Keto Plan Week 1

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Week 1
Day 1 1491 calories • 32g carbs (18g fiber) • 124g fat • 73g protein
BREAKFAST 0 calories • 0g carbs (0g fiber) • 0g fat • 0g protein
LUNCH 680 calories • 23g carbs (14g fiber) • 57g fat • 30g protein
Tuna Box Directions:
532 calories 1. In a bento box or a divided container, fill each compartment with chopped
celery, drained tuna and avocado drizzled olive oil.
15g carbs (11g fiber)
2. Optional to season avocado with salt, pepper, paprika, chili flakes.
26g protein
45g fat
Ingredients:
3/4 can Canned Tuna (83 g)
1 1/2 stalk Celery (60 g)
3/4 avocado Avocados (150 g)
1 1/2 tbsp Olive Oil (21 g)
Asparagus Almond Salad Directions:

149 calories 1. Bring a pot of water to boil with a steam tray over top.
8g carbs (3g fiber) 2. Steam asparagus for 5-10 minutes or until crispy-tender.
4g protein 3. Drain and pat dry with paper towel. Cool, chop and set aside.
12g fat 4. In a bowl, combine chopped shallot, vinegar, mustard, honey and black
pepper. Gradually whisk oil.
Ingredients:
5. Transfer shredded lettuce in a serving plate and top with chopped
1/2 cup Asparagus (67 g) asparagus.
1/4 tbsp Balsamic Vinegar (4 g) 6. Drizzle dressing.
1/4 tsp Dijon Mustard (1 g) 7. Garnish with shaved almonds.
1/2 tbsp Olive Oil (7 g)
1/2 cup, shredded Iceberg Lettuce (18
g)
1/4 tsp Honey (2 g)
1/2 tbsp, chopped Shallot (5 g)
1 tbsp, shaved Almonds (10 g)
optional - to taste Black Pepper (0 g)
DINNER 647 calories • 6g carbs (1g fiber) • 50g fat • 41g protein
Baked Garlic Chicken Directions:
Wings
1. In a large resealable bag, combine garlic, chili powder, garlic powder,
574 calories salt, pepper and hot sauce.
4g carbs (1g fiber) 2. Seal bag and shake to combine.
40g protein 3. Add chicken wings and reseal bag.
43g fat 4. Shake until chicken wings are coated than marinate in the fridge for 2
hours.
Ingredients:
5. Preheat oven to 375F and arrange wings on a baking sheet.
1 tbsp Olive Oil (14 g)
6. Bake the wings for 1 hour or until crisp and cooked through.
1 cloves, minced Garlic (3 g)
1/2 tsp Garlic Powder (2 g)
1 tbsp Hot Sauce (14 g)
5 wing Chicken Wings (170 g)
optional - 1 tsp Chili Powder (3 g)
optional - to taste Salt (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 lid.
1g protein
3. Tight lid and shake vigorously until dressing is blended well.
7g fat
4. Pour over mixed greens.
Ingredients:
1/2 cloves, minced Garlic (2 g)
1/2 tsp Lemon juice (3 g)
1 cup Mixed Greens (47 g)
optional - 1 dash Black Pepper (0 g)
optional - 1 dash Salt (0 g)
SNACK 164 calories • 3g carbs (2g fiber) • 17g fat • 2g protein

Pecans
164 calories
3g carbs (2g fiber)
2g protein
17g fat
Ingredients:
17 pecan Pecans (24 g)
Bell Pepper Tuna Sandwich Directions:
376 calories 1. Cut bell pepper in half and remove stem and seeds.
10g carbs (3g fiber) 2. Use bell pepper halves a "bread".
32g protein 3. In a small bowl, mix together mayonnaise, diced celery, chopped red
onion, sliced green onion and lemon juice.
24g fat
4. Add drained tuna to mayonnaise mixture and mix until well combined.
Ingredients:
5. Season with salt and pepper to taste.
1 small Red Bell Pepper (76 g)
6. Spread tuna mixture on one half of bell pepper.
1 can Canned Tuna (110 g)
7. Add lettuce on top and the second half of bell pepper.
1/8 cup Mayonnaise (30 g)
1/2 rib Celery (20 g)
1/4 cup, chopped Green Onion (25 g)
1 tsp Lemon juice (5 g)
2 tbsp, chopped Red Onion (20 g)
2 leaf Lettuce (16 g)
Arugula and Bacon Salad Directions:

