A 7 day meal plan – week 4

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Day 1Meal 1: Hemp Seed Egg Scramble with Spinach

Ingredients (Serves 1):

  • 3 large eggs
  • 1/2 cup fresh spinach
  • 2 tbsp hemp seeds
  • 1 tbsp butter
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Whisk eggs with salt and pepper.
  2. Melt butter in a skillet, sauté spinach for 2 minutes, then add eggs and hemp seeds.
  3. Scramble until set (3-4 minutes). Serve warm.

Nutrition (per serving):

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

Meal 2: Grilled Chicken with Broccoli and Sour Cream

Ingredients (Serves 1):

  • 6 oz chicken breast
  • 1 cup broccoli florets
  • 2 tbsp sour cream
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh parsley

Instructions:

  1. Season chicken with salt and pepper, grill in olive oil for 6-7 minutes per side.
  2. Steam broccoli for 5-6 minutes, top with sour cream.
  3. Serve chicken with broccoli, garnished with parsley.

Nutrition (per serving):

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

Day 2Meal 1: Bacon and Psyllium Husk Omelette

Ingredients (Serves 1):

  • 3 large eggs
  • 2 slices bacon (28g)
  • 1 tsp psyllium husk
  • 1 tbsp butter
  • 1/4 tsp salt
  • 1/4 tsp chili powder

Instructions:

  1. Cook bacon until crispy, chop into bits.
  2. Whisk eggs with psyllium husk, salt, and chili powder.
  3. Melt butter in a skillet, add bacon, pour in eggs, and cook until set (3-4 minutes). Serve.

Nutrition (per serving):

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

Meal 2: Salmon with Cauliflower Mash

Ingredients (Serves 1):

  • 6 oz salmon fillet
  • 1 cup cauliflower florets
  • 2 tbsp butter
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh dill

Instructions:

  1. Season salmon with salt and pepper, cook in olive oil for 4-5 minutes per side.
  2. Steam cauliflower, mash with butter, salt, and pepper.
  3. Serve salmon with cauliflower mash, garnished with dill.

Nutrition (per serving):

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

Day 3Meal 1: Sausage and Avocado Breakfast Bowl

Ingredients (Serves 1):

  • 2 oz pork sausage, crumbled
  • 1/2 avocado (100g)
  • 2 large eggs
  • 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. Scramble eggs with butter, salt, and pepper in the same skillet.
  3. Serve sausage and eggs with sliced avocado.

Nutrition (per serving):

  • Carbs: 8g
  • Protein: 49g
  • Fat: 59g
  • Calories: 750

Meal 2: Beef with Zucchini and Parmesan

Ingredients (Serves 1):

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

Instructions:

  1. Cook beef in ghee with salt and pepper for 3-4 minutes. Set aside.
  2. Sauté zucchini in olive oil for 5-6 minutes, sprinkle with parmesan.
  3. Serve beef with zucchini.

Nutrition (per serving):

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

Day 4Meal 1: Almond Flour 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 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: Shrimp with Spinach and Hemp Seeds

Ingredients (Serves 1):

  • 6 oz shrimp, peeled
  • 1 cup fresh spinach
  • 2 tbsp hemp seeds
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp lemon juice

Instructions:

  1. Sauté shrimp in olive oil with salt and pepper for 2-3 minutes until pink.
  2. Add spinach and cook until wilted (2-3 minutes), stir in hemp seeds.
  3. Drizzle with lemon juice and serve.

Nutrition (per serving):

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

Day 5Meal 1: Chicken and Cheddar Omelette

Ingredients (Serves 1):

  • 2 large eggs
  • 5 oz chicken breast, cooked and diced
  • 1/4 cup shredded cheddar
  • 1 tbsp butter
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Whisk eggs with salt and pepper.
  2. Melt butter in a skillet, add chicken and cheddar, pour eggs over, and cook until set (3-4 minutes).
  3. Fold and serve.

Nutrition (per serving):

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

Meal 2: Pork Chop with Cauliflower and Sour Cream

Ingredients (Serves 1):

  • 6 oz pork chop
  • 1 cup cauliflower florets
  • 2 tbsp sour cream
  • 1 tbsp ghee
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh thyme

Instructions:

  1. Season pork chop with salt and pepper, cook in ghee for 4-5 minutes per side.
  2. Steam cauliflower, mash with sour cream, salt, and pepper.
  3. Serve pork chop with mash, garnished with thyme.

Nutrition (per serving):

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

Day 6Meal 1: Egg and Avocado Boats

Ingredients (Serves 1):

  • 1 large avocado (200g)
  • 2 large eggs
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh chives

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, season with salt and pepper.
  3. Bake for 15-20 minutes, drizzle with olive oil, and garnish with chives.

Nutrition (per serving):

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

Meal 2: Cod with Zucchini Noodles and Parmesan

Ingredients (Serves 1):

  • 6 oz cod fillet
  • 1 cup zucchini noodles
  • 1 tbsp parmesan cheese, grated
  • 1 tbsp olive oil
  • 1 tbsp ghee
  • 1/4 tsp salt
  • 1/4 tsp black pepper

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, sprinkle with parmesan.
  3. Serve cod over noodles.

Nutrition (per serving):

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

Day 7Meal 1: Bacon and Spinach Frittata

Ingredients (Serves 1):

  • 3 large eggs
  • 2 slices bacon (28g)
  • 1/2 cup fresh spinach
  • 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. Sauté spinach in butter for 2 minutes, pour whisked eggs (with salt and pepper) over.
  3. Cook on stovetop for 2 minutes, then bake for 10-12 minutes until set.

Nutrition (per serving):

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

Meal 2: Lamb with Broccoli and Psyllium Husk

Ingredients (Serves 1):

  • 6 oz lamb chop
  • 1 cup broccoli florets
  • 1 tsp psyllium husk
  • 1 tbsp olive oil
  • 1 tbsp ghee
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh rosemary

Instructions:

  1. Season lamb with salt, pepper, and rosemary, cook in ghee for 3-4 minutes per side.
  2. Sauté broccoli in olive oil for 5-6 minutes, sprinkle with psyllium husk.
  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: 19 large
  • Butter: 7 tbsp (98g)
  • Cream cheese: 2 tbsp (30g)
  • Shredded cheddar: 1/4 cup (30g)
  • Sour cream: 4 tbsp (60g)
  • Parmesan cheese: 2 tbsp (10g)

Vegetables:

  • Avocado: 1 large (200g)
  • Spinach: 2 cups (60g)
  • Broccoli: 2 cups (180g)
  • Cauliflower: 2 cups (200g)
  • Zucchini: 2 cups (200g)

Pantry:

  • Olive oil: 6 tbsp (90ml)
  • Ghee: 4 tbsp (60ml)
  • Almond flour: 2 tbsp (14g)
  • Hemp seeds: 4 tbsp (28g)
  • Psyllium husk: 2 tsp (4g)
  • 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 dill: 1 tsp
  • Fresh rosemary: 1 tsp
  • Fresh thyme: 1 tsp
  • Fresh chives: 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.

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