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7 Day Keto Meal Plan

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A simple week keto meal plan to help you on the keto diet, hope you enjoy it!

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DAY 1

Breakfast: Skillet

It’s going to be so tasty!

Preparation time: 10 minutes

Cooking time: 30 minutes

Servings: 4

 

Ingredients:

  • 8 ounces mushrooms, chopped
  • Salt and black pepper to the taste
  • 1 pound pork, minced
  • 1 tablespoon coconut oil
  • ½ teaspoon garlic powder
  • ½ teaspoon basil, dried
  • 2 tablespoons Dijon mustard
  • 2 zucchinis, chopped

Directions:

  1. Heat up a pan with the oil over medium high heat, add mushrooms, stir and cook for 4 minutes.
  2. Add zucchinis, salt and pepper, stir and cook for 4 minutes more.
  3. Add pork, garlic powder, basil, more salt and pepper, stir and cook until meat is done.
  4. Add mustard, stir, cook for 3 minutes more, divide into bowls and serve.

Enjoy!

Nutrition: calories 240, fat 15, fiber 2, carbs 9, protein 17

Lunch: Pesto Chicken Salad

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The combination is absolutely delicious! You should try it!

Preparation time: 10 minutes

Cooking time: 0 minutes

Servings: 4

Ingredients:

  • 1 pound chicken meat, cooked and cubed
  • Salt and black pepper to the taste
  • 10 cherry tomatoes, halved
  • 6 bacon slices, cooked and crumbled
  • ¼ cup mayonnaise
  • 1 avocado, pitted, peeled and cubed
  • 2 tablespoons garlic pesto

Directions:

  1. In a salad bowl, mix chicken with bacon, avocado, tomatoes, salt and pepper and stir.
  2. Add mayo and garlic pesto, toss well to coat and serve.

Enjoy!

Nutrition: calories 357, fat 23, fiber 5, carbs 3, protein 26

Dinner: Lemon Chicken

You’ll soon see how easy this keto recipe is!

Preparation time: 10 minutes

Cooking time: 45 minutes

Servings: 6

Ingredients:

  • 1 whole chicken, cut into medium pieces
  • Salt and black pepper to the taste
  • Juice from 2 lemons
  • Zest from 2 lemons
  • Lemon rinds from 2 lemons

Directions:

  1. Put chicken pieces in a baking dish, season with salt and pepper to the taste and drizzle lemon juice.
  2. Toss to coat well, add lemon zest and lemon rinds, introduce in the oven at 375 degrees F and bake for 45 minutes.
  3. Discard lemon rinds, divide chicken between plates, drizzle sauce from the baking dish over it and serve.

Enjoy!

Nutrition: calories 334, fat 24, fiber 2, carbs 4.5, protein 27

 

Dessert: Tasty Brownies

These flourless keto brownies are excellent!

Preparation time: 10 minutes

Cooking time: 20 minutes

Servings: 12

Ingredients:

  • 6 ounces coconut oil, melted
  • 6 eggs
  • 3 ounces cocoa powder
  • 2 teaspoons vanilla
  • ½ teaspoon baking powder
  • 4 ounces cream cheese
  • 5 tablespoons swerve

Directions:

  1. In a blender, mix eggs with coconut oil, cocoa powder, baking powder, vanilla, cream cheese and swerve and stir using a mixer.
  2. Pour this into a lined baking dish, introduce in the oven at 350 degrees F and bake for 20 minutes.
  3. Slice into rectangle pieces when their cold and serve.

Enjoy!

Nutrition: calories 178, fat 14, fiber 2, carbs 3, protein 5

 

DAY 2

Breakfast: Casserole

You’ve got to try this!

Preparation time: 10 minutes

Cooking time: 40 minutes

Servings: 4

Ingredients:

  • 10 eggs
  • 1 pound pork sausage, chopped
  • 1 yellow onion, chopped
  • 3 cups spinach, torn
  • Salt and black pepper to the taste
  • 3 tablespoons avocado oil

Directions:

  1. Heat up a pan with 1 tablespoon oil over medium heat, add sausage, stir and brown it for 4 minutes.
  2. Add onion, stir and cook for 3 minutes more.
  3. Add spinach, stir and cook for 1 minute.
  4. Grease a baking dish with the rest of the oil and spread sausage mix.
  5. Whisk eggs and add them to sausage mix.
  6. Stir gently, introduce in the oven at 350 degrees F and bake for 30 minutes.
  7. Leave casserole to cool down for a few minutes before serving it for breakfast.

