KETO MEAL PLAN

by
SlickWeightLoss.com

WEEK 1

2
 KETO MEAL PLAN

DAY 1

BREAKFAST
Fried Egg, Ham & Sausages

LUNCH
Avocado & Mix Veg. Salad

DINNER
Grilled Chicken with Veg.

(Recipes overleaf) 3
Fried Egg (sunny side up) - Beef or
Turkey Sausage - Smoked Ham
Slices

Ingredients:

• 3 slices of small turkey sausage

(or chicken or beef sausage)
• 2 Eggs
• 4 slices of Pork ham
• 1 tablespoon of unsweetened
BBQ sauce (optional)
• 1 tablespoon of butter Serves: 
 Type: 
 Prep time:

• Salt & pepper to taste 1 Non-veg 5-10 mins

Nutrition Facts
Directions:
Type Measure Unit
1. Melt the butter in a pan on
medium heat. Serving size 366 grams
2. Lightly fry or sauté the
sausages. Serve the sausage Calories 895 Cal.
along with ham (unheated) on
the plate. Total Fat 62.3 grams
3. Crack one egg on the counter
and gently slip the egg into the Saturated Fat 22.0 grams
heated pan without breaking
the yolk. Reduce the heat to Cholesterol 429.0 mg
medium and cook for two to
three minutes until the bottom Sodium 1.6 grams
side opaque.
4. Remove pan from heat. Gently Total Carbohydrate 4.3 grams
slip a spatula around the edges
of the egg to make sure it is Dietary Fiber 0.0 grams
free of the pan, then tilt the
pan and carefully slip the egg Net Carbs 4.3 grams
onto a waiting plate. Take care
not to break the loose egg yolk. Sugar 3.8 grams
5. Season to taste with salt and
Protein 64.5 grams
pepper and serve immediately.
6. Spread a tablespoon of BBQ
Vitamin A 12.1 mg
sauce for added taste
Calcium 7.5 mg

Vitamin C 3.2 mg

Iron 39.1 mg

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Avocado Mix Veg. Salad

Ingredients:

• 1 Egg
• 1 Avocado (ripe)
• 4 tomatoes (6 cherry tomatoes)
• 1 medium-sized Cucumber
• 4 small radishes (pink)
• 1 onion (pink)
• 1/4 cup grated cabbage (pink)
• 1/2 tangerine or orange Type:
 

(optional) Serves: 
 Veg / Vegan (if Prep time:

• Salt and pepper to taste 1 taken without 10 mins
• Mustard sauce (optional) eggs)

Directions: Nutrition Facts

1. Peel the avocado and slice it Type Measure Unit

into thin slices. Put it in a bowl.
2. Slice the vegetables (raw or Serving size 904 grams
boiled) and mix it with the
avocado in the bowl. Calories 237 Cal.
3. Boil an egg until hardened
(around 3 min). Slice it and Total Fat 13 grams
add it to the salad mix.
4. You may add slices of Saturated Fat 3 grams
tangerine or orange to boost
Cholesterol 186 mg
Vitamin C content. They have
sugar but also provide dietary
Sodium 344 mg
fiber. So, they can be taken in
moderation in Keto. Total Carbohydrate 25 grams
5. Add salt and pepper to taste.
Dietary Fiber 8 grams
Note that we have intentionally
avoided any dressings to cut down Net Carbs 17 grams
on calories but you may add
mustard or graded cheese if you Sugar 13 grams
do not wish to lose weight quickly.
Protein 10 grams

Vitamin A 3.8 mg

Calcium 1.9 mg

Vitamin C 9.0 mg

Iron 2.8 mg

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Grilled Chicken with
Vegetables

Ingredients:

• 4 boneless skinless chicken

breast halves
• 6 tablespoon butter
• 1 asparagus
• 1/2 cup of cauliflower florets
• 1/2 cup of broccoli florets
• 1/2 cup of boiled spinach 
 

• 2 tablespoon of mustard sauce Serves: 
 Type: 
 Prep time: 

