Week 1 Keto Diet

Disclaimer
This is not medical advice.
Results May Vary: Causes for being overweight or obese vary from person to person.
Whether genetic or environmental, it should be noted that food intake, rates of metabolism and levels
of exercise and physical exertion vary from person to person. This means weight loss results will also
vary from person to person. No individual result should be seen as typical.
These statements have not been evaluated by the Food and Drug Administration. This product is not
intended to diagnose, treat, cure or prevent any disease.
The information, including but not limited to, text, graphics, images and other material, contained in
this meal plan is for educational purposes only. The content is not intended in any way as a substitute
for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or
other qualified health care provider with any questions you may have regarding a medical condition or
treatment and before undertaking a new health care regimen, and never disregard professional
medical advice or delay in seeking it because of something you have read in this plan.
Our advice cannot replace the advice of a trained medical doctor.  The information you are presented
has not been reviewed by a registered dietician, physician, or any other health professional.
It is your responsibility to work directly with your physician before, during, and after seeking dietary
information.
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your property arising out of or connected with your use of the information discussed.
Day 1 1213 calories • 16g carbs (3g fiber) • 96g fat • 68g protein
BREAKFAST 209 calories • 2g carbs (1g fiber) • 19g fat • 8g protein

Eggs & Greens Directions:
109 calories 1. Grease a skillet with half the amount of
avocado oil and place it over medium heat.
2g carbs (1g fiber)
2. Thinly slice mushrooms and saute in heated
5g protein pan.
10g fat 3. Cook until mushrooms become slightly tender.
Ingredients: 4. Add spinach and continue to cook until wilted.
1/2 cup, pieces or slices Mushrooms (35 g) 5. Remove skillet from stovetop and transfer
1/2 cup Spinach (14 g) spinach mixture onto a serving plate.
1 Egg (50 g) 6. Add the remaining oil to skillet.
1/2 tbsp Avocado Oil (7 g) 7. Crack egg into the pan and cook sunny-side
up, about 5 minutes or until egg is set.
optional - 1 dash Salt (0 g)
8. Add egg on top of spinach.
optional - 1 dash Black Pepper (0 g)
9. Season with salt and pepper to taste.
Bacon Directions:
100 calories 1. Cook bacon in a skillet over medium to
medium-high heat until browned and crisp or
0g carbs (0g fiber) to desired liking.
3g protein 2. Optional to cook bacon in an oven at 350ºF
10g fat for about 20 minutes or to desired crispiness.
Ingredients:
2 strip Bacon (24 g)
LUNCH 438 calories • 8g carbs (3g fiber) • 33g fat • 26g protein
Open Faced Bell Pepper Directions:
Grilled Sandwich
1. Cut bell pepper in half and remove stem and
438 calories seeds.
8g carbs (3g fiber) 2. Use the bell pepper halves as bread and
spread mayonnaise.
26g protein
3. Top each half with ham, cheese and tomato.
33g fat
4. Place in the microwave for 1 minute or until
Ingredients: cheese is melted.
1 medium Green Bell Pepper (120 g) 5. Optional to cook in the oven at 400F for 5
2 slice Sliced Deli Ham (56 g) minutes or until cheese is melted.
1 tbsp Mayonnaise (15 g)
2 slice Mozzarella Cheese (57 g)
2 slice or wedge Tomato (40 g)
DINNER 566 calories • 6g carbs (0g fiber) • 43g fat • 34g protein
Balsamic Salmon Directions:
566 calories 1. Mince garlic and combine it with olive oil,
lemon juice, balsamic vinegar, and salt in a
6g carbs (0g fiber) small bowl.
34g protein 2. Coat salmon fillet on both sides with mixture.
43g fat 3. Broil salmon in oven 4" from broiler for 4-6
Ingredients: minutes or until the fish flakes.
1 1/2 tbsp Balsamic Vinegar (24 g) 4. Optional to drizzle balsamic vinegar on top of
salmon.
1 1/2 tbsp Olive Oil (21 g)
3/4 tbsp Lemon juice (11 g)
3/4 clove Garlic (2 g)
