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