• 1 teaspoon of salt and pepper 1 Non-veg 20-25 mins

Directions: Nutrition Facts

1. Heat grill. Cut four 18x12-inch Type Measure Unit

pieces of heavy-duty foil.
Serving size 443.2 grams
2. Place the cauliflower and
broccoli florets and asparagus Calories 496.8 Cal.
on each piece of foil. Sprinkle
with salt and pepper; drizzle Total Fat 18.8 grams
each with 1 tablespoon butter.
3. Wrap each packet securely Saturated Fat 9.4 grams
with double-fold seals, allowing
room for heat expansion. Cholesterol 0.2 mg
4. When ready to grill, brush
chicken with 2 teaspoons Sodium 0.9 mg
butter; sprinkle with seasoned
salt. Potassium 0.1 grams
5. Place chicken and veggie
Total Carbohydrate 12.0 grams
packets, seam side up, on gas
grill over medium heat or on 6.0 grams
Dietary Fiber
charcoal grill 4 to 6 inches
from medium coals. Net Carbs 6.0 grams
6. Cook chicken 12 to 15 minutes
or until chicken is fork-tender Sugar 3.5 grams
and juices run clear, turning
once. Protein 18 67.3 grams
7. Cook veggie packets 15 to 20
minutes or until vegetables are Vitamin A 13.4 mg
crisp-tender, rearranging
packets several times during Calcium 4.1 mg
cooking.
Vitamin C 18.1 mg
8. Open packets carefully to allow
hot steam to escape.
Iron 14.0 mg

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 KETO MEAL PLAN

DAY 2

BREAKFAST
Fried Egg, with Asparagus

LUNCH
Chicken Liver Salad

DINNER
Grilled Salmon with Veg.

(Recipes overleaf)
Fried Egg, with
Asparagus
Ingredients:

• 2 Eggs
• 5-6 asparagus spears
• 3 tablespoon of butter
• 3-4 tomatoes (cherry)
• Salt & pepper to taste
• Mint leaves for garnishing
(optional) Serves: 
 Type: 
 Prep time:

1 Veg. 5-10 mins

Nutrition Facts
Directions:
Type Measure Unit
1. Heat 2 tablespoons of butter in
a frying pan over a medium Serving size 403 grams
heat.
2. Crack one egg on the counter Calories 339 Cal.
and gently slip the egg into the
heated pan without breaking Total Fat 29 grams
the yolk. Reduce the heat to
medium and cook for two to Saturated Fat 16 grams
three minutes until the bottom
side opaque. Cholesterol 217 mg
3. Remove pan from heat. Gently
slip a spatula around the edges Sodium 1055 mg
of the egg to make sure it is
free of the pan, then tilt the Total Carbohydrate 13 grams
pan and carefully slip the egg
onto a waiting plate. Take care Dietary Fiber 3 grams
not to break the loose egg yolk.
4. Sauté or bake the cherry Net Carbs 10 grams
tomatoes and asparagus for
3-5 mins and serve it on the Sugar 7 grams
plate.
Protein 10 grams
5. Spread 1-2 tablespoon of
butter butter (or cheese) over
Vitamin A 23 mg
the vegetables. Garnish with
mint leaves. Calcium 2 mg
6. Add salt and pepper to taste.
Vitamin C 22 mg

Iron 4 mg

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Chicken Liver Salad
Ingredients:

• 1 cup of chicken liver (250

grams)
• 1 cup of chopped bell pepper
(red and/or yellow)
• 2 tablespoon of coconut oil
• ½ tsp. of curry leave powder
• ½ cup of chopped onion
• Mint and cilantro for


garnishing
Serves: 
 Type:
 Prep time:

• ½ tablespoon each of salt and
freshly grounded pepper 1 Non-veg. 10-15 mins

Directions: Nutrition Facts

1. Remove sinews from the livers Type Measure Unit

and, if large, cut livers into
bite-sized pieces. Season well. Serving size 411 grams
2. Heat 2 tablespoons of coconut
oil in a frying pan over a Calories 639 Cal.
medium heat.
3. Add the chicken livers in one Total Fat 43 grams
layer and fry for a couple of
mins each side. Saturated Fat 28 grams
4. Add the bell pepper and onion
and sauté until the onion get Cholesterol 1410 mg
brown
5. Reduce heat and add 1/2 tsp. Sodium 237 mg
each of curry leave powder
and salt, and mix well. If Total Carbohydrate 22 grams
needed, sprinkle a little water
to allow the spice to cook Dietary Fiber 7 grams
properly.
6. Take the frying pan off the Net Carbs 15 grams
heat in 2-3 mins.
Sugar 12 grams
7. Serve the mix in a bowl
8. Garnish with mint and
Protein 67 grams
cilantro.
Vitamin A 1554 mg

Calcium 6 mg

Vitamin C 40 mg

Iron 388 mg

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Grilled Salmon with
Vegetables
Ingredients:

• 2 slices of pink salmon

• 1 bowl of French beans(snap)
• 3 to 4 tomatoes (cherry)
• 4 tablespoon of butter
• Thyme for garnishing
• 1 Lime or Tangerine (optional)
• Salt and pepper to taste
Serves: 
 Type: 
 Prep time:

1 Non-veg 15-20 mins

Directions: Nutrition Facts

1. Preheat the grill to high. Type Measure Unit

Season the salmon with salt
and pepper and grill for 10-12 Serving size 542 grams
minutes, or until it begins to
flake. Calories 675 Cal.
2. Cook the green beans in lightly
salted boiling water for 3-4 Total Fat 48 grams
minutes, or until tender.
3. Drain the beans and toss it Saturated Fat 24 grams
with cherry tomatoes in butter
for 2-3 minutes Cholesterol 136 mg
4. Season with salt and pepper.
5. Serve the grilled salmon with Sodium 1874 mg
the green beans and cherry
tomatoes Total Carbohydrate 22 grams
6. Drizzle with the lemon juice.
Dietary Fiber 6 grams

Net Carbs 17 grams

Sugar 11 grams

Protein 40 grams

Vitamin A 40 mg

Calcium 5 mg

Vitamin C 10 mg

Iron 13 mg

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 KETO MEAL PLAN

DAY 3

BREAKFAST
Eggs Baked in Avocado

LUNCH
Beef Steak Salad

DINNER
Baked Spinach Lasagna

(Recipes overleaf)
Fried Egg, with
Asparagus

Ingredients:

• 2 ripe avocados
• 4 fresh eggs
• 1/8 teaspoon pepper
• 1 tablespoon chopped chives



Serves: 
 Type:
 Prep time:

1 Veg. 20-25 mins

Nutrition Facts
Directions:
Type Measure Unit
1. Preheat the oven to 425
degrees. Serving size 290 grams
2. Slice the avocados in half, and
take out the pit. Scoop out Calories 449 Cal.
about two tablespoons of flesh
from the center of the avocado, Total Fat 38 grams
just enough so the egg will fit
snugly in the center. Saturated Fat 7 grams
3. Place the avocados in a small
baking dish. Do your best to Cholesterol 327 mg
make sure they fit tightly.
4. Crack an egg into each avocado Sodium 137 mg
half. Try your best to crack the
yolk in first, then let the egg Total Carbohydrate 18 grams
whites spill in to fill up the rest
of the shell. Dietary Fiber 14 grams
5. Place in the oven and bake for
15 to 20 minutes. (Cooking Net Carbs 5 grams
time will depend on the size of
your eggs and avocados. Just Sugar 2 grams
make sure the egg whites have
Protein 15 grams
enough time to set.)
6. Remove from oven, then
Vitamin A 36 mg
season with pepper, chives,
and garnish of your choice. Calcium 16 mg

Vitamin C 79 mg

Iron 36 mg

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Beef Steak Salad
Ingredients:
• 1 lb. flank steak or skirt steak
(grass-fed)
• ½ cup sliced onion
• 2 Tbsp. lemon juice
• 6 Tbsp. coconut oil
• ½ bowl of split green gram
• ½ bowl of black eyed peas
• 1/2 Cucumber (sliced)
• ¼ cup pink cabbage (chopped)
• ¼ cup cilantro (chopped)
• 1 teaspoon of mustard
• 1 grapefruit (optional) Serves: 
 Type: 
 Prep time:

• Salt and Pepper to taste 2 Non-veg. 20-25 mins

Directions:
 Nutrition Facts

1. Cook the steak: Heat a couple Type Measure Unit

tablespoons of coconut oil in a
Serving size 881 grams
cast iron pan on high heat. Pat
the steaks dry. Sprinkle the Calories 912 Cal.
steaks on both sides with salt.
2. Sear the steaks in the pan on Total Fat 43 grams
both sides, just until nicely
browned. Remove pan from Saturated Fat 29 grams
heat and cover. Cook until the 249 mg
Cholesterol
steak is done to your liking.
3. Let the steak rest before Sodium 2520 mg
cutting, then cut thin slices:
Remove from pan to a cutting Total Carbohydrate 26 grams
board. Let rest for a few
Dietary Fiber 6 grams
minutes before cutting..
4. In a separate pan or pressure Net Carbs 19 grams
cooker, boil the split green
gram and black eyed peas until Sugar 10 grams
softened
5. Toss together the vegetables Protein 109 grams
cut in small pieces in a large
Vitamin A 1 mg
bowl or plate along with the
boiled lentils Calcium 14 mg
6. Add the lemon juice, olive oil,
mustard, and salt and pepper Vitamin C 5 mg
to taste. Mix well and serve.
Iron 121 mg