6 oz Salmon (170 g)
Spinach Mozzarella Directions:
Scrambled Eggs
1. Coat skillet with oil and place over medium
363 calories heat.
4g carbs (1g fiber) 2. Whisk eggs in a bowl. Season with salt and
pepper.
20g protein
3. Pour egg into heated pan.
30g fat
4. Using a spatula, start to stir the eggs from the
Ingredients: outside in. Stir slowly, but continuously, to
2 Egg (100 g) break the egg curds that are forming in the
pan.
1/2 cup Spinach (14 g)
5. Add spinach and cook until wilted.
2 tbsp Salsa (32 g)
6. Sprinkle mozzarella cheese.
1 tbsp Avocado Oil (14 g)
7. Transfer scrambled eggs onto a serving plate
1/4 cup, shredded Mozzarella Cheese (28 g) and top with salsa.
Smoked Salmon and Directions:
Cucumber Salad
1. In a bowl, combine dill, capers, and
228 calories mayonnaise together.
6g carbs (2g fiber) 2. Chop cucumber and green onion into small
pieces and add to the mayonnaise mixture.
17g protein
3. Coarsely chop salmon into chunk and add to
15g fat mayonnaise mixture.
Ingredients: 4. Season with salt and pepper.
1 tbsp, drained Capers (9 g)
1/2 Cucumber (140 g)
3 oz Lox Salmon (86 g)
1/4 cup, chopped Green Onion (25 g)
optional - 1/2 tsp Dill (0 g)
optional - 1/4 tsp Salt (2 g)
optional - 1/4 tsp Black Pepper (0 g)
Bacon Wrapped Cream Directions:
Cheese Stuffed Chicken
1. Preheat oven to 375F and spray a baking dish
504 calories with cooking oil.
4g carbs (0g fiber) 2. In a small bowl, mix together cream cheese,
mozzarella cheese, chives, paprika and a
32g protein pinch of cayenne pepper.
40g fat 3. Place chicken breast in a large ziplock bag
Ingredients: and pound chicken by using a mallet or rolling
pin until chicken is about 1/4 inch thick.
1 Chicken Breast (100 g)
4. Spoon cream cheese mix and spread it in the
2 oz Cream Cheese (57 g) centre of the chicken breast, keeping at least
1 tbsp chopped Chives (3 g) 1/2 inch gap from the edges clear.
3 strip Bacon (36 g) 5. Starting with the smallest end, roll up the
chicken breast.
1 as needed Non-Stick Cooking Spray (1 g)
6. With the seam side of the chicken facing up,
1/8 cup, shredded Mozzarella Cheese (14 g) wrap pieces of bacon around it so the ends of
the bacon are tucked beneath the chicken or
optional - 1/4 tsp Paprika (1 g) secure with toothpicks.
optional - 1 dash Cayenne Pepper (0 g) 7. Place chicken in prepared dish and bak e for
25-30 minutes or until chicken has reached an
internal temperature of 165F.
8. Optional to turn the oven to broil for 5 minutes
to crisp the bacon.
Roasted Cauliflower Directions:

78 calories 1. Preheat oven to 425°F.
3g carbs (1g fiber) 2. Trim the head of cauliflower, discarding the
core and thick stems; cut florets into pieces
1g protein about the size of ping-pong balls.
7g fat 3. In a large bowl, combine the olive oil and salt,
Ingredients: whisk, then add the cauliflower pieces and
toss thoroughly.
1/4 head, small Cauliflower (66 g)
4. Line a baking sheet with parchment and
1/2 tbsp Olive Oil (7 g) spread the cauliflower pieces on the sheet.
optional - 1/8 tsp Salt (1 g) 5. Optional to sprinkle additional salt.
6. Roast cauliflower in the oven for 1 hour,
turning 3 or 4 times, until most of each piece
has turned golden brown.
7. (The browner the cauliflower pieces turn, the
more caramelization occurs and the sweeter
they'll taste).
Creamy Spinach Directions:
Scrambled Eggs
1. Melt butter in a nonstick skillet over medium
349 calories heat.
3g carbs (1g fiber) 2. Add spinach and cook until wilted.
15g protein 3. Whisk eggs in a bowl and pour into the pan.
31g fat 4. Using a spatula, start to stir the eggs from the
outside in. Stir slowly, but continuously, to
Ingredients: break the egg curds that are forming in the
1 cup Spinach (29 g) pan.
2 Egg (100 g) 5. Stir in cream cheese when eggs are slightly
wet.
2 tbsp Cream Cheese (29 g)
6. Mix until well combined and cream cheese is
1 tbsp Butter (14 g) soft and smooth.
optional - to taste Salt (0 g) 7. Season with salt and pepper.
optional - to taste Black Pepper (0 g)

