Author: Sahed

Week One Meal Plans and Shopping Lists

THE MEAL PLANS PROVIDED ON THE FOLLOWING PAGES are meant to give you a jump-start in your keto diet. Having a road map makes it easier to succeed, and besides, it’s delicious. Each day provides anywhere from 1600 to 1850 calories. If you don’t know how many calories you should be eating, be sure to check out an online keto macro calculator. If you need to eat more calories than are provided in the meal plan, you can always add more of an ingredient or oil when you cook. Please note: If you have any allergies or aversions to any of the ingredients, be sure to change them out for low-carb alternatives.

WEEK 1 MEAL PLAN

MONDAY

Breakfast: Nut Medley Granola

Snack: Bacon-Cheese Deviled Eggs (2)

Lunch: Chicken-Avocado Lettuce Wraps

Snack: Creamy Cinnamon Smoothie

Dinner: Lamb Leg with Sun-Dried Tomato Pesto and Cheesy Mashed Cauliflower

Per Day

Calories: 1840; Fat: 152g; Protein: 79g;
Carbs: 39g; Fiber: 14g; Net Carbs: 25g

Fat 74% • Protein 20% • Carbs 6%

TUESDAY

Breakfast: Peanut Butter Cup
Smoothie

Snack: Walnut Herb-Crusted Goat
Cheese

Lunch: Cauliflower-Cheddar Soup

Snack: Bacon-Cheese Deviled
Eggs (2)

Dinner: Lamb Leg with Sun-Dried Tomato
Pesto (leftovers) and Sautéed
Crispy Zucchini

Per Day

Calories: 1725; Fat: 139g; Protein: 87g;
Carbs: 26g; Fiber: 10g; Net Carbs: 16g

Fat 74% • Protein 21% • Carbs 5%

WEDNESDAY

Breakfast: Avocado and Eggs

Snack: Spinach-Blueberry
Smoothie

Lunch: Cauliflower Cheddar Soup
(leftovers)

Snack: Nutty Shortbread
Cookies

Dinner: Baked Coconut Haddock and Brussels Sprouts
Casserole

Per Day

Calories: 1607; Fat: 123g; Protein: 77g;
Carbs: 34g; Fiber: 17g; Net Carbs: 17g

Fat 77% • Protein 19% • Carbs 4%

THURSDAY

Breakfast: Lemon-Cashew
Smoothie

Snack: Almond Butter
Fudge (2)

Lunch: BLT Salad

Snack: Bacon-Pepper Fat
Bombs

Dinner: Roasted Pork Loin with Grainy
Mustard Sauce and Golden Rosti

Per Day

Calories: 1637; Fat: 137g; Protein: 79g;
Carbs: 26g; Fiber: 6g; Net Carbs: 20g

Fat 75% • Protein 20% • Carbs 5%

FRIDAY

Breakfast: Berry Green
Smoothie

Snack: Bacon-Pepper Fat
Bombs (2)

Lunch: Roasted Pork Loin with Grainy
Mustard Sauce (leftovers)

Snack: Vanilla-Almond Ice Pops

Dinner: Turkey Meatloaf and Golden Rosti

Per Day

Calories: 1635; Fat: 134g; Protein: 85g;
Carbs: 21g; Fiber: 7g; Net Carbs: 14g

Fat 74% • Protein 21% • Carbs 5%

SATURDAY

Breakfast: Breakfast Bake

Snack: Creamy Cinnamon
Smoothie

Lunch: Turkey Meatloaf
(leftovers)

Snack: Nutty Shortbread
Cookies

Dinner: Cheesy Garlic Salmon and Garlicky Green Beans

Per Day

Calories: 1633; Fat: 137g; Protein: 81g;
Carbs: 19g; Fiber: 5g; Net Carbs: 14g

Fat 76% • Protein 20% • Carbs 4%

SUNDAY

Breakfast: Nut Medley Granola

Snack: Smoked Salmon Fat Bombs

Lunch: Breakfast Bake

Snack: Almond Butter Fudge (2)

