A 7 day meal plan – week 2

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Meal 1: Almond-Crusted Egg and Spinach Muffins

Ingredients (Serves 1):

  • 3 large eggs
  • 1 cup fresh spinach
  • 1/4 cup ground almonds
  • 1 oz brie cheese, diced
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Preheat oven to 375°F (190°C). Grease a muffin tin with olive oil.
  2. Whisk eggs with salt and pepper. Stir in spinach and brie.
  3. Sprinkle ground almonds into the muffin tin, then pour egg mixture over.
  4. Bake for 15-20 minutes until set. Serve warm.

Nutrition (per serving):

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

Meal 2: Grilled Chicken with Almond Butter Sauce

Ingredients (Serves 1):

  • 6 oz chicken breast
  • 2 tbsp almond butter
  • 1 tbsp coconut oil
  • 1/2 cup steamed broccoli
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh parsley

Instructions:

  1. Season chicken with salt and pepper. Grill in coconut oil over medium heat for 6-7 minutes per side.
  2. Warm almond butter in a small pan, adding a splash of water to thin into a sauce.
  3. Serve chicken over broccoli, drizzle with almond butter sauce, and garnish with parsley.

Nutrition (per serving):

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

Day 2Meal 1: Pork Rind Omelette with Avocado

Ingredients (Serves 1):

  • 3 large eggs
  • 1 oz pork rinds, crushed
  • 1/2 avocado (100g)
  • 1 tbsp butter
  • 1/4 tsp salt
  • 1/4 tsp chili powder

Instructions:

  1. Whisk eggs with salt and chili powder.
  2. Melt butter in a skillet, add crushed pork rinds, and pour eggs over. Cook until set (3-4 minutes).
  3. Fold omelette and serve with sliced avocado.

Nutrition (per serving):

  • Carbs: 7g
  • Protein: 49g
  • Fat: 60g
  • Calories: 755

Meal 2: Baked Salmon with Coconut Cream Spinach

Ingredients (Serves 1):

  • 6 oz salmon fillet
  • 1 cup fresh spinach
  • 2 tbsp coconut cream
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp lemon zest

Instructions:

  1. Preheat oven to 400°F (200°C). Season salmon with salt and pepper, bake with olive oil for 12-15 minutes.
  2. Sauté spinach in a skillet with coconut cream for 3-4 minutes until wilted.
  3. Serve salmon over spinach, garnished with lemon zest.

Nutrition (per serving):

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

Day 3Meal 1: Sausage and Egg Scramble with Brie

Ingredients (Serves 1):

  • 2 large eggs
  • 2 oz pork sausage, crumbled
  • 1 oz brie cheese, diced
  • 1 tbsp butter
  • 1/4 cup steamed cauliflower
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Cook sausage in a skillet until browned (5-6 minutes). Set aside.
  2. Scramble eggs with butter, salt, and pepper. Add sausage and brie, cooking until cheese melts.
  3. Serve with steamed cauliflower.

Nutrition (per serving):

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

Meal 2: Beef Patties with Zucchini

Ingredients (Serves 1):

  • 6 oz ground beef (80/20)
  • 1 cup zucchini, sliced
  • 1 tbsp coconut oil
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh thyme

Instructions:

  1. Form beef into a patty, season with salt and pepper. Cook in coconut oil over medium heat for 4-5 minutes per side.
  2. Sauté zucchini in olive oil with thyme for 5-6 minutes.
  3. Serve patty with zucchini.

Nutrition (per serving):

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

Day 4Meal 1: Keto Almond Pancakes with Bacon

Ingredients (Serves 1):

  • 2 tbsp almond flour
  • 1 large egg
  • 1 tbsp cream cheese
  • 1/4 tsp baking powder
  • 2 slices bacon (28g)
  • 1 tbsp butter
  • 1 tbsp sugar-free syrup

Instructions:

  1. Blend almond flour, egg, cream cheese, and baking powder. Cook in butter over medium heat 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: 59g
  • Calories: 755

Meal 2: Shrimp with Garlic Spinach

Ingredients (Serves 1):

  • 6 oz shrimp, peeled
  • 1 cup fresh spinach
  • 1 tbsp olive oil
  • 1 clove garlic, minced
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp lemon juice

Instructions:

  1. Sauté garlic in olive oil for 1 minute, add shrimp, and cook for 2-3 minutes until pink.
  2. Add spinach and cook until wilted (2-3 minutes). Season with salt, pepper, and lemon juice.
  3. Serve warm.

