w e e k 5 k e t o m e a l p l a n-+keto+meal+plan...day 6 celery cilantro salmon stew easy taco...

W E E K 5 K E T O M E A L P L A N

KETO MEAL PLAN

Lunch Dinner Notes Net Carbs

Total Calories

Day 1 Bacon, Spinach, and Green Onion Egg

Muffins with Side Salad

Curried Chicken Salad Wraps

Make enough egg muffins for

leftovers

10 1350

Day 2 BLT Salad Mini Zucchini and Avocado Sliders

with Ginger “Sauerkraut”

9 1367

Day 3 Leftover Bacon, Spinach, and Green Onion Egg Muffins

Mu Shu Pork

4 1106

Day 4 Viet Beef Pho with Zucchini Noodles and

Poached Eggs

Crispy Garlic Curry Chicken

Drumsticks with Roasted

Cauliflower

14 1152

Day 5 Lemon Garlic Salmon with

Leek Asparagus Ginger Saute

Chicken Adobo with Cauli-“Rice”

Make enough chicken adobo

for leftovers 18 1334

Day 6 Celery Cilantro Salmon Stew

Easy Taco Bowls 17+ 1307+

Day 7 Leftover Chicken Adobo

Saute

Grilled Lamb Chops with

Asparagus and Peppers

15 1231 All nutritional data are per serving.

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Keto Meal Plan Week 5

Day 1 Menu

Lunch (L1):

Bacon, Spinach, and Green Onion Egg Muffins with Side Salad [Make enough egg muffins for leftovers]

Prep Time: 10 mins | Cook Time: 30 mins | Yield: 4 servings

Ingredients: For the egg muffins -

● 8 slices of bacon (224 g or 7.9 oz), diced ● 6 medium eggs, whisked ● 1 cup of spinach (30 g or 1.1 oz), chopped ● 2 green onions (10 g or 0.4 oz), chopped ● 1/2 cup of coconut cream (120 ml) (from the top of a can of coconut milk) ● 1 Tablespoon of coconut oil (15 ml), to grease muffin pan

For the side salad – ● 2 cups of spinach (60 g or 2.1 oz) ● 1 medium bell pepper (120 g or 4.2 oz), sliced ● 2 Tablespoons of olive oil (30 ml) ● 1 Tablespoon of lemon juice (15 ml)

Instructions:

1. Preheat the oven to 350 F (177 C). 2. Cook the diced bacon in a pan. 3. Add the whisked eggs to the cooked bacon, chopped spinach, and green onions.

Also add in the coconut cream, salt, and pepper. Mix well. 4. Grease 8 muffin cups with coconut oil. 5. Divide the egg mixture between the 8 muffin cups. Fill only 2/3 of each cup as the

mixture rises when it’s baking. 6. Bake in oven for 30 minutes. 7. Toss the side salad ingredients together and serve with 2 of the egg muffins

each. Save the other 4 egg muffins for Day 3 Lunch. Calories: 583 Fat: 56 g Total Carbs: 6 g

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Fiber: 3 g Sugar: 3 g Net Carbs: 3 g Protein: 17 g *Nutritional data are estimated per serving

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Dinner (D1):

Curried Chicken Salad Wraps


Ingredients: ● 2 chicken breasts (400 g or 14.1 oz), diced● 2 Tablespoons of avocado oil (30 ml), to cook with● 4 Tablespoons of mayo (60 ml)● 2 stalks of celery (40 g or 1.4 oz), diced● 1 medium bell pepper (120 g or 4.2 oz), diced● 1 Tablespoon of curry powder (7 g or 0.2 oz)● 1 Tablespoon of garlic powder (10 g or 0.4 oz)● 4 green onions (20 g or 0.7 oz), diced● 2 Tablespoons of fresh cilantro, chopped● 1 head of romaine lettuce (200 g or 7.1 oz), broken into individual leaves (for

serving)● Salt and pepper to taste

Instructions: 1. In a skillet, heat avocado oil. Add chicken and cook until completely done.

