A 7 day meal plan – week 12

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Day 1Meal 1: Brazil Nut and Bok Choy Egg ScrambleIngredients (Serves 1):

  • 3 large eggs
  • 1 cup bok choy, chopped
  • 2 tbsp brazil nuts, chopped
  • 1 tbsp butter
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Melt butter in a skillet, sauté bok choy for 2-3 minutes.
  2. Whisk eggs with salt and pepper, pour over bok choy, and add brazil nuts.
  3. Scramble until set (3-4 minutes). Serve warm.

Nutrition (per serving):

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

Meal 2: Chicken Drumsticks with Green Beans and Avocado OilIngredients (Serves 1):

  • 6 oz chicken drumsticks, boneless
  • 1 cup green beans, trimmed
  • 1 tbsp avocado oil
  • 1 tbsp ghee
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh parsley

Instructions:

  1. Season chicken with salt and pepper, cook in ghee for 6-7 minutes per side.
  2. Add green beans to the pan, sauté for 5-6 minutes, then drizzle with avocado oil.
  3. Garnish with parsley and serve.

Nutrition (per serving):

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

Day 2Meal 1: Camembert and Kale Baked EggsIngredients (Serves 1):

  • 2 large eggs
  • 1/2 cup kale, chopped
  • 1 oz camembert cheese, sliced
  • 1 tbsp butter
  • 1/4 tsp salt
  • 1/4 tsp chili powder

Instructions:

  1. Preheat oven to 375°F (190°C). Melt butter in a small oven-safe dish, sauté kale for 2 minutes.
  2. Crack eggs over kale, top with camembert slices, season with salt and chili powder.
  3. Bake for 10-12 minutes until eggs are set.

Nutrition (per serving):

  • Carbs: 5g
  • Protein: 50g
  • Fat: 60g
  • Calories: 755

Meal 2: Salmon and Asparagus Roll-Ups with Walnut OilIngredients (Serves 1):

  • 6 oz salmon fillet, cooked and flaked
  • 1 cup asparagus, trimmed and blanched
  • 1 tbsp walnut oil
  • 1 tbsp ghee
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh dill

Instructions:

  1. Mix flaked salmon with salt and pepper, wrap around blanched asparagus spears.
  2. Heat ghee in a skillet, cook roll-ups for 3-4 minutes, turning gently.
  3. Drizzle with walnut oil, garnish with dill, and serve.

Nutrition (per serving):

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

Day 3Meal 1: Almond Flour and Sausage Stuffed PeppersIngredients (Serves 1):

  • 2 small bell peppers (about 4 oz total), halved and seeded
  • 2 oz pork sausage, crumbled
  • 1 tbsp almond flour
  • 1 large egg
  • 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, almond flour, egg, salt, and pepper, stuff into pepper halves.
  3. Place in a baking dish, dot with butter, and bake for 20-25 minutes.

Nutrition (per serving):

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

Meal 2: Beef and Bok Choy Stir-Fry with Coconut AminosIngredients (Serves 1):

  • 6 oz beef sirloin, sliced
  • 1 cup bok choy, chopped
  • 1 tbsp coconut aminos
  • 1 tbsp ghee
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh thyme

Instructions:

  1. Heat ghee in a skillet, cook beef with salt and pepper for 3-4 minutes. Set aside.
  2. Sauté bok choy in the same pan for 3-4 minutes, return beef, add coconut aminos, and stir for 1 minute.
  3. Garnish with thyme and serve.

Nutrition (per serving):

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

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

  • 1 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. Blend flaxseed meal, ricotta, egg, and baking powder. Cook in butter as a thin crepe (2-3 minutes per side).
  2. Cook bacon until crispy.
  3. Serve crepe with bacon and syrup.

Nutrition (per serving):

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

Meal 2: Shrimp and Cauliflower Fritters with Avocado OilIngredients (Serves 1):

  • 6 oz shrimp, peeled and chopped
  • 1 cup cauliflower rice
  • 1 large egg
  • 1 tbsp avocado oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh parsley

Instructions:

  1. Mix shrimp, cauliflower rice, egg, salt, and pepper. Form into 2 patties.
  2. Heat avocado oil in a skillet, cook fritters for 3-4 minutes per side.
  3. Garnish with parsley and serve.

Nutrition (per serving):

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

Day 5Meal 1: Chicken and Brazil Nut SoupIngredients (Serves 1):

  • 6 oz chicken breast, diced
  • 2 tbsp brazil nuts, ground
  • 1/2 cup spinach
  • 1 tbsp butter
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 cup water

Instructions:

  1. Melt butter in a pot, cook chicken with salt and pepper for 5-6 minutes.
  2. Add spinach, ground brazil nuts, and water, simmer for 10 minutes.
  3. Serve warm.

