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Keto Meal Plan For A Day – Day 2

ceaser

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Breakfast: Poached Eggs

If you are on a Ketogenic diet, then this recipe is perfect for breakfast!

eggs

Preparation time: 10 minutes

Cooking time: 35 minutes

Servings: 4

 

Ingredients:

  • 3 garlic cloves, minced
  • 1 tablespoon ghee
  • 1 white onion, chopped
  • 1 Serrano pepper, chopped
  • Salt and black pepper to the taste
  • 1 red bell pepper, chopped
  • 3 tomatoes, chopped
  • 1 teaspoon paprika
  • 1 teaspoon cumin
  • ¼ teaspoon chili powder
  • 1 tablespoon cilantro, chopped
  • 6 eggs

Directions:

  1. Heat up a pan with the ghee over medium heat, add onion, stir and cook for 10 minutes.
  2. Add Serrano pepper and garlic, stir and cook for 1 minute.
  3. Add red bell pepper, stir and cook for 10 minutes.
  4. Add tomatoes, salt, pepper, chili powder, cumin and paprika, stir and cook for 10 minutes.
  5. Crack eggs into the pan, season them with salt and pepper, cover pan and cook for 6 minutes more.
  6. Sprinkle cilantro at the end and serve.
  7. Enjoy!

Nutrition: calories 300, fat 12, fiber 3.4, carbs 22, protein 14

Lunch: Caesar Salad

This is packed with healthy elements and it’s 100% keto!

ceaser

Preparation time: 10 minutes

Cooking time: 0 minutes

Servings: 2

Ingredients:

  • 1 avocado, pitted, peeled and sliced
  • Salt and black pepper to the taste
  • 3 tablespoons creamy Caesar dressing
  • 1 cup bacon, cooked and crumbled
  • 1 chicken breast, grilled and shredded

Directions:

  1. In a salad bowl, mix avocado with bacon and chicken breast and stir.
  2. Add Caesar dressing, salt and pepper, toss to coat, divide into 2 bowls and serve.

Enjoy!

Nutrition: calories 334, fat 23, fiber 4, carbs 3, protein 18

 

Dinner: Special Fish Pie

This is really creamy and rich!

Preparation time: 10 minutes

Cooking time: 1 hour and 10 minutes

Servings: 6

Ingredients:

  • 1 red onion, chopped
  • 2 salmon fillets, skinless and cut into medium pieces
  • 2 mackerel fillets, skinless and cut into medium pieces
  • 3 haddock fillets and cut into medium pieces
  • 2 bay leaves
  • ¼ cup ghee+ 2 tablespoons ghee
  • 1 cauliflower head, florets separated
  • 4 eggs
  • 4 cloves
  • 1 cup whipping cream
  • ½ cup water
  • A pinch of nutmeg, ground
  • 1 teaspoon Dijon mustard
  • 1 cup cheddar cheese, shredded+ ½ cup cheddar cheese, shredded
  • Some chopped parsley
  • Salt and black pepper to the taste
  • 4 tablespoons chives, chopped

Directions:

  1. Put some water in a pan, add some salt, bring to a boil over medium heat, add eggs, , cook them for 10 minutes, take off heat, drain, leave them to cool down, peel and cut them into quarters.
  2. Put water in another pot, bring to a boil, add cauliflower florets, cook for 10 minutes, drain them, transfer to your blender, add ¼ cup ghee, pulse well and transfer to a bowl.
  3. Put cream and ½ cup water in a pan, add fish, toss to coat and heat up over medium heat.
  4. Add onion, cloves and bay leaves, bring to a boil, reduce heat and simmer for 10 minutes.
  5. Take off heat, transfer fish to a baking dish and leave aside.
  6. return pan with fish sauce to heat, add nutmeg, stir and cook for 5 minutes.
  7. Take off heat, discard cloves and bay leaves, add 1 cup cheddar cheese and 2 tablespoons ghee and stir well.
  8. Place egg quarters on top of the fish in the baking dish.
  9. Add cream and cheese sauce over them, top with cauliflower mash, sprinkle the rest of the cheddar cheese, chives and parsley, introduce in the oven at 400 degrees F for 30 minutes.
  10. Leave the pie to cool down a bit before slicing and serving.

Enjoy!

Nutrition: calories 300, fat 45, fiber 3, carbs 5, protein 26

Dessert: Mug Cake

This is very simple and tasty!

mugcake

Preparation time: 2 minutes

Cooking time: 3 minutes

Servings: 1

Ingredients:

  • 4 tablespoons almond meal
  • 2 tablespoon ghee
  • 1 teaspoon stevia
  • 1 tablespoon cocoa powder, unsweetened
  • 1 egg
  • 1 tablespoon coconut flour
  • ¼ teaspoon vanilla extract
  • ½ teaspoon baking powder

Directions:

  1. Put the ghee in a mug and introduce in the microwave for a couple of seconds.
  2. Add cocoa powder, stevia, egg, baking powder, vanilla and coconut flour and stir well.
  3. Add almond meal as well, stir again, introduce in the microwave and cook for 2 minutes.
  4. Serve your mug cake with berries on top.

Enjoy!

Nutrition: calories 450, fat 34, fiber 7, carbs 10, protein 20

I hope you enjoy it!

Are You Ready For A  4 Weeks Keto Meal Plan? Check Out Here.

Until Next Time,

Marc Gil

7 Day Keto Meal Plan

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

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