7-Day Keto Meal Plan For Starters

What’s Included

• Balanced Daily Meals: A different set of breakfast, lunch, and dinner options is provided each day so there’s no monotonous chain of meals every single day.

• Daily Keto Snacks: So for soft keto meal, snack with at least one piece per day is advocated which includes; Cucumber and cream cheese, almonds, fat bombs to supplement fat intake to reduce hunger pangs.

• Flavorful Recipes: Every day is accompanied by at least one complex recipe which teaches you how to make tasty meals including creamy garlic chicken, keto pancakes, and garlic butter shrimp. Below is a list of recipes containing some of the meals that are easy to prepare even by a newly wed and naturally made out of whole and natural ingredients.

• Focus on Nutrient-Dense Foods: By providing meals that are low in carbs and high in nutrients like green veggies, superfood fats like avocado and olive oil, and other clean proteins like eggs, chicken, and salmon this seems like a much healthier way to keto.

Plan Highlights

This is not boring, your palate will be engaged all over the week and the types of food are chosen for their high nutritional value needed when we are active. I hope by the end of this week you’ve learned a variety of delicious meals you can cook while on a keto diet so that it can be a more satisfying journey.

Perfect For:

• Beginners experiencing weight loss journey or anyone who would like to resume his/ her diet plan.

• Such as those who want tasty and healthy food and that can be prepared easily.

• Busy persons who want to reduce their stress of preparing meals with a planned nutritional value for the week

Take the stress out of planning your meals and focus on enjoying the delicious, keto-friendly foods that help you thrive!

DAY 1

Breakfast: Spinach and Cheese Omelet

Description: A fluffy, delicious omelet filled with sautéed spinach and melted cheese, perfect for a keto-friendly start to your day.

Ingredients:

• 3 large eggs

• 1/2 cup fresh spinach, chopped

• 1/4 cup shredded cheddar or mozzarella cheese

• 1 tbsp butter

• Salt and pepper, to taste

Instructions:

1. Prepare the Eggs: In a small bowl, whisk the eggs with a pinch of salt and pepper.

2. Cook the Spinach: In a medium skillet, melt the butter over medium heat. Add the spinach and sauté until wilted, about 2 minutes.

3. Cook the Omelet: Pour the whisked eggs into the skillet, allowing them to spread evenly. Cook undisturbed until the eggs start to set around the edges, about 1–2 minutes.

4. Add the Cheese: Sprinkle the shredded cheese over one half of the omelet. Use a spatula to fold the other half over the cheese.

5. Finish Cooking: Allow the omelet to cook for another 1–2 minutes until the cheese is melted and the eggs are fully set.

6. Serve: Slide the omelet onto a plate and enjoy immediately.

Lunch: Grilled Chicken Caesar Salad

Description: This keto Caesar salad features grilled chicken breast on a bed of crisp romaine lettuce, topped with a creamy Caesar dressing and freshly grated parmesan.

Ingredients:

• 1 large boneless, skinless chicken breast

• Salt and pepper, to taste

• 1 tbsp olive oil

• 2 cups romaine lettuce, chopped

• 1/4 cup freshly grated parmesan cheese

• 2 tbsp Caesar dressing (choose a low-carb dressing or make your own)

Instructions:

1. Season and Cook the Chicken: Season the chicken breast with salt and pepper. Heat the olive oil in a skillet over medium-high heat. Cook the chicken for 5–6 minutes per side, or until it reaches an internal temperature of 165°F and is no longer pink in the center.

2. Slice the Chicken: Remove the chicken from the skillet and let it rest for a few minutes. Then, slice it into thin strips.

3. Assemble the Salad: In a bowl, combine the romaine lettuce, Caesar dressing, and half of the parmesan cheese. Toss to coat the lettuce evenly.

4. Top with Chicken: Arrange the sliced chicken on top of the salad and sprinkle with the remaining parmesan cheese.

5. Serve: Enjoy immediately for a light yet satisfying keto-friendly lunch.

Dinner: Garlic Butter Shrimp with Zucchini Noodles

Description: Garlic butter shrimp served over fresh zucchini noodles makes for a flavorful and light dinner that’s low in carbs and rich in healthy fats.

Ingredients:

• 1 lb large shrimp, peeled and deveined

• Salt and pepper, to taste

• 3 tbsp butter

• 3 cloves garlic, minced

• 2 medium zucchinis, spiralized into noodles

• 1 tbsp lemon juice

• Fresh parsley, chopped (for garnish)

Instructions:

1. Season the Shrimp: Pat the shrimp dry and season with salt and pepper.

2. Cook the Shrimp: In a large skillet, melt 2 tablespoons of butter over medium-high heat. Add the shrimp and cook for 1–2 minutes per side, or until they turn pink and are opaque. Remove the shrimp from the skillet and set aside.

