A weekly meal plan – week 11

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Day 1Meal 1: Pine Nut and Spinach Egg MuffinsIngredients (Serves 1):

  • 3 large eggs
  • 1/2 cup spinach, chopped
  • 2 tbsp pine 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. Whisk eggs with salt and pepper, stir in spinach and pine nuts.
  3. Pour into muffin tin and bake for 15-20 minutes until set.

Nutrition (per serving):

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

Meal 2: Chicken Thighs with Green Beans and Coconut VinegarIngredients (Serves 1):

  • 6 oz chicken thighs, boneless
  • 1 cup green beans, trimmed
  • 1 tbsp coconut vinegar
  • 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 over medium heat for 6-7 minutes per side.
  2. Add green beans to the pan, sauté for 5-6 minutes, then drizzle with coconut vinegar.
  3. Garnish with parsley and serve.

Nutrition (per serving):

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

Day 2Meal 1: Gouda and Kale Breakfast BowlIngredients (Serves 1):

  • 2 large eggs
  • 1/2 cup kale, chopped
  • 1 oz gouda cheese, shredded
  • 1 tbsp butter
  • 1 tbsp hemp seeds
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Melt butter in a skillet, sauté kale for 2-3 minutes.
  2. Whisk eggs with salt and pepper, pour over kale, and scramble until nearly set.
  3. Stir in gouda and hemp seeds, cook for 1 minute more, and serve.

Nutrition (per serving):

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

Meal 2: Salmon Cakes with AsparagusIngredients (Serves 1):

  • 6 oz salmon fillet, cooked and flaked
  • 1 tbsp almond flour
  • 1 large egg
  • 1 cup asparagus, trimmed
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Mix flaked salmon, almond flour, egg, salt, and pepper. Form into 2 patties.
  2. Heat olive oil in a skillet, cook patties for 3-4 minutes per side.
  3. Sauté asparagus in the same pan for 5-6 minutes. Serve alongside patties.

Nutrition (per serving):

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

Day 3Meal 1: Ricotta and Arugula Stuffed MushroomsIngredients (Serves 1):

  • 2 large portobello mushrooms (about 4 oz total)
  • 2 tbsp ricotta cheese
  • 1/2 cup arugula, finely chopped
  • 1 large egg
  • 1 tbsp butter
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Preheat oven to 375°F (190°C). Remove mushroom stems, chop finely, and mix with ricotta, arugula, egg, salt, and pepper.
  2. Stuff mushrooms with mixture, place in a baking dish, and dot with butter.
  3. Bake for 15-20 minutes until mushrooms are tender.

Nutrition (per serving):

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

Meal 2: Beef and Swiss Chard Roll-Ups with Walnut OilIngredients (Serves 1):

  • 6 oz beef sirloin, thinly sliced
  • 1 cup swiss chard leaves
  • 1 tbsp walnut oil
  • 1 tbsp ghee
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh dill

Instructions:

  1. Season beef with salt and pepper, cook in ghee for 2-3 minutes per side. Set aside.
  2. Blanch swiss chard leaves for 1 minute, wrap around beef slices.
  3. Drizzle with walnut oil, garnish with dill, and serve.

Nutrition (per serving):

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

Day 4Meal 1: Flaxseed and Sausage Patties with Brussels SproutsIngredients (Serves 1):

  • 2 oz pork sausage, crumbled
  • 1 tbsp flaxseed meal
  • 1 large egg
  • 1 cup Brussels sprouts, halved
  • 1 tbsp butter
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Mix sausage, flaxseed meal, egg, salt, and pepper. Form into 2 patties.
  2. Melt butter in a skillet, cook patties for 4-5 minutes per side.
  3. Add Brussels sprouts to the pan, sauté for 5-6 minutes. Serve together.

Nutrition (per serving):

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

Meal 2: Shrimp and Cauliflower Mash with Coconut MilkIngredients (Serves 1):

  • 6 oz shrimp, peeled
  • 1 cup cauliflower florets
  • 2 tbsp coconut milk
  • 1 tbsp ghee
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp fresh thyme

Instructions:

  1. Cook shrimp in ghee with salt and pepper for 2-3 minutes until pink.
  2. Steam cauliflower, mash with coconut milk, salt, and pepper.
  3. Serve shrimp over cauliflower mash, garnished with thyme.

