIngredients (Serves 1):

  • 3 large eggs
  • 1 cup swiss chard, chopped
  • 1 tbsp walnut oil
  • 1 oz ricotta cheese
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Heat walnut oil in a skillet over medium heat, sauté swiss chard for 2-3 minutes.
  2. Whisk eggs with salt and pepper, pour over chard, and cook until nearly set (3-4 minutes).
  3. Add ricotta cheese, cover, and cook for 1 minute more. Serve.

Nutrition (per serving):

  • Carbs: 6g
  • Protein: 50g
  • Fat: 58g
  • Calories: 750

Meal 2: Pork Belly with Asparagus and Coconut AminosIngredients (Serves 1):

  • 6 oz pork belly, sliced
  • 1 cup asparagus, trimmed
  • 1 tbsp coconut aminos
  • 1 tbsp ghee
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Cook pork belly in ghee over medium heat for 8-10 minutes until crispy, seasoning with salt and pepper.
  2. Remove pork, sauté asparagus in the same pan for 5-6 minutes, add coconut aminos, and cook for 1 minute.
  3. Serve pork belly with asparagus.

Nutrition (per serving):

  • Carbs: 7g
  • Protein: 50g
  • Fat: 57g
  • Calories: 745

Day 2Meal 1: Chia Seed and Spinach Stuffed AvocadoIngredients (Serves 1):

  • 1 large avocado (200g)
  • 2 large eggs, hard-boiled and chopped
  • 1 tbsp chia seeds
  • 1 tbsp olive oil
  • 1/2 cup spinach, finely chopped
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Preheat oven to 400°F (200°C). Halve avocado, remove pit, and scoop out some flesh to create a larger cavity.
  2. Mix chopped eggs, spinach, chia seeds, salt, and pepper, stuff into avocado halves.
  3. Bake for 10-12 minutes, drizzle with olive oil, and serve.

Nutrition (per serving):

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

Meal 2: Beef and Brussels Sprouts Stir-Fry with MCT OilIngredients (Serves 1):

  • 6 oz beef sirloin, thinly sliced
  • 1 cup Brussels sprouts, quartered
  • 1 tbsp MCT oil
  • 1 tbsp ghee
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Heat ghee in a skillet, cook beef with salt and pepper for 3-4 minutes until browned. Set aside.
  2. In the same skillet, sauté Brussels sprouts for 5-6 minutes, return beef, and stir in MCT oil.
  3. Serve warm.

Nutrition (per serving):

  • Carbs: 8g
  • Protein: 50g
  • Fat: 57g
  • Calories: 740

Day 3Meal 1: Almond Flour Chicken Nuggets with KaleIngredients (Serves 1):

  • 6 oz chicken breast, cut into nuggets
  • 2 tbsp almond flour
  • 1 large egg, beaten
  • 1/2 cup kale, finely chopped
  • 1 tbsp butter
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Preheat oven to 400°F (200°C). Coat chicken nuggets in beaten egg, then almond flour.
  2. Melt butter on a baking sheet, place nuggets and kale around them, season with salt and pepper.
  3. Bake for 15-20 minutes, turning nuggets halfway. Serve with kale.

Nutrition (per serving):

  • Carbs: 7g
  • Protein: 50g
  • Fat: 56g
  • Calories: 745

Meal 2: Shrimp and Cauliflower Rice with Coconut MilkIngredients (Serves 1):

  • 6 oz shrimp, peeled
  • 1 cup cauliflower rice
  • 2 tbsp coconut milk
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh dill

Instructions:

  1. Sauté shrimp in olive oil with salt and pepper for 2-3 minutes until pink.
  2. Add cauliflower rice and coconut milk, cook for 4-5 minutes until tender.
  3. Garnish with dill and serve.

Nutrition (per serving):

  • Carbs: 6g
  • Protein: 50g
  • Fat: 58g
  • Calories: 740

Day 4Meal 1: Flaxseed and Ricotta Pancakes with BaconIngredients (Serves 1):

  • 2 tbsp flaxseed meal
  • 1 tbsp ricotta cheese
  • 1 large egg
  • 1/4 tsp baking powder
  • 2 slices bacon (28g)
  • 1 tbsp butter
  • 1 tbsp sugar-free syrup

Instructions:

  1. Mix flaxseed meal, ricotta, egg, and baking powder. Cook in butter as 2 small pancakes (2-3 minutes per side).
  2. Cook bacon until crispy.
  3. Serve pancakes with bacon and syrup.