3. Prepare the Garlic Butter Sauce: Lower the heat to medium. Add the remaining 1 tablespoon of butter and the minced garlic to the skillet. Sauté for 1–2 minutes until the garlic is fragrant.

4. Add Zucchini Noodles: Add the zucchini noodles to the skillet and toss in the garlic butter sauce. Cook for 2–3 minutes, or until the noodles are tender but still slightly crisp.

5. Combine and Serve: Return the shrimp to the skillet and drizzle with lemon juice. Toss everything together gently to coat.

6. Garnish and Enjoy: Garnish with chopped parsley and serve immediately.

Snack: Cucumber Slices with Cream Cheese and Chives

Description: This refreshing snack combines cool cucumber slices with creamy cheese and fresh chives for a quick, keto-friendly bite.

Ingredients:

• 1/2 cucumber, sliced into rounds

• 2 tbsp cream cheese

• Fresh chives, chopped

Instructions:

1. Prepare the Cucumber Slices: Arrange the cucumber rounds on a plate.

2. Add Cream Cheese: Spread a small dollop of cream cheese on top of each cucumber slice.

3. Garnish with Chives: Sprinkle chopped chives over the cream cheese.

4. Serve and Enjoy: Enjoy this light, refreshing, and keto-friendly snack!

Day 2

Breakfast: Keto Chia Pudding

Description: A creamy chia pudding made with almond milk and a hint of vanilla, topped with fresh berries. It’s a perfect, fiber-rich keto breakfast.

Ingredients:

• 3 tbsp chia seeds

• 1 cup unsweetened almond milk (or coconut milk)

• 1/2 tsp vanilla extract

• 5–6 fresh berries (blueberries, raspberries, or strawberries), optional

• 1–2 drops of liquid stevia or monk fruit sweetener (optional, to taste)

Instructions:

1. Mix Ingredients: In a small bowl or jar, combine the chia seeds, almond milk, vanilla extract, and sweetener (if using).

2. Stir Well: Stir the mixture well to ensure the chia seeds are evenly distributed. Let it sit for 5 minutes, then stir again to prevent clumping.

3. Refrigerate: Cover the bowl or jar and refrigerate for at least 2 hours, or overnight, until it reaches a thick, pudding-like consistency.

4. Top and Serve: Before serving, top with fresh berries if desired. Enjoy chilled.

Lunch: Avocado Tuna Salad

Description: A quick, creamy avocado tuna salad, perfect for a keto lunch. It’s full of healthy fats, protein, and low-carb vegetables.

Ingredients:

• 1 can tuna in water or oil, drained

• 1 medium avocado, diced

• 1 tbsp mayonnaise

• 1 tbsp fresh lemon juice

• Salt and pepper, to taste

• 1/4 cup diced cucumber

• 1 tbsp fresh parsley or cilantro, chopped (optional)

• 2–3 large romaine lettuce leaves (for serving)

Instructions:

1. Prepare the Tuna Salad: In a medium bowl, combine the drained tuna, avocado, mayonnaise, and lemon juice. Mix until well combined, breaking up the tuna chunks with a fork.

2. Add Seasoning: Season with salt and pepper to taste. Gently fold in the diced cucumber and parsley or cilantro if using.

3. Serve: Spoon the tuna salad onto romaine lettuce leaves and enjoy immediately.

Dinner: Keto Beef Stir-Fry with Cauliflower Rice

Description: A savory beef stir-fry with colorful bell peppers and zucchini, served over low-carb cauliflower rice, making it a hearty yet keto-friendly dinner.

Ingredients:

• 1 lb beef sirloin, thinly sliced

• Salt and pepper, to taste

• 2 tbsp olive oil or coconut oil, divided

• 1/2 red bell pepper, sliced

• 1/2 yellow bell pepper, sliced

• 1 small zucchini, sliced

• 2 cloves garlic, minced

• 1 tbsp soy sauce or tamari (optional for a keto-friendly option)

• 1/2 tsp sesame oil (optional)

• 2 cups cauliflower rice (store-bought or homemade)

Instructions:

1. Season and Cook the Beef: Season the sliced beef with salt and pepper. Heat 1 tbsp of oil in a large skillet or wok over medium-high heat. Add the beef and cook for 3–5 minutes, until browned. Remove the beef and set aside.

2. Cook the Vegetables: In the same skillet, add the remaining 1 tbsp of oil. Add the bell peppers, zucchini, and garlic. Stir-fry for 3–4 minutes until the vegetables are slightly tender but still crisp.

3. Combine Beef and Sauce: Return the beef to the skillet. Add the soy sauce and sesame oil (if using), and toss everything together until heated through.

