Posted inKeto Lifestyle

Keto Meal Planning: A Week’s Worth of Delicious, Low-Carb Recipes

keto meal

Embarking on a ketogenic (keto) diet can be daunting at first, especially when it comes to meal planning. However, with the right ingredients and a bit of creativity, you can create a week’s worth of delicious, satisfying, and low-carb meals that support your goals. Whether you’re new to keto or a seasoned dieter looking to spice things up, these simple and tasty recipes will keep you on track while providing variety and flavor.

Keto Meal Planning: Guidelines to Keep in Mind

Before diving into the recipes, here are some general keto meal planning tips:

  • Focus on healthy fats: Aim to get about 70-75% of your daily calories from fat. Good sources of healthy fats include avocados, olive oil, coconut oil, grass-fed butter, fatty fish, and nuts.
  • Moderate protein: Protein should make up around 20-25% of your calories. Stick to high-quality, nutrient-dense sources like grass-fed beef, chicken, eggs, and fatty fish.
  • Low-carb vegetables: Incorporate non-starchy vegetables like leafy greens, zucchini, cauliflower, and broccoli, which are rich in fiber and low in net carbs.

Now, let’s get to the recipes!

Day 1:

Breakfast: Avocado Bacon and Egg Cups

  • Ingredients:
    • 2 ripe avocados
    • 4 slices of bacon
    • 4 large eggs
    • Salt and pepper to taste
    • Fresh herbs (optional, e.g., chives or parsley)
  • Instructions:
    1. Preheat the oven to 375°F (190°C).
    2. Cut the avocados in half and remove the pit.
    3. Scoop out a little bit of the flesh to create space for the egg.
    4. Cook the bacon until crispy, then crumble it.
    5. Place the avocado halves in a baking dish, and crack one egg into each half.
    6. Sprinkle with crumbled bacon, salt, and pepper.
    7. Bake for 12-15 minutes, or until the egg whites are set.
    8. Garnish with fresh herbs and serve immediately.

Lunch: Chicken Caesar Salad

  • Ingredients:
    • 2 cups of romaine lettuce (chopped)
    • 1 grilled chicken breast (sliced)
    • ¼ cup of parmesan cheese
    • 2 tbsp of homemade Caesar dressing (or a keto-friendly store-bought option)
    • 1-2 tbsp of olive oil
    • Salt and pepper to taste
  • Instructions:
    1. Toss the chopped lettuce with olive oil, Caesar dressing, and season with salt and pepper.
    2. Top with sliced grilled chicken breast and sprinkle with parmesan cheese.
    3. Toss again gently and serve immediately.

Dinner: Garlic Butter Shrimp and Asparagus

  • Ingredients:
    • 1 lb (450g) large shrimp, peeled and deveined
    • 1 bunch of asparagus, trimmed and cut into 2-inch pieces
    • 4 tbsp butter
    • 4 garlic cloves, minced
    • Salt and pepper to taste
    • Lemon wedges (for garnish)
  • Instructions:
    1. In a large skillet, melt butter over medium heat.
    2. Add the garlic and cook for 1-2 minutes until fragrant.
    3. Add shrimp to the pan and cook for 2-3 minutes per side, until pink and opaque.
    4. Remove shrimp and set aside.
    5. In the same pan, add the asparagus and sauté until tender (about 5-7 minutes).
    6. Return shrimp to the pan and toss everything together.
    7. Season with salt, pepper, and a squeeze of lemon juice.

Day 2:

Breakfast: Keto Pancakes

  • Ingredients:
    • 2 large eggs
    • 2 oz cream cheese, softened
    • 1 tbsp almond flour
    • ½ tsp vanilla extract
    • 1 tbsp butter for cooking
    • Sugar-free syrup (optional)
  • Instructions:
    1. In a blender or bowl, combine eggs, cream cheese, almond flour, and vanilla extract.
    2. Blend or whisk until smooth.
    3. Heat butter in a non-stick skillet over medium heat.
    4. Pour the batter into the pan to form small pancakes.
    5. Cook for 2-3 minutes on each side, until golden brown.
    6. Serve with sugar-free syrup or a sprinkle of cinnamon.

Lunch: Zucchini Noodles with Pesto Chicken

  • Ingredients:
    • 1 medium zucchini, spiralized into noodles
    • 1 grilled chicken breast, sliced
    • 2 tbsp pesto sauce (preferably homemade or sugar-free)
    • 1 tbsp olive oil
    • Salt and pepper to taste
    • Fresh basil leaves for garnish
  • Instructions:
    1. Heat olive oil in a pan over medium heat.
    2. Add zucchini noodles and sauté for 2-3 minutes until slightly tender.
    3. Toss the noodles with pesto sauce, and add the grilled chicken slices.
    4. Season with salt and pepper, and garnish with fresh basil before serving.