316 calories 1. Cut cooked bacon into bite size pieces.
5g carbs (2g fiber) 2. In a serving bowl, mix arugula, parmesan cheese and chopped bacon.
10g protein 3. Pour in olive oil.
30g fat 4. Toss until well coated.
Ingredients: 5. Garnish with sunflower seeds.
1 cup Arugula (20 g)
2 tbsp Sunflower Seeds (18 g)
1/8 cup, grated Parmesan Cheese (13 g)
1 strip, cooked Bacon (8 g)
Salmon with Dill Butter Directions:
639 calories 1. Preheat oven to 400°F and line a baking tray with tin foil.
5g carbs (2g fiber) 2. Rinse and pat dry salmon and arrange it on prepared baking tray.
29g protein 3. Squeeze lemon all over fish and drizzle avocado oil.
56g fat 4. Season with salt, pepper and half the amount of dill.
Ingredients: 5. Place butter on top of salmon and bake in the oven for 15 minutes or
until fish flakes easily with a fork.
5 oz Salmon (142 g)
6. Garnish with the remaining dill.
1/2 Lemon (54 g)
7. Optional to serve with lemon slices.
1/8 cup Butter (29 g)
1 tbsp Avocado Oil (14 g)
optional - 1 tsp Dill (0 g)
:
Spinach Tomato Salad Directions:
82 calories 1. Chop spinach, green onion and tomato; transfer into a serving bowl.
4g carbs (1g fiber) 2. Drizzle olive oil and lemon juice.
1g protein 3. Toss salad until coated.
7g fat 4. Season with salt and pepper.
Ingredients:
1 cup Spinach (29 g)
1/4 medium Tomato (31 g)
1/4 lemon Lemon juice (12 g)
1 medium stalk Green Onion (15 g)

Sliced Bell Pepper Directions:
137 calories 1. Slice bell pepper in half and remove stem and seeds.
7g carbs (2g fiber) 2. Cut pepper into strips.
1g protein 3. Serve with low sugar ranch dressing.
12g fat
Ingredients:
3/4 medium Red Bell Pepper (90 g)
1 1/2 tbsp Ranch Dressing (23 g)
:
Open Faced Bell Pepper Directions:
Grilled Sandwich
1. Cut bell pepper in half and remove stem and seeds.
329 calories 2. Use the bell pepper halves as bread and spread mayonnaise.
6g carbs (2g fiber) 3. Top each half with ham, cheese and tomato.
20g protein 4. Place in the microwave for 1 minute or until cheese is melted.
25g fat 5. Optional to cook in the oven at 400F for 5 minutes or until cheese is
Ingredients: melted.
3/4 medium Green Bell Pepper (90 g)

1 1/2 slice Sliced Deli Ham (42 g)
3/4 tbsp Mayonnaise (11 g)
1 1/2 slice Mozzarella Cheese (43 g)
1 1/2 slice or wedge Tomato (30 g)
Lemon Garlic Salad Directions:

289 calories 1. Place mixed greens in a bowl.
9g carbs (0g fiber) 2. Mix minced garlic, pepper, salt, olive oil, and lemon juice in a
container with a resealable lid.
3g protein
3. Tight lid and shake vigorously until dressing is blended well.
28g fat
4. Pour over mixed greens.
Ingredients:
2 cloves, minced Garlic (6 g)
2 tsp Lemon juice (10 g)
4 cup Mixed Greens (188 g)
Taco Salad Directions:
520 calories 1. Place skillet over medium heat and pour oil.
9g carbs (3g fiber) 2. Dice onion and saute in heated pan.
32g protein 3. Add ground beef to onion and continue to cook, breaking up meat with a
wooden spoon.
40g fat
4. Season with chili powder, paprika and cayenne powder.
Ingredients:
5. Mix until ground beef is no longer pink inside and onions are
4 oz Ground Beef (114 g) translucent.
1 cup Spinach (29 g) 6. Chop spinach and transfer into a serving bowl.
1/8 cup, chopped Onion (20 g) 7. Add beef mixture to spinach and sprinkle cheese.
1/8 cup Salsa (33 g) 8. Top with salsa and yogurt.
1/8 cup Plain Greek Yogurt (30 g)
Tip to Simplify Plan
1/4 cup, shredded Cheddar Cheese (28 g)
1. Cook ground beef the night before.
1/2 tbsp Avocado Oil (7 g)
optional - 1/2 tbsp Chili Powder (4 g)
optional - 1/2 tsp Paprika (1 g)
optional - 1/2 pinch Cayenne Pepper (0
g)
:
Roasted Asparagus with Directions:
Balsamic Vinegar
1. Preheat oven to 400°F.
110 calories 2. Trim asparagus and place in a shallow baking dish.
6g carbs (2g fiber) 3. Pour and rub oil over asparagus and season with salt and pepper.
4g protein 4. Add minced garlic and bake in the oven for 15 minutes or until tender and
8g fat lightly browned.
Ingredients: 5. Drizzle with vinegar and sprinkle parmesan cheese.
5 spear, medium Asparagus (80 g)

3/4 tbsp Balsamic Vinegar (12 g)
1 tbsp Parmesan Cheese (5 g)
Parmesan Crisps Directions:
147 calories 1. Preheat oven to 400°F and line a baking tray with parchment paper.
1g carbs (0g fiber) 2. Grate parmesan and place each tablespoon of cheese onto prepared baking
tray, 2 inches apart.
13g protein
3. Place tray in the oven and bake for 10 minutes or until edges are
10g fat browned.
Ingredients: 4. Remove from oven and cool on rack.
7 1/2 tbsp Parmesan Cheese (38 g)
:
Turkey Bacon Lettuce Wrap Directions:
355 calories 1. Cook bacon to desired liking.
9g carbs (4g fiber) 2. Remove outer layers of lettuce.
16g protein 3. Wash lettuce then take off a few large pieces and lay flat.
29g fat 4. Layer with turkey, bacon, cheese, sliced avocado and a line of mayo down
the centre.
Ingredients:
5. Sprinkle with salt and pepper.
1/2 head Iceberg Lettuce (82 g)
6. Roll the wrap up using parchment paper to keep it together.
2 slice Sliced Deli Turkey (20 g)
7. Optional to slice in half.
2 strip, cooked Turkey Bacon (16 g)
1 slice Mozzarella Cheese (29 g)
1 tbsp Mayonnaise (15 g)
Arugula and Bacon Salad Directions:

316 calories 1. Cut cooked bacon into bite size pieces.
5g carbs (2g fiber) 2. In a serving bowl, mix arugula, parmesan cheese and chopped bacon.
10g protein 3. Pour in olive oil.
30g fat 4. Toss until well coated.
Ingredients: 5. Garnish with sunflower seeds.
2 tbsp Sunflower Seeds (18 g)
1 strip, cooked Bacon (8 g)
Bacon-Wrapped Salmon Directions:
569 calories 1. Preheat oven to 400ºF and lightly grease a baking pan with cooking oil
spray.
3g carbs (2g fiber)
2. Place the salmon onto the baking sheet skin-side-down.
41g protein
3. Sprinkle fish with rosemary, salt and pepper.
41g fat
4. Lay the bacon strip over the fish to cover.
Ingredients:
5. Bake in the oven until fish is no longer translucent in the centre (15-20
3 3/4 strip Bacon (45 g) minutes) depending on oven.
6 1/4 oz Salmon (177 g) 6. Turn the oven on to broil and cook until the bacon has crisped, 1 to 2
minutes.
1 1/4 as needed Non-Stick Cooking Spray
(0 g)
optional - 2 1/2 tbsp Rosemary (4 g)
:
Pan Fried Broccoli Directions:
188 calories 1. Rinse and pat dry the broccoli. Cut into florets and set aside.
12g carbs (5g fiber) 2. Heat olive oil in a large skillet over medium heat.
5g protein 3. Add crushed red pepper to heated pan.
15g fat 4. Once pan is hot, add chopped florets.
Ingredients: 5. Cook until broccoli becomes crispy.
2 cup, florets Broccoli (182 g) 6. Season with salt.
1 tbsp Crushed Red Pepper Flakes (1 g)