4. Prepare the Cauliflower Rice: In a separate skillet, lightly sauté the cauliflower rice for 3–4 minutes until tender. Season with a pinch of salt.

5. Serve: Plate the cauliflower rice and top with the beef stir-fry. Serve hot.

Snack: Hard-Boiled Eggs with Salt and Pepper

Description: A simple, high-protein snack that’s easy to prepare and perfectly keto-friendly.

Ingredients:

• 2 large eggs

• Salt and pepper, to taste

Instructions:

1. Boil the Eggs: Place the eggs in a small saucepan and cover with water. Bring to a boil, then reduce heat to a simmer and cook for 8–10 minutes.

2. Cool and Peel: Remove the eggs from the saucepan and place them in an ice bath for 5 minutes. Peel the eggs once they’re cool enough to handle.

3. Season and Enjoy: Slice the eggs in half, sprinkle with salt and pepper, and enjoy as a satisfying snack.

Day 3

Breakfast: Egg Muffins with Sausage and Bell Peppers

Description: These keto-friendly egg muffins are filled with sausage, bell peppers, and cheese, making them a convenient breakfast option that’s perfect for meal prep or on-the-go mornings.

Ingredients:

• 6 large eggs

• 1/2 cup cooked sausage crumbles (breakfast sausage or Italian sausage)

• 1/4 cup bell peppers, diced (red or green)

• 1/4 cup shredded cheese (cheddar or mozzarella)

• Salt and pepper, to taste

• Cooking spray or oil, for greasing muffin tin

Instructions:

1. Preheat Oven and Prepare Muffin Tin: Preheat your oven to 350°F (175°C) and lightly grease a 6-cup muffin tin with cooking spray or oil.

2. Mix the Ingredients: In a mixing bowl, whisk the eggs with salt and pepper. Add in the cooked sausage crumbles, diced bell peppers, and shredded cheese, stirring to combine.

3. Fill Muffin Cups: Pour the egg mixture evenly into the muffin cups, filling each about 3/4 full.

4. Bake: Bake for 18–20 minutes, or until the eggs are set and slightly golden on top.

5. Cool and Serve: Let the muffins cool for a few minutes before removing them from the tin. Serve warm, or store in the fridge for an easy grab-and-go breakfast.

Lunch: Caprese Salad with Extra Virgin Olive Oil

Description: A simple and refreshing Caprese salad with fresh tomatoes, mozzarella, and basil, drizzled with extra virgin olive oil and balsamic vinegar for a keto-friendly, low-carb lunch.

Ingredients:

• 1 cup cherry or grape tomatoes, halved

• 4 oz fresh mozzarella cheese, sliced

• Fresh basil leaves

• 1 tbsp extra virgin olive oil

• 1 tsp balsamic vinegar (optional, as it has minimal carbs)

• Salt and pepper, to taste

Instructions:

1. Assemble the Salad: On a plate, arrange the tomato halves, mozzarella slices, and fresh basil leaves in an alternating pattern.

2. Drizzle with Oil and Vinegar: Drizzle the olive oil and balsamic vinegar over the salad.

3. Season and Serve: Sprinkle with salt and pepper to taste, and enjoy this light, flavorful lunch.

Dinner: Creamy Garlic Chicken with Spinach

Description: This creamy garlic chicken is cooked in a rich, flavorful sauce with fresh spinach. It’s hearty, satisfying, and loaded with healthy fats, making it a great keto dinner option.

Ingredients:

• 4 chicken thighs, boneless and skinless

• Salt and pepper, to taste

• 2 tbsp olive oil or butter

• 3 cloves garlic, minced

• 1/2 cup chicken broth

• 1/2 cup heavy cream

• 1 cup fresh spinach

• 1/4 cup grated Parmesan cheese

• Fresh parsley, chopped (optional, for garnish)

Instructions:

1. Season and Sear the Chicken: Season the chicken thighs with salt and pepper. In a large skillet, heat the olive oil or butter over medium-high heat. Add the chicken and sear for 5–7 minutes on each side until golden brown and cooked through. Remove the chicken from the skillet and set aside.

2. Cook the Garlic: In the same skillet, add the minced garlic and sauté for 1 minute until fragrant.

3. Prepare the Sauce: Pour in the chicken broth, scraping up any browned bits from the bottom of the pan. Add the heavy cream and bring the mixture to a simmer.

4. Add Spinach and Cheese: Stir in the fresh spinach and grated Parmesan cheese, and cook for another 2–3 minutes until the spinach wilts and the sauce thickens slightly.

5. Return Chicken to Skillet: Place the chicken back in the skillet, spooning some of the sauce over each piece. Let it simmer for 5 minutes to meld the flavors.

