A 7 day meal plan – week 3

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Day 1Meal 1: Bacon and Egg Macadamia Muffins

Ingredients (Serves 1):

  • 3 large eggs
  • 2 slices bacon (28g)
  • 1/4 cup chopped macadamia nuts
  • 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. Cook bacon until crispy, chop into bits.
  3. Whisk eggs with salt and pepper, stir in bacon and macadamia nuts.
  4. Pour into muffin tin and bake for 15-20 minutes until set.

Nutrition (per serving):

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

Meal 2: Chicken with Spinach and Goat Cheese

Ingredients (Serves 1):

  • 6 oz chicken breast
  • 1 cup fresh spinach
  • 1 oz goat cheese, crumbled
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh thyme

Instructions:

  1. Season chicken with salt and pepper, cook in olive oil over medium heat for 6-7 minutes per side.
  2. Sauté spinach in the same pan for 2-3 minutes, add goat cheese to melt.
  3. Serve chicken over spinach mixture, garnished with thyme.

Nutrition (per serving):

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

Day 2Meal 1: Keto Coconut Flour Pancakes with Avocado

Ingredients (Serves 1):

  • 2 tbsp coconut flour
  • 2 large eggs
  • 1 tbsp cream cheese
  • 1/4 tsp baking powder
  • 1/2 avocado (100g)
  • 1 tbsp butter
  • 1/4 tsp salt

Instructions:

  1. Mix coconut flour, eggs, cream cheese, baking powder, and salt. Cook in butter as 2 small pancakes (2-3 minutes per side).
  2. Serve with sliced avocado.

Nutrition (per serving):

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

Meal 2: Grilled Salmon with Broccoli

Ingredients (Serves 1):

  • 6 oz salmon fillet
  • 1 cup broccoli florets
  • 1 tbsp ghee
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp lemon juice

Instructions:

  1. Season salmon with salt and pepper, grill with ghee for 4-5 minutes per side.
  2. Sauté broccoli in olive oil for 5-6 minutes, drizzle with lemon juice.
  3. Serve salmon with broccoli.

Nutrition (per serving):

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

Day 3Meal 1: Sausage and Spinach Scramble

Ingredients (Serves 1):

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

Instructions:

  1. Cook sausage in a skillet until browned (5-6 minutes).
  2. Whisk eggs with salt and pepper, add to skillet with spinach, and scramble until set (3-4 minutes).
  3. Serve warm.

Nutrition (per serving):

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

Meal 2: Beef Stir-Fry with Zucchini

Ingredients (Serves 1):

  • 6 oz beef sirloin, sliced
  • 1 cup zucchini, sliced
  • 1 tbsp olive oil
  • 1 tbsp ghee
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh rosemary

Instructions:

  1. Cook beef in ghee with salt and pepper for 3-4 minutes. Set aside.
  2. Sauté zucchini in olive oil with rosemary for 5-6 minutes.
  3. Return beef to pan, stir-fry for 1-2 minutes, and serve.

Nutrition (per serving):

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

Day 4Meal 1: Egg and Avocado Boats with Macadamia

Ingredients (Serves 1):

  • 1 large avocado (200g)
  • 2 large eggs
  • 1/4 cup chopped macadamia nuts
  • 1 tbsp olive oil
  • 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.
  2. Crack an egg into each half, sprinkle with salt, pepper, and macadamia nuts.
  3. Bake for 15-20 minutes, drizzle with olive oil, and serve.

Nutrition (per serving):

  • Carbs: 9g
  • Protein: 50g
  • Fat: 58g
  • 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 parsley

Instructions:

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

Nutrition (per serving):

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

Day 5Meal 1: Chicken and Bacon Wrap

Ingredients (Serves 1):

  • 5 oz chicken breast
  • 2 slices bacon (28g)
  • 1/2 avocado (100g)
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Cook bacon until crispy, set aside. Grill chicken with salt, pepper, and olive oil for 6-7 minutes per side.
  2. Slice chicken and wrap with bacon and avocado slices.

