BO

NU
S

KETO
AIR FRYER
MEAL PLAN AND
SHOPPING LIST
 7-DAY MEAL PLAN
# = Recipe page number

BREAKFAST LUNCH DINNER

French Toast 15 Keto Pizza 79 Filet Mignon with 23
DAY 1

(15 mins) (42 mins) Roasted Bok Choy

(25 mins)

Cauliflower Avocado 5 Garlic Lamb Skewers 43 Cheesy Chicken and 51

DAY 2

Toast (20 mins) Tomato

(30 mins) (30 mins)

Sausage and 19 Salmon Cakes 73 Sesame Ginger Beef 31

DAY 3

Cheddar Balls (30 mins) (25 mins)

(25 mins)

Creamy Cauliflower 17 Fried Chicken 61 Chili Lime Sea Bass 75

DAY 4

Bake (45 mins) with Strawberry Salsa

(20 mins) (15 mins)

Sausage and Beef-Stuffed 35 Boneless Pork with 41

DAY 5

Cheddar Balls Mushrooms Zucchini Ribbons

(leftovers) (25 mins) (20 mins)

Mushroom Cheese 7 Sesame Ginger Beef Chicken Fajitas 49

DAY 6

Omelet (leftovers) (30 mins)

(18 mins)

Breakfast Stuffed 9 Greek Turkey 67 Fried Chicken

DAY 7

Peppers Burgers (leftovers)

(30 mins) (30 mins)

Optional Snack: Asian Beef Chips, 115 or any Keto Air Fryer Cookbook Dessert

2
 FRUITS AND VEGETABLES
ITEM recipe
һ 3 cups Arugula Garlic Lamb Skewers;
Salmon Cakes
һ2 Avocado Cauliflower Avocado Toast

һ4 Bok Choy Filet Mignon with Roasted Bok Choy

һ1 Carrot Sesame Ginger Beef

һ 2 heads Cauliflower Cauliflower Avocado Toast;

Creamy Cauliflower Bake
һ 2 cups Cauliflower Rice Sesame Ginger Beef

һ 9 cloves Garlic Filet Mignon with Roasted Bok Choy;

Sausage and Cheddar Balls;
Creamy Cauliflower Bake;
Chilli Lime Sea Bass with Strawberry
Salsa;
Beef-Stuffed Mushrooms;
Greek Turkey Burgers
һ 2 cups Green Beans Filet Mignon with Roasted Bok Choy

һ ½ head Iceberg Lettuce Greek Turkey Burgers

һ1 Lemon Sausage and Cheddar Balls;

Boneless Pork with Zucchini Ribbons
һ7 Lime Cauliflower Avocado Toast; Garlic Lamb
Skewers;
Chilli Lime Sea Bass with Strawberry
Salsa;
Chicken Fajitas
һ8 White Mushrooms, Beef-Stuffed Mushrooms
Large
һ ½ cup Button Mushrooms Mushroom Cheese Omelet

һ2 Onion, White Beef-Stuffed Mushrooms;

Chicken Fajitas;
Greek Turkey Burgers
һ 2½ Red Onion, Small Garlic Lamb Skewers;
Salmon Cakes;
Chilli Lime Sea Bass with Strawberry
Salsa;
Greek Turkey Burgers

3
һ 5 Green Onions, Sesame Ginger Beef;
Chopped Creamy Cauliflower Bake;
Chicken Fajitas;
Breakfast Stuffed Peppers
һ 2 Bell Pepper, Green Sesame Ginger Beef

һ 2½ Bell Pepper, Red Beef-Stuffed Mushrooms;

Chicken Fajitas;
Breakfast Stuffed Peppers;
Greek Turkey Burgers
һ 2 Bell Pepper, Orange Breakfast Stuffed Peppers

һ 1 Chili Pepper Chilli Lime Sea Bass with Strawberry

Salsa
һ 1 Jalapeno Pepper, Chilli Lime Sea Bass with Strawberry
Small Salsa
һ ½ cup Spinach, Baby Mushroom Cheese Omelet

һ ½ cup Strawberries Chilli Lime Sea Bass with Strawberry

Salsa
һ 4 Tomato Keto Pizza;
Cheesy Chicken and Tomato;
Greek Turkey Burgers
һ 1 Zucchini Boneless Pork with Zucchini Ribbons

MEAT AND DAIRY

ITEM recipe
һ 1 ½ lbs Filet Mignon Filet Mignon with Roasted Bok Choy

һ 1 ½ lbs Skirt Steak Sesame Ginger Beef

һ 6 oz Beef, Grass-Fed, Beef-Stuffed Mushrooms

Ground
һ ½ lb Lamb, Ground Garlic Lamb Skewers

һ 2 lbs 6 oz Chicken Breast, Keto Pizza;

Boneless, Skinless Cheesy Chicken and Tomato;
Chicken Fajitas
һ 2 lbs Chicken Parts, Fried Chicken
Skin On, 1 breast, 2
drumsticks, 2 thighs,
2 wings
һ 1 lb Turkey, Ground Greek Turkey Burgers

4
һ 12 oz Pork, Boneless Boneless Pork with Zucchini Ribbons

һ 1 lb Pork, Ground Sausage and Cheddar Balls

һ 4 oz Sausage Breakfast Stuffed Peppers

һ 4 oz Bacon, Nitrate-Free Creamy Cauliflower Bake

һ 23 Eggs French Toast;