Remove cooked chicken and set aside to cool.2. In a bowl, combine the mayo, celery, curry powder, garlic powder, green onions,

cilantro, and salt and pepper to taste. Add in the chicken and stir to combine.3. Add equal amounts to romaine leaves. (The chicken salad can be made in

advance and refrigerated before serving.)

Calories: 767Fat: 58 gTotal Carbs: 11 gFiber: 4 g Sugar: 4 g Net Carbs: 7 gProtein: 49 g *Nutritional data are estimated per serving

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Day 2 Menu

Lunch (L2):

BLT Salad


Ingredients:

● 4 medium eggs ● 1/2 large avocado (100 g or 3.5 oz) (save other half for dinner) ● 10 cherry tomatoes (170 g or 6 oz), halved ● 4 slices of bacon (112 g or 4 oz), diced ● 1 head of romaine lettuce (200 g or 7.1 oz), cut or torn into bite-size pieces ● 2 Tablespoons of olive oil (30 ml) ● 2 teaspoons of apple cider vinegar (10 ml) ● Salt and pepper to taste

Instructions:

1. In a pot, cover the eggs with water and bring to a boil. Once boiling, remove from heat and put lid on pot. Let sit for 12 minutes and then drain eggs in a colander and rinse with cold water. Peel and chop the eggs.

2. Meanwhile, cook the diced bacon in a pan. 3. Chop up the eggs and dice the avocado half. 4. Toss cherry tomatoes, bacon and romaine lettuce with the olive oil, apple cider

vinegar, and salt and pepper, to taste. 5. Add the egg and avocado pieces and gently toss again.

Calories: 613 Fat: 55 g Total Carbs: 10 g Fiber: 6 g Sugar: 3 g Net Carbs: 4 g Protein: 20 g *Nutritional data are estimated per serving

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Dinner (D2):

Mini Zucchini Avocado Sliders with Ginger “Sauerkraut”


Ingredients: For the sliders -

● 1 zucchini (120 g or 4.2 oz), chopped into 1/2-inch (1 cm) thick slices (around 14-16 slices)

● 1/2 lb of ground beef (225 g or 7.9 oz) ● 1/2 large avocado (100 g or 3.5 oz), cut into small slices ● 2 Tablespoons of avocado oil (30 ml), for greasing baking tray ● 1 Tablespoon of salt (15 g or 0.5 oz) ● 2 Tablespoons of Paleo mayo (30 ml) ● 2 teaspoons of mustard (10 ml)

For the “sauerkraut” – ● 1/2 head of napa/Chinese cabbage (400 g or 14.1 oz), diced ● 1 Tablespoon of fresh ginger, diced ● 2 Tablespoons of avocado oil (30 ml), for cooking with ● Apple cider vinegar, to taste ● Salt to taste

Instructions:

1. Preheat oven to 400 F (200 C). 2. Grease a baking tray with olive or avocado oil and sprinkle 1 teaspoon of salt

across it. 3. Place the zucchini slices on the baking tray. 4. Form small balls from the ground beef and press into patties – around 7 or 8

patties – and place on the baking tray. 5. Place baking tray into oven and bake for 15 minutes. 6. Meanwhile, slice the avocado into small thin slices. 7. Make the “sauerkraut” by adding the avocado oil to a frying pan and sautéing the

cabbage and ginger until they’re soft. Add apple cider vinegar and salt, to taste. Put the mini burgers together using the zucchini slices as buns – add a slice of avocado to each burger and top with condiments like Paleo mayo and mustard. Serve with the sauerkraut side.

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Day 3 Menu

Lunch (L3):

Leftover Bacon, Spinach, and Green Onion Egg Muffins


Ingredients:

● Leftover Bacon, Spinach, and Green Onion Egg Muffins (from Day 1 Lunch [L1]) Instructions:

1. Reheat muffins to desired temperature and enjoy. Calories: 443 Fat: 42 g Total Carbs: 1 g Fiber: 1 g Sugar: 1 g Net Carbs: 0 g Protein: 15 g *Nutritional data are estimated per serving

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Dinner (D3):

Mu Shu Pork


Ingredients:

● 4 medium eggs, whisked ● 1/2 lb of pork tenderloin (225 g or 7.9 oz), cut into small thin 1-inch long strips ● 6 Tablespoons of coconut oil (90 ml), to cook with, divided ● 1/2 head of napa/Chinese cabbage (400 g or 14.1 oz), chopped into thin strips

(or use other cabbage) ● 4 white button mushrooms (40 g or 1.4 oz), sliced into thin strips ● 1 teaspoon of fresh ginger, freshly grated ● 2 Tablespoons of gluten-free tamari sauce or coconut aminos (30 ml) ● 1 teaspoon of apple cider vinegar (5 ml) ● 2 green onions (10 g or 0.4 oz), chopped (for garnish) ● Salt, to taste ● Lettuce leaves, to serve (optional)

Instructions:

1. Add 3 Tablespoons (45 ml) of coconut oil to a skillet on medium heat. 2. Add a little bit of salt to the whisked eggs and pour the mixture into the skillet. Let

it cook undisturbed into a pancake. Flip the egg pancake once it’s cooked most of the way through (so it’s pretty solid when you flip it). Cook for a few more minutes, then place on a cutting board and cut into thin 1-inch long strips.

3. Cook the pork in the remaining 3 Tablespoons (45 ml) of coconut oil. Stir with a spatula to make sure the strips don’t clump together.

4. Once the pork is cooked, add in the cooked strips of eggs, sliced napa cabbage, sliced mushrooms, ginger, tamari sauce, and apple cider vinegar.

5. Cook until the cabbage and mushrooms are soft. Then add salt, to taste. 6. Sprinkle the green onions on top for garnish and serve in lettuce cups or by itself.

Calories: 663 Fat: 55 g Total Carbs: 6 g Fiber: 2 g Sugar: 3 g

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Net Carbs: 4 g Protein: 39 g *Nutritional data are estimated per serving

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Day 4 Menu

Lunch (L4):

Viet Beef Pho with Zucchini Noodles and Poached Eggs


Ingredients:

● 4 medium eggs ● 3 cups of chicken/beef or bone broth (720 ml) ● 1/2 lb of beef round (225 g or 7.9 oz), sliced very thin (Tip: freeze the beef for 20

to 30 minutes before slicing to get thinner slices) ● 1/2 Tablespoon of fresh ginger, grated ● 1 teaspoon of cinnamon powder ● 2 green onions (10 g or 0.4 oz), diced ● 2 zucchinis (240 g or 8.5 oz), shredded (or made into noodles) ● 10 Tablespoons of fresh basil leaves (20 g or 0.7 oz) ● 1 lemon, cut into 4 wedges ● Salt and pepper to taste

Instructions:

1. Bring a pot of water to a boil and poach the 4 eggs to your liking. Place the poached eggs into cold water to stop them from cooking further and drain well.

2. Heat up the broth in a pot. 3. When the broth starts boiling, add in the grated ginger, ground cinnamon, and

salt and pepper, to taste. 4. Add in the beef slices slowly into the broth, making sure they don’t clump

together. 5. Cook for 1 minute until beef slices are done. 6. Divide the pho between 2 large bowls and add into each bowl the zucchini

noodles, green onions, and basil leaves. Top with 2 poached eggs per bowl. 7. Serve with the lemon wedges.

Calories: 485 Fat: 33 g Total Carbs: 5 g Fiber: 1 g

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Sugar: 2 g Net Carbs: 4 g Protein: 32 g *Nutritional data are estimated per serving

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Dinner (D4):

Crispy Garlic Curry Chicken Drumsticks with Roasted Cauliflower


Ingredients:

● 6 chicken drumsticks (with skin on) (750 g or 1.7 lbs) ● 3 Tablespoons of curry powder (21 g or 0.7 oz) ● 2 Tablespoons of garlic powder (20 g or 0.7 oz) ● 1 Tablespoon of coconut oil (15 ml), for greasing baking tray ● 1/4 head of cauliflower (150 g or 5.3 oz), broken into small florets ● 3 Tablespoons of olive oil (45 ml) ● Salt, to taste

Instructions:

1. Preheat oven to 450 F (230 C). 2. Grease a large baking tray with coconut oil. 3. Mix the salt, to taste, curry powder, and garlic powder together in a bowl. 4. Make sure the drumsticks are not too wet (otherwise it won’t get crispy). 5. Coat each drumstick with the mixture and place on the baking tray. Make sure

the drumsticks are not touching each other on the tray. 6. Bake for 25 minutes. 7. Meanwhile, toss the cauliflower florets in the olive oil and additional salt, to taste.