Dinner: Chicken Bacon Burger and Portobello Mushroom Pizza

Per Day

Calories: 1712; Fat: 143g; Protein: 79g;
Carbs: 27g; Fiber: 13g; Net Carbs: 14g

Fat 75% • Protein 20% • Carbs 5%

WEEK 1 SHOPPING LIST

MEAT AND SEAFOOD

Bacon (44 slices)
Chicken breast, 1mboneless (6 ounces)
Chicken, ground (1 pound)
Haddock fillets, 4 boneless (5 ounces each)
Lamb leg (2 pounds)
Pork loin roast, boneless (2 pounds)
Salmon fillets, 4 boneless (5 ounces each)
Salmon, smoked (2 ounces)
Sausage, preservative-free or
homemade (1 pound)
Turkey, ground (1!½ pounds)

DAIRY, DAIRY ALTERNATIVES,
AND EGGS

Almond milk (2 cups)
Asiago cheese (½ cup)
Butter (2 cups)
Cashew milk, unsweetened (1 cup)
Cheddar cheese, shredded (2!¼ cups)
Coconut cream (¾ cup)
Coconut milk beverage (3 cups)
Cream cheese (5 ounces)
Eggs (20)
Goat cheese (12 ounces)
Heavy (whipping) cream (5!⅓ cups)
Mozzarella cheese, shredded (1 cup)
Parmesan cheese (1 cup)
Swiss cheese (1¼ cups)

PRODUCE

Acorn squash (1)
Avocados (4)
Basil, fresh (1 bunch)
Blueberries (1 pint)
Boston lettuce (2 heads)
Brussels sprouts (1 pound)
Cauliflower (2)
Celeriac (1)
English cucumber (1)
Garlic cloves (12)
Green beans (1 pound)
Kale (2 ounces)
Lemons (2)
Mint sprigs, fresh (1 bunch)
Onion, sweet (1)
Oregano, fresh (1 bunch)
Parsley, fresh (1 bunch)
Portobello mushrooms (4)
Raspberries (1 pint)
Spaghetti squash (1)
Spinach (1 cup)
Thyme, fresh (1 bunch)
Tomato (2)
Zucchini (4)

CANNED AND BOTTLED ITEMS

Almond butter (2 cups)
Chicken stock (4 cups)
Coconut milk (2 cups)
Coconut oil (2 cups)
Dijon mustard (½ teaspoon)
Grainy mustard (3 tablespoons)
Mayonnaise (⅔ cup)
Olive oil (1 cup)
Olive oil, extra-virgin (2 tablespoons)
Red wine vinegar (2 tablespoons)
Stevia, liquid (30 drops)
Sun-dried tomatoes packed in oil (1 cup)
Vanilla extract, alcohol-free (2 teaspoons)

PANTRY ITEMS

Almonds, ground (1!¾ cup)
Almonds, sliced (1 cup)
Black pepper, freshly ground
Cinnamon, ground (3 teaspoons)
Coconut, shredded unsweetened (4 cups)
Hazelnuts, ground (¾ cup)
Nutmeg, ground (1 teaspoon)
Peanut butter (2 tablespoons)
Pine nuts (¼ cup)
Protein powder, chocolate (2 tablespoons)
Protein powder, plain (4 tablespoons)
Protein powder, vanilla (8 tablespoons)
Pumpkin seeds, raw (½ cup)
Sesame seeds (1 teaspoon)
Sunflower seeds, raw (1¼ cups)
Sweetener, granulated (⅔ cup)
Vanilla bean (2)
Walnuts, chopped (10 ounces)
Sea salt