Tuna Box Directions:
177 calories 1. In a bento box or a divided container, fill each
compartment with chopped celery, drained
5g carbs (4g fiber) tuna and avocado drizzled olive oil.
9g protein 2. Optional to season avocado with salt, pepper,
15g fat paprika, chili flakes.
Ingredients:
1/4 can Canned Tuna (28 g)
1/2 stalk Celery (20 g)
1/4 Avocado (50 g)
1/2 tbsp Olive Oil (7 g)
Garlic Ginger Chicken Directions:
581 calories 1. In a small bowl, whisk together olive oil,
sesame seed oil, squeezed lemon juice,
7g carbs (0g fiber) minced garlic and ginger.
43g protein 2. Place chicken in a resealable bag and pour
42g fat marinade.
Ingredients: 3. Seal bag and coat chicken with sauce.
2 Chicken Breast (200 g) 4. Marinate in the fridge for 20 minutes.
2 cloves, minced Garlic (6 g) 5. Preheat oven to 375F and line a baking sheet
with parchment paper.
4 tsp Ginger Root (8 g)
6. Place chicken on prepared sheet and bake for
2 tsp Sesame Oil (9 g) 25 minutes or until chicken is no longer pink
2 tbsp Olive Oil (28 g) inside and the juices run clear.
1 lemon Lemon juice (48 g) 7. Optional to squeeze additional fresh lemon

juice all over cooked chicken.
Morning Omelette Directions:
399 calories 1. Place a nonstick pan over medium heat and
pour oil.
5g carbs (1g fiber)
2. Saute diced onions, sliced peppers and
21g protein chopped spinach until spinach is wilted and
33g fat onions are translucent.
Ingredients: 3. Whisk egg in a bowl and then pour over top of
vegetables.
1/8 medium Onion (13 g)
4. Tilt the pan ever so slightly from one side to
1/8 medium Red Bell Pepper (15 g) another to allow the eggs to swirl and cover
1 tbsp Olive Oil (14 g) the surface of the pan completely.
1/2 cup Spinach (14 g) 5. Let the mixture cook for 20 seconds then
scrape a line through the middle with a
2 Egg (100 g) spatula.
1/4 cup, shredded Cheddar Cheese (28 g) 6. Tilt the pan again to allow it to fill back up with
the runny egg. Repeat once or twice more
1 medium stalk Green Onion (15 g) until the egg has just set.
optional - to taste Salt (0 g) 7. Add cheese to one side of the omelette.
optional - to taste Black Pepper (0 g) 8. Season with salt and pepper.
9. With a spatula, fold omelette in half.
10. Cook until cheese is melted.
11. Garnish with chopped green onion.
Pesto Shrimp Zoodles Directions:
197 calories 1. Using a spiralizer, create zoodles out of
zucchini.
5g carbs (1g fiber)
2. Place zucchini zoodles in a colander and toss
10g protein with a pinch of salt.
15g fat 3. Let it drain for 15-30 minutes. Use a paper
Ingredients: towel to squeeze any excess water.
1/2 cup, spiralled Zucchini (59 g) 4. Coat a large nonstick skillet with oil. Heat over
medium-high heat.
1/8 cup Pesto (30 g)
5. Add shrimp. Cook for 2 minutes.
5 medium Shrimp (30 g)
6. Add in pesto sauce and stir for 30 seconds.
1/2 tsp Olive Oil (2 g)
7. Add the drained zucchini noodles. Continue
1 tbsp Parmesan Cheese (5 g) cooking until shrimp are pink and opaque and
optional - 1/8 tsp Salt (1 g) zoodles are hot, 3 minutes.
optional - 1/8 tsp, ground Black Pepper (0 g) 8. Transfer to a serving bowl.
optional - 1 leaf, whole Basil (1 g) 9. Sprinkle parmesan cheese.