Pecans
106 calories
2g carbs (1g fiber)
1g protein
11g fat
Ingredients:
11 pecan Pecans (15 g)
:
Taco Stuffed Avocado Directions:
570 calories 1. Use a small spoon to scoop out a bit of avocado, creating a larger well.
12g carbs (8g fiber) 2. Dice removed avocado and set aside.
27g protein 3. Squeeze lemon juice over all avocados.
47g fat 4. Pour olive oil into a skillet and place over medium heat.
Ingredients: 5. Add in ground beef.
1/2 avocado Avocados (100 g) 6. Season with salt, pepper, chilli powder, paprika, and cayenne pepper.
1/4 tbsp Lemon juice (4 g) 7. Continue cooking meat, breaking up the meat with a wooden spoon.
100 gram Ground Beef (100 g) 8. Mix in half the amount of cheese.
1/4 cup, shredded Cheddar Cheese (28 g) 9. Cook until the beef is no longer pink and cheese is melted.
1 tbsp Salsa (16 g) 10. Fill avocado half with beef, then top with reserved avocado and cheese.
1 tbsp Sour Cream (15 g) 11. Dollop with salsa and sour cream.
optional - 1/4 tbsp Chili Powder (2 g) 12. Optional to drizzle hot sauce on top.
optional - 1/4 pinch Cayenne Pepper (0
g)
Spinach and Green Onion Directions:

Salad
1. Chop spinach and green onion.
125 calories 2. Put spinach and chopped green onion into a serving bowl and pour in olive
3g carbs (1g fiber) oil.
6g protein 3. Toss until well coated.
10g fat 4. Season with salt and pepper.
Ingredients: 5. Sprinkle parmesan cheese on all over.
1 cup Spinach (29 g) 6. Squeeze lemon juice.

Grilled Tuna Cakes Directions:
377 calories 1. In a mixing bowl, beat egg with diced green onion, parmesan cheese,
drained tuna and black pepper until well combined.
2g carbs (1g fiber)
2. Shape tuna mixture into a patty.
26g protein
3. Grease skillet with avocado oil and place it over medium heat.
30g fat
4. Cook tuna patty for 5 minutes on each side or until crispy and golden
Ingredients: brown.
1 Egg (50 g)
1/2 can Canned Tuna (55 g)
1 1/2 tbsp Avocado Oil (21 g)
optional - 1/2 tsp Black Pepper (1 g)
:
Sautéed Spinach with Directions:
Parmesan Cheese
1. Melt butter in sauté pan over medium heat; add spinach. Season with salt
276 calories and pepper to taste.
5g carbs (3g fiber) 2. Sauté until just wilted.
8g protein 3. Remove from stove.
26g fat 4. Sprinkle parmesan cheese.
Ingredients:
2 tbsp Butter (28 g)