Week Two Meal Plans and Shopping Lists

WEEK 2 MEAL PLAN

MONDAY

Breakfast: Berry Green Smoothie

Snack: Nutty Shortbread Cookies

Lunch: Chicken-Avocado Lettuce Wraps

Snack: Crispy Parmesan Crackers

Dinner: Baked Coconut Haddock and Brussels Sprouts Casserole

Per Day

Calories: 1622; Fat: 126g; Protein: 88g;
Carbs: 34g; Fiber: 15g; Net Carbs: 19g

Fat 70% • Protein 22% • Carbs 8%

TUESDAY

Breakfast: Nut Medley Granola

Snack: Vanilla-Almond Ice Pops

Lunch: Crab Salad–Stuffed Avocado

Snack: Chocolate-Coconut Treats (2)

Dinner: Lamb Leg with Sun-Dried Tomato Pesto and Brussels Sprouts Casserole

Per Day

Calories: 1606; Fat: 130g; Protein: 77g;
Carbs: 35g; Fiber: 17g; Net Carbs: 18g

Fat 73% • Protein 20% • Carbs 7%

WEDNESDAY

Breakfast: Peanut Butter Cup Smoothie

Snack: Crispy Parmesan Crackers

Lunch: BLT Salad

Snack: Smoked Salmon Fat Bombs

Dinner: Lamb Leg with Sun-Dried Tomato Pesto (leftovers) and Cheesy Mashed Cauliflower

Per Day

Calories: 1604; Fat: 130g; Protein: 86g;
Carbs: 23g; Fiber: 9g; Net Carbs: 14g

Fat 73% • Protein 21% • Carbs 6%

THURSDAY

Breakfast: Avocado and Eggs

Snack: Almond Butter Fudge (2)

Lunch: Cauliflower-Cheddar Soup

Snack: Berry Green Smoothie

Dinner: Herb Butter Scallops and Pesto Zucchini Noodles

Per Day

Calories: 1720; Fat: 140g; Protein: 83g;
Carbs: 32g; Fiber: 13g; Net Carbs: 19g

Fat 73% • Protein 20% • Carbs 7%

FRIDAY

Breakfast: Lemon-Cashew Smoothie

Snack: Peanut Butter Mousse

Lunch: Cauliflower-Cheddar Soup (leftovers)

Snack: Chocolate-Coconut Treats

Dinner: Roasted Pork Loin with Grainy Mustard Sauce and Mushrooms with Camembert

Per Day

Calories: 1707; Fat: 139g; Protein: 84g;
Carbs: 30g; Fiber: 7g; Net Carbs: 23g

Fat 73% • Protein 20% • Carbs 7%

SATURDAY

Breakfast: Breakfast Bake

Snack: Queso Dip

Lunch: Roasted Pork Loin with Grainy Mustard Sauce (leftovers)

Snack: Almond Butter Fudge (3)

Dinner: Lemon Butter Chicken and Sautéed Asparagus with Walnuts

Per Day

Calories: 1651; Fat: 142g; Protein: 75g;
Carbs: 20g; Fiber: 5g; Net Carbs: 14g

Fat 76% • Protein 20% • Carbs 4%

SUNDAY

Breakfast: Nut Medley Granola (page 55)

Snack: Chicken-Avocado Lettuce
Wraps

Lunch: Breakfast Bake (page 58)

Snack: Raspberry Cheesecake with ¼ cup whipped cream

Dinner: Turkey Meatloaf (page 88) and
Creamed Spinach

Per Day

Calories: 1697; Fat: 140g; Protein: 71g;
Carbs: 31g; Fiber: 13g; Net Carbs: 18g

Fat 74% • Protein 20% • Carbs 6%

WEEK 2 SHOPPING LIST

MEAT AND SEAFOOD

Bacon (14 slices)
Chicken breast, 2 boneless (6 ounces each)
Chicken thighs, bone-in, skin-on (4)
Dungeness crab meat (4!½ ounces)
Haddock fillets, 4 boneless (5 ounces each)
Lamb leg (2 pounds)
Pork loin roast, boneless (2 pounds)
Sausage, preservative-free
or homemade (1 pound)
Sea scallops (1 pound)
Turkey, ground (1!½ pounds)

