Week 3 Keto Meal

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This is not medical advice.
Results May Vary: Causes for being overweight or obese vary from person to person.
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Day 1 1070 calories • 14g carbs (8g fiber) • 82g fat • 69g protein
BREAKFAST 317 calories • 2g carbs (0g fiber) • 28g fat • 14g protein
Cream Cheese Chive Directions:
Omelette
1. Heat oil in a non-stick skillet over medium
317 calories heat.
2g carbs (0g fiber) 2. Whisk together egg, salt, and pepper in a
small bowl.
14g protein
3. Once pan is hot and nicely coated, pour eggs
28g fat into pan and cover base.
Ingredients: 4. As eggs set, push cooked edges toward the
1 tbsp Olive Oil (14 g) centre, letting uncooked portion flow
underneath.
2 Egg (100 g)
5. When the eggs are set, sprinkle cream
1 tbsp Cream Cheese (14 g) cheese on one side; fold other side over
1 tbsp chopped Chives (3 g) filling.
optional - 1 dash Salt (0 g) 6. Cook until cheese has soften.
optional - 1 dash Black Pepper (0 g)
LUNCH 285 calories • 11g carbs (8g fiber) • 17g fat • 24g protein
Chicken and Avocado Directions:
Salad
1. Preheat oven to 400 ºF and line baking tray
285 calories with parchment paper.
11g carbs (8g fiber) 2. Place chicken on lined tray and bake for 20
minutes or until no longer pink inside.
24g protein
3. Chop the cilantro, cut up avocado and
17g fat chicken.
Ingredients: 4. Combine the chicken, avocado, cilantro, lime,
1/2 Avocado (100 g) and salt.
1/2 tbsp Lime Juice (7 g) 5. Arrange leaves, and serve the chicken salad
on top.
4 leaf, large Iceberg Lettuce (60 g)
1 Chicken Breast (100 g) Tips to Simplify Plan
optional - 2 sprig Cilantro (4 g) 1. Buy pre-cooked chicken breast, rotisserie
chicken, or frozen cooked chicken breast.
optional - 1 dash Salt (0 g)
DINNER 468 calories • 2g carbs (0g fiber) • 36g fat • 32g protein
Broiled Chicken Directions:
468 calories 1. Combine ranch dressing, Italian seasoning,
vinegar, and chicken in a resealable bag.
2g carbs (0g fiber)
2. Put to marinate in the refrigerator for about 30
32g protein minutes to 1 hour.
36g fat 3. Preheat oven to broil.
Ingredients: 4. Place chicken onto the sheet and broil for 20
1 1/2 Chicken Breast (150 g) minutes or until the chicken is fully cooked.
1 1/2 tbsp Olive Oil (21 g) Optional Cooking Method
3/4 tbsp Red Wine Vinegar (11 g) 1. Preheat an outdoor grill for medium heat.
3/4 tsp Italian Seasoning (1 g) 2. Lightly brush oil over grill grate.
1 1/2 tbsp Ranch Dressing (23 g) 3. Cook chicken on each side until lightly brown,
or until cooked.
Soft Scrambled Eggs Directions:
370 calories 1. Beat egg with milk in a bowl. Season with salt
and pepper.
2g carbs (0g fiber)
2. Place butter into a non stick skillet over
19g protein medium-high heat.
31g fat 3. Pour eggs into hot pan when butter is slightly
Ingredients: bubbly.
3 Egg (150 g) 4. Using a spatula, start to stir the eggs from the
outside in. Stir slowly, but continuously, to
3/4 tbsp Milk (11 g) break the egg curds that are forming in the
1 1/2 tbsp Butter (21 g) pan, do not flip curds over.
optional - to taste Salt (0 g) 5. Continue this process, pausing in between to