BlueBerry Smoothie Directions:
163 calories 1. Add all the ingredients into a blender.
5g carbs (0g fiber) 2. Blend at a slow speed and gradually increasing to a higher speed.
15g protein 3. Blend till smooth.
9g fat
Ingredients:
1/8 cup, frozen Blueberries (19 g)
1/2 cup Unsweetened Almond Milk (125 g)
1/2 tsp Vanilla Extract (2 g)
1/2 scoop Vanilla Protein Powder (16 g)
1/2 cup Ice Cubes (119 g)
1/2 tbsp MCT Oil (8 g)
:
Smashed Avocado with Directions:
Shredded Chicken
1. Place a non stick skillet over medium-high heat and pour oil.
489 calories 2. Add chicken to hot pan and cook 7 minutes per side or until chicken is no
17g carbs (12g fiber) longer pink inside.
36g protein 3. Season with chili powder and cayenne pepper.
33g fat 4. Rest chicken on a cutting board for 5 minutes and then use two forks to
shred chicken.
Ingredients:
5. In a bowl, mash avocado using a back of a fork. Pour lemon juice and
1 1/2 tsp Olive Oil (7 g) season with salt and cayenne pepper. Continue mixing until smooth
texture.
1 1/2 Chicken Breast (150 g)
6. Add shredded chicken to mashed avocado.
7. Top with salsa and chopped cilantro.
1 1/2 tbsp Salsa (24 g)
1 1/2 tsp Lemon juice (8 g)
optional - 1 1/2 tsp Chili Powder (4 g)
optional - 1 1/2 pinch Cayenne Pepper
(0 g)
optional - 1 1/2 tbsp Cilantro (2 g)
Lemon Parmesan Salad Directions:

196 calories 1. Chop lettuce into bite sized pieces and transfer into a salad bowl.
5g carbs (1g fiber) 2. Season salad with salt, pepper and garlic.
6g protein 3. Pour olive oil and squeeze fresh lemon juice on top.
18g fat 4. Toss salad.
Ingredients: 5. Sprinkle parmesan cheese.
1 tsp Garlic (3 g)
optional - 1 tsp, ground Black Pepper
(2 g)
:
Cheeseburger Helper Directions:
562 calories 1. Place a skillet over medium heat and brown ground beef, breaking meat
with a wooden spoon.
5g carbs (1g fiber)
2. Season meat with paprika, onion powder, garlic powder, salt and pepper.
26g protein
3. Stir in tomato paste and water.
49g fat
4. Add shredded cabbage to beef and bring mixture to a boil and cover.
Ingredients:
5. Cook for 15 minutes or until cabbage is tender and translucent.
100 gram Ground Beef (100 g)
6. Place a separate pan over medium heat and melt butter.
1/8 tsp Onion Powder (0 g)
7. Whisk in cream cheese and heavy cream until smooth.
1/8 tsp Garlic Powder (0 g)
8. Reduce heat to low and add shredded cheese.
1/4 tbsp Tomato Paste (4 g)
9. Season with salt and pepper.
1 tbsp Water (15 g)
10. Turn heat off and continue to stir until cheese is melted and mixture is
1/2 cup, shredded Cabbage (35 g) smooth.
1/2 tbsp Butter (7 g) 11. Pour cheese sauce into cabbage skillet and mix until well combined.
1/4 oz Cream Cheese (7 g)
1/8 cup, fluid Heavy Whipping Cream (30
g)
1/4 cup, shredded Cheddar Cheese (28 g)
Sautéed Spinach with Directions:

Parmesan Cheese
1. Melt butter in sauté pan over medium heat; add spinach. Season with salt
276 calories and pepper to taste.
5g carbs (3g fiber) 2. Sauté until just wilted.
8g protein 3. Remove from stove.
26g fat 4. Sprinkle parmesan cheese.
Ingredients:
2 tbsp Butter (28 g)
:
Cauliflower Soup with Directions:
Fried Prosciutto and
1. Place a nonstick pan over medium heat and melt 1/4 of butter.
Pumpkin Seeds
2. Add chopped prosciutto and 1/4 of cauliflower.
550 calories
3. Increase temperature to medium-high and cook for 5-7 minutes or until
10g carbs (2g fiber) crispy, stirring occasionally.
11g protein 4. Stir in pumpkin seeds and paprika.
53g fat 5. Season with salt to taste and continue to cook for another 2-3 minutes.
Ingredients: 6. Remove from heat and set aside.
1 cup Chicken Broth/Stock (240 g) 7. In a pot, boil cauliflower in chicken broth until cauliflower is
1/2 cup, florets Cauliflower (50 g) completely tender.
1/4 cup Cream Cheese (58 g) 8. Stir in cream cheese, dijon mustard and the remaining butter.
1 1/2 tbsp Butter (21 g) 9. Add lemon juice and mix well using an immersion blender.
1 1/4 oz Prosciutto (35 g) 10. The longer you blend, the creamier the soup.
1/4 tbsp Dijon Mustard (4 g) 11. Season with salt and pepper to taste.
3/4 tbsp Pumpkin Seeds (6 g) 12. Serve soup with fried prosciutto and cauliflower.
1/4 tbsp Lime Juice (4 g) 13. Optional to garnish with fresh ginger on top.
1/4 tsp Ginger Root (1 g)