10. Garnish with fresh chopped basil.
Lemon Garlic Salad Directions:
181 calories 1. Place mixed greens in a bowl.
5g carbs (0g fiber) 2. Mix minced garlic, pepper, salt, olive oil, and
lemon juice in a container with a resealable
2g protein lid.
18g fat 3. Tight lid and shake vigorously until dressing is
Ingredients: blended well.
1 1/4 cloves, minced Garlic (4 g) 4. Pour over mixed greens.
1 1/4 tbsp Olive Oil (18 g)
1 1/4 tsp Lemon juice (6 g)
2 1/2 cup Mixed Greens (118 g)
Salt and Pepper Steak Directions:
436 calories 1. Drizzle oil and season generously with salt
and pepper on each side of the steak.
0g carbs (0g fiber)
2. Grill over medium-high heat for 5 minutes per
37g protein side or to desired doneness.
31g fat 3. Medium rare 135° F, Medium 145° F, Medium
Ingredients: Well 150° F, Well Done 160° F
5 oz Skirt Steak (142 g) Optional
1 tbsp Avocado Oil (14 g) 1. To add additional herbs to steak, such as
optional - to taste Salt (0 g) rosemary.
Sweet Chaffle with Directions:
Strawberries
1. Preheat waffle maker.
322 calories
2. In a bowl, whisk egg until well beaten.
7g carbs (2g fiber)
3. Mix in almond flour and whisk again.
21g protein
4. Stir in cheese until well combined.
24g fat
5. Coat waffle maker with choice of oil; best to
Ingredients: use any non-stick spray.
1 Egg (50 g) 6. Pour half of the mixture and cook 2-3 minutes
or until automatic waffle timer goes off.
1/2 cup, shredded Mozzarella Cheese (56 g)
7. Repeat steps for the remaining batter.
1 tbsp Almond Flour (7 g)
8. Add sliced strawberries and whipped cream.
1/4 cup, halves Strawberries (38 g)
4 tbsp Whipped Cream (12 g)
Tuna Salad with Mixed Directions:
Greens
1. In a bowl, mix drained canned tuna with
229 calories mayonnaise, greek yogurt, chopped green
onion, sliced celery and lemon juice together.
5g carbs (1g fiber)
2. Season tuna with salt and pepper.
12g protein
3. In a serving bowl, toss mixed greens with
19g fat olive oil and chopped tomato.
Ingredients: 4. Add tuna mixture on top.
1/4 can Canned Tuna (28 g) 5. Garnish with fresh dill.
1/8 cup Plain Greek Yogurt (30 g)
1/4 cup, chopped or sliced Tomato (45 g)
1/2 tsp Lemon juice (3 g)
1/2 medium stalk Green Onion (8 g)
1/8 cup chopped Celery (13 g)
1/2 tbsp Olive Oil (7 g)
1/2 cup Mixed Greens (24 g)
optional - to taste Salt (0 g)
optional - 1/2 sprig Dill (0 g)
Garlic Parmesan Salmon Directions:
573 calories 1. Preheat oven to 375°F and line a rimmed
baking tray with foil.
3g carbs (0g fiber)
2. In a bowl, mix together parmesan cheese,
40g protein minced garlic, melted butter, lemon juice, and
43g fat black pepper until well combined.
Ingredients: 3. Pat salmon dry and place on prepared baking
tray.
1 1/2 tbsp Butter (21 g)
4. Smear the mixture on top of the salmon.
3 tbsp Parmesan Cheese (15 g)
5. Cover salmon with a foil, folding up the sides.
1 1/2 cloves, minced Garlic (5 g)
6. Bake in the oven for 20 minutes or until fish is
3 tsp Lemon juice (15 g) easily flaked with a fork.
6 oz Salmon (170 g)
Parmesan and Directions:
Mushroom Baked Eggs
1. Preheat oven to 400ºF. Grease casserole dish
381 calories with half the amount of oil and set aside.
4g carbs (1g fiber) 2. Place a nonstick skillet over medium heat and
pour the remaining oil.
24g protein
3. Slice mushrooms and saute in oil until soft
30g fat and slightly golden.
Ingredients: 4. Season mushroom with salt and pepper and
1 tbsp Olive Oil (14 g) transfer into prepared casserole dish.
1 cup, pieces or slices Mushrooms (70 g) 5. Break egg over cooked mushrooms and
optional to season with additional salt and
2 Egg (100 g) pepper.
1/4 cup, grated Parmesan Cheese (25 g) 6. Sprinkle parmesan cheese on top and bake in
1 tbsp chopped Chives (3 g) the oven for 10 minutes or until egg is set.
optional - to taste Salt (0 g) 7. Garnish with chopped chives.
Chicken Bento Box Directions:
224 calories 1. In a bento box or a divided container, fill each
compartment with rotisserie chicken, sliced
4g carbs (1g fiber) cucumber, sliced radishes, almonds and
