Week One Meal Plan and Shopping List
Week Two Meal Plan and Shopping List
Category: PART TWO
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