Today I a giving a free 7 day meal plan with instructions. Let me know in the comments if you plan out your weekly meals. Also, what would you like to see in future posts.
Enjoy.
Day 1:
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Breakfast: Egg and bacon cups: Grease a muffin tin with cooking spray and line each cup with a strip of bacon. Crack an egg into each cup and season with salt and pepper. Bake at 350 degrees Fahrenheit for 15-20 minutes, or until the eggs are cooked to your liking.
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Lunch: Caesar salad with grilled chicken: Grill a chicken breast and slice it into small pieces. Toss it with a Caesar salad made with romaine lettuce, Parmesan cheese, croutons, and Caesar dressing.
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Dinner: Baked salmon with green beans: Season a salmon fillet with salt, pepper, and your choice of herbs. Bake it at 400 degrees Fahrenheit for 12-15 minutes, or until the fish is cooked through. Serve with a side of green beans sautéed in olive oil.
Day 2:
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Breakfast: Bacon and cheese omelette: Cook some bacon in a pan until crispy. Remove from pan and add some beaten eggs with salt and pepper, and some diced cheese. Cook until set and serve.
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Lunch: Spinach and feta stuffed chicken breast: butterfly chicken breast, season it with salt, pepper and your favorite herbs, add some spinach and feta cheese. Roll the chicken breast and bake at 375 degrees Fahrenheit for 20-25 minutes or until fully cooked.
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Dinner: Pork tenderloin with cauliflower mash: Season a pork tenderloin with salt, pepper, and your choice of herbs. Roast it in the oven at 425 degrees Fahrenheit for 20-25 minutes, or until the pork is cooked through. Mash some cauliflower with butter and cream, and serve as a side dish.
Day 3:
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Breakfast: Keto breakfast casserole: Mix together some diced bacon, sautéed vegetables, beaten eggs and shredded cheese. Bake at 350 degrees Fahrenheit for 20-25 minutes or until set.
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Lunch: Tuna salad lettuce cups: Mix together canned tuna, diced celery, mayonnaise, lemon juice, salt, and pepper. Serve in lettuce cups.
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Dinner: Beef and broccoli stir-fry: Cook some sliced beef in a hot skillet with some oil. Remove from skillet and add some broccoli florets and your choice of sauce (soy sauce, oyster sauce, sesame oil, etc). Cook until broccoli is tender and serve.
Day 4:
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Breakfast: Keto smoothie (coconut milk, avocado, berries, and protein powder): Blend together coconut milk, avocado, frozen berries, and your choice of keto-friendly protein powder.
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Lunch: Grilled chicken breast with a side salad: Grill a chicken breast and serve with a side salad made with mixed greens, tomatoes, cucumber, and your choice of dressing.
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Dinner: Creamy chicken and mushroom skillet: Cook some sliced chicken breast in a skillet with some butter, add some sliced mushrooms and heavy cream. Cook until chicken is fully cooked and mushrooms are tender. Season with salt and pepper and serve.
Day 5:
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Breakfast: Low-carb pancakes (almond flour, cream cheese, and eggs): Mix together almond flour, cream cheese, eggs, baking powder, and sweetener. Cook on a non-stick skillet with some butter until golden brown.
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Lunch: Shrimp and zucchini noodles: Cook some shrimp in a skillet with some oil. Remove from skillet and sauté some zucchini noodles with garlic, and olive oil. Season with salt and pepper. Serve the shrimp on top of the zucchini noodles.
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Dinner: Beef and cauliflower rice bowl: Cook some ground beef in a skillet with your choice of seasonings and spices. Remove from skillet and sauté some cauliflower rice with garlic, butter, and herbs. Serve the beef on top of the cauliflower rice.
Day 6:
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Breakfast: Keto breakfast burrito (scrambled eggs, bacon, cheese, avocado, and salsa wrapped in a lettuce leaf): Scramble some eggs in a skillet with bacon, cheese and diced avocado. Wrap in a lettuce leaf and top with salsa.
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Lunch: Greek salad with grilled chicken: Grill a chicken breast and slice it into small pieces. Toss it with a Greek salad made with mixed greens, tomatoes, cucumbers, red onions, feta cheese, and Greek dressing.
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Dinner: Cajun-style shrimp and cauliflower rice: Cook some shrimp in a skillet with some Cajun seasoning. Remove from skillet and sauté some cauliflower rice with garlic, butter, and herbs. Serve the shrimp on top of the cauliflower rice.
Day 7:
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Breakfast: Keto frittata (spinach, tomatoes, and feta): Whisk together some eggs, diced tomatoes, spinach, feta cheese, and herbs. Pour the mixture into a skillet and cook until set.
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Lunch: Turkey and cheese roll-ups: Roll-up some sliced turkey and cheese with your choice of herbs, salt and pepper.
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Dinner: Keto chili (ground beef, tomatoes, peppers, and spices): Cook some ground beef in a pot with diced tomatoes, peppers, and your choice of chili spices. Simmer until thickened and serve.
Note: These are general recipes and you can make substitutions according to your taste and dietary restrictions. Also, please make sure to consult with a professional before making any changes to your diet.