Cucumber and Tomato Toss Directions:

Salad
1. Slice cucumber and chop tomatoes; Place into a serving bowl.
177 calories 2. Drizzle olive oil and balsamic vinegar on top of tomatoes and cucumbers.
11g carbs (2g fiber) 3. Toss until well coated.
2g protein 4. Season with salt and pepper.
14g fat
Ingredients:
1/2 Cucumber (140 g)
3/4 large Tomato (123 g)
1 tbsp Balsamic Vinegar (16 g)
:
Crispy Chicken Thighs Directions:
with Bacon
1. Season chicken with salt and pepper.
529 calories 2. Grease skillet with oil and place over medium heat.
5g carbs (1g fiber) 3. Add chicken, skin side down to heated pan.
56g protein 4. Cook chicken for 10 minutes or until skin is browned and crisp.
30g fat 5. Flip chicken and cook for for another 8 minutes or until chicken is no
Ingredients: longer pink inside.
2 thigh, bone removed Chicken Thigh 6. Transfer thighs onto a serving plate.
(226 g) 7. Reheat same pan over medium heat.
1 strip Bacon (12 g) 8. Slice bacon and onions and add to heated pan.
1/4 tbsp Crushed Red Pepper Flakes (0 9. Cook, stirring occasionally, until bacon is browned and crisp and onions
g) are tender and translucent.
1/2 tbsp Olive Oil (7 g) 10. Remove bacon mixture from pan and place it on top of chicken.
1/4 cup, chopped Onion (40 g) 11. Garnish with crushed pepper flakes.
optional - 1 dash Salt (0 g) 12. Squeeze fresh lemon juice.
Parmesan Roasted Directions:

Cauliflower
1. Preheat oven to 400°F and line a baking sheet with parchment paper.
192 calories 2. Place the cauliflower florets in a bowl. Toss with minced garlic, lemon
6g carbs (2g fiber) juice and olive oil until cauliflower is well coated.
6g protein 3. Spread the florets out into a single layer on prepared baking sheet.
17g fat 4. Sprinkle with salt and pepper.
Ingredients: 5. Roast in the oven for 25 to 30 minutes, or until the tops are lightly
brown. Use a fork to test for doneness; the tines should easily pierce
1 cup, chopped Cauliflower (107 g) the cauliflower when done.
1 tsp Lemon juice (5 g) 6. Remove the cauliflower from the oven and sprinkle with Parmesan cheese.
2 tbsp Parmesan Cheese (10 g)
:
Grocery List
Canned and Jarred
Canned Tuna Chicken Broth/Stock

2 1/4 can (248g) 1 cup (240g)
Produce
Celery Avocados
1 1/2 stalk (60g) 2 1/4 avocado (450g)
1/2 rib (20g)
Asparagus Iceberg Lettuce

1/2 cup (67g) 1/2 cup, shredded (18g)
5 spear, medium (80g) 1/2 head (82g)
Shallot Garlic
1/2 tbsp, chopped (5g) 4 1/4 cloves, minced (14g)
1 tsp (3g)
Lemon juice Mixed Greens