allow time for the eggs to cook but working
optional - to taste Black Pepper (0 g) quickly enough so as not to overcook the
eggs, just gently pushing/folding the liquid
eggs to form curds.
6. Remove from heat when eggs are slightly wet.
7. Optional to season with additional salt and
pepper.
Spicy Shrimp Kale Salad Directions:
457 calories 1. Chop kale into bite size pieces and put into a
serving bowl.
11g carbs (5g fiber)
2. Pour half the amount of oil into chopped kale.
24g protein
3. With hands, massage oil into leaves for 2-3
37g fat minutes.
Ingredients: 4. Chop romaine lettuce and add it to kale; Toss.
1/2 cup, chopped Romaine Lettuce (24 g) 5. In a small bowl, combine paprika, cayenne,
1/2 cup, chopped Kale (34 g) garlic powder, and chili powder together.
1/4 cup, grated Parmesan Cheese (25 g) 6. Peel and devein shrimp and add it to the
seasoning mixture.
10 medium Shrimp (60 g)
7. Rub seasoning onto shrimp until well coated.
1/8 tsp Garlic Powder (0 g)
8. Heat a pan with the remaining oil over
1 slice Lemon (7 g) medium heat.
2 tbsp Olive Oil (28 g) 9. Add shrimp and cook for 3-4 minutes flipping
optional - 1/8 tsp Cayenne Pepper (0 g) half way through.
optional - 1 tbsp Chili Powder (8 g) 10. Cook until shrimp is pink and cooked all the
way through.
optional - 1 tsp Paprika (2 g)
11. Add cooked shrimp to greens.
12. Sprinkle parmesan cheese.
13. Squeeze fresh lemon on top.
Baked Cajun Chicken Directions:
Breast
1. Preheat oven to 450F and grease a baking
371 calories dish with cooking oil spray.
3g carbs (1g fiber) 2. In a small bowl, mix together salt, cayenne
pepper, crushed red pepper flakes, garlic
32g protein powder, paprika, black pepper, onion powder,
25g fat oregano, and thyme.
Ingredients: 3. Drizzle olive oil all over chicken breast, then
with clean hands, rub spice mix onto the
1 1/2 Chicken Breast (150 g) chicken breast.
to taste Crushed Red Pepper Flakes (0 g) 4. Bake chicken in the oven for 18 minutes.
1/2 tsp Garlic Powder (2 g) 5. Remove chicken breast from oven and cover
1/4 tsp Onion Powder (1 g) with aluminum foil and bake for another 5
minutes or until chicken has reached an
1 1/2 tbsp Olive Oil (21 g) internal temperature of 165F.
1 as needed Non-Stick Cooking Spray (1 g)
optional - 1/2 tsp Salt (3 g)
optional - 1/4 tsp Cayenne Pepper (0 g)
optional - 1/2 tsp Paprika (1 g)
optional - 1/4 tsp Black Pepper (0 g)
optional - 1/4 tsp, ground Oregano (0 g)
optional - 1/4 tsp Thyme (0 g)
Mushroom and Cheddar Directions:
Omelette
1. Heat oil in a nonstick skillet over medium-high
201 calories heat.
3g carbs (0g fiber) 2. Saute chopped onions and mushrooms.
10g protein 3. Cook for 5 minutes or until onions are
translucent and mushrooms are soft. Remove
17g fat from pan and set aside.
Ingredients: 4. Add beaten eggs to skillet. Cook eggs until
1/8 cup, chopped Onion (20 g) slightly wet.
1 Egg (50 g) 5. Add onions, mushrooms, and shredded
cheddar cheese to half of omelet.
1/8 cup, diced Mushrooms (11 g)
6. Fold omelette in half using a spatula.
1/2 tbsp Olive Oil (7 g)
7. Cook until cheese is melted.
1/8 cup, shredded Cheddar Cheese (14 g)
Quick Fried Shrimp Directions:
157 calories 1. Melt half and a third of the butter in a skillet
over high heat.
0g carbs (0g fiber)
2. Add shrimp to cook for about 2 minutes, or
12g protein until browned.
12g fat 3. Reduce heat to low; drizzle with half the
Ingredients: lemon juice, and sprinkle with garlic salt, salt,
and pepper.
1 tbsp Butter (14 g)
4. Allow to cook for an additional 1 minute, or
2 oz Shrimp (57 g) until well combined.
1/8 tbsp Lemon juice (2 g) 5. Drizzle with the remaining melted butter and
1/8 tsp Garlic Salt (1 g) lemon juice.
optional - to taste Salt (0 g)

optional - to taste Black Pepper (0 g)
Lemon Garlic Salad Directions:

72 calories 1. Place mixed greens in a bowl.
2g carbs (0g fiber) 2. Mix minced garlic, pepper, salt, olive oil, and
lemon juice in a container with a resealable
1g protein lid.
7g fat 3. Tight lid and shake vigorously until dressing is
Ingredients: blended well.
1/2 cloves, minced Garlic (2 g) 4. Pour over mixed greens.
1/2 tsp Lemon juice (3 g)
1 cup Mixed Greens (47 g)
Cheeseburger Stuffed Directions:
Portobello Mushroom
1. Preheat oven to 450F.
559 calories
2. Heat an oven-safe skillet over medium-high
7g carbs (1g fiber) heat.
46g protein 3. Add bacon and cook until crispy.
39g fat 4. Remove, chop and set aside leaving the
grease in the skillet behind.
Ingredients:
5. Add the ground beef to the skillet and cook
1 Portobello Mushroom (84 g) until browned.
1 tbsp Olive Oil (14 g) 6. Add the chopped bacon back to the skillet and
5 oz Beef Round (143 g) mix to combine.
1/3 cup, shredded Cheddar Cheese (37 g) 7. Remove the stem from the portobello
mushroom, chop the stem finely and add it to
1 strip Bacon (12 g) beef. Set the cap of the mushroom aside.
1/4 tsp Garlic Salt (1 g) 8. Continue to mix then transfer the beef mixture
1/8 cup, sliced Onion (15 g) to a bowl along with shredded cheese, garlic
salt, diced onion, chopped pickles and
1/8 cup, chopped or diced Pickles (18 g) tomatoes.
1/8 cup, chopped or sliced Tomato (23 g) 9. With a spoon, scrape out the gills on the
underside of the cap of the portobello
1/4 cup, shredded Iceberg Lettuce (9 g) mushroom and discard.
1 tsp Yellow Mustard (5 g) 10. Oil the outside of the portobello mushroom
cap.
11. Add beef mixture into the portobello cap and
place it back in the skillet.
12. Transfer skillet in the oven and cook for 10
minutes or until cheese is melted.
13. Top with shredded lettuce and drizzle
mustard.
SNACK 167 calories • 3g carbs (1g fiber) • 12g fat • 11g protein
Chilled Chicken Salad Directions:
167 calories 1. Preheat oven to 400 ºF and line a baking
sheet with parchment paper.
3g carbs (1g fiber)
2. Add chicken breast to prepared sheet and
11g protein bake in the oven for 20 minutes or until
12g fat chicken is no longer pink inside.
Ingredients: 3. Cool chicken and then shred chicken using
two forks.
1/2 Chicken Breast (50 g)
4. Transfer chicken into a serving bowl and add
1/4 cup chopped Celery (25 g) mayonnaise, lemon juice, chopped green
1/2 lemon Lemon juice (24 g) onion and celery.
1/4 medium stalk Green Onion (4 g) 5. Mix until well incorporated.
1 tbsp Mayonnaise (15 g) 6. Season with salt and pepper.
optional - to taste Salt (0 g) 7. Cool in fridge for 1 hour prior to serving.
optional - to taste Black Pepper (0 g) Tips to Simplify Plan

