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