Nutrition (per serving):

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

Meal 2: Lamb and Green Beans Casserole with Heavy CreamIngredients (Serves 1):

  • 6 oz lamb chop, diced
  • 1 cup green beans, trimmed
  • 2 tbsp heavy whipping cream
  • 1 tbsp ghee
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh rosemary

Instructions:

  1. Preheat oven to 375°F (190°C). Cook lamb in ghee with salt and pepper for 5-6 minutes.
  2. Mix lamb, green beans, and heavy whipping cream in a small oven-safe dish.
  3. Bake for 15-20 minutes, garnish with rosemary.

Nutrition (per serving):

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

Day 6Meal 1: Egg and Avocado Stuffed PortobelloIngredients (Serves 1):

  • 1 large portobello mushroom (about 2 oz)
  • 1 large avocado (100g), mashed
  • 1 large egg
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh dill

Instructions:

  1. Preheat oven to 400°F (200°C). Remove mushroom stem, brush with olive oil, and season with salt and pepper.
  2. Spread mashed avocado in the mushroom cap, create a well, and crack egg into it.
  3. Bake for 12-15 minutes, garnish with dill, and serve.

Nutrition (per serving):

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

Meal 2: Cod and Zucchini Nests with MCT OilIngredients (Serves 1):

  • 6 oz cod fillet
  • 1 cup zucchini, spiralized
  • 1 tbsp MCT oil
  • 1 tbsp ghee
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh thyme

Instructions:

  1. Preheat oven to 400°F (200°C). Season cod with salt and pepper, nestle into spiralized zucchini on a baking dish.
  2. Dot with ghee, bake for 12-15 minutes until cod is cooked.
  3. Drizzle with MCT oil, garnish with thyme, and serve.

Nutrition (per serving):

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

Day 7Meal 1: Bacon and Swiss Chard WrapsIngredients (Serves 1):

  • 2 slices bacon (28g)
  • 1 cup swiss chard leaves, blanched
  • 2 large eggs, scrambled
  • 1 tbsp butter
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Cook bacon until crispy, set aside. Scramble eggs with butter, salt, and pepper.
  2. Wrap scrambled eggs in blanched swiss chard leaves, using bacon strips to secure.
  3. Serve warm.

Nutrition (per serving):

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

Meal 2: Beef and Broccoli Florets with Coconut VinegarIngredients (Serves 1):

  • 6 oz beef sirloin, cubed
  • 1 cup broccoli florets
  • 1 tbsp coconut vinegar
  • 1 tbsp olive oil
  • 1 tbsp ghee
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh rosemary

Instructions:

  1. Heat ghee in a skillet, cook beef with salt and pepper for 3-4 minutes. Set aside.
  2. Sauté broccoli in olive oil for 5-6 minutes, return beef, add coconut vinegar, and stir for 1 minute.
  3. 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: 2 slices (28g)
  • Pork sausage: 2 oz
  • Chicken drumsticks: 6 oz (boneless)
  • Beef sirloin: 12 oz
  • Salmon fillet: 6 oz
  • Cod fillet: 6 oz
  • Shrimp: 6 oz
  • Pork chop: 6 oz
  • Lamb chop: 6 oz
  • Pork belly: 6 oz (optional carryover)
  • Chicken thighs: 6 oz (optional carryover)

Dairy:

  • Eggs: 17 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: 1 tbsp (15g)
  • Gouda cheese: 1 oz (optional carryover)
  • Camembert cheese: 1 oz
  • Heavy whipping cream: 2 tbsp (30ml)

Vegetables:

  • Avocado: 1 large (200g)
  • Spinach: 1/2 cup (15g)
  • Kale: 1 cup (30g)
  • Arugula: 1/2 cup (10g)
  • Brussels sprouts: 1 cup (80g)
  • Asparagus: 2 cups (180g)
  • Swiss chard: 1.5 cups (45g)
  • Green beans: 2 cups (180g)
  • Bok choy: 2 cups (70g)
  • Broccoli: 1 cup (90g)
  • Cauliflower: 2 cups (200g)
  • Zucchini: 1 cup (100g)
  • Bell peppers: 2 small (4 oz)

Pantry:

  • Olive oil: 2 tbsp (30ml)
  • Ghee: 5 tbsp (75ml)
  • MCT oil: 1 tbsp (15ml)
  • Avocado oil: 1 tbsp (15ml)
  • Almond flour: 1 tbsp (7g)
  • Flaxseed meal: 1 tbsp (7g)
  • Chia seeds: 1 tbsp (10g)
  • Hemp seeds: 1 tbsp (7g)
  • 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: 1 tbsp (15ml) (optional carryover)
  • Pine nuts: 2 tbsp (14g)
  • Coconut vinegar: 1 tbsp (15ml)
  • Brazil nuts (chopped): 2 tbsp (14g)
  • Sugar-free syrup (e.g., Lakanto): 1 tbsp (15ml)
  • Baking powder: 1/4 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., gouda, pecorino romano) are carried over from previous plans but listed for completeness.
  • Unique ingredients (brazil nuts, avocado oil, camembert cheese, bok choy) 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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