1. Buy pre-cooked chicken breast, rotisserie
chicken, or frozen cooked chicken breast.
2. Make the night before and store in the fridge
until ready to eat.
Cheesy Omelet with Directions:
Oregano
1. Add eggs to a bowl and beat well. Mix in
221 calories cheddar cheese. Set aside.
1g carbs (0g fiber) 2. Place a heavy-bottomed frying pan over
medium-low heat and melt butter.
13g protein
3. Reduce the heat to low and pour in the egg
18g fat mixture.
Ingredients: 4. Season with salt to taste and sprinkle with
1 Egg (50 g) dried oregano. Cook until set.
1/8 cup, shredded Cheddar Cheese (14 g) 5. Gently loosen the omelet with a spatula and
slide onto a plate.
1/2 tbsp Butter (7 g)
6. Add shredded mozzarella and fold over.
1/8 cup, shredded Mozzarella Cheese (14 g) Gently press down the folded edge.
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)
Easy Roasted Chicken Directions:
362 calories 1. Preheat the oven to 350°F and line a baking
1g carbs (1g fiber)
2. In a bowl combine all the seasonings.
32g protein
3. Coat the chicken in olive oil and add the
25g fat seasoning mix, coat evenly.
Ingredients: 4. Bake for 30 minutes or until the chicken is
1 1/2 Chicken Breast (150 g) fully cooked. Remove and serve.
3/4 tsp Italian Seasoning (1 g)
1 1/2 tbsp Olive Oil (21 g)
optional - 3/4 tsp Paprika (2 g)
Strawberry Summer Directions:
Salad
1. Slice strawberries. Add strawberries and
105 calories lettuce to a bowl.
10g carbs (2g fiber) 2. Combine jam, oil, vinegar, salt and pepper in
a bowl, mix well.
1g protein
3. Add dressing to strawberries and lettuce, toss
7g fat to combine.
Ingredients:
1/2 tsp Strawberry Jam (3 g)
1 tsp Balsamic Vinegar (5 g)
1/2 cup, whole Strawberries (72 g)
1 cup, chopped Romaine Lettuce (47 g)
Garlic Dijon Baked Directions:
Salmon
1. Preheat oven to 450 ºF and line a rimmed
366 calories baking sheet with foil.
2g carbs (0g fiber) 2. Rinse and pat dry fish. Arrange fish skin side
down on prepared baking sheet.
29g protein
3. In a bowl, combine parsley, minced garlic,
26g fat olive oil, lemon juice, dijon mustard, salt and
Ingredients: pepper together.
5 oz Salmon (142 g) 4. Whisk until well incorporated.
1/2 tbsp Olive Oil (7 g) 5. Spread dijon marinade over fish including the
sides.
1/2 tbsp Lemon juice (8 g)
6. Place a slice of lemon on top and bake in the
3/4 cloves, minced Garlic (2 g) oven for 12 minutes or until fish is easily
1/8 tbsp Dijon Mustard (2 g) flaked with a fork.
1 slice Lemon (7 g)
optional - 1/2 tbsp Parsley, fresh (2 g)
Over Easy Eggs Directions:
244 calories 1. Place a nonstick skillet over low heat.
1g carbs (0g fiber) 2. Add and brush the butter around the pan.
13g protein 3. Crack egg into a cup.
21g fat 4. Pour egg into the pan when butter stops
foaming and quickly lift the handle of the pan
Ingredients: just enough for the eggs to slightly pool.
2 Egg (100 g) 5. Lower the handle back down.
1 tbsp Butter (14 g) 6. Cook for additional 10 seconds and lightly
optional - to taste Salt (0 g) jiggle the pan.
optional - to taste Black Pepper (0 g) 7. Season with salt and pepper.
8. Continue to cook on low heat.
9. Jiggle pan again and examine the whites for
opaqueness.
10. Once eggs are set, lift pan from heat and flip
the eggs by pushing the pan away from you.
11. Return the pan to the heat.
12. Allow eggs to cook for another 10 seconds.
13. Re-flip the eggs to their original side.
14. Season additionally with salt and pepper.
Garlic Baked Wings Directions:
318 calories 1. Preheat the oven to 350°F and line a baking
2g carbs (1g fiber)
2. In a bowl combine the olive oil, garlic, chili
20g protein powder, garlic powder, salt, and pepper.
25g fat 3. Add the chicken wings and coat the chicken
Ingredients: wings generously in the mixture.
2 1/2 wing Chicken Wings (85 g) 4. Place the chicken wings on the baking sheet
and bake for 1 hour, or until fully cooked.
3/4 cloves, minced Garlic (2 g)