Enjoy!

Nutrition: calories 345, fat 12, fiber 1, carbs 8, protein 22

 

Lunch: Crab Cakes

Try these crab cakes for lunch! You won’t regret it!

Preparation time: 10 minutes

Cooking time: 12 minutes

Servings: 6

Ingredients:

  • 1 pound crabmeat
  • ¼ cup parsley, chopped
  • Salt and black pepper to the taste
  • 2 green onions, chopped
  • ¼ cup cilantro, chopped
  • 1 teaspoon jalapeno pepper, minced
  • 1 teaspoon lemon juice
  • 1 teaspoon Worcestershire sauce
  • 1 teaspoon old bay seasoning
  • ½ teaspoon mustard powder
  • ½ cup mayonnaise
  • 1 egg
  • 2 tablespoons olive oil

Directions:

  1. In a large bowl mix crab meat with salt, pepper, parsley, green onions, cilantro, jalapeno, lemon juice, old bay seasoning, mustard powder and Worcestershire sauce and stir very well.
  2. In another bowl mix egg wit mayo and whisk.
  3. Add this to crabmeat mix and stir everything.
  4. Shape 6 patties from this mix and place them on a plate.
  5. Heat up a pan with the oil over medium high heat, add 3 crab cakes, cook for 3 minutes, flip, cook them for 3 minutes more and transfer to paper towels.
  6. Repeat with the other 3 crab cakes, drain excess grease and serve for lunch.

Enjoy!

Nutrition: calories 254, fat 17, fiber 1, carbs 1, protein 20

Dinner: Salmon With Caper Sauce

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This dish is wonderful and very simple to make!

Preparation time: 10 minutes

Cooking time: 20 minutes

Servings: 3

 

Ingredients:

  • 3 salmon fillets
  • Salt and black pepper to the taste
  • 1 tablespoon olive oil
  • 1 tablespoon Italian seasoning
  • 2 tablespoons capers
  • 3 tablespoons lemon juice
  • 4 garlic cloves, minced
  • 2 tablespoons ghee

 

Directions:

  1. Heat up a pan with the olive oil over medium heat, add fish fillets skin side up, season them with salt, pepper and Italian seasoning, cook for 2 minutes, flip and cook for 2 more minutes, take off heat, cover pan and leave aside for 15 minutes.
  2. Transfer fish to a plate and leave them aside.
  3. Heat up the same pan over medium heat, add capers, lemon juice and garlic, stir and cook for 2 minutes.
  4. Take the pan off the heat, add ghee and stir very well.
  5. Return fish to pan and toss to coat with the sauce.
  6. Divide between plates and serve.

Enjoy!

Nutrition: calories 245, fat 12, fiber 1, carbs 3, protein 23

Dessert: Cheesecake Squares

1907 3 large

They look so good!

Preparation time: 10 minutes

Cooking time: 20 minutes

Servings: 9

Ingredients:

  • 5 ounces coconut oil, melted
  • ½ teaspoon baking powder
  • 4 tablespoons swerve
  • 1 teaspoon vanilla
  • 4 ounces cream cheese
  • 6 eggs
  • ½ cup blueberries

Directions:

  1. In a bowl, mix coconut oil with eggs, cream cheese, vanilla, swerve and baking powder and blend using an immersion blender.
  2. Fold blueberries, pour everything into a square baking dish, introduce in the oven at 320 degrees F and bake for 20 minutes.
  3. Leave you cake to cool down, slice into squares and serve.

Enjoy!

Nutrition: calories 220, fat 2, fiber 0.5, carbs 2, protein 4

DAY 3

Breakfast: Patties

This is incredibly tasty and easy to make for breakfast!

Preparation time: 10 minutes

Cooking time: 10 minutes

Servings: 4

 

Ingredients:

  • 1 pound pork meat, minced
  • Salt and black pepper to the taste
  • ¼ teaspoon thyme, dried
  • ½ teaspoon sage, dried
  • ¼ teaspoon ginger, dried
  • 3 tablespoon cold water
  • 1 tablespoon coconut oil

Directions:

  1. Put meat in a bowl.
  2. In another bowl, mix water with salt, pepper, sage, thyme and ginger and whisk well.
  3. Add this to meat and stir very well.
  4. Shape your patties and place them on a working surface.
  5. Heat up a pan with the coconut oil over medium high heat, add patties, fry them for 5 minutes, flip and cook them for 3 minutes more.
  6. Serve them warm.