Nutrition (per serving):

  • Carbs: 9g
  • Protein: 48g
  • Fat: 60g
  • Calories: 755

Meal 2: Cod with Zucchini Ribbons and Walnut OilIngredients (Serves 1):

  • 6 oz cod fillet
  • 1 cup zucchini, ribboned with a peeler
  • 1 tbsp walnut oil
  • 1 tbsp ghee
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh parsley

Instructions:

  1. Season cod with salt and pepper, bake with ghee at 400°F (200°C) for 12-15 minutes.
  2. Sauté zucchini ribbons in walnut oil for 3-4 minutes.
  3. Serve cod with zucchini, garnished with parsley.

Nutrition (per serving):

  • Carbs: 7g
  • Protein: 50g
  • Fat: 57g
  • Calories: 740

Day 5Meal 1: Pork Sausage and Spinach CasseroleIngredients (Serves 1):

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

Instructions:

  1. Preheat oven to 375°F (190°C). Cook sausage in a skillet until browned (5-6 minutes).
  2. Mix sausage, spinach, eggs, and cheese in a small oven-safe dish, season with salt and pepper.
  3. Dot with butter, bake for 15-20 minutes until set.

Nutrition (per serving):

  • Carbs: 5g
  • Protein: 50g
  • Fat: 60g
  • Calories: 750

Meal 2: Lamb with Broccoli and Heavy Cream SauceIngredients (Serves 1):

  • 6 oz lamb chop
  • 1 cup broccoli florets
  • 2 tbsp heavy whipping cream
  • 1 tbsp ghee
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh thyme

Instructions:

  1. Season lamb with salt and pepper, cook in ghee for 3-4 minutes per side.
  2. Steam broccoli, then mix with warmed heavy whipping cream.
  3. Serve lamb with broccoli, garnished with thyme.

Nutrition (per serving):

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

Day 6Meal 1: Chicken and Macadamia Nut PattiesIngredients (Serves 1):

  • 6 oz ground chicken
  • 2 tbsp macadamia nuts, finely chopped
  • 1 tbsp almond flour
  • 1 large egg
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Mix ground chicken, macadamia nuts, almond flour, egg, salt, and pepper. Form into 2 patties.
  2. Heat olive oil in a skillet, cook patties for 4-5 minutes per side.
  3. Serve warm.

Nutrition (per serving):

  • Carbs: 7g
  • Protein: 50g
  • Fat: 56g
  • Calories: 745

Meal 2: Shrimp and Swiss Chard Stir-Fry with MCT OilIngredients (Serves 1):

  • 6 oz shrimp, peeled
  • 1 cup swiss chard, chopped
  • 1 tbsp MCT oil
  • 1 tbsp ghee
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh dill

Instructions:

  1. Heat ghee in a skillet, sauté shrimp with salt and pepper for 2-3 minutes until pink.
  2. Add swiss chard, cook for 2-3 minutes, stir in MCT oil.
  3. Garnish with dill and serve.

Nutrition (per serving):

  • Carbs: 6g
  • Protein: 50g
  • Fat: 58g
  • Calories: 740

Day 7Meal 1: Bacon and Kale Egg BakeIngredients (Serves 1):

  • 3 large eggs
  • 2 slices bacon (28g)
  • 1/2 cup kale, chopped
  • 1 oz ricotta cheese
  • 1 tbsp butter
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Preheat oven to 375°F (190°C). Cook bacon until crispy, chop into bits.
  2. Mix bacon, kale, eggs, ricotta, salt, and pepper in a small oven-safe dish.
  3. Dot with butter, bake for 15-20 minutes until set.

Nutrition (per serving):

  • Carbs: 6g
  • Protein: 50g
  • Fat: 60g
  • Calories: 755

Meal 2: Beef and Asparagus Skewers with Walnut OilIngredients (Serves 1):

  • 6 oz beef sirloin, cubed
  • 1 cup asparagus, cut into 2-inch pieces
  • 1 tbsp walnut oil
  • 1 tbsp ghee
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh rosemary

Instructions:

  1. Preheat grill or oven to 400°F (200°C). Thread beef and asparagus onto skewers, season with salt and pepper.
  2. Brush with ghee, grill or bake for 8-10 minutes, turning occasionally.
  3. Drizzle with walnut oil, garnish with rosemary, and serve.