1/4 tsp Garlic Powder (1 g)
optional - 1/2 tsp Chili Powder (1 g)
Guilt Free Philly Directions:
Cheesesteak Salad
1. Place a nonstick pan over medium heat. sauté
361 calories steak for 7 minutes, till no longer pink or to
your desired level of doneness. Remove,
5g carbs (1g fiber) allow to cool, then shred.
28g protein 2. Add butter to the pan, once hot, add bell
26g fat pepper, shredded steak, garlic powder, salt
and pepper. Cook for 5 minutes.
Ingredients:
3. Turn stove off, stir cheese into steak mixture
1/2 tbsp Butter (7 g) and allow to melt. Serve with mixed greens.
1/4 cup, chopped Green Bell Pepper (38 g)
3 1/2 oz Beef Steak (100 g)
1 dash Garlic Powder (1 g)
1/4 cup, shredded Mozzarella Cheese (28 g)
1 1/2 cup Mixed Greens (71 g)
Cottage Cheese with Directions:
Pepper and Green Onion
1. In a serving bowl, mix cottage cheese with
112 calories chopped green onion.
4g carbs (0g fiber) 2. Sprinkle black pepper to taste.
13g protein
5g fat
Ingredients:
1/2 cup, (not packed) Cottage Cheese (113
g)
1/4 medium stalk Green Onion (4 g)
Jalapeno Stuffed with Directions:
Shrimp
1. Preheat the oven to 350°F and prepare a
200 calories baking pan.
3g carbs (1g fiber) 2. Prepare a working board/surface; remove the
stems of the Jalapeno Pepper.
8g protein
3. Remove the seeds and membranes; discard.
17g fat
4. Cut the pepper far enough lengthwise so
Ingredients: there is enough space to hold the cheese.
1 1/2 pepper Jalapeno Pepper (21 g) 5. Cut bacon into halves. Set aside.
1 oz Cream Cheese (29 g) 6. Stuff the pepper with enough cheese.
3 large Shrimp (21 g) 7. Place peeled and deveined shrimp on top of
1 1/2 strip Bacon (18 g) the pepper.
8. Wrap stuffed pepper with bacon halve. Stick
with a toothpick to stay in place.
9. Place stuffed pepper flat in the prepared
baking pan.
10. Bake for about 25-35 minutes, or until reaches
desired doneness.
Cheesy Omelet with Directions:
Oregano
1. Add eggs to a bowl and beat well. Mix in
442 calories cheddar cheese. Set aside.
2g carbs (0g fiber) 2. Place a heavy-bottomed frying pan over
medium-low heat and melt butter.
26g protein
3. Reduce the heat to low and pour in the egg
37g fat mixture.
Ingredients: 4. Season with salt to taste and sprinkle with
2 Egg (100 g) dried oregano. Cook until set.
1/4 cup, shredded Cheddar Cheese (28 g) 5. Gently loosen the omelet with a spatula and
slide onto a plate.
6. Add shredded mozzarella and fold over.
1/4 cup, shredded Mozzarella Cheese (28 g) Gently press down the folded edge.
Caprese Grilled Chicken Directions:
with Balsamic Reduction
and Fresh Basil 1. Preheat oven 400°F. Prepare baking sheet
with parchment paper.
304 calories
2. Place chicken on to the prepared baking
7g carbs (0g fiber) sheet.
31g protein 3. Bake for 20-30 minutes or until chicken is no
longer pink inside.
16g fat
4. Remove chicken from the oven and top
Ingredients: chicken with mozzarella cheese and tomato.
1 Chicken Breast (100 g) 5. Place back in oven until cheese is melted.
1 1/2 oz Mozzarella Cheese (42 g) 6. Meanwhile, in a saucepan, melt butter over
1 slice or wedge Tomato (20 g) medium heat.
1 tbsp Balsamic Reduction (15 g) 7. Add in the balsamic reduction and
continuously stir for 1 minute.
1 tsp Butter (5 g)
8. Drizzle warm balsamic reduction mixture onto
optional - 2 leaf, whole Basil (1 g) chicken.
9. Garnish with chopped basil.
Quick Fried Shrimp Directions:
315 calories 1. Melt half and a third of the butter in a skillet
over high heat.
0g carbs (0g fiber)
2. Add shrimp to cook for about 2 minutes, or
23g protein until browned.
24g fat 3. Reduce heat to low; drizzle with half the
Ingredients: lemon juice, and sprinkle with garlic salt, salt,
and pepper.
4. Allow to cook for an additional 1 minute, or
4 oz Shrimp (113 g) until well combined.
1/4 tbsp Lemon juice (4 g) 5. Drizzle with the remaining melted butter and
1/4 tsp Garlic Salt (1 g) lemon juice.