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Spinach Lasagna
Ingredients:

• 1 pound ground beef

• 2 tablespoons onion, chopped
• 1/8 teaspoon garlic powder
• 1/2 cup spaghetti sauce
• 8 ounces cream cheese
• 1 egg
• 1/8 teaspoon pepper
• 10 ounces frozen chopped
spinach, thawed & drained
• 4 ounces mozzarella cheese,
shredded
• 2 tablespoons Parmesan cheese
Serves: 
 Type:
 Prep time:
1 Non-veg. 80-90 mins

Directions: Nutrition Facts

1. Brown the hamburger with the Type Measure Unit

onion; drain off the fat. Serving size 220 grams
2. Mix in the garlic powder and
spaghetti sauce; season to Calories 345.5 Cal.
taste and heat until bubbly.
3. Meanwhile, soften the cream Total Fat 29.2 grams
cheese in a medium-size Saturated Fat 13.8 grams
microwaveable bowl for about
40-60 seconds. Cholesterol 114.1 mg
4. Stir until creamy; beat in the
egg and pepper with a spoon Sodium 314.5 mg
until well mixed. Total Carbohydrate 4.7 grams
5. Blend in the spinach. Spread
half of the meat mixture Dietary Fiber 1.2 grams
evenly in the bottom of a
greased, 8 x 8" glass baking Net Carbs 3.5 grams
pan. Sugar 1.1 grams
6. Spread the spinach mixture
over the meat; top with the Protein 16.9 grams
mozzarella, then the rest of
the meat. It may not Vitamin A 95 mg
completely cover the top, but Calcium 26 mg
that's OK.
7. Sprinkle with the Parmesan Vitamin C 14 mg
cheese.
8. Bake at 350º about 30 minutes Iron 20 mg
until hot and bubbly.

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KETO MEAL PLAN

DAY 4

BREAKFAST
Omelet w Mushrooms &
Spinach

LUNCH
Shrimp Salad

DINNER
Beef Steak with Vegetables

(Recipes overleaf)
Omelet with Mushrooms
and Spinach
Ingredients:

• 2 Eggs
• ½ cup boiled spinach
• ½ cup mushroom (white)
• 1 teaspoon soy sauce
• 2-4 tablespoon butter (salted)
• Salt and pepper to taste



Serves:
 Type:
 Prep time:

1 Veg 10-12 mins

Directions: Nutrition Facts

1. Crack the eggs into a small Type Measure Unit

bowl and stir to mix into a
yellow consistency. Add a Serving size 222 grams
pinch of salt and pepper to
taste. Calories 130 Cal.
2. Heat a pan and melt 2-4
tablespoon of butter. Total Fat 6 grams
3. Sauté small cut pieces of white
mushroom until they turn Saturated Fat 2 grams
golden brown.
4. Boil the spinach in a separate Cholesterol 157 mg
container for 5-6 mins. Drain
and light fry the spinach with Sodium 2176 mg
the mushrooms. Take a little
bit of the fried vegetables for Total Carbohydrate 7 grams
garnishing.
5. Add the stirred eggs and Dietary Fiber 3 grams
spread it across the pan so
that it covers the remaining Net Carbs 4 grams
mushroom and spinach.
6. Fry until one side is brown and Sugar 1 grams
then delicately flip it and fry
Protein 13 grams
until brown.
7. Extract the omelet onto a
Vitamin A 26 mg
plate. Put the remaining
vegetables and drizzle a Calcium 3 mg
teaspoon of soy sauce.
Vitamin C 2 mg

Iron 4 mg

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Shrimp Salad
Ingredients:
• ½ lb medium shrimp (15
Count), peeled and deveined
• 1 tsp. Cajun spice
• 2 cloves garlic, pressed or
grated
• Pinch of salt
• 2 Tbsp. unsalted butter
• ½ cup of fresh kale
• 3 medium tomatoes, sliced
• ½ medium red onion sliced
• ½ English cucumber sliced
• Juice of 1 large lemon (3 Tbsp.)
• ½ cup chopped cilantro
• 3 Tbsp. extra virgin olive oil
• 1 tsp. sea salt or ¾ tsp. table Serves: 
 Type: 
 Prep time:

salt 2 Non-veg. 10-15 mins
• ⅛ tsp. black pepper

Directions: Nutrition Facts

1. Pat dry shrimp with paper
towels and place in a bowl. Type Measure Unit
2. Add 1 tsp. Cajun spice, 2
Serving size 660 grams
pressed garlic cloves, a pinch
of salt and stir to combine. Calories 939 Cal.
3. Place a large non-stick pan
over medium-high heat. Add 2 Total Fat 58 grams
Tbsp. butter and once its
melted and hot, add shrimp in Saturated Fat 21 grams
a single layer.
Cholesterol 541 mg
4. Sauté 2 minutes per side or
just until cooked through. Sodium 689 mg
Transfer to a plate.
5. Chop, rinse and spin dry ½ cup Total Carbohydrate 47 grams
of fresh kale. Transfer to a
large mixing bowl. Dietary Fiber 13 grams
6. Now add 3 sliced tomatoes,
Net Carbs 34 grams
thinly sliced red onion and
sliced cucumbers. Sugar 7 grams
7. To make the dressing, start
with 3 tbsp. of fresh lemon Protein 69 grams
juice, now finely chop about ½
cup of cilantro and stir that in. Vitamin A 37 mg
Add 3 Tbsp. of olive oil.
Calcium 30 mg
8. Season with 1 tsp. salt and a
generous pinch of black pepper Vitamin C 10 mg
and stir that together
Iron 18 mg

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Beef Steak with Vegetables
Ingredients:

• 1 (1/2 pound) rib-eye steaks

• 1/2 cup balsamic vinegar
• 1/4 cup soy sauce
• 3 tablespoons minced garlic
• 2 tablespoons olive oil
• 2 teaspoons ground black
pepper
• 1 tsp. Worcestershire sauce
(optional)
• 1 teaspoon onion powder
• ½ teaspoon salt
• ½ tsp. liquid smoke-flavoring Serves: 
 Type: Prep time:

• 1 pinch cayenne pepper 2 Non-veg. 30 mins
• ½ bowl of Carrot, cauliflower + 1-2 days
and burnt garlic cloves (for
• Cilantro or thyme for marinating)
garnishing


Directions: Nutrition Facts

1. In a medium bowl, mix the Type Measure Unit

vinegar, soy sauce, garlic, olive Serving size 458 grams
oil, ground black pepper,
Worcestershire sauce, onion Calories 1267 Cal.
powder, salt, liquid smoke, and Total Fat 97 grams
cayenne pepper.
2. Place steaks in a shallow glass Saturated Fat 38 grams
dish with the marinade, and
turn to coat. For optimum Cholesterol 280 mg
flavor, rub the liquid into the Sodium 4983 mg
meat. Cover, and marinate in
the refrigerator for 1 to 2 days. Total Carbohydrate 14 grams
3. Preheat grill for medium-high
Dietary Fiber 4 grams
to high heat.
4. Lightly oil the grill grate. Grill Net Carbs 10 grams
steaks 7 minutes per side, or
to desired doneness. Discard Sugar 2 grams
leftover marinade. Protein 87 grams
5. Serve with the bowl of
vegetables. Vitamin A 0 mg
6. Garnish with cilantro and/or
Calcium 19 mg
thyme
Vitamin C 3 mg
Iron 215 mg

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 KETO MEAL PLAN

DAY 5

BREAKFAST
Filled Vegetable Omelet

LUNCH
Rainbow Salad

DINNER
Spicy Minced Chicken

(Recipes overleaf)
Filled Vegetable Omelet
Ingredients:

• 3 Eggs
• ¼ cup of cut mushroom (white)
• ½ cup finely chopped tomato
• ¼ cup finely chopped onion
• ¼ cup finely chopped capsicum
• ½ cup of spring onion
• 4 tablespoon butter (salted)
• ½ tsp. oregano mixture Serves: 
 Type: Prep time: 

1 Veg. 5-10 min

Directions: Nutrition Facts

1. Crack the eggs into a small Type Measure Unit

bowl and stir to mix into a
yellow consistency. Add a Serving size 574 grams
pinch of salt and pepper to
taste. Calories 459 Cal.
2. Heat a pan and melt 4
tablespoon of butter. Total Fat 30 grams
3. Sauté cut pieces of white
mushroom, chopped tomatoes, Saturated Fat 12 grams
onion, capsicum, and spring
onion, until they turn golden Cholesterol 500 mg
brown.
4. Add the stirred eggs and Sodium 2525 mg
spread it across the pan so
that it covers all the vegetable. Total Carbohydrate 30 grams
5. Sprinkle the oregano mixture.
6. Fry until one side is brown and Dietary Fiber 9 grams
then close the omelet into a
wrap to keep the inside layer Net Carbs 21 grams
stays slightly uncooked.
7. Place the omelet onto a plate Sugar 11 grams
and serve hot
Protein 23 grams