6. Serve: Garnish with fresh parsley if desired, and serve warm. Enjoy this comforting, keto-friendly meal.

Snack: Almonds and String Cheese

Description: This simple snack provides a good balance of protein and fats, making it a perfect choice for a keto diet.

Ingredients:

• 1/4 cup almonds (about a small handful)

• 1 stick string cheese

Instructions:

Combine and Enjoy: Pair the almonds with the string cheese for a quick, satisfying snack.

Day 4

Breakfast: Greek Yogurt with Berries and Walnuts

Description: A creamy, protein-packed breakfast with full-fat Greek yogurt, topped with fresh berries and a sprinkle of walnuts for added crunch and healthy fats.

Ingredients:

• 1/2 cup full-fat Greek yogurt (unsweetened)

• 1/4 cup fresh berries (blueberries, raspberries, or strawberries)

• 1 tbsp chopped walnuts

• Optional: 1–2 drops of liquid stevia or monk fruit sweetener, if you prefer added sweetness

Instructions:

1. Assemble the Yogurt Bowl: In a bowl, add the Greek yogurt and top it with fresh berries and chopped walnuts.

2. Sweeten (Optional): If desired, add a couple of drops of stevia or monk fruit sweetener to taste.

3. Serve and Enjoy: Enjoy this creamy and nutrient-rich breakfast immediately.

Lunch: BLT Lettuce Wraps

Description: A keto-friendly twist on the classic BLT, using lettuce leaves in place of bread. These wraps are filled with crispy bacon, fresh lettuce, and juicy tomatoes, making for a satisfying low-carb lunch.

Ingredients:

• 4 large lettuce leaves (romaine or iceberg)

• 4 slices of bacon, cooked until crispy

• 4 slices of tomato

• 2 tbsp mayonnaise

• Salt and pepper, to taste

Instructions:

1. Prepare the Ingredients: Spread a thin layer of mayonnaise on each lettuce leaf.

2. Assemble the Wraps: Place a slice of crispy bacon and a slice of tomato on each leaf. Add a bit of salt and pepper, if desired.

3. Roll and Secure: Carefully roll the lettuce leaf around the fillings to form a wrap. If needed, secure with a toothpick.

4. Serve and Enjoy: Serve immediately for a quick and easy keto lunch.

Dinner: Zucchini Lasagna

Description: This low-carb lasagna uses thin slices of zucchini in place of pasta, layered with seasoned ground beef, marinara sauce, and gooey mozzarella cheese for a comforting, keto-friendly dinner.

Ingredients:

• 2 medium zucchinis, thinly sliced lengthwise

• 1 lb ground beef

• Salt and pepper, to taste

• 1/2 tsp Italian seasoning

• 1 cup marinara sauce (no added sugar)

• 1 cup shredded mozzarella cheese

• 1/2 cup ricotta cheese (optional)

Instructions:

1. Preheat Oven and Prepare Zucchini: Preheat your oven to 375°F (190°C). Using a mandoline or sharp knife, slice the zucchinis lengthwise into thin strips.

2. Cook the Beef: In a skillet over medium heat, cook the ground beef until browned. Season with salt, pepper, and Italian seasoning, and drain any excess fat.

3. Add Marinara: Pour the marinara sauce into the skillet with the beef, stirring to combine. Let simmer for 2–3 minutes, then remove from heat.

4. Assemble the Lasagna: In a baking dish, layer the ingredients starting with a layer of zucchini slices, then a portion of the meat sauce, a layer of ricotta (if using), and a sprinkle of mozzarella cheese. Repeat until all ingredients are used, finishing with a layer of cheese on top.

5. Bake: Cover the dish with foil and bake for 20 minutes. Remove the foil and bake for an additional 10–15 minutes, or until the cheese is bubbly and golden.

6. Serve and Enjoy: Allow the lasagna to cool slightly before slicing and serving. Enjoy warm for a hearty keto dinner.

Snack: Olives and Cherry Tomatoes

Description: A simple snack pairing that combines the healthy fats of olives with the fresh flavor of cherry tomatoes for a quick and easy keto snack.

Ingredients:

• 1/4 cup olives (black or green)

• 1/4 cup cherry tomatoes

Instructions:

1. Combine and Serve: Place the olives and cherry tomatoes in a bowl, and enjoy as a quick, flavorful snack.

Day 5

Breakfast: Avocado Smoothie with Coconut Milk

Description: This creamy, nutrient-rich smoothie is made with avocado and coconut milk, providing healthy fats and a smooth, satisfying texture. It’s an excellent way to start your day with energizing fats.

Ingredients:

• 1/2 ripe avocado

• 1 cup unsweetened coconut milk (or almond milk)

• 1/4 cup ice cubes

• 1/2 tsp vanilla extract

• Optional: 1–2 drops liquid stevia or monk fruit sweetener, to taste

Instructions:