Pepper and Tomato Directions:

Salad
1. Course chop pepper and tomatoes.
93 calories
2. In a serving bowl, add peppers and tomatoes.
6g carbs (2g fiber)
3. Pour in olive oil and balsamic vinegar.
1g protein
4. Season with salt and pepper.
7g fat
5. Toss gently to coat.
Ingredients:
6. Chop basil and sprinkle on top.
1/2 large Tomato (82 g)
1/4 medium Red Bell Pepper (30 g)
1/2 tbsp Balsamic Vinegar (8 g)
optional - 1/2 leaf, whole Basil (0 g)
Spinach Parmesan Directions:
Omelette
1. In a mixing bowl, beat egg with parmesan
463 calories cheese, spinach, salt and pepper.
2g carbs (0g fiber) 2. Grease a nonstick pan with avocado oil and
place over medium heat.
29g protein
3. Pour egg mixture into heated pan, tilting the
37g fat pan to fill in holes.
Ingredients: 4. Cook egg until partially set.
3 Egg (150 g) 5. Flip using a spatula.
1/4 cup Spinach (7 g) 6. Sprinkle mozzarella cheese and fold egg in
2 tbsp Parmesan Cheese (10 g) half.
1 tbsp Avocado Oil (14 g) 7. Reduce heat and cook until cheese is melted.
1/4 cup, shredded Mozzarella Cheese (28 g)
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 tbsp Mayonnaise (15 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)
Spicy Chicken Breast Directions:
376 calories 1. In a small bowl, stir together oil, onion
powder, garlic powder, paprika, cayenne, and
3g carbs (1g fiber) a pinch of salt and pepper.
22g protein 2. Place chicken in a resealable bag and pour
31g fat spicy marinade.
Ingredients: 3. Seal bag and coat chicken with marinade.
1/4 tsp Garlic Powder (1 g) 4. Marinate in the fridge for 1 hour.
1/4 tsp Onion Powder (1 g) 5. Preheat grill to medium-high heat and lightly
oil the grill gate.
1 Chicken Breast (100 g)
6. Place chicken on the grill and cook for 8
2 tbsp Olive Oil (28 g) minutes per side or until chicken is no longer
optional - 1 tsp Paprika (2 g) pink inside and juices run clear.

optional - 1/2 tsp Cayenne Pepper (1 g)

Dark Chocolate and Directions:
Almonds
1. Optional to break dark chocolate into smaller
61 calories pieces and mix it with the almonds.
4g carbs (1g fiber)
2g protein
4g fat
Ingredients:
1/2 square 70% Sea Salt Dark Chocolate (5
g)
5 almond Almonds (6 g)
Grocery List
Oil, Vinegar, Salad Dressing
Olive Oil Red Wine Vinegar

13 3/4 tbsp (193g) 3/4 tbsp (11g)
Ranch Dressing Balsamic Vinegar

1 1/2 tbsp (23g) 1 tsp (5g)
1/2 tbsp (8g)
Balsamic Reduction Avocado Oil

1 tbsp (15g) 1 tbsp (14g)
Milk, Eggs, Other Dairy
Egg Milk
14 egg (700g) 3/4 tbsp (11g)
Butter
7 1/2 tbsp (105g)
1 tsp (5g)
Spices and Seasonings

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

5 dash (0g) 5 dash (0g)
3/4 tsp (5g) 1/2 tsp (0g)
Italian Seasoning Cayenne Pepper

1 1/2 tsp (2g) 7/8 tsp (1g)
Chili Powder Paprika

1 tbsp (8g) 3 1/4 tsp (7g)
1/2 tsp (1g)
Garlic Powder Crushed Red Pepper Flakes
1 1/8 tsp (4g)
1 dash (1g)
Onion Powder Garlic Salt

1/2 tsp (2g) 5/8 tsp (3g)
Cheese
Cream Cheese Parmesan Cheese

1 tbsp (14g) 1/4 cup, grated (25g)
1 oz (29g) 2 tbsp (10g)
Cheddar Cheese Mozzarella Cheese

83/100 cup, shredded (93g) 7/8 cup, shredded (98g)
1 1/2 oz (42g)
Cottage Cheese
1/2 cup, (not packed) (113g)
Produce
Chives Avocado
1 tbsp chopped (3g) 1/2 avocado (100g)
Cilantro Lime Juice