Enjoy!

Nutrition: calories 320, fat 13, fiber 2, carbs 10, protein 12

Lunch: Muffins

These muffins will really get to your soul!

Preparation time: 10 minutes

Cooking time: 45 minutes

Servings: 13

Ingredients:

  • 6 egg yolks
  • 2 tablespoons coconut aminos
  • ½ pound mushrooms
  • ¾ cup coconut flour
  • 1 pound beef, ground
  • Salt to the taste

Directions:

  1. In your food processor, mix mushrooms with salt, coconut aminos and egg yolks and blend well.
  2. In a bowl, mix beef meat with some salt and stir.
  3. Add mushroom mix to beef and stir everything.
  4. Add coconut flour and stir again.
  5. Divide this into 13 cupcake cups, introduce in the oven at 350 degrees f and bake for 45 minutes.
  6. Serve them for lunch!

Enjoy!

Nutrition: calories 160, fat 10, fiber 3, carbs 1, protein 12

Dinner: Fried Chicken And Paprika Sauce

It’s very healthy and it will make a great dinner idea!

Preparation time: 10 minutes

Cooking time: 20 minutes

Servings: 5

Ingredients:

  • 1 tablespoon coconut oil
  • 3 and ½ pounds chicken breasts
  • 1 cup chicken stock
  • 1 and ¼ cups yellow onion, chopped
  • 1 tablespoon lime juice
  • ¼ cup coconut milk
  • 2 teaspoons paprika
  • 1 teaspoon red pepper flakes
  • 2 tablespoons green onions, chopped
  • Salt and black pepper to the taste

Directions:

  1. Heat up a pan with the oil over medium high heat, add chicken, cook for 2 minutes on each side, transfer to a plate and leave aside.
  2. Reduce heat to medium, add onions to the pan and cook for 4 minutes.
  3. Add stock, coconut milk, pepper flakes, paprika, lime juice, salt and pepper and stir well.
  4. Return chicken to the pan, add more salt and pepper, cover pan and cook for 15 minutes.
  5. Divide between plates and serve.

Enjoy!

Nutrition: calories 140, fat 4, fiber 3, carbs 3, protein 6

Dessert: Vanilla Ice Cream

Try this keto ice cream on a summer day!

Preparation time: 3 hours and 10 minutes

Cooking time: 0 minutes

Servings: 6

Ingredients:

  • 4 eggs, yolks and whites separated
  • ¼ teaspoon cream of tartar
  • ½ cup swerve
  • 1 tablespoon vanilla extract
  • 1 and ¼ cup heavy whipping cream

Directions:

  1. In a bowl, mix egg whites with cream of tartar and swerve and stir using your mixer.
  2. In another bowl, whisk cream with vanilla extract and blend very well.
  3. Combine the 2 mixtures and stir gently.
  4. In another bowl, whisk egg yolks very well and then add the two egg whites mix.
  5. Stir gently, pour this into a container and keep in the freezer for 3 hours before serving your ice cream.

Enjoy!

Nutrition: calories 243, fat 22, fiber 0, carbs 2, protein 4

DAY 4

Breakfast: Sausage Quiche

It’s so amazing! You must make it for breakfast tomorrow!

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Preparation time: 10 minutes

Cooking time: 40 minutes

Servings: 6

Ingredients:

  • 12 ounces pork sausage, chopped
  • Salt and black pepper to the taste
  • 2 teaspoons whipping cream
  • 2 tablespoons parsley, chopped
  • 10 mixed cherry tomatoes, halved
  • 6 eggs
  • 2 tablespoons parmesan, grated
  • 5 eggplant slices

Directions:

  1. Spread sausage pieces on the bottom of a baking dish.
  2. Layer eggplant slices on top.
  3. Add cherry tomatoes.
  4. In a bowl, mix eggs with salt, pepper, cream and parmesan and whisk well.
  5. Pour this into the baking dish, introduce in the oven at 375 degrees F and bake for 40 minutes.
  6. Serve right away.

Enjoy!

Nutrition: calories 340, fat 28, fiber 3, carbs 3, protein 17

Lunch: Pork Pie

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This is something you’ve been craving for a very long time! Don’t worry! It’s a keto idea!