Dinner: Keto Beef Stroganoff

  • Ingredients:
    • 1 lb (450g) beef tenderloin or stew meat, cut into strips
    • 1 small onion, chopped
    • 2 cups mushrooms, sliced
    • 1 cup heavy cream
    • 1 tbsp butter
    • 1 tbsp olive oil
    • 1 tsp Dijon mustard
    • Salt and pepper to taste
  • Instructions:
    1. Heat butter and olive oil in a large pan over medium heat.
    2. Add the beef strips and cook until browned, about 3-4 minutes. Remove from the pan and set aside.
    3. In the same pan, add onions and mushrooms, and sauté until softened, about 5-7 minutes.
    4. Stir in Dijon mustard and heavy cream, and bring to a simmer.
    5. Return the beef to the pan, and cook for an additional 3-4 minutes until the sauce thickens.
    6. Season with salt and pepper, and serve.

Day 3:

Breakfast: Chia Seed Pudding with Berries

  • Ingredients:
    • 3 tbsp chia seeds
    • 1 cup unsweetened almond milk (or coconut milk)
    • 1 tbsp erythritol or sweetener of choice
    • ¼ cup mixed berries (raspberries, strawberries, or blueberries)
  • Instructions:
    1. In a bowl, combine chia seeds, almond milk, and sweetener.
    2. Stir well and refrigerate for at least 2-3 hours or overnight to allow the chia seeds to expand.
    3. Top with fresh berries before serving.

Lunch: Avocado Tuna Salad

  • Ingredients:
    • 1 can of tuna (in oil or water, drained)
    • 1 ripe avocado, mashed
    • 2 tbsp mayonnaise (sugar-free)
    • 1 tbsp lemon juice
    • Salt and pepper to taste
    • Fresh herbs (optional, e.g., dill or parsley)
  • Instructions:
    1. In a bowl, combine the tuna, mashed avocado, mayonnaise, and lemon juice.
    2. Stir to combine and season with salt, pepper, and fresh herbs.
    3. Serve as a salad or in lettuce wraps.

Dinner: Baked Salmon with Roasted Brussels Sprouts

  • Ingredients:
    • 2 salmon fillets
    • 1 tbsp olive oil
    • 1 lemon, sliced
    • 1 lb Brussels sprouts, halved
    • 2 tbsp butter
    • Salt and pepper to taste
  • Instructions:
    1. Preheat the oven to 400°F (200°C).
    2. Place salmon fillets on a baking sheet and drizzle with olive oil. Season with salt and pepper, and place lemon slices on top.
    3. Toss Brussels sprouts with olive oil, salt, and pepper, and place on the same baking sheet.
    4. Bake for 15-20 minutes, or until the salmon is cooked through and the Brussels sprouts are crispy.
    5. Serve immediately with a side of melted butter drizzled over the Brussels sprouts.

Day 4:

Breakfast: Keto Omelette with Spinach and Cheese

  • Ingredients:
    • 2 large eggs
    • 1/4 cup spinach, chopped
    • 2 tbsp shredded cheddar cheese
    • 1 tbsp butter
    • Salt and pepper to taste
  • Instructions:
    1. In a bowl, whisk the eggs and season with salt and pepper.
    2. Heat butter in a skillet over medium heat and add spinach. Sauté for 1-2 minutes until wilted.
    3. Pour in the eggs, and cook until set, about 3-4 minutes.
    4. Add cheese and fold the omelette. Serve immediately.

Lunch: Keto Cobb Salad

  • Ingredients:
    • 2 cups mixed greens (e.g., romaine, arugula, spinach)
    • 1 boiled egg, chopped

½ avocado, sliced

  • 2 oz grilled chicken breast, sliced
  • 2 slices bacon, crumbled
  • 1 oz blue cheese or feta
  • 2 tbsp olive oil (for dressing)
  • 1 tbsp apple cider vinegar
  • Salt and pepper to taste
  • Instructions:
    1. Toss greens with olive oil and apple cider vinegar, and season with salt and pepper.
    2. Top with chopped egg, avocado, chicken, bacon, and cheese.
    3. Serve with additional dressing, if desired.

Dinner: Zucchini Lasagna

  • Ingredients:
    • 2 medium zucchinis, sliced thinly lengthwise
    • 1 lb ground beef
    • 1 cup marinara sauce (sugar-free)
    • 1 cup ricotta cheese
    • 1 cup shredded mozzarella cheese
    • 1 tbsp olive oil
    • Salt and pepper to taste
  • Instructions:
    1. Preheat the oven to 375°F (190°C).
    2. Sauté the ground beef with olive oil until browned. Add marinara sauce and simmer for 5 minutes.
    3. Layer zucchini slices, ricotta cheese, beef mixture, and mozzarella cheese in a baking dish.
    4. Repeat layers and top with mozzarella cheese.
    5. Bake for 25-30 minutes, until bubbly and golden.
    6. Let it cool for a few minutes before serving.

By following this simple meal plan, you’ll have a delicious variety of keto meals ready for the week, all while staying within your carb limits and ensuring that your body gets plenty of fat, moderate protein, and essential nutrients. Happy cooking and enjoy your keto journey!