Place on a separate baking tray. 8. After the 25 minutes, turn each drumstick over. Add the tray with the cauliflower

to the oven. Continue to bake for 15 more minutes. Calories: 667 Fat: 46 g Total Carbs: 16 g Fiber: 6 g Sugar: 4 g Net Carbs: 10 g Protein: 44 g *Nutritional data are estimated per serving

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Day 5 Menu

Lunch (L5):

Lemon Garlic Salmon with Leek Asparagus Ginger Saute


Ingredients: For the lemon garlic salmon –

● 2 filets of salmon (with skin on), fresh or frozen (340 g or 12 oz), defrost if frozen ● 2 Tablespoons of olive oil (30 ml) ● 1 Tablespoon of garlic powder (10 g or 0.4 oz) ● 1 Tablespoon of lemon juice (15 ml)

For the leek asparagus ginger saute - ● 6 spears of asparagus (96 g or 3.4 oz), chopped into small pieces ● 1/2 leek (45 g or 1.6 oz), chopped into small pieces ● 2 Tablespoons of fresh ginger (10 g or 0.4 oz), grated ● 1 Tablespoon of lemon juice (15 ml) ● 2 Tablespoons of avocado oil (30 ml), to cook with ● Salt, to taste ● Lemon slices, to serve with

Instructions:

1. Preheat oven to 400 F (200 C). 2. In a small bowl, mix together the olive oil, garlic powder, lemon juice, and dash of

salt. 3. Divide the mixture into two and cover each salmon filet with it. 4. Place each salmon filet on a piece of aluminum foil or parchment paper. Then

wrap up the salmon in the foil and place into the oven. 5. Bake for 20 minutes. 6. While the salmon is cooking, place 2 tablespoons of avocado oil into a frying pan

and saute the chopped asparagus and leek on high heat. Saute for 10 minutes and then add in the ginger, lemon juice, and salt to taste.

7. Serve by dividing the saute between 2 plates and placing a salmon filet on top of each.

Calories: 726

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Fat: 58 g Total Carbs: 11 g Fiber: 3 g Sugar: 4 g Net Carbs: 8 g Protein: 43 g *Nutritional data are estimated per serving

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Dinner (D5):

Chicken Adobo with Cauli “Rice” [Refrigerate half of chicken adobo for lunch on Day 7]


Ingredients: For the chicken adobo -

● 4 chicken breasts (800 g or 28.2 oz), diced ● 1 medium onion (110 g or 3.9 oz), chopped into slices ● 6 cloves of garlic (18 g or 0.6 oz), minced or finely diced ● 1 cup of gluten-free tamari sauce or coconut aminos (240 ml) ● 1 teaspoon of apple cider vinegar (5 ml) ● 1 green onion, chopped (for garnish) ● 4 Tablespoons of avocado oil (60 ml)

For the cauliflower rice - ● 1/4 head of cauliflower (150 g or 5.3 oz), processed into rice-like pieces ● 2 Tablespoons of coconut oil (30 ml), to cook with

Instructions:

1. Add the avocado oil into a large saucepan. Add the chopped chicken breast, onion, and garlic. Saute until the chicken is cooked.

2. Add in the tamari sauce and apple cider vinegar and place a lid on the pan. Cook for 20 minutes. Spoon the sauce over the chicken periodically.

3. To make the cauliflower rice, sauté the cauliflower pieces in the coconut oil on high heat for 5 minutes until softened.