Preparation time: 10 minutes

Cooking time: 50 minutes

Servings: 6

Ingredients:

For the pie crust:

  • 2 cups cracklings
  • ¼ cup flax meal
  • 1 cup almond flour
  • 2 eggs
  • A pinch of salt

For the filling:

  • 1 cup cheddar cheese, grated
  • 4 eggs
  • 12 ounces pork loin, chopped
  • 6 bacon slices
  • ½ cup cream cheese
  • 1 red onion, chopped
  • ¼ cup chives, chopped
  • 2 garlic cloves, minced
  • Salt and black pepper to the taste
  • 2 tablespoons ghee

Directions:

  1. In your food processor, mix cracklings with almond flour, flax meal, 2 eggs and salt and blend until you obtain a dough.
  2. Transfer this to a pie pan and press well on the bottom.
  3. Introduce in the oven at 350 degrees F and bake for 15 minutes.
  4. Meanwhile, heat up a pan with the ghee over medium high heat, add garlic and onion, stir and cook for 5 minutes.
  5. Add bacon, stir and cook for 5 minutes.
  6. Add pork loin, cook until it’s brown on all sides and take off heat.
  7. In a bowl, mix eggs with salt, pepper, cheddar cheese and cream cheese and blend well.
  8. Add chives and stir again.
  9. Spread pork into pie pan, add eggs mix, introduce in the oven at 350 degrees F and bake for 25 minutes.

10.Leave the pie to cool down for a couple of minutes and serve.

Enjoy!

Nutrition: calories 455, fat 34, fiber 3, carbs 3, protein 33

Dinner: Grilled Oysters

These are so juicy and delicious!

Preparation time: 10 minutes

Cooking time: 10 minutes

Servings: 3

Ingredients:

  • 6 big oysters, shucked
  • 3 garlic cloves, minced
  • 1 lemon cut in wedges
  • 1 tablespoon parsley
  • A pinch of sweet paprika
  • 2 tablespoons melted ghee

Directions:

  1. Top each oyster with melted ghee, parsley, paprika and ghee.
  2. Place them on preheated grill over medium high heat and cook for 8 minutes.
  3. Serve them with lemon wedges on the side.

Enjoy!

Nutrition: calories 60, fat 1, fiber 0, carbs 0.6, protein 1

Dessert: Lemon Mousse

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This is so refreshing and delicious!

Preparation time: 10 minutes

Cooking time: 0 minutes

Servings: 5

Ingredients:

  • 1 cup heavy cream
  • A pinch of salt
  • 1 teaspoon lemon stevia
  • ¼ cup lemon juice
  • 8 ounces mascarpone cheese

Directions:

  1. In a bowl, mix heavy cream with mascarpone and lemon juice and stir using your mixer.
  2. Add a pinch of salt and stevia and blend everything.
  3. Divide into dessert glasses and keep in the fridge until you serve.

Enjoy!

Nutrition: calories 265, fat 27, fiber 0, carbs 2, protein 4

 

DAY 5

Breakfast Joy

This is a Ketogenic breakfast worth trying!

Preparation time: 10 minutes

Cooking time: 40 minutes

Servings: 6

Ingredients:

  • 1 pound sausage, chopped
  • 1 leek, chopped
  • 8 eggs, whisked
  • ¼ cup coconut milk
  • 6 asparagus stalks, chopped
  • 1 tablespoon dill, chopped
  • Salt and black pepper to the taste
  • ¼ teaspoon garlic powder
  • 1 tablespoon coconut oil, melted

Directions:

  1. Heat up a pan over medium heat, add sausage pieces and brown them for a few minutes.
  2. Add asparagus and leek, stir and cook for a few minutes.
  3. Meanwhile, in a bowl, mix eggs with salt, pepper, dill, garlic powder and coconut milk and whisk well.
  4. Pour this into a baking dish which you’ve greased with the coconut oil.
  5. Add sausage and veggies on top and whisk everything.
  6. Introduce in the oven at 325 degrees F and bake for 40 minutes.
  7. Serve warm.

Enjoy!

Nutrition: calories 340, fat 12, fiber 3, carbs 8, protein 23

Lunch: Pate

Enjoy something really easy to launch: a Ketogenic liver pate!