6 tsp (31g) 5 cup (235g)
83/100 lemon (40g)
1/4 tbsp (4g)
Red Bell Pepper Green Onion

1 small (76g) 1/4 cup, chopped (25g)
3/4 medium (90g) 3 medium stalk (45g)
Red Onion Lettuce

2 tbsp, chopped (20g) 2 leaf (16g)
Arugula Lemon
4 cup (80g) 1/2 lemon (54g)
Spinach Tomato
11 cup (315g) 1/4 medium (31g)
1 1/2 slice or wedge (30g)
3/4 large (123g)
Green Bell Pepper Onion

3/4 medium (90g) 3/8 cup, chopped (60g)
:
Broccoli Blueberries
2 cup, florets (182g) 1/8 cup, frozen (19g)
Cilantro Cabbage
1 1/2 tbsp (2g) 1/2 cup, shredded (35g)
Cauliflower Lime Juice

1/2 cup, florets (50g) 1/4 tbsp (4g)
1 cup, chopped (107g)
Ginger Root Cucumber

1/4 tsp (1g) 1/2 cucumber (140g)
Oil, Vinegar, Salad Dressing
Olive Oil Balsamic Vinegar

13 1/2 tbsp (189g) 2 tbsp (32g)
1 1/2 tsp (7g)
Avocado Oil Ranch Dressing

3 tbsp (42g) 1 1/2 tbsp (23g)
Condiments
Dijon Mustard Hot Sauce

1/4 tsp (1g) 1 tbsp (14g)
1/4 tbsp (4g)
Mayonnaise
1/8 cup (30g)
1 3/4 tbsp (26g)
Spices and Seasonings

These items have low nutritional value and are optional
Black Pepper Chili Powder

5 dash (0g) 2 1/2 tsp (7g)
1/2 tsp (1g) 3/4 tbsp (6g)
1 tsp, ground (2g)
:
Garlic Powder Salt
5/8 tsp (2g) 4 dash (0g)
Paprika Cayenne Pepper

1 1/4 tsp (4g) 2 1/4 pinch (0g)
Crushed Red Pepper Flakes Onion Powder

1 1/4 tbsp (1g) 1/8 tsp (0g)
Nut butters, Jams, and Honey
Honey
1/4 tsp (2g)
Nuts
Almonds Unsweetened Almond Milk

1 tbsp, shaved (10g) 1/2 cup (125g)
Meat
Chicken Wings Bacon

5 wing (170g) 2 strip, cooked (16g)
4 3/4 strip (57g)
Sliced Deli Ham Ground Beef

1 1/2 slice (42g) 4 oz (114g)
200 gram (200g)
Sliced Deli Turkey Turkey Bacon

2 slice (20g) 2 strip, cooked (16g)
Chicken Breast Chicken Thigh

1 1/2 chicken breast (150g) 2 thigh, bone removed (226g)
Nuts - Baking
Pecans
28 pecan (39g)
:
Savory Snacks
Sunflower Seeds
4 tbsp (36g)
Cheese
Parmesan Cheese Mozzarella Cheese

7/8 cup, grated (91g) 2 1/2 slice (72g)
10 1/2 tbsp (53g)
Cheddar Cheese Cream Cheese

3/4 cup, shredded (84g) 1/4 oz (7g)
1/4 cup (58g)
Seafood
Salmon
11 1/4 oz (319g)
Produce - Spices and Seasonings

These items have low nutritional value and are optional
Dill Rosemary
1 tsp (0g) 2 1/2 tbsp (4g)
Milk, Eggs, Other Dairy
Butter Plain Greek Yogurt

1/8 cup (29g) 1/8 cup (30g)
6 tbsp (84g)
Sour Cream Egg

1 tbsp (15g) 1 egg (50g)
Heavy Whipping Cream

1/8 cup, fluid (30g)
Pasta and Rice - Ethnic Foods
Salsa
1/8 cup (33g)
2 1/2 tbsp (40g)
:
Other
Non-Stick Cooking Spray