Nutrition (per serving):

  • Carbs: 5g
  • Protein: 50g
  • Fat: 58g
  • Calories: 740

Day 5Meal 1: Chicken and Avocado Salad

Ingredients (Serves 1):

  • 5 oz chicken breast
  • 1/2 avocado (100g)
  • 1 cup romaine lettuce
  • 1 tbsp olive oil
  • 1 tbsp blue cheese dressing
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Grill chicken with salt and pepper in olive oil for 6-7 minutes per side. Slice.
  2. Toss lettuce and avocado, top with chicken, and drizzle with blue cheese dressing.

Nutrition (per serving):

  • Carbs: 8g
  • Protein: 50g
  • Fat: 57g
  • Calories: 750

Meal 2: Pork Chop with Cauliflower Mash

Ingredients (Serves 1):

  • 6 oz pork chop
  • 1 cup cauliflower florets
  • 2 tbsp butter
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh rosemary

Instructions:

  1. Season pork chop with salt, pepper, and rosemary. Cook in a skillet for 4-5 minutes per side.
  2. Steam cauliflower, then mash with butter, salt, and pepper.
  3. Serve pork chop with cauliflower mash.

Nutrition (per serving):

  • Carbs: 7g
  • Protein: 50g
  • Fat: 58g
  • Calories: 745

Day 6Meal 1: Egg and Almond Scramble

Ingredients (Serves 1):

  • 3 large eggs
  • 2 tbsp ground almonds
  • 1 tbsp butter
  • 1/4 cup steamed spinach
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Whisk eggs with salt and pepper. Cook in butter with ground almonds until scrambled (3-4 minutes).
  2. Serve with steamed spinach.

Nutrition (per serving):

  • Carbs: 6g
  • Protein: 49g
  • Fat: 60g
  • Calories: 755

Meal 2: Cod with Broccoli and Coconut Oi

lIngredients (Serves 1):

  • 6 oz cod fillet
  • 1 cup broccoli florets
  • 1 tbsp coconut oil
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Season cod with salt and pepper, bake with coconut oil at 400°F (200°C) for 12-15 minutes.
  2. Sauté broccoli in olive oil for 5-6 minutes.
  3. Serve cod with broccoli.

Nutrition (per serving):

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

Day 7Meal 1: Bacon and Cheese Egg Cups

Ingredients (Serves 1):

  • 2 large eggs
  • 2 slices bacon (28g)
  • 1/4 cup shredded cheddar
  • 1 tbsp butter
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Preheat oven to 375°F (190°C). Grease a muffin tin with butter.
  2. Line tin with bacon slices, crack eggs inside, and top with cheddar.
  3. Bake for 15-20 minutes until eggs are set.

Nutrition (per serving):

  • Carbs: 2g
  • Protein: 50g
  • Fat: 62g
  • Calories: 750

Meal 2: Lamb with Zucchini Noodles

Ingredients (Serves 1):

  • 6 oz lamb chop
  • 1 cup zucchini noodles
  • 1 tbsp olive oil
  • 1 tbsp coconut oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh thyme

Instructions:

  1. Season lamb with salt and pepper, cook in coconut oil for 3-4 minutes per side.
  2. Sauté zucchini noodles in olive oil with thyme for 3-4 minutes.
  3. Serve lamb with zucchini noodles.

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 breast: 11 oz
  • Ground beef (80/20): 6 oz
  • Salmon fillet: 6 oz
  • Cod fillet: 6 oz
  • Shrimp: 6 oz
  • Pork chop: 6 oz
  • Lamb chop: 6 oz

Dairy:

  • Eggs: 17 large
  • Butter: 7 tbsp (98g)
  • Brie cheese: 2 oz
  • Shredded cheddar: 1/4 cup (30g)
  • Blue cheese dressing: 1 tbsp (15g)
  • Cream cheese: 1 tbsp (15g)

Vegetables:

  • Avocado: 1 large (200g)
  • Spinach: 2.5 cups (75g)
  • Broccoli: 1.5 cups (135g)
  • Cauliflower: 1.25 cups (125g)
  • Zucchini: 2 cups (200g)
  • Romaine lettuce: 1 cup (50g)
  • Garlic: 1 clove

Pantry:

  • Olive oil: 6 tbsp (90ml)
  • Coconut oil: 4 tbsp (60ml)
  • Almond flour: 6 tbsp (42g)
  • Ground almonds: 6 tbsp (42g)
  • Pork rinds: 1 oz
  • Almond butter: 2 tbsp (32g)
  • Coconut cream: 2 tbsp (30ml)
  • 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: 1 tsp
  • Fresh thyme: 2 tsp
  • Lemon zest: 1 tsp
  • Lemon juice: 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.

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

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