Preparation time: 10 minutes

Cooking time: 0 minutes

Servings: 1

Ingredients:

  • 4 ounces chicken livers, sautéed
  • 1 teaspoon mixed thyme, sage and oregano, chopped
  • Salt and black pepper to the taste
  • 3 tablespoons butter
  • 3 radishes, thinly sliced
  • Crusted bread slices for serving

Directions:

  1. In your food processor, mix chicken livers with thyme, sage, oregano, butter, salt and pepper and blend very well for a few minutes.
  2. Spread on crusted bread slices and top with radishes slices.
  3. Serve right away.

Enjoy!

Nutrition: calories 380, fat 40, fiber 5, carbs 1, protein 17

Dinner: Chicken Fajitas

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Are you in the mood for some tasty Mexican style food? Then, try this next idea!

Preparation time: 10 minutes

Cooking time: 15 minutes

Servings: 4

Ingredients:

  • 2 pounds chicken breasts, skinless, boneless and cut into strips
  • 1 teaspoon garlic powder
  • 1 teaspoon chili powder
  • 2 teaspoons cumin
  • 2 tablespoons lime juice
  • Salt and black pepper to the taste
  • 1 teaspoon sweet paprika
  • 2 tablespoons coconut oil
  • 1 teaspoon coriander, ground
  • 1 green bell pepper, sliced
  • 1 red bell pepper, sliced
  • 1 yellow onion, sliced
  • 1 tablespoon cilantro, chopped
  • 1 avocado, pitted, peeled and sliced
  • 2 limes, cut into wedges

Directions:

  1. In a bowl, mix lime juice with chili powder, cumin, salt, pepper, garlic powder, paprika and coriander and stir.
  2. Add chicken pieces and toss to coat well.
  3. Heat up a pan with half of the oil over medium high heat, add chicken, cook for 3 minutes on each side and transfer to a bowl.
  4. Heat up the pan with the rest of the oil over medium heat, add onion and all bell peppers, stir and cook for 6 minutes.
  5. Return chicken to pan, add more salt and pepper, stir and divide between plates.
  6. Top with avocado, lime wedges and cilantro and serve.

Enjoy!

Nutrition: calories 240, fat 10, fiber 2, carbs 5, protein 20

Dessert: Simple Peanut Butter Fudge

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You only need a few  ingredients to make this tasty keto dessert!

Preparation time: 2 hours and 10 minutes

Cooking time: 2 minutes

Servings:12

Ingredients:

  • 1 cup peanut butter, unsweetened
  • ¼ cup almond milk
  • 2 teaspoons vanilla stevia
  • 1 cup coconut oil
  • A pinch of salt

For the topping:

  • 2 tablespoons swerve
  • 2 tablespoons melted coconut oil
  • ¼ cup cocoa powder

Directions:

  1. In a heat proof bowl, mix peanut butter with 1 cup coconut oil, stir and heat up in your microwave until it melts.
  2. Add a pinch of salt, almond milk and stevia, stir well everything and pour into a lined loaf pan.
  3. Keep in the fridge for 2 hours and then slice it.
  4. In a bowl, mix 2 tablespoons melted coconut with cocoa powder and swerve and stir very well.
  5. Drizzle the sauce over your peanut butter fudge and serve.

Enjoy!

Nutrition: calories 265, fat 23, fiber 2, carbs 4, protein 6

DAY 6

Breakfast: Chorizo & Cauliflower

You don’t need to be an expert cook to make a great breakfast! Try this next recipe and enjoy!

Preparation time: 10 minutes

Cooking time: 45 minutes

Servings: 4

Ingredients:

  • 1 pound chorizo, chopped
  • 12 ounces canned green chilies, chopped
  • 1 yellow onion, chopped
  • ½ teaspoon garlic powder
  • Salt and black pepper to the taste
  • 1 cauliflower head, florets separated
  • 4 eggs, whisked
  • 2 tablespoons green onions, chopped

Directions:

  1. Heat up a pan over medium heat, add chorizo and onion, stir and brown for a few minutes.
  2. Add green chilies, stir, cook for a few minutes and take off heat.
  3. In your food processor mix cauliflower with some salt and pepper and blend.
  4. Transfer this to a bowl, add eggs, salt, pepper and garlic powder and whisk everything.
  5. Add chorizo mix as well, whisk again and transfer everything to a greased baking dish.
  6. Bake in the oven at 375 degrees F and bake for 40 minutes.
  7. Leave casserole to cool down for a few minutes, sprinkle green onions on top, slice and serve.

Enjoy!

Nutrition: calories 350, fat 12, fiber 4, carbs 6, protein 20

Lunch: Chowder

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You might end up adoring this chowder! Try it at least once!