DAIRY, DAIRY ALTERNATIVES,
AND EGGS

Almond milk (2 cups)
Butter (1!¼ cups)
Camembert cheese (4 ounces)
Cashew milk, unsweetened (1 cup)
Cheddar cheese (13 ounces)
Coconut cream (¾ cup)
Coconut milk beverage (½ cup)
Cream cheese (1¾ cups)
Eggs (20)
Goat cheese (2 ounces)
Heavy (whipping) cream (6!⅓ cups)
Parmesan cheese (10 ounces)
Swiss cheese (4 ounces)

PRODUCE

Asparagus (¾ pound)
Avocados (4)
Basil, fresh (1 bunch)
Bell pepper, red (1)
Boston lettuce (2 heads)
Brussels sprouts (1 pound)
Button mushrooms (1 pound)
Cauliflower (2)
Cilantro (1 bunch)
English cucumber (1)
Garlic cloves (10)
Jalapeño pepper (1)
Kale (1 bunch)
Lemons (3)
Onions, sweet (2)
Oregano, fresh (1 bunch)
Parsley, fresh (1 bunch)
Raspberries (2 pints)
Scallion (1)
Spaghetti squash (1)
Spinach (3 ounces)
Thyme, fresh (1 bunch)
Tomato (1)
Zucchini (4)

CANNED AND BOTTLED ITEMS

Almond butter (2 cups)
Chicken stock (4!¾ cups)
Coconut oil (1!¾ cups)
Grainy mustard (3 tablespoons)
Mayonnaise (⅓ cup)
Olive oil (½ cup)
Olive oil, extra-virgin (6 tablespoons)
Red wine vinegar (2 tablespoons)
Stevia, liquid (18 drops)
Sun-dried tomatoes packed in oil (1 cup)
Vanilla extract, alcohol-free (2 teaspoons)

PANTRY ITEMS

Almond flour (1!½ cups)
Almonds, sliced (1 cup)
Baking powder (½ teaspoon)
Black pepper, freshly ground
Cayenne pepper (¼ teaspoon)
Cinnamon, ground (1 teaspoon)
Cocoa powder (¼ cup)
Coconut, shredded unsweetened (3!¼ cups)
Hazelnuts, ground (¼ cup)
Nutmeg, ground (1 teaspoon)
Nutritional yeast (2 teaspoons)
Onion powder (½ teaspoon)
Peanut butter (6 tablespoons)
Pine nuts (¼ cup)
Protein powder, chocolate (2 tablespoons)
Protein powder, plain (2 tablespoons)
Protein powder, vanilla (2 tablespoons)
Pumpkin seeds (½ cup)
Sesame seeds (1 teaspoon)
Sunflower seeds (1 cup)
Sweetener, granulated (¼ cup)
Walnuts, chopped (1 cup)
Sea salt

Peanut Butter Cup Smoothie

Serves 2 / Prep time: 5 minutes

Lovers of the popular candy featuring chocolate and peanut butter will enjoy the same flavor combination for breakfast or a filling snack. For a more chocolaty taste, add a teaspoon of good-quality cocoa powder and a couple drops of liquid stevia. These additions will not add any fat, protein, or carbs to the smoothie, just 3 calories per serving.

1 cup water
¾ cup coconut cream
1 scoop chocolate protein powder
2 tablespoons natural peanut butter
3 ice cubes

1. Put the water, coconut cream, protein powder, peanut butter, and ice in a blender and blend until smooth.

2. Pour into 2 glasses and serve immediately.

PER SERVING 

Calories: 486; Fat: 40g; Protein: 30g; Carbs: 11g; Fiber: 5g;
Net Carbs: 6g; Fat 70%/ Protein 20%/ Carbs 10%

Berry Green Smoothie

Serves 2 / Prep time: 10 minutes

You might be taken aback by the unusual color of this smoothie—it’s kind of greenish brown—but the taste is similar to raspberry cheesecake. Kale is a perfect addition to smoothies because it has a less assertive taste than some other greens. Kale is also a spectacular source of vitamin K and very high in vitamins A and C.