Vitamin A 30 mg

Calcium 11 mg

Vitamin C 85 mg

Iron 18 mg

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Rainbow Salad
Ingredients:

• 1 cup baby carrots

• ½ cup beet (cut into semi rings)
• 1 cup radish (cut into rings)
• 1-2 baby corn (cut in length)
• 1 zucchini (cut in length)
• 3-4 cherry tomatoes (cut in
halves)
• 1 red onion (cut into rings)
• 2-4 tbsp. olive oil
• 1 tbsp. of lime
• Salt and freshly grounded Serves: Type: Prep time:
pepper 1 Veg. 5-10 mins
• Cilantro or mint for garnishing

Directions: Nutrition Facts

1. Cut the vegetables in desired Type Measure Unit

shapes (as mentioned above)
Serving size 728 grams
2. Heat a pan and add 4 tbsp.
olive oil Calories 222 Cal.
3. Add all the vegetables and
lightly sauté Total Fat 1 grams
4. Add salt and pepper to taste
5. Serve the food into a large bowl Saturated Fat 0 grams
6. Garnish with cilantro or mint 0 mg
Cholesterol

Sodium 2388 mg
Total Carbohydrate 40 grams

Dietary Fiber 23 grams

Net Carbs 17 grams

Sugar 26 grams

Protein 8 grams
Vitamin A 155 mg
Calcium 3 mg

Vitamin C 18 mg
Iron 3 mg

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Grilled Chicken with
Vegetables

Ingredients:

• 500 grams minced Chicken

• ½ cup Chicken stock
• 10 Mint Leaves
• 2 Spring onions
• 4 dried Spur Chillies
• 1 tablespoon Red chilli flakes
• 3 tablespoons Lime juice
• 3 tablespoons Fish sauce Serves: Type: 
 Prep time:
• ½ Cabbage, sliced 1 Non. Veg 10-15 mins

Directions: Nutrition Facts

Type Measure Unit
1. Chop spring onions to bite sizes
2. Add chicken stock into the pot Serving size 650 grams
then add minced chicken. Toss
until cooked and turn the heat off. Calories 598 Cal.
3. Add chopped shallots and
spring onions into the pot Total Fat 34 grams
4. Season with fish sauce, red chili
flakes and lime juice. Mix it well Saturated Fat 5 grams
5. Add mint leaves and stir until
combined Cholesterol 186 mg
6. Garnish with dried spur chilies
and mint Sodium 544 mg

Total Carbohydrate 8 grams

Dietary Fiber 1 grams

Net Carbs 7 grams

Sugar 6 grams

Protein 57 grams

Vitamin A 48 mg

Calcium 39 mg

Vitamin C 18 mg

Iron 2 mg

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 KETO MEAL PLAN

DAY 6

BREAKFAST
Salami omelet w Spinach

LUNCH
Baked Salmon w Veg.

DINNER
Lamb Chop Steak

(Recipes overleaf)
Salami Omelet with
Spinach
Ingredients:

• 2 Eggs
• 3-4 ounce of pork salami
• 4 tablespoon of butter
• 1-2 tomatoes
• ½ bunch of boiled spinach
• ½ red capsicum (cut in thin long
slices)
• ½ onion (cut in thin long slices)
• Salt & pepper to taste Serves: 
 Type: 
 Prep time:
• 1 tsp. of soy sauce 1 Veg. 10 mins

Directions: Nutrition Facts

1. Crack the eggs into a small Type Measure Unit

bowl and stir to mix into a
yellow consistency. Add a Serving size 490 grams
pinch of salt and pepper to
taste. Calories 540 Cal.
2. Heat a pan and melt 4 tbsp. of
butter. Total Fat 43 grams
3. Sauté small cut pieces of the
pork salami until both sides Saturated Fat 20 grams
are golden brown. Add the
onions and capsicum until Cholesterol 534 mg
golden brown.
4. Boil the spinach in a separate Sodium 2924 mg
container for 5-6 mins. Drain
and light fry the spinach. Take Total Carbohydrate 21 grams
a little bit of the fried
vegetables for garnishing. Dietary Fiber 6 grams
5. Add the stirred eggs and
spread it across the pan so Net Carbs 15 grams
that it covers the vegetables
Sugar 8 grams
and salami.
6. Fry until one side is brown and
Protein 23 grams
then delicately flip it and fry
until brown.
Vitamin A 67 mg
7. Extract the omelet onto a
plate. Put the remaining Calcium 11 mg
vegetables and drizzle a
teaspoon of soy sauce. Vitamin C 86 mg

