A 7 day meal plan – week 7

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Day 1Meal 1: Almond Oil and Turnip Greens Egg SkilletIngredients (Serves 1):

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

Instructions:

  1. Heat almond oil in a skillet, sauté turnip 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: Duck Breast with Asparagus and Pecan OilIngredients (Serves 1):

  • 6 oz duck breast
  • 1 cup asparagus, trimmed
  • 1 tbsp pecan oil
  • 1 tbsp ghee
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh parsley

Instructions:

  1. Season duck with salt and pepper, cook skin-side down in ghee for 5-6 minutes, flip, and cook for 3-4 minutes.
  2. Add asparagus to the pan, sauté for 5-6 minutes, then drizzle with pecan oil.
  3. Garnish with parsley and serve.

Nutrition (per serving):

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

Day 2Meal 1: Gruyere and Kale SouffléIngredients (Serves 1):

  • 2 large eggs, separated
  • 1/2 cup kale, finely chopped
  • 1 oz gruyere 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 kale for 2 minutes.
  2. Beat egg yolks with salt and chili powder, fold in gruyere and kale. Beat egg whites to soft peaks, fold into mixture.
  3. Pour into dish, bake for 12-15 minutes until puffed.

Nutrition (per serving):

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

Meal 2: Salmon and Brussels Sprouts Bake with Coconut MilkIngredients (Serves 1):

  • 6 oz salmon fillet, cubed
  • 1 cup Brussels sprouts, halved
  • 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 Brussels sprouts 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 Turkey Bacon Patties with Turnip GreensIngredients (Serves 1):

  • 2 oz turkey bacon, chopped
  • 1 tbsp almond flour
  • 1 large egg
  • 1 cup turnip greens, chopped
  • 1 tbsp butter
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Mix turkey bacon, almond flour, egg, salt, and pepper, form into 2 patties.
  2. Melt butter in a skillet, cook patties for 4-5 minutes per side.
  3. Add turnip 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 Wraps with Almond OilIngredients (Serves 1):

  • 6 oz beef sirloin, thinly sliced
  • 1 cup bok choy leaves, blanched
  • 1 tbsp almond oil
  • 1 tbsp ghee
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh thyme

Instructions:

  1. Cook beef in ghee with salt and pepper for 3-4 minutes. Set aside.
  2. Wrap beef in blanched bok choy leaves, drizzle with almond oil.
  3. Garnish with thyme and serve.

Nutrition (per serving):

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

Day 4Meal 1: Flaxseed and Gruyere Muffins with Turkey BaconIngredients (Serves 1):

  • 1 tbsp flaxseed meal
  • 1 large egg
  • 1 oz turkey bacon, chopped
  • 1 oz gruyere cheese, shredded
  • 1 tbsp butter
  • 1/4 tsp baking powder
  • 1/4 tsp salt

Instructions:

  1. Preheat oven to 375°F (190°C). Mix flaxseed meal, egg, baking powder, salt, turkey bacon, and gruyere.
  2. Pour into greased muffin tin, dot with butter, and bake for 12-15 minutes.

Nutrition (per serving):

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

Meal 2: Shrimp and Zucchini Cakes with Macadamia OilIngredients (Serves 1):

  • 6 oz shrimp, peeled and chopped
  • 1 cup zucchini, grated
  • 1 large egg
  • 1 tbsp macadamia oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh parsley

Instructions:

  1. Mix shrimp, zucchini, egg, salt, and pepper. Form into 2 cakes.
  2. Heat macadamia oil in a skillet, cook cakes 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 Pistachio SoupIngredients (Serves 1):

  • 6 oz chicken breast, diced
  • 2 tbsp pistachios, 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 pistachios, 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 Stir-Fry 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. 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 Cups with ManchegoIngredients (Serves 1):

  • 1 large avocado (200g)
  • 2 large eggs
  • 1 oz manchego cheese, shredded
  • 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 to create a larger cavity.
  2. Crack an egg into each half, sprinkle with salt, pepper, and manchego cheese.
  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: Cod and Cauliflower Bites with MCT OilIngredients (Serves 1):

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

Instructions:

  1. Preheat oven to 400°F (200°C). Toss cod and cauliflower with ghee, salt, and pepper.
  2. Spread on a baking sheet, bake for 12-15 minutes.
  3. Drizzle with MCT oil, garnish with dill, and serve.

Nutrition (per serving):

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

Day 7Meal 1: Turkey Bacon and Arugula FrittataIngredients (Serves 1):

  • 3 large eggs
  • 1 oz turkey bacon, chopped
  • 1/2 cup arugula, chopped
  • 1 tbsp butter
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Preheat oven to 375°F (190°C). Cook turkey bacon until crispy, set aside.
  2. Melt butter in a small oven-safe skillet, sauté arugula for 1-2 minutes.
  3. Whisk eggs with salt and pepper, pour over arugula and bacon, bake for 10-12 minutes.

Nutrition (per serving):

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

Meal 2: Beef and Broccoli Casserole with Almond OilIngredients (Serves 1):

  • 6 oz beef sirloin, cubed
  • 1 cup broccoli florets
  • 1 tbsp almond oil
  • 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 beef in ghee with salt and pepper for 3-4 minutes.
  2. Mix with broccoli in a small oven-safe dish, bake for 15-20 minutes.
  3. Drizzle with almond oil, 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: 2 oz
  • Pork sausage: 2 oz
  • Chicken thighs: 6 oz (boneless) (optional carryover)
  • 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
  • Duck breast: 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: 1 oz (optional carryover)
  • Gruyere 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 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) (optional carryover)
  • Collard greens: 1 cup (35g) (optional carryover)
  • Mustard greens: 1 cup (35g) (optional carryover)
  • Turnip 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: 1 tbsp (15ml)
  • Almond 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)
  • 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., manchego, edam) are carried over from previous plans but listed for completeness.
  • Unique ingredients (almond oil, turnip greens, gruyere cheese, duck breast) 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

keto snacks ideas

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