10g protein ranch dressing.
18g fat Optional
Ingredients: 1. Replace rotisserie chicken with cooked
2 ounce Rotisserie Chicken (57 g) chicken breast.
1 tbsp Ranch Dressing (15 g)
1/4 cup, sliced or chopped Cucumber (26 g)
1/8 cup, sliced Radish (14 g)
1/4 oz Almonds (7 g)
Steak with Mushroom Directions:
574 calories 1. Remove the stem from the mushrooms.
8g carbs (1g fiber) 2. Clean mushroom and chanterelles to remove
dirt.
42g protein
3. Cut into slices and set aside.
42g fat
4. In a bowl, add diced onion, chop parsley, and
Ingredients: set aside.
1 steak Sirloin Steak (170 g) 5. Season steak generously with salt and black
2 1/2 oz Mushrooms (71 g) pepper.
1 Portobello Mushroom (84 g) 6. Pour half the oil in a skillet over medium-high
heat.
1/4 medium Onion (27 g)
7. Add steak and cook undisturbed for 3
2 tbsp Olive Oil (28 g) minutes.
1/2 tbsp Butter (7 g) 8. Stir and cook, undisturbed for another 3
1/8 tsp Nutmeg (0 g) minutes. Continue this sequence until the
steak is taking on colour.
optional - 1 sprig Parsley, fresh (1 g)
9. Transfer steak from skillet and set aside.
optional - to taste Salt (0 g)
10. Pour the remaining oil to the skillet.
11. Add mushroom, butter, onion, salt, pepper,
and nutmeg.
12. Constantly stir and cook for about 6 minutes,
or until tender.
13. Return steak to the skillet and cook for
another 3 minutes.
Spinach and Mushroom Directions:
Eggs
1. Heat a nonstick skillet over medium heat and
179 calories pour oil.
1g carbs (0g fiber) 2. Add spinach to heated pan and cook and stir
until wilted.
10g protein
3. Mix in diced mushrooms with wilted spinach.
15g fat
4. Continue to cook and stir until mushrooms are
Ingredients: slightly golden.
1 Egg (50 g) 5. Crack egg into a bowl and whisk with a fork.
1/4 cup Spinach (7 g) Season with salt and pepper.
1/2 tbsp Olive Oil (7 g) 6. Pour whisked egg on top of spinach mixture.
1/8 cup, diced Mushrooms (11 g) 7. Using a spatula, start to stir the eggs from the
outside in. Stir slowly, but continuously, to
1/8 cup, shredded Mozzarella Cheese (14 g) break the egg curds that are forming in the
optional - to taste Salt (0 g) pan.
optional - to taste Black Pepper (0 g) 8. Sprinkle cheese when eggs are slightly wet.
9. Stir to combine and cook until cheese is
melted.
Lemon Garlic Chicken Directions:
237 calories 1. Place a skillet over medium-high heat and
melt butter.
5g carbs (0g fiber)
2. Pound chicken with a kitchen mallet to 1 inch
22g protein thickness and season with salt and pepper.
14g fat 3. Cook chicken, flipping frequently, until
Ingredients: browned.
1 Chicken Breast (100 g) 4. Sprinkle half the amount of garlic powder over
chicken. Flip chicken and sprinkle the
1/4 lemon Lemon juice (12 g) remaining garlic powder.
1/2 tbsp Garlic Powder (5 g) 5. Continue to cook each side for 2 minutes or
1/8 small Red Onion (9 g) until chicken is no longer pink inside.
1 tbsp Butter (14 g) 6. Squeeze lemon juice all over chicken and
cook until chicken is no longer pink inside.
7. Serve with sliced red onion.
Baked Spinach and Directions:
Mozzarella Chicken
Breast 1. Preheat oven to 425F and line a baking sheet
with parchment paper.
378 calories
2. Place a nonstick pan over medium heat and
3g carbs (1g fiber) pour oil.
32g protein 3. Saute minced garlic for 1-2 minutes or until
fragrant.
26g fat
4. Add spinach and continue to stir frequently
Ingredients: until spinach is wilted.
1 Chicken Breast (100 g) 5. Butterfly chicken beast; slice lengthwise down
1 1/2 slice Mozzarella Cheese (43 g) the middle but do not cut all the way through.
1 cup Baby Spinach (28 g) 6. Place mozzarella cheese over chicken and
add spinach mixture on top of cheese.
1 cloves, minced Garlic (3 g)
7. Fold chicken in half, securing with toothpicks.
1 tbsp Olive Oil (14 g)
8. Sprinkle top of chicken with paprika.
2 Toothpick (2 g)
9. Bake in the oven for 25 minutes or until
optional - to taste Paprika (1 g) chicken reaches an internal temperature of
165F.
Steamed Broccoli with Directions:

Olive Oil and Parmesan
1. Remove tough broccoli stems.
194 calories
2. Cut broccoli into 1 1/2- to 2-inch-wide florets.
6g carbs (2g fiber)
3. Steam broccoli in a steamer rack set over
6g protein boiling water, covered, until tender, 5 to 6
minutes.
17g fat
4. Transfer to a bowl and toss with oil, cheese,
Ingredients: and salt and pepper to taste.
1 tbsp Olive Oil (14 g)
1/8 cup Parmesan Cheese (10 g)
1 cup, florets Broccoli (91 g)
SNACK 114 calories • 0g carbs (0g fiber) • 9g fat • 7g protein

Cheese Directions:
114 calories 1. Cut cheese into slices.
0g carbs (0g fiber)
7g protein
9g fat
Ingredients:
1 oz Cheddar Cheese (28 g)
Grocery List
Produce
Mushrooms Spinach
1 1/2 cup, pieces or slices (105g) 2 3/4 cup (78g)
2 1/2 oz (71g)
1/8 cup, diced (11g)
Green Bell Pepper Tomato

1 medium (120g) 2 slice or wedge (40g)
1/4 cup, chopped or sliced (45g)
Lemon juice Garlic

3/4 tbsp (11g) 3/4 clove (2g)
1 1/4 lemon (60g) 5 3/4 cloves, minced (18g)
4 3/4 tsp (24g)
Cucumber Green Onion

1/2 cucumber (140g) 1/4 cup, chopped (25g)
1/4 cup, sliced or chopped (26g) 1 1/2 medium stalk (23g)
Chives Cauliflower
2 tbsp chopped (6g) 1/4 head, small (66g)
Celery Avocado
1/2 stalk (20g) 1/4 avocado (50g)
1/8 cup chopped (13g)
Ginger Root Onion

4 tsp (8g) 3/8 medium (40g)
Red Bell Pepper Zucchini

1/8 medium (15g) 1/2 cup, spiralled (59g)
Mixed Greens Strawberries

3 cup (142g) 1/4 cup, halves (38g)
Radish Portobello Mushroom
1/8 cup, sliced (14g) 1 Portobello Mushroom (84g)
Red Onion Baby Spinach

1/8 small (9g) 1 cup (28g)
Broccoli
1 cup, florets (91g)
Milk, Eggs, Other Dairy
Egg Butter
11 egg (550g) 4 tbsp (56g)
Whipped Cream Plain Greek Yogurt