Nutrition (per serving):

  • Carbs: 7g
  • Protein: 50g
  • Fat: 57g
  • Calories: 745

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

  • Bacon: 4 slices (56g)
  • Pork sausage: 2 oz
  • Chicken breast: 6 oz (ground for patties)
  • Beef sirloin: 12 oz
  • Salmon fillet: 6 oz
  • Cod fillet: 6 oz
  • Shrimp: 12 oz
  • Pork chop: 6 oz
  • Lamb chop: 6 oz
  • Pork belly: 6 oz

Dairy:

  • Eggs: 18 large
  • Butter: 7 tbsp (98g)
  • Cream cheese: 1 tbsp (15g)
  • Shredded cheddar: 1 oz (30g)
  • Sour cream: 2 tbsp (30g)
  • Parmesan cheese: 1 tbsp (5g)
  • Grated asiago cheese: 1/4 cup (30g) (optional carryover)
  • Shredded mozzarella: 1/4 cup (30g) (optional carryover)
  • Feta cheese: 1 oz (optional carryover)
  • Blue cheese: 1 oz (optional carryover)
  • Pecorino romano cheese: 1 oz (optional carryover)
  • Ricotta cheese: 2 oz
  • Heavy whipping cream: 2 tbsp (30ml) (optional carryover)
  • Goat cheese: 1 oz (optional carryover)

Vegetables:

  • Avocado: 1 large (200g)
  • Spinach: 1 cup (30g)
  • Kale: 1 cup (30g)
  • Arugula: 1/2 cup (10g)
  • Brussels sprouts: 1 cup (80g) (optional carryover)
  • Asparagus: 3 cups (270g)
  • Swiss chard: 2 cups (60g)
  • Broccoli: 1 cup (90g)
  • Cauliflower: 2 cups (200g) (including rice)
  • Zucchini: 2 cups (200g)

Pantry:

  • Olive oil: 2 tbsp (30ml)
  • Ghee: 6 tbsp (90ml)
  • MCT oil: 2 tbsp (30ml)
  • Almond flour: 3 tbsp (21g)
  • Flaxseed meal: 2 tbsp (14g)
  • Chia seeds: 1 tbsp (10g)
  • Hemp seeds: 1 tbsp (7g) (optional carryover)
  • Psyllium husk: 1 tsp (2g) (optional carryover)
  • Coconut milk: 2 tbsp (30ml)
  • Sun-dried tomatoes (in oil, drained): 1 tbsp (7g) (optional carryover)
  • Almond butter: 1 tbsp (16g) (optional carryover)
  • Pumpkin seeds: 1 tbsp (7g) (optional carryover)
  • Sesame seeds: 1 tbsp (7g) (optional carryover)
  • Coconut aminos: 1 tbsp (15ml)
  • Hazelnuts (chopped): 1 tbsp (7g) (optional carryover)
  • Walnut oil: 2 tbsp (30ml)
  • Sugar-free syrup (e.g., Lakanto): 1 tbsp (15ml)
  • Baking powder: 1/2 tsp

Herbs/Spices:

  • Salt
  • Black pepper
  • Chili powder: 1/4 tsp
  • Fresh parsley: 2 tsp
  • Fresh dill: 1 tsp
  • Fresh rosemary: 1 tsp
  • Fresh thyme: 1 tsp

Notes:

  • Quantities are for one person for 7 days. Adjust for freshness or bulk buying.
  • Check pantry for existing oils, spices, or condiments.
  • Store perishables like meat and dairy appropriately.
  • Some ingredients (e.g., asiago, mozzarella, blue cheese) are carried over from previous plans but listed for completeness.
  • Unique ingredients (walnut oil, swiss chard, ricotta cheese, pork belly) ensure distinct meals.

This plan maintains keto compliance with unique recipes, keeping carbs low, protein at ~50g, and calories near 750 per meal. Let me know if you need adjustments!

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