Nutrition (per serving):

  • Carbs: 8g
  • Protein: 50g
  • Fat: 58g
  • Calories: 750

Meal 2: Shrimp with Spinach and Goat Cheese

Ingredients (Serves 1):

  • 6 oz shrimp, peeled
  • 1 cup fresh spinach
  • 1 oz goat cheese, crumbled
  • 1 tbsp ghee
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp lemon zest

Instructions:

  1. Cook shrimp in ghee with salt and pepper for 2-3 minutes until pink.
  2. Add spinach and cook until wilted (2-3 minutes), then stir in goat cheese.
  3. Garnish with lemon zest and serve.

Nutrition (per serving):

  • Carbs: 6g
  • Protein: 50g
  • Fat: 59g
  • Calories: 740

Day 6Meal 1: Egg and Spinach Frittata

Ingredients (Serves 1):

  • 3 large eggs
  • 1 cup fresh spinach
  • 1 tbsp butter
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh chives

Instructions:

  1. Preheat oven to 375°F (190°C). Whisk eggs with salt and pepper.
  2. Sauté spinach in butter for 2-3 minutes, pour eggs over, and cook on stovetop for 2 minutes.
  3. Transfer to oven, bake for 10-12 minutes until set. Garnish with chives.

Nutrition (per serving):

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

Meal 2: Cod with Zucchini Noodles

Ingredients (Serves 1):

  • 6 oz cod fillet
  • 1 cup zucchini noodles
  • 1 tbsp olive oil
  • 1 tbsp ghee
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh dill

Instructions:

  1. Season cod with salt and pepper, bake with ghee at 400°F (200°C) for 12-15 minutes.
  2. Sauté zucchini noodles in olive oil for 3-4 minutes, garnish with dill.
  3. Serve cod over noodles.

Nutrition (per serving):

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

Day 7Meal 1: Bacon and Cheese Omelette

Ingredients (Serves 1):

  • 3 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. Cook bacon until crispy, chop into bits.
  2. Whisk eggs with salt and pepper, cook in butter with bacon and cheddar until set (3-4 minutes).
  3. Fold and serve.

Nutrition (per serving):

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

Meal 2: Lamb with Broccoli and Macadamia

Ingredients (Serves 1):

  • 6 oz lamb chop
  • 1 cup broccoli florets
  • 1/4 cup chopped macadamia nuts
  • 1 tbsp olive oil
  • 1 tbsp ghee
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Season lamb with salt and pepper, cook in ghee for 3-4 minutes per side.
  2. Sauté broccoli in olive oil for 5-6 minutes, top with macadamia nuts.
  3. Serve lamb with broccoli.

Nutrition (per serving):

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

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

  • Bacon: 6 slices (84g)
  • Pork sausage: 2 oz
  • Chicken breast: 11 oz
  • Beef sirloin: 6 oz
  • Salmon fillet: 6 oz
  • Cod fillet: 6 oz
  • Shrimp: 6 oz
  • Pork chop: 6 oz
  • Lamb chop: 6 oz

Dairy:

  • Eggs: 18 large
  • Butter: 6 tbsp (84g)
  • Cream cheese: 2 tbsp (30g)
  • Shredded cheddar: 1/4 cup (30g)
  • Goat cheese: 2 oz

Vegetables:

  • Avocado: 1 large (200g)
  • Spinach: 3.5 cups (105g)
  • Broccoli: 2 cups (180g)
  • Cauliflower: 1 cup (100g)
  • Zucchini: 2 cups (200g)

Pantry:

  • Olive oil: 6 tbsp (90ml)
  • Ghee: 4 tbsp (60ml)
  • Coconut flour: 2 tbsp (14g)
  • Macadamia nuts: 1/2 cup (60g)
  • Baking powder: 1/2 tsp

Herbs/Spices:

  • Salt
  • Black pepper
  • Fresh thyme: 2 tsp
  • Fresh parsley: 1 tsp
  • Fresh chives: 1 tsp
  • Fresh rosemary: 1 tsp
  • Fresh dill: 1 tsp
  • Lemon juice: 1 tsp
  • Lemon zest: 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 a mix of familiar and new ingredients, keeping carbs low, protein at ~50g, and calories near 750 per meal. Let me know if you need adjustments!

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