2 sprig (4g) 1/2 tbsp (7g)
Iceberg Lettuce Romaine Lettuce

4 leaf, large (60g) 1 1/2 cup, chopped (71g)
1/4 cup, shredded (9g)
Kale Lemon
1/2 cup, chopped (34g) 2 slice (14g)
Onion Mushrooms
1/8 cup, chopped (20g) 1/8 cup, diced (11g)
1/8 cup, sliced (15g)
Lemon juice Garlic

7/8 tbsp (14g) 2 cloves, minced (6g)
1/2 tsp (3g)
1/2 lemon (24g)
Mixed Greens Portobello Mushroom

2 1/2 cup (118g) 1 Portobello Mushroom (84g)
Tomato Celery
1/8 cup, chopped or sliced (23g) 1/4 cup chopped (25g)
1 slice or wedge (20g)
1/2 large (82g)
Green Onion Strawberries

1/2 medium stalk (8g) 1/2 cup, whole (72g)
1/4 cup, chopped (25g)
Green Bell Pepper Jalapeno Pepper

1/4 cup, chopped (38g) 1 1/2 pepper (21g)
Red Bell Pepper Spinach

1/4 medium (30g) 1/4 cup (7g)
Cucumber
1/2 cucumber (140g)
Meat
Chicken Breast Beef Round

8 chicken breast (800g) 5 oz (143g)
Bacon Chicken Wings

4 1/2 strip (54g) 2 1/2 wing (85g)
Beef Steak
3 1/2 oz (100g)
Seafood
Shrimp Salmon
10 medium (60g) 5 oz (142g)
6 oz (170g)
3 large (21g)
Lox Salmon
3 oz (86g)
Produce - Spices and Seasonings

These items have low nutritional value and are optional
Oregano Thyme
5/8 tsp, ground (0g) 1/4 tsp (0g)
Parsley, fresh Basil

1/2 tbsp (2g) 2 1/2 leaf, whole (1g)
Dill
1/2 tsp (0g)
Other
Non-Stick Cooking Spray Strawberry Jam

1 as needed (1g) 1/2 tsp (3g)
Canned and Jarred
Pickles Capers
1/8 cup, chopped or diced (18g) 1 tbsp, drained (9g)
Condiments
Yellow Mustard Mayonnaise
1 tsp (5g) 2 tbsp (30g)
Dijon Mustard
1/8 tbsp (2g)
Sweet Snacks
70% Sea Salt Dark Chocolate

1/2 square (5g)
Nuts
Almonds
5 almond (6g)

Week 3 Keto Meal

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Week 3 Keto Meal

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Week 3 Keto Meal

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optional - 1 dash Salt (0 g) 6. Cook until cheese has soften.

optional - 1 dash Black Pepper (0 g)

optional - to taste Salt (0 g) 5. Continue this process, pausing in between to

optional - to taste Salt (0 g)

Lemon Garlic Salad Directions:

1/4 medium stalk Green Onion (4 g) 5. Mix until well incorporated.

1 tbsp Mayonnaise (15 g) 6. Season with salt and pepper.

optional - to taste Salt (0 g) 7. Cool in fridge for 1 hour prior to serving.

optional - to taste Black Pepper (0 g) Tips to Simplify Plan

optional - to taste Salt (0 g)

Pepper and Tomato Directions:

optional - to taste Salt (0 g)

SNACK 61 calories • 4g carbs (1g fiber) • 4g fat • 2g protein

Oil, Vinegar, Salad Dressing

Olive Oil Red Wine Vinegar

Ranch Dressing Balsamic Vinegar

Balsamic Reduction Avocado Oil

Milk, Eggs, Other Dairy

Spices and Seasonings

Salt Black Pepper

Italian Seasoning Cayenne Pepper

Chili Powder Paprika

Onion Powder Garlic Salt

Cream Cheese Parmesan Cheese

Cheddar Cheese Mozzarella Cheese

Cilantro Lime Juice

Iceberg Lettuce Romaine Lettuce

Lemon juice Garlic

Mixed Greens Portobello Mushroom

Green Onion Strawberries

Green Bell Pepper Jalapeno Pepper

Red Bell Pepper Spinach

Chicken Breast Beef Round

Bacon Chicken Wings

Produce - Spices and Seasonings

Parsley, fresh Basil

Non-Stick Cooking Spray Strawberry Jam

Canned and Jarred

70% Sea Salt Dark Chocolate

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