Preparation time: 10 minutes

Cooking time: 4 hours

Servings: 4

Ingredients:

  • 1 pound chicken thighs, skinless and boneless
  • 10 ounces canned tomatoes, chopped
  • 1 cup chicken stock
  • 8 ounces cream cheese
  • Juice from 1 lime
  • Salt and black pepper to the taste
  • 1 jalapeno pepper, chopped
  • 1 yellow onion, chopped
  • 2 tablespoons cilantro, chopped
  • 1 garlic clove, minced
  • Cheddar cheese, shredded for serving
  • Lime wedges for serving

Directions:

  1. In your crock pot, mix chicken with tomatoes, stock, cream cheese, salt, pepper, lime juice, jalapeno, onion, garlic and cilantro, stir, cover and cook on High for 4 hours.
  2. Uncover pot, shred meat into the pot, divide into bowls and serve with cheddar cheese on top and lime wedges on the side.

Enjoy!

Nutrition: calories 300, fat 5, fiber 6, carbs 3, protein 26

Dinner: Baked Halibut

This is a delicious fish and if you choose to make it this way you will really end up loving it!

Preparation time: 10 minutes

Cooking time: 10 minutes

Servings: 4

Ingredients:

  • ½ cup parmesan, grated
  • ¼ cup ghee
  • ¼ cup mayonnaise
  • 2 tablespoons green onions, chopped
  • 6 garlic cloves, minced
  • A dash of Tabasco sauce
  • 4 halibut fillets
  • Salt and black pepper to the taste
  • Juice of ½ lemon

Directions:

  1. Season halibut with salt, pepper and some of the lemon juice, place in a baking dish and cook in the oven at 450 degrees F for 6 minutes.
  2. Meanwhile, heat up a pan with the ghee over medium heat, add parmesan, mayo, green onions, Tabasco sauce, garlic and the rest of the lemon juice and stir well.
  3. Take fish out of the oven, drizzle parmesan sauce all over, turn oven to broil and broil your fish for 3 minutes.
  4. Divide between plates and serve.

Enjoy!

Nutrition: calories 240, fat 12, fiber 1, carbs 5, protein 23

Dessert: Simple And Delicious Mousse

This is just hypnotizing! It’s great!

Preparation time: 10 minutes

Cooking time: 0 minutes

Servings: 12

Ingredients:

  • 8 ounces mascarpone cheese
  • ¾ teaspoon vanilla stevia
  • 1 cup whipping cream
  • ½ pint blueberries
  • ½ pint strawberries

Directions:

  1. In a bowl, mix whipping cream with stevia and mascarpone and blend well using your mixer.
  2. Arrange a layer of blueberries and strawberries in 12 glasses, then a layer of cream and so on.
  3. Serve this mousse cold!

Enjoy!

Nutrition: calories 143, fat 12, fiber 1, carbs 3, protein 2

DAY 7

Breakfast: Italian Spaghetti Casserole

Try an Italian Ketogenic breakfast today!

Preparation time: 10 minutes

Cooking time: 55 minutes

Servings: 4

Ingredients:

  • 4 tablespoons ghee
  • 1 squash, halved
  • Salt and black pepper to the taste
  • ½ cup tomatoes, chopped
  • 2 garlic cloves, minced
  • 1 cup yellow onion, chopped
  • ½ teaspoon Italian seasoning
  • 3 ounces Italian salami, chopped
  • ½ cup kalamata olives, chopped
  • 4 eggs
  • A handful parsley, chopped

Directions:

  1. Place squash halves on a lined baking sheet, season with salt and pepper, spread 1 tablespoon ghee over them, introduce in the oven at 400 degrees F and bake for 45 minutes.
  2. Meanwhile, heat up a pan with the rest of the ghee over medium heat, add garlic, onions, salt and pepper, stir and cook for a couple of minutes.
  3. Add salami and tomatoes, stir and cook for 10 minutes.
  4. Add olives, stir and cook for a few minutes more.
  5. Take squash halves out of the oven, scrape flesh with a fork and add over salami mix into the pan.
  6. Stir, make 4 holes in the mix, crack an egg in each, season with salt and pepper, introduce pan in the oven at 400 degrees F and bake until eggs are done.
  7. Sprinkle parsley on top and serve.

Enjoy!

