14 DAY KETO MEAL PLAN

KETO MEAL PLAN

DAY 1:

BREAKFAST-

2 fried eggs using avocado oil

½ sliced avocado

2 slices of bacon

LUNCH-

Mixed Greens & Spinach Salad with sliced grilled split chicken breast

For DRESSING USE: olive oil & apple cider vinegar or vinegar of your liking (it's ok to spice it up with onion or garlic powder)

DINNER-

Pan fried split chicken breast

1c Steamed or stir fry broccoli

(ok to add tbsp butter or some parmesan)

DAY 2:

BREAKFAST-

2 egg spinach mushroom omelette

(Cook down spinach & saute mushrooms using avocado oil. Add whisked eggs to skillet)

Top with Parmesan or crumbled blue cheese

3 strawberries

LUNCH-

Mixed greens & spinach salad with

cherry tomatoes, sliced cucumbers, sliced hard boiled egg

For DRESSING use: olive oil & balsamic vinegar, splash of sf ketchup, minced onions, oregano, onion & garlic powder)

4 chicken wings (baked -- you can add hot wings sauce or any unsweetened sauce)

DINNER-

Pork chop (pan fried using avocado oil)

*If you want to make a gravy from pan drippings, add some butter, heavy whipping cream or some half & half to pan, 1/2c beef bone broth & 2 tsp Guar Gum (thickener). Whisk til thickens.

Green beans (top with butter & parmesan)

DAY 3:

BREAKFAST-

2 eggs fried using avocado oil

1 slice ham

LUNCH-

1 Andouille Sausage (browned in pan using avocado oil & add sliced bell peppers to skillet)

Brussel sprouts or replace with another green veggie (broccoli, asparagus, spinach)

DINNER-

6 oz salmon (I do not eat fish so I'm not sure how to cook this. I'm adding it to your menu because it is a great source of protein. So cook it however you like)

Sliced cucumber salad with cherry tomatoes drizzled with balsamic vinaigrette

DAY 4:

BREAKFAST-

2 hard boiled eggs (you can have hot sauce or jalapeno salsa drizzled on the eggs)

2 slices of bacon

LUNCH-

Take a lettuce leaf (romaine or green leaf) lay on bottom of bowl or plate then add a slice of tomato & top with tuna salad

DINNER-

7 ounce steak

5 asparagus Spears (add butter & minced garlic in pan. Add asparagus. Cook down. Sprinkle with Parmesan)

DAY 5:

BREAKFAST-

2 egg Denver Omelette (add diced ham & diced bell peppers. Sprinkle with grated cheese)

2 sausage (Patty or link)

LUNCH-

Take 3 lettuce leafs. Lay them out - 3 in row

Take 3 slices deli meat. Lay a slice on each lettuce leaf.

Take 3 slices of provolone or Swiss deli slices. Lay a slice on each lettuce leaf. Then ROLL each lettuce leaf. You can drizzle with a honey mustard or regular mustard

Celery slices & lite sour cream with garlic & onion powder & some Sea salt

DINNER-

2 chicken thighs with cream & mushroom sauce (brown thighs in skillet then remove. Add chicken bone broth to skillet, heavy whipping cream, 2 tbsp cream cheese, sauteed sliced mushrooms, Sea salt, pepper, onion & garlic powder. Simmer. Add chicken back to skillet. Let simmer another 10 mins.

5 asparagus Spears with garlic butter & parmesan

DAY 6:

BREAKFAST-

1 Andouille Sausage (grilled in pan with avocado oil with sliced bell peppers or red sweet peppers)

1 fried egg in avocado oil

½ slice avocado

LUNCH-

1c tuna salad

½ sliced avocado

DINNER-

6 oz fish (of your liking) grill on BBQ with foil & lemon or pan fry with avocado oil

1c steamed broccoli drizzled with lemon & butter

DAY 7:

BREAKFAST-

2 Scrambled eggs sprinkle with shredded cheese

2 bacon slices or sausage link

½ sliced avocado

LUNCH-

Spinach salad with blue cheese crumbles, cranberries

sliced grilled split chicken breast

For DRESSING use: honey Dijon dressing or a balsamic vinaigrette

DINNER:

6 Chicken teriyaki wings (use tamarind, minced garlic, shredded ginger or pwdrd ginger & liquid stevia to sweeten)

Brussel sprouts or steamed cauliflower

DAY 8:

BREAKFAST-

2 Fried eggs using avocado oil

Sliced ham

½ sliced avocado

LUNCH-

Celery slices & lite sour cream dip

4 Luncmeat & cheese Roll

DINNER-

Hamburger Patty (with pan gravy using half & half, bone broth, seasonings & guar gum to thicken)

Green beans

DAY 9:

BREAKFAST-

2 Scrambled eggs with spinach & mushrooms

Blueberries & strawberries

LUNCH-

Tuna salad on top of lettuce leaf & slice of tomato

DINNER-

Grilled chicken breast

Asparagus Spears with garlic & grilled cherry tomatoes

DAY 10:

BREAKFAST-

Hamburger Patty (with pan gravy using drippings, half & half, bone broth, seasonings, guar gum)

1 fried over easy eggs using avocado oil

(Place egg on top of hamburger Patty, then drizzle pan gravy over egg)

LUNCH-

Mixed Green Salad with diced cucumber & diced tomatoes, hard boiled egg, slice lunch meat & place atop salad.

For DRESSING use: lite blue cheese (make like a Cobb salad)

DINNER-

7 oz sliced pork loin (cook in crock pot) Leftovers will be used in other meals) (make a gravy from drippings if you wish using guar gum to thicken)

1c broccoli

DAY 11:

BREAKFAST-

½ c leftover pork loin (shred & brown with butter in pan...ADD in skillet sliced bell peppers, a bit of sliced purple onions & add 2 eggs. Mix.

Sprinkle with Parmesan

LUNCH-

6 Baked or air fry chicken wings

Sliced zucchini (browned in skillet with avocado oil. Sprinkle with Parmesan)

DINNER-

Shred 1 ½ c pork loin. Place in skillet. Brown with tbsp butter. Add Sugar free BBQ sauce.

Green beans steamed with butter & parmesan

DAY 12:

BREAKFAST-

1 Andouille Sausage

1 fried egg

½ sliced avocado

LUNCH-

Tuna salad on top of lettuce leaf & tomato slice

½ sliced avocado

DINNER-

Broccoli chicken stir fry

(Cut up split chicken breast. Brown it using avocado oil. Place broccoli florets in pan. Cook down. Add tamarind sauce with grated ginger, minced garlic & tbsp Monkfruit sweetener)

DAY 13:

BREAKFAST-

Hamburger Patty

1 fried egg using avocado oil

½ sliced avocado

LUNCH-

Mixed green & spinach salad with

Blue cheese crumbles & cranberries

Sliced Grilled Split chicken breast

For DRESSING use: honey Dijon mustard dressing

DINNER-

Grilled chicken breast (using Sage)

Grilled or pan cooked asparagus

DAY 14:

BREAKFAST-

2 hard boiled eggs drizzled with jalapeno salsa (from Sprouts)

1 sliced ham

½ sliced avocado

LUNCH:

Celery sticks with lite sour cream dip

3 Lettuce wraps (roll lettuce, cheese, lunchmeat. Drizzle with mustard)

DINNER:

6 oz Salmon

1c steamed broccoli with lemon

LCHF Basics- Where to start

DISCLAIMER: I am not a doctor, I don’t even play one on TV. You follow this advice at your own risk. We are not giving medical advice and what is said should be taken as such, if you have a medical concern/ question please check with your doctor