4. Serve the chicken adobo on top of the cauliflower “rice.” Sprinkle chopped green onions on top for garnish.

Calories: 608 Fat: 43 g Total Carbs: 12 g Fiber: 2 g Sugar: 3 g Net Carbs: 10 g Protein: 37 g

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*Nutritional data are estimated per serving

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Day 6 Menu

Lunch (L6):

Celery Cilantro Salmon Stew


Ingredients:

● 3 Tablespoons of coconut oil (45 ml) ● 2 zucchinis (240 g or 8.5 oz), diced ● 4 white button mushrooms (40 g or 1.4 oz), diced ● 4 stalks of celery (80 g or 2.8 oz), chopped ● 4 cups of chicken broth (960 ml) or bone broth ● 2 medium eggs, whisked ● 1 filet of salmon (with skin on), fresh or frozen (170 g or 6 oz), defrost if frozen,

and diced ● 8 Tablespoons of fresh cilantro (8 g or 0.3 oz), chopped ● Salt and pepper, to taste

Instructions:

1. Add coconut oil to a large pot and saute the vegetables for a few minutes until slightly browned. Then add the broth to the pot and simmer for 5 minutes.

2. Slowly add in the whisked eggs so they form ribbons in the broth. 3. Then add the diced salmon and simmer for another 5 minutes. 4. Add cilantro and serve.


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Dinner (D6):

Easy Taco Bowls


Ingredients:

● 3/4 lb of ground beef (338 g or 12 oz) ● 3 cloves of garlic (9 g or 0.3 oz), minced or finely diced ● 1 medium onion (110 g or 3.9 oz), finely diced ● 6 cherry tomatoes (102 g or 4 oz), finely diced ● 1 medium bell pepper (120 g or 4.2 oz), diced ● 1 teaspoon of fresh ginger, grated ● 2 teaspoons of cumin powder ● 2 Tablespoons of avocado oil (30 ml), to cook with ● 1/2 head of cauliflower (300 g or 10.6 oz), processed into rice-like pieces ● 2 Tablespoons of coconut oil (30 ml), to cook cauliflower with ● Any leftover vegetables from earlier in the week (optional) ● Chili powder and salt, to taste

Instructions:

1. In a large skillet, heat 2 Tablespoons of avocado oil and garlic. Add ground beef and cook until almost completely browned.

2. Add onion, tomatoes, bell pepper, and any leftover vegetables from earlier in the week. Cook until vegetables are soft

3. Add ginger, cumin, and chili powder, to taste. Mix well to combine. 4. To make the cauliflower rice, sauté the cauliflower pieces in the coconut oil on

high heat for 5 minutes until softened. 5. Serve taco meat over cauliflower “rice.”


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Day 7 Menu

Lunch (L7):

Leftover Chicken Adobo Saute


Ingredients:

● 4 cups of spinach (120 g or 4.2 oz), chopped ● 0.5 leek (45 g or 1.6 oz), chopped ● 3 Tablespoons avocado oil (45 ml), to cook with ● Leftover Chicken Adobo from dinner on Day 5

Instructions:

1. Add avocado oil to a frying pan and cook the leek. When the leek is slightly browned and soft, add in the spinach and chicken adobo.


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Dinner (D7):

Grilled Lamb Chops with Asparagus and Peppers


Ingredients:

● 1 rack of lamb (680 g or 24 oz) ● 6 Tablespoons of cumin powder (36 g or 1.3 oz) ● 5 teaspoons of paprika (10 g or 0.4 oz) ● 1/2 teaspoon of chili powder ● 1 medium bell pepper (120 g or 4.2 oz), cut into strips ● 10 spears of asparagus (160 g or 5.6 oz) ● 2 Tablespoons of olive oil (30 ml), for roasting ● Salt and pepper, to taste

Instructions:

1. Preheat oven to 375 F (190 C). 2. Cut the racks of lamb into individual lamb chops. 3. Combine the cumin powder, paprika, chili powder, and salt. 4. Dip each lamb chop into the mixture. 5. Place lamb chops on baking sheet and cook in oven for 30 minutes (or until

desired doneness). 6. Meanwhile, toss the bell peppers and asparagus spears with the olive oil and salt

and pepper, to taste. 7. Spread on a baking sheet and place into the oven for the last 15 minutes of the

lamb cook time. Calories: 554 Fat: 47 g Total Carbs: 11 g Fiber: 6 g Sugar: 4 g Net Carbs: 5 g Protein: 23 g *Nutritional data are estimated per serving