4 tbsp (12g) 1/8 cup (30g)
Spices and Seasonings

These items have low nutritional value and are optional
Salt Black Pepper

4 dash (0g) 5 dash (0g)
1/2 tsp (4g) 1/4 tsp (0g)
1/8 tsp, ground (0g)
Paprika Cayenne Pepper

1/4 tsp (1g) 1 dash (0g)
Nutmeg Garlic Powder

1/8 tsp (0g) 1/2 tbsp (5g)
Oil, Vinegar, Salad Dressing
Avocado Oil Balsamic Vinegar

2 1/2 tbsp (35g) 1 1/2 tbsp (24g)
Olive Oil Sesame Oil
12 3/4 tbsp (179g) 2 tsp (9g)
1/2 tsp (2g)
Ranch Dressing
1 tbsp (15g)
Meat
Bacon Sliced Deli Ham

5 strip (60g) 2 slice (56g)
Chicken Breast Skirt Steak

5 chicken breast (500g) 5 oz (142g)
Rotisserie Chicken Sirloin Steak

2 ounce (57g) 1 steak (170g)
Condiments
Mayonnaise
3 tbsp (45g)
Cheese
Mozzarella Cheese Cream Cheese

3 1/2 slice (100g) 2 oz (57g)
1 cup, shredded (112g) 2 tbsp (29g)
Cheddar Cheese Parmesan Cheese

1/4 cup, shredded (28g) 4 tbsp (20g)
1 oz (28g) 1/4 cup, grated (25g)
1/8 cup (10g)
Seafood
Salmon Lox Salmon
12 oz (340g) 3 oz (86g)
Shrimp
5 medium (30g)
Pasta and Rice - Ethnic Foods
Salsa
2 tbsp (32g)
Produce - Spices and Seasonings

These items have low nutritional value and are optional
Dill Basil
1/2 tsp (0g) 1 leaf, whole (1g)
1/2 sprig (0g)
Parsley, fresh
1 sprig (1g)
Canned and Jarred
Capers Canned Tuna

1 tbsp, drained (9g) 1/2 can (56g)
Other
Non-Stick Cooking Spray Toothpick

1 as needed (1g) 2 toothpick (2g)
Pasta and Rice
Pesto
1/8 cup (30g)
Gluten Free - Health Foods - Baking

Almond Flour
1 tbsp (7g)
Nuts
Almonds
1/4 oz (7g)

Week 1 Keto Diet

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Week 1 Keto Diet

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BREAKFAST 209 calories • 2g carbs (1g fiber) • 19g fat • 8g protein

Roasted Cauliflower Directions:

LUNCH 177 calories • 5g carbs (4g fiber) • 15g fat • 9g protein

1 lemon Lemon juice (48 g) 7. Optional to squeeze additional fresh lemon

optional - 1/8 tsp, ground Black Pepper (0 g) 8. Transfer to a serving bowl.

optional - 1 leaf, whole Basil (1 g) 9. Sprinkle parmesan cheese.

optional - to taste Salt (0 g) 7. Garnish with chopped chives.

optional - to taste Black Pepper (0 g)

Steamed Broccoli with Directions:

SNACK 114 calories • 0g carbs (0g fiber) • 9g fat • 7g protein

Green Bell Pepper Tomato

Lemon juice Garlic

Cucumber Green Onion

Ginger Root Onion

Red Bell Pepper Zucchini

Mixed Greens Strawberries

Red Onion Baby Spinach

Milk, Eggs, Other Dairy

Whipped Cream Plain Greek Yogurt

Spices and Seasonings

Salt Black Pepper

Paprika Cayenne Pepper

Nutmeg Garlic Powder

Oil, Vinegar, Salad Dressing

Avocado Oil Balsamic Vinegar

Bacon Sliced Deli Ham

Chicken Breast Skirt Steak

Rotisserie Chicken Sirloin Steak

Mozzarella Cheese Cream Cheese

Cheddar Cheese Parmesan Cheese

Pasta and Rice - Ethnic Foods

Produce - Spices and Seasonings

Canned and Jarred

Capers Canned Tuna

Non-Stick Cooking Spray Toothpick

Pasta and Rice

Gluten Free - Health Foods - Baking

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