Iron 18 mg

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Baked Salmon w Vegetables
Ingredients:
• 4 (6 oz) skinless salmon fillets
• 1 zucchini (cut in thin slices)
• 2 shallots or onion (sliced)
• 1 clove garlic, minced
• 2 1/2 tbsp. olive oil
• Salt and freshly ground pepper 

• 2 lemons cut into small pieces
• 1 carrot cut in thin slices
• 8 – 10 cherry tomatoes
• 3/4 tsp. dried oregano
• 1/2 tsp. dried marjoram
• Salt and grounded pepper Serves: 
 Type: 
 Prep time:

• ½ bowl of cilantro 2 Non-veg. 30-40 mins
• ½ bowl of mint
Directions: Nutrition Facts

1. Preheat oven to 400 degrees. Type Measure Unit

Cut 4 sheets of aluminum foil
into 17-inch lengths. Serving size 620 grams
2. Toss zucchini, sliced shallot
and garlic together with 1 Calories 907 Cal.
Tbsp. olive oil. Season with salt
and pepper to taste and divide Total Fat 63 grams
among 4 sheets of foil, placing
veggies in center of foil. Saturated Fat 10 grams
3. Brush salmon fillets with 1
Tbsp. of the olive oil, season Cholesterol 93 mg
bottom side with salt and
pepper then place one fillet Sodium 3034 mg
over each layer of veggies on
foil. Drizzle lemon juice over Total Carbohydrate 25 grams
salmon and season top with
salt and pepper. Dietary Fiber 16 grams
4. Toss together tomatoes,
remaining diced shallot, Net Carbs 9 grams
oregano and marjoram with
remaining 1 1/2 tsp. olive oil Sugar 9 grams
and season lightly with salt
and pepper. Protein 44 grams
5. Divide tomato mixture over
salmon fillets. Wrap sides of Vitamin A 12 mg
foil inward & fold ends to seal.
6. Place on a rimmed baking Calcium 11 mg
sheet and bake in preheated
oven until salmon has cooked Vitamin C 13 mg
through, about 25 - 30 minutes
7. Carefully open foil packets and Iron 19 mg
serve warm.

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Lamb chop steak
Ingredients:

• 3 lamb steaks, cut from the top

of the leg each about 2/3-inch
thick

MARINADE
• 3 garlic cloves, bruised and cut
into small pieces
• 1 tablespoon fresh rosemary 

• 1/2 cup olive oil (125 ml) 
 
 Prep time:

• Salt Serves: 
 Type: 
 20-30 mins
• Pepper, freshly ground 2 Non-veg (1 day
marinating)

Directions: Nutrition Facts

1. Place the garlic in a large, Type Measure Unit

shallow nonreactive dish &
place the steaks on top. Serving size 225 grams
Sprinkle with the rosemary &
pour the olive oil over the top. Calories 1166 Cal.
Cover & refrigerate for 24
hours, turn once. Total Fat 85 grams
2. Preheat a broiler or griller on
high or prepare a fire in a Saturated Fat 13 grams
barbecue. When very hot,
remove steaks from marinade, Cholesterol 68 mg
reserving marinade, and place
them on the griller tray or Sodium 306 mg
barbecue rack. Sear quickly on
both sides to seal in the juices. Total Carbohydrate 25 grams
3. Sprinkle with salt and grind
some black pepper over each Dietary Fiber 5 grams
steak and leave to cook to
individual taste, painting with Net Carbs 20 grams
the marinade during cooking.
4. The steaks are at their best Sugar 0 grams
when cooked and still pink
inside, about 5 minutes on the Protein 27 grams
first side and 3 minutes on the
second side. Vitamin A 0 mg
5. Serve immediately.
Calcium 3 mg

Vitamin C 4 mg

Iron 2 mg

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DAY 7

BREAKFAST
English Breakfast

LUNCH
Eggplant with Zucchini

DINNER
Steamed Herbal Pork w Lime

(Recipes overleaf)
English Breakfast
Ingredients:

• 2 Eggs
• 1 chicken sausage
• 2-3 bacon strips
• ½ a bowl of canned beans
• ½ a bowl of white mushroom
(cut)
• 1 tomato
• 1/2 sweet potato (cut in pieces)
Serves: 
 Type: 
 Prep time:

• 1 tsp. of oregano
• 2 tablespoon of butter 1 Non-veg 10 mins

Directions: Nutrition Facts

1. Crack the eggs and remove the Type Measure Unit

yolk in a bowl. Add a pinch of
salt, pepper and oregano. Stir Serving size 501 grams
the mix to a consistency.
2. Add 1 tablespoon of butter on a Calories 1079 Cal.
pan on medium heat.
3. When the butter melts, add the Total Fat 86 grams
stirred egg yolk.
4. When the egg turns slightly Saturated Fat 30 grams
yellowish, remove it on a plate.
5. Add 1 more tablespoon of Cholesterol 357 mg
butter to melt.
6. Place the bacon strips, Sodium 1571 mg
mushrooms, tomato, sweet
potato, and sausage on the Total Carbohydrate 29 grams
heated pan with butter.
7. Fry the items until golden Dietary Fiber 9 grams
brown.
8. Take the pan off heat and place Net Carbs 20 grams
the items on the plate.
Sugar 5 grams
9. Add ½ bowl of canned beans
(preferably, microwaved) and
Protein 38 grams
serve it with the remaining
items.
Vitamin A 25 mg

Calcium 10 mg

Vitamin C 6 mg

Iron 23 mg

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Eggplant with Zucchini
Ingredients:

• 1 large eggplant, sliced

• 3 medium zucchini, sliced
(about 5-6 cups)
• Thinly sliced onion
• 3 garlic cloves, minced
• 2 tablespoons olive oil
• 1/4 cup balsamic vinegar
• 1 teaspoon sugar
• 3/4 teaspoon kosher salt Serves:
 Type:
 Prep time:
• 1/2 teaspoon pepper 1 Veg. 30-35 mins
• 5 sprigs fresh rosemary

Directions: Nutrition Facts

1. Place sliced eggplant, zucchini Type Measure Unit

and onions in a large bowl.
2. Add all remaining ingredients Serving size 300 grams
and toss to coat well.
3. Pour into a baking dish or foil Calories 240 Cal.
pan and bake at 450°F for
about 25-30 minutes or until Total Fat 20 grams
desired tenderness. Or place
foil pan on grill and grill for Saturated Fat 3 grams
approximately 20-25 minutes
or until desired tenderness. Cholesterol 0 mg
4. Add pepper and salt as per
taste Sodium 0 mg
5. Garnish with rosemary
Total Carbohydrate 14 grams

Dietary Fiber 6 grams

Net Carbs 9 grams

Sugar 0 grams

Protein 3 grams

Vitamin A 2 mg

Calcium 1 mg

Vitamin C 7 mg

Iron 3 mg

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Steamed Herbal Pork w Lime
(Thai)
Ingredients:

• 12 chicken drumlets, without

skin
• 6 seedless red dates
• 10 pieces dried longan
• 6 pieces rosemary
• 4 pieces mint 

• 2 Tbsp. wolfberries 

• 1 Tbsp. red wine 
 

• 1/2 tsp. salt 
 

MARINADE: Serves: 
 Type:
 Prep time:

• 1 Tbsp. light soy sauce 2 Non-veg 35-40 mins

• 1 tsp. sesame oil (1-2 hrs. for
• Dash of white pepper marinating)

Directions: Nutrition Facts

Type Measure Unit
1. Combine chicken drumlets
with marinade ingredients and Serving size 560 grams
marinate for at least an hour.
2. Rinse all herbs. In a small bowl Calories 700 Cal.
combine herbs, except
wolfberries, with a cup of Total Fat 11 grams
water and soak for 15 mins.
3. Arrange marinated chicken Saturated Fat 2 grams
drumlets in a deep dish. Pour
in soaked herbs and seasoning Cholesterol 232 mg
and scatter wolf berries over
the top. Sodium 248 mg
4. Steam over medium high heat
Total Carbohydrate 26.8 grams
for 15 mins.
5. Serve immediately with 6 grams
Dietary Fiber
steamed rice.
Net Carbs 20.8 grams

Sugar 3 grams

Protein 100 grams

Vitamin A 28 mg

Calcium 10 mg

Vitamin C 84 mg

Iron 26 mg

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