Keto Pizza;
Cauliflower Avocado Toast;
Garlic Lamb Skewers;
Cheesy Chicken and Tomato;
Salmon Cakes;
Fried Chicken;
Beef-Stuffed Mushrooms;
Mushroom Cheese Omelet;
Breakfast Stuffed Peppers;
Greek Turkey Burgers
һ ½ cup plus 1 t Butter, Grass-Fed French Toast;
Filet Mignon with Roasted Bok Choy;
Salmon Cakes;
Breakfast Stuffed Peppers
һ 1 cup Greek Yogurt, Plain Sausage and Cheddar Balls;
Creamy Cauliflower Bake
һ 7T Heavy Cream French Toast;
Mushroom Cheese Omelet;
Breakfast Stuffed Peppers
һ 1 ½ cups Cheddar Cheese, Cauliflower Avocado Toast;
Shredded Sausage and Cheddar Balls;
Creamy Cauliflower Bake;
Mushroom Cheese Omelet
һ 5T Cream Cheese, Full Beef-Stuffed Mushrooms;
Fat Breakfast Stuffed Peppers;
Greek Turkey Burgers
һ 1 oz Feta, Crumbled Greek Turkey Burgers

һ ¾ cup Mozzarella Cheese, Keto Pizza;

Grated Cheesy Chicken and Tomato;
Beef-Stuffed Mushrooms
һ ¼ cup Romano Cheese, Cheesy Chicken and Tomato
Grated

5
 FISH AND SHELLFISH
ITEM recipe
һ 10 oz Salmon, Fillet Salmon Cakes

һ 12 oz Sea Bass, Fillet Chilli Lime Sea Bass with Strawberry

Salsa

OILS AND CONDIMENTS

ITEM recipe
һ 1T Avocado Oil Sausage and Cheddar Balls

һ 11 T Olive Oil Filet Mignon with Roasted Bok Choy;

Boneless Pork with Zucchini Ribbons;
Mushroom Cheese Omelet;
Chicken Fajitas;
Greek Turkey Burgers
һ 2T Sesame Oil Sesame Ginger Beef;
Chilli Lime Sea Bass with Strawberry
Salsa
һ 1T White Vinegar Cauliflower Avocado Toast

һ 1T Brown Mustard Sausage and Cheddar Balls

һ 1T Horseradish Sausage and Cheddar Balls

һ 3T Avocado Oil Salmon Cakes

Mayonnaise
һ 1T Tamari Sesame Ginger Beef

DRY GOODS
ITEM recipe
һ 1 ½ cups Almond Flour, Sausage and Cheddar Balls;
Finely Ground Fried Chicken
һ 3T Coconut Flour French Toast

һ 3T Flaxseed Flour Keto Pizza

һ ½t Baking Powder French Toast

һ ½ cup Pork Rinds, Ground Cheesy Chicken and Tomato

һ ½t Vanilla Extract French Toast

6
 HERBS AND SPICES
ITEM recipe
һ 4T Cilantro, Fresh Salmon Cakes;
Chopped Chilli Lime Sea Bass with Strawberry
Salsa;
Beef-Stuffed Mushrooms
һ ½T Ginger, Fresh, Sesame Ginger Beef
Grated
һ 1 stalk Lemongrass Chilli Lime Sea Bass with Strawberry
Salsa
һ 8T Parsley, Fresh Filet Mignon with Roasted Bok Choy;
Chopped Cheesy Chicken and Tomato;
Sausage and Cheddar Balls;
Creamy Cauliflower Bake;
Boneless Pork with Zucchini Ribbons;
Chicken Fajitas
һ 2 sprigs Rosemary, Fresh Filet Mignon with Roasted Bok Choy

һ 1t Thyme, Fresh Boneless Pork with Zucchini Ribbons

һ ¼t Cinnamon, Ground French Toast

һ 1t Crushed Red Pepper Cauliflower Avocado Toast

Flakes
һ 2⅛t Cayenne Pepper Garlic Lamb Skewers;
Sausage and Cheddar Balls;
Chicken Fajitas
һ 3½t Garlic Powder Filet Mignon with Roasted Bok Choy;
Sesame Ginger Beef;
Fried Chicken;
Boneless Pork with Zucchini Ribbons;
Chicken Fajitas
һ 1½t Cumin, Ground Chicken Fajitas;
Greek Turkey Burgers
һ 1½t Oregano, Dried Keto Pizza;

Greek Turkey Burgers

һ ½t Chipotle Chili Filet Mignon with Roasted Bok Choy

Powder
һ 2⅛t Onion Powder Sausage and Cheddar Balls;
Sesame Ginger Beef;
Fried Chicken;
Boneless Pork with Zucchini Ribbons

7
һ 2½t Paprika Sausage and Cheddar Balls;
Fried Chicken;
Chicken Fajitas
һ ½t Smoked Paprika Boneless Pork with Zucchini Ribbons

һ 1t Sesame Seeds, Sesame Ginger Beef

Toasted
һ 3t Sea Salt Fried Chicken;
Chilli Lime Sea Bass with Strawberry
Salsa;
Chicken Fajitas
һ 1t Black Pepper Fried Chicken

һ 1t Cajun Spice Fried Chicken

OTHER
ITEM recipe

Olive Oil Spray Keto Pizza;

Cheesy Chicken and Tomato;
Chilli Lime Sea Bass with Strawberry
Salsa
һ 1/2 cup Coconut Milk, Full Fat Creamy Cauliflower Bake
һ 1T Nutritional Yeast Creamy Cauliflower Bake