Nutrition: calories 333, fat 23, fiber 4, carbs 12, protein 15

 

Lunch: Coconut Soup

Try this Ketogenic coconut soup really soon! Everyone will love it!

Preparation time: 10 minutes

Cooking time: 30 minutes

Servings: 2

Ingredients:

  • 4 cups chicken stock
  • 3 lime leaves
  • 1 and ½ cups coconut milk
  • 1 teaspoon lemongrass, dried
  • 1 cup cilantro, chopped
  • 1 inch ginger, grated
  • 4 Thai chilies, dried and chopped
  • Salt and black pepper to the taste
  • 4 ounces shrimp, raw, peeled and deveined
  • 2 tablespoons red onion, chopped
  • 1 tablespoon coconut oil
  • 2 tablespoons mushrooms, chopped
  • 1 tablespoon fish sauce
  • 1 tablespoon cilantro, chopped
  • Juice from 1 lime

Directions:

  1. In a pot, mix chicken stock with coconut milk, lime leaves, lemongrass, Thai chilies, 1 cup cilantro, ginger, salt and pepper, stir, bring to a simmer over medium heat, cook for 20 minutes, strain and return to pot.
  2. Heat up soup again over medium heat, add coconut oil, shrimp, fish sauce, mushrooms and onions, stir and cook for 10 minutes more.
  3. Add lime juice and 1 tablespoon cilantro, stir, ladle into bowls and serve for lunch!

Enjoy!

Nutrition: calories 450, fat 34, fiber 4, carbs 8, protein 12

Dinner: Skillet Chicken with Mushrooms

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The combination is absolutely delicious! We guarantee it!

Preparation time: 10 minutes

Cooking time: 30 minutes

Servings: 4

Ingredients:

  • 4 chicken thighs
  • 2 cups mushrooms, sliced
  • ¼ cup ghee
  • Salt and black pepper to the taste
  • ½ teaspoon onion powder
  • ½ teaspoon garlic powder
  • ½ cup water
  • 1 teaspoon Dijon mustard
  • 1 tablespoon tarragon, chopped

Directions:

  1. Heat up a pan with half of the ghee over medium high heat, add chicken thighs, season them with salt, pepper, garlic powder and onion powder, cook the for 3 minutes on each side and transfer to a bowl.
  2. Heat up the same pan with the rest of the ghee over medium high heat, add mushrooms, stir and cook for 5 minutes.
  3. Add mustard and water and stir well.
  4. Return chicken pieces to the pan, stir, cover and cook for 15 minutes.
  5. Add tarragon, stir, cook for 5 minutes, divide between plates and serve.

Enjoy!

Nutrition: calories 453, fat 32, fiber 6, carbs 1, protein 36

Dessert: Tasty Chocolate Cups

Everyone will adore these chocolate delights!

Preparation time: 30 minutes

Cooking time: 5 minutes

Servings: 20

Ingredients:

  • ½ cup coconut butter
  • ½ cup coconut oil
  • 3 tablespoons swerve
  • ½ cup coconut, shredded
  • 5 ounce cocoa butter
  • 1 ounces chocolate, unsweetened
  • ¼ cup cocoa powder
  • ¼ teaspoon vanilla extract
  • ¼ cup swerve

Directions:

  1. In a pan, mix coconut butter with coconut oil, stir and heat up over medium heat.
  2. Add coconut and 3 tablespoons swerve, stir well, take off heat, scoop into a lined muffins pan and keep in the fridge for 30 minutes.
  3. Meanwhile, in a bowl, mix cocoa butter with chocolate, vanilla extract and ¼ cup swerve and stir well.
  4. Place this over a bowl filled with boiling water and stir until everything is smooth.
  5. Spoon this over coconut cupcakes, keep in the fridge for 15 minutes more and then serve.

Enjoy!

Nutrition: calories 240, fat 23, fiber 4, carbs 5, protein 2

Where Do You Go From Here?

 First, I will thank you to complete your 7 Days Keto Meal Plan, I hope you enjoy it!

 Now, If you decide to go the keto way you can keep going with our 4 Weeks Keto Meal Plan, designed to reduce time and money, with instructions, weekly shopping list and nutritional information, also it comes with a complete keto guide and printables, including health & fitness tracker.

Lets Go KEto

>>Get Started Reduced Price

To Your Success,

Marc Gil

7 Days Keto Meal Plan

Breakfast, Lunch, Dinner & Dessert Recipes, With Instructions & Nutritional Information.

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