1 1/4 as needed (0g)
Baking
Vanilla Extract
1/2 tsp (2g)
Health Foods
Vanilla Protein Powder

1/2 scoop (16g)
Frozen
Ice Cubes
1/2 cup (119g)
Cooking Oils
MCT Oil
1/2 tbsp (8g)
Pasta and Rice
Tomato Paste
1/4 tbsp (4g)
Beverages
Water
1 tbsp (15g)
:
Deli
Prosciutto
1 1/4 oz (35g)
Nuts - Savory Snacks
Pumpkin Seeds
3/4 tbsp (6g)
:

Keto Plan Week 1

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Keto Plan Week 1

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BREAKFAST 0 calories • 0g carbs (0g fiber) • 0g fat • 0g protein

Asparagus Almond Salad Directions:

4g carbs (1g fiber) 2. Seal bag and shake to combine.

40g protein 3. Add chicken wings and reseal bag.

Lemon Garlic Salad Directions:

SNACK 164 calories • 3g carbs (2g fiber) • 17g fat • 2g protein

BREAKFAST 0 calories • 0g carbs (0g fiber) • 0g fat • 0g protein

Arugula and Bacon Salad Directions:

SNACK 137 calories • 7g carbs (2g fiber) • 12g fat • 1g protein

BREAKFAST 0 calories • 0g carbs (0g fiber) • 0g fat • 0g protein

3/4 medium Green Bell Pepper (90 g)

Lemon Garlic Salad Directions:

Ingredients: 5. Drizzle with vinegar and sprinkle parmesan cheese.

5 spear, medium Asparagus (80 g)

BREAKFAST 0 calories • 0g carbs (0g fiber) • 0g fat • 0g protein

Arugula and Bacon Salad Directions:

SNACK 106 calories • 2g carbs (1g fiber) • 11g fat • 1g protein

BREAKFAST 0 calories • 0g carbs (0g fiber) • 0g fat • 0g protein

Spinach and Green Onion Directions:

6g protein 3. Toss until well coated.

10g fat 4. Season with salt and pepper.

Ingredients: 5. Sprinkle parmesan cheese on all over.

1 cup Spinach (29 g) 6. Squeeze lemon juice.

1/2 tbsp Olive Oil (7 g)

5g carbs (3g fiber) 2. Sauté until just wilted.

8g protein 3. Remove from stove.

26g fat 4. Sprinkle parmesan cheese.

SNACK 163 calories • 5g carbs (0g fiber) • 9g fat • 15g protein

BREAKFAST 0 calories • 0g carbs (0g fiber) • 0g fat • 0g protein

36g protein 3. Season with chili powder and cayenne pepper.

Lemon Parmesan Salad Directions:

Sautéed Spinach with Directions:

5g carbs (3g fiber) 2. Sauté until just wilted.

8g protein 3. Remove from stove.

26g fat 4. Sprinkle parmesan cheese.

BREAKFAST 0 calories • 0g carbs (0g fiber) • 0g fat • 0g protein

1/4 tsp Ginger Root (1 g)

Cucumber and Tomato Toss Directions:

Parmesan Roasted Directions:

17g fat 4. Sprinkle with salt and pepper.

Canned and Jarred

Canned Tuna Chicken Broth/Stock

Asparagus Iceberg Lettuce

Lemon juice Mixed Greens

Red Bell Pepper Green Onion

Red Onion Lettuce

Green Bell Pepper Onion

Cauliflower Lime Juice

Ginger Root Cucumber

Oil, Vinegar, Salad Dressing

Olive Oil Balsamic Vinegar

Avocado Oil Ranch Dressing

Dijon Mustard Hot Sauce

Spices and Seasonings

Black Pepper Chili Powder

Paprika Cayenne Pepper

Crushed Red Pepper Flakes Onion Powder

Nut butters, Jams, and Honey

Almonds Unsweetened Almond Milk

Chicken Wings Bacon

Sliced Deli Ham Ground Beef

Sliced Deli Turkey Turkey Bacon