Nutrition (per serving):

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

Day 5Meal 1: Chicken and Pine Nut CasseroleIngredients (Serves 1):

  • 6 oz chicken breast, diced
  • 2 tbsp pine nuts
  • 1/2 cup spinach
  • 1 large egg
  • 1 tbsp butter
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Instructions:

  1. Preheat oven to 375°F (190°C). Sauté chicken in butter with salt and pepper for 5-6 minutes.
  2. Mix chicken, spinach, pine nuts, and egg in a small oven-safe dish.
  3. Bake for 15-20 minutes until set.

Nutrition (per serving):

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

Meal 2: Lamb and Green Beans with Heavy CreamIngredients (Serves 1):

  • 6 oz lamb chop
  • 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. Season lamb with salt and pepper, cook in ghee for 3-4 minutes per side.
  2. Sauté green beans in the same pan for 5-6 minutes, add heavy whipping cream, and cook for 1 minute.
  3. Serve lamb with green beans, garnished with rosemary.

Nutrition (per serving):

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

Day 6Meal 1: Egg and Avocado Salad with GoudaIngredients (Serves 1):

  • 1 large avocado (200g)
  • 2 large eggs, hard-boiled and sliced
  • 1 oz gouda 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 gouda, 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 Zucchini Boats with MCT OilIngredients (Serves 1):

  • 6 oz cod fillet
  • 1 medium zucchini (about 200g), halved and scooped
  • 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). Season cod with salt and pepper, place in scooped zucchini halves.
  2. Bake with ghee for 12-15 minutes until cod is cooked.
  3. Drizzle with MCT oil, garnish with dill, and serve.

Nutrition (per serving):

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

Day 7Meal 1: Bacon and Swiss Chard FrittataIngredients (Serves 1):

  • 3 large eggs
  • 2 slices bacon (28g)
  • 1/2 cup swiss chard, chopped
  • 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 swiss chard 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: 6g
  • Protein: 50g
  • Fat: 60g
  • Calories: 755

Meal 2: Beef and Broccoli Stir-Fry with Coconut VinegarIngredients (Serves 1):

  • 6 oz beef sirloin, sliced
  • 1 cup broccoli florets
  • 1 tbsp coconut vinegar
  • 1 tbsp olive 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 broccoli in olive oil for 5-6 minutes, return beef, add coconut vinegar, and stir for 1 minute.
  3. Garnish with thyme and serve.

Nutrition (per serving):

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

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

  • Bacon: 4 slices (56g)
  • Pork sausage: 2 oz
  • Chicken thighs: 6 oz (boneless)
  • Beef sirloin: 12 oz
  • Salmon fillet: 6 oz
  • Cod fillet: 6 oz
  • Shrimp: 6 oz
  • Pork chop: 6 oz
  • Lamb chop: 6 oz
  • Pork belly: 6 oz (optional carryover)

Dairy:

  • Eggs: 18 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: 2 tbsp (30g)
  • Gouda cheese: 2 oz
  • Heavy whipping cream: 2 tbsp (30ml)

Vegetables:

  • Avocado: 1 large (200g)
  • Spinach: 1 cup (30g)
  • Kale: 1 cup (30g)
  • Arugula: 1 cup (20g)
  • Brussels sprouts: 1 cup (80g)
  • Asparagus: 2 cups (180g)
  • Swiss chard: 1.5 cups (45g)
  • Green beans: 2 cups (180g)
  • Broccoli: 1 cup (90g)
  • Cauliflower: 2 cups (200g)
  • Zucchini: 1 medium (200g)
  • Portobello mushrooms: 2 large (4 oz)

Pantry:

  • Olive oil: 3 tbsp (45ml)
  • Ghee: 5 tbsp (75ml)
  • MCT oil: 1 tbsp (15ml)
  • Almond flour: 2 tbsp (14g)
  • 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) (optional carryover)
  • Pine nuts: 2 tbsp (14g)
  • Coconut vinegar: 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: 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., asiago, mozzarella, blue cheese) are carried over from previous plans but listed for completeness.
  • Unique ingredients (pine nuts, coconut vinegar, gouda cheese, green beans) 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!

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