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Pantry Items

Pantry Items: Quantity Avocado oil* 17 Tablespoons (255 ml) Chicken broth 7 cups (1680 ml) Chili powder 0.5 teaspoon (1 g) Cinnamon powder 1 teaspoon (2 g) Coconut milk 1 cup (240 ml) Coconut oil* 15 Tablespoons (225 ml) Cumin powder Approx. 7 Tablespoons (40 g or 1.4 oz) Curry powder 4 Tablespoons (28 g or 1 oz) Garlic powder 4 Tablespoons (40 g or 1.4 oz) Gluten-free tamari sauce or coconut aminos***

18 Tablespoons (270 ml)

Mayo** 6 Tablespoons (90 ml) Mustard 2 teaspoons(10 ml) Olive oil* 11 Tablespoons (165 ml) Paprika 5 teaspoons (10 g or 0.4 oz) Pepper Approx. 10 teaspoons (10 g or 0.4 oz) Salt Approx. 10 Tablespoons (150 g or 5.3 oz) Vinegar 4 teaspoons (20 ml) * You can generally use these oils interchangeably in the recipes. ** You can make your own Paleo mayo (see recipe here) or purchase Paleo mayo here. *** If you have trouble finding Gluten-Free Tamari Sauce or Coconut Aminos, then you can omit this seasoning from the recipes.

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Shopping List

❏ 5 chicken breasts (1 kg or 2.2 lbs) (D1, D5) ❏ 1.25 lbs of ground beef (562.5 g or 1.2 lbs) (D2, D6) ❏ 12 slices of bacon (336 g or 11.9 oz) (L1, L2) ❏ 3 filets of salmon (with skin on) (fresh or frozen) (510 g or 1.1 lbs) (L5,

L6) ❏ 6 chicken drumsticks (with skin on) (750 g or 1.7 lbs) (D4) ❏ 0.5 lb of pork tenderloin (225 g or 7.9 oz) (D3) ❏ 0.5 lb of beef round (225 g or 7.9 oz) (L4) ❏ 1 rack of lamb (reduce weight due to bones) (272 g or 9.6 oz) (D7)

❏ 20 medium eggs (L1, L2, D3, L4, L6)

❏ 2 medium onions (220 g or 7.8 oz) (D5, D6) ❏ 7 cups of spinach (210 g or 7.4 oz) (L1, L7) ❏ 1 large avocado (200 g or 7.1 oz) (L2, D2) ❏ 16 cherry tomatoes (272 g or 9.6 oz) (L2, D6) ❏ 1 bunch of fresh cilantro (D1, L6) ❏ 4 medium bell peppers (480 g or 1.06 lbs) (L1, D1, D6, D7) ❏ 11 green onions (55 g or 1.9 oz) (L1, D1, D3, L4, D5) ❏ 1 head of garlic (approx. 9 cloves) (D5, D6) ❏ 2 lemons (L1, L4, L5) ❏ 8 white button mushrooms (80 g or 2.8 oz) (D3, L6) ❏ 5 zucchinis (600 g or 1.3 lbs) (D2, L4, L6) ❏ 4.08 Tablespoons of fresh ginger (20.4 g or 0.7 oz) (D2, D3, L4, L5, D6) ❏ 16 spears of asparagus (256 g or 9 oz) (L5, D7) ❏ 1 head of cauliflower (600 g or 1.3 lbs) (D4, D5, D6) ❏ 2 heads of romaine lettuce (400 g or 14.1 oz) (D1, L2) ❏ 6 stalks of celery (120 g or 4.2 oz) (D1, L6) ❏ 1 head of napa/Chinese cabbage (800 g or 1.8 lbs) (D2, D3) ❏ 10 Tablespoons of fresh basil leaves (20 g or 0.7 oz) (L4) ❏ 1 leek (90 g or 3.2 oz) (L5, L7)

*Get chicken breast with the skin on it if possible. **Pick fattier cuts of steak if possible.

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w e e k 5 k e t o m e a l p l a n-+keto+meal+plan...day 6 celery cilantro salmon stew easy taco...

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