1 cup water
½ cup raspberries
½ cup shredded kale
¾ cup cream cheese
1 tablespoon coconut oil
1 scoop vanilla protein powder

1. Put the water, raspberries, kale, cream cheese, coconut oil, and protein powder in a blender and blend until smooth.

2. Pour into 2 glasses and serve immediately.

PER SERVING 

Calories: 436; Fat: 36g; Protein: 28g; Carbs: 11g; Fiber: 5g;
Net Carbs: 6g; Fat 70%/ Protein 20%/ Carbs 10%

Lemon Cashew Smoothie

Serves 1 / Prep time: 5 minutes

The cashew milk and heavy cream combine to create an absolutely luscious smoothie that is tart enough to be refreshing and still makes for a satisfying breakfast or snack. If you add a few ice cubes, it will be like enjoying a rich citrus sorbet instead of a healthy breakfast. A couple leaves of fresh mint will also enhance the fresh flavor.

1 cup unsweetened cashew milk
¼ cup heavy (whipping) cream
¼ cup freshly squeezed lemon juice
1 scoop plain protein powder
1 tablespoon coconut oil
1 teaspoon sweetener

1. Put the cashew milk, heavy cream, lemon juice, protein powder, coconut oil and sweetener in a blender and blend until smooth.

2. Pour into a glass and serve immediately.

SUBSTITUTION TIP 

Almond milk or coconut milk are also fine choices instead of
cashew milk if you prefer those products. Each type of milk adds a slightly different flavor to the smoothie, so try them all to get the right combination for your palate.

PER SERVING 

Calories: 503; Fat: 45g; Protein: 29g; Carbs: 15g; Fiber: 4g;
Net Carbs: 11g; Fat 80%/ Protein 13%/ Carbs 7%

Spinach Blueberry Smoothie

Serves 2 / Prep time: 5 minutes

Blueberries are the second most popular berry in the United States and have one of the highest antioxidant contents of any food. Throwing a handful of this fruit in your morning smoothie adds vitamins K and C, magnesium, and copper to your diet. Look for organic berries because they have a higher antioxidant level than conventionally grown fruit.

1 cup coconut milk
1 cup spinach
½ English cucumber, chopped
½ cup blueberries
1 scoop plain protein powder
2 tablespoons coconut oil
4 ice cubes
Mint sprigs, for garnish

1. Put the coconut milk, spinach, cucumber, blueberries, protein powder,
coconut oil, and ice in a blender and blend until smooth.

2. Pour into 2 glasses, garnish each with the mint, and serve immediately.

PER SERVING 

Calories: 353; Fat: 32g; Protein: 15g; Carbs: 9g; Fiber: 3g;
Net Carbs: 6g; Fat 76%/ Protein 16%/ Carbs 8%

Creamy Cinnamon Smoothie

Serves 2 / Prep time: 5 minutes

Cinnamon is a lovely warm spice that often conjures up visions of holiday desserts or fragrant baked goods. Try to find Ceylon cinnamon instead of Cassia, because it does not contain cormarin, a toxin that affects the liver. Ceylon cinnamon is lighter in color and has a more delicate flavor than Cassia.

2 cups coconut milk
1 scoop vanilla protein powder
5 drops liquid stevia
1 teaspoon ground cinnamon
½ teaspoon alcohol-free vanilla extract

1. Put the coconut milk, protein powder, stevia, cinnamon, and vanilla in a blender and blend until smooth.

2. Pour into 2 glasses and serve immediately.

A CLOSER LOOK 

Most of the vanilla you will find in the grocery store probably
has alcohol in it because vanilla extract in the United States cannot be called pure unless it is 35 percent alcohol. You can find vanilla extract without alcohol in specialty stores, or use imitation vanilla extract.

PER SERVING 

Calories: 492; Fat: 47g; Protein: 18g; Carbs: 8g; Fiber: 2g;
Net Carbs: 6g; Fat 80%/ Protein 14%/ Carbs 6%