A 7 day meal plan – week 6

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Day 1Meal 1: Pecan Oil and Mustard Greens Egg Scramble

Ingredients (Serves 1):

  • 3 large eggs
  • 1 cup mustard greens, chopped
  • 1 tbsp pecan oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Heat pecan oil in a skillet, sauté mustard greens for 2-3 minutes.
  2. Whisk eggs with salt and pepper, pour over greens, and scramble until set (3-4 minutes).
  3. Serve warm.

Nutrition (per serving):

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

Meal 2: Chicken Thighs with Broccoli and Turkey Bacon

Ingredients (Serves 1):

  • 6 oz chicken thighs, boneless
  • 1 cup broccoli florets
  • 1 oz turkey bacon, chopped
  • 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 broccoli and turkey bacon to the pan, sauté for 5-6 minutes.
  3. Garnish with parsley and serve.

Nutrition (per serving):

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

Day 2Meal 1: Manchego and Spinach Baked Eggs

Ingredients (Serves 1):

  • 2 large eggs
  • 1/2 cup spinach, chopped
  • 1 oz manchego cheese, shredded
  • 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 spinach for 2 minutes.
  2. Crack eggs over spinach, top with manchego, 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 Casserole with Coconut Milk

Ingredients (Serves 1):

  • 6 oz salmon fillet, cubed
  • 1 cup asparagus, trimmed
  • 2 tbsp coconut milk
  • 1 tbsp ghee
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh dill

Instructions:

  1. Preheat oven to 375°F (190°C). Cook salmon in ghee with salt and pepper for 3-4 minutes.
  2. Mix with asparagus and coconut milk in a small oven-safe dish.
  3. Bake for 15-20 minutes, garnish with dill.

Nutrition (per serving):

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

Day 3Meal 1: Almond Flour and Sausage Bites with Collard Greens

Ingredients (Serves 1):

  • 2 oz pork sausage, crumbled
  • 1 tbsp almond flour
  • 1 large egg
  • 1 cup collard greens, chopped
  • 1 tbsp butter
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Mix sausage, almond flour, egg, salt, and pepper, form into 6 small bites.
  2. Melt butter in a skillet, cook bites for 5-6 minutes, turning occasionally.
  3. Add collard greens, sauté for 3-4 minutes, and serve.

Nutrition (per serving):

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

Meal 2: Beef and Bok Choy Stir-Fry with Pecan Oil

Ingredients (Serves 1):

  • 6 oz beef sirloin, sliced
  • 1 cup bok choy, chopped
  • 1 tbsp pecan oil
  • 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, and drizzle with pecan oil.
  3. Garnish with thyme and serve.

Nutrition (per serving):

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

Day 4Meal 1: Flaxseed and Turkey Bacon Muffins

Ingredients (Serves 1):

  • 1 tbsp flaxseed meal
  • 1 large egg
  • 1 oz turkey bacon, chopped
  • 1 tbsp butter
  • 1/4 tsp baking powder
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Preheat oven to 375°F (190°C). Mix flaxseed meal, egg, baking powder, salt, and pepper.
  2. Stir in turkey bacon, pour into greased muffin tin, and dot with butter.
  3. Bake for 12-15 minutes until set.

Nutrition (per serving):

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

Meal 2: Shrimp and Zucchini Ribbons with Avocado Oil

Ingredients (Serves 1):

  • 6 oz shrimp, peeled
  • 1 cup zucchini, ribboned with a peeler
  • 1 tbsp avocado oil
  • 1 tbsp ghee
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh parsley

Instructions:

  1. Heat ghee in a skillet, sauté shrimp with salt and pepper for 2-3 minutes.
  2. Add zucchini ribbons, cook for 3-4 minutes, and drizzle with avocado oil.
  3. Garnish with parsley and serve.

Nutrition (per serving):

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

Day 5Meal 1: Chicken and Pistachio Stuffed Bell Peppers

Ingredients (Serves 1):

  • 6 oz ground chicken
  • 2 tbsp pistachios, chopped
  • 1 small bell pepper (2 oz), halved and seeded
  • 1 tbsp butter
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Preheat oven to 375°F (190°C). Mix ground chicken, pistachios, salt, and pepper.
  2. Stuff bell pepper halves with mixture, place in a baking dish, and dot with butter.
  3. Bake for 20-25 minutes until chicken is cooked.

Nutrition (per serving):

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

Meal 2: Lamb and Green Beans with Heavy Cream Sauce

Ingredients (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. Cook lamb in ghee with salt and pepper for 5-6 minutes.
  2. Add green beans, sauté for 5 minutes, then stir in heavy whipping cream.
  3. Garnish with rosemary and serve.

Nutrition (per serving):

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

Day 6Meal 1: Egg and Avocado Salad with Manchego

Ingredients (Serves 1):

  • 1 large avocado (200g)
  • 2 large eggs, hard-boiled and sliced
  • 1 oz manchego cheese, cubed
  • 1 tbsp olive oil
  • 1/2 cup arugula
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Halve avocado, remove pit, and scoop into a bowl with arugula.
  2. Add sliced eggs and manchego, drizzle with olive oil, season with salt and pepper.
  3. Toss and serve.

Nutrition (per serving):

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

Meal 2: Cod and Cauliflower Mash with MCT Oil

Ingredients (Serves 1):

  • 6 oz cod fillet
  • 1 cup cauliflower florets
  • 1 tbsp MCT oil
  • 1 tbsp ghee
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh dill

Instructions:

  1. Cook cod in ghee with salt and pepper for 5-6 minutes per side.
  2. Steam cauliflower, mash with salt and pepper.
  3. Serve cod over mash, drizzle with MCT oil, and garnish with dill.

Nutrition (per serving):

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

Day 7Meal 1: Turkey Bacon and Kale Wraps

Ingredients (Serves 1):

  • 2 oz turkey bacon, chopped
  • 1 cup kale leaves, blanched
  • 2 large eggs, scrambled
  • 1 tbsp butter
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

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

Nutrition (per serving):

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

Meal 2: Beef and Broccoli Stir-Fry with Pecan Oil

Ingredients (Serves 1):

  • 6 oz beef sirloin, sliced
  • 1 cup broccoli florets
  • 1 tbsp pecan 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 for 5-6 minutes, return beef, and drizzle with pecan oil.
  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:

  • Turkey bacon: 3 oz
  • Pork sausage: 2 oz
  • Chicken thighs: 6 oz (boneless)
  • Chicken breast: 6 oz
  • Beef sirloin: 12 oz
  • Salmon fillet: 6 oz
  • Cod fillet: 6 oz
  • Shrimp: 6 oz
  • Pork chop: 6 oz
  • Lamb chop: 6 oz
  • Chicken drumsticks: 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 (optional carryover)
  • Edam cheese: 1 oz (optional carryover)
  • Manchego cheese: 2 oz
  • Heavy whipping cream: 2 tbsp (30ml)

Vegetables:

  • Avocado: 1 large (200g)
  • Spinach: 1 cup (30g)
  • Kale: 1 cup (30g)
  • Arugula: 1/2 cup (10g)
  • Brussels sprouts: 1 cup (80g)
  • Asparagus: 2 cups (180g)
  • Swiss chard: 1 cup (30g)
  • Green beans: 2 cups (180g)
  • Bok choy: 1 cup (35g)
  • Broccoli: 1 cup (90g)
  • Cauliflower: 2 cups (200g)
  • Zucchini: 1 cup (100g)
  • Bell peppers: 1 small (2 oz)
  • Collard greens: 1 cup (35g) (optional carryover)
  • Mustard greens: 1 cup (35g)
  • Portobello mushrooms: 2 large (4 oz) (optional carryover)

Pantry:

  • Olive oil: 1 tbsp (15ml)
  • Ghee: 6 tbsp (90ml)
  • MCT oil: 1 tbsp (15ml)
  • Avocado oil: 1 tbsp (15ml)
  • Macadamia oil: 1 tbsp (15ml)
  • Pecan oil: 2 tbsp (30ml)
  • 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)
  • Pine nuts: 2 tbsp (14g)
  • Coconut vinegar: 1 tbsp (15ml)
  • Brazil nuts (chopped): 2 tbsp (14g)
  • Pistachios (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., edam, camembert) are carried over from previous plans but listed for completeness.
  • Unique ingredients (pecan oil, mustard greens, manchego cheese, turkey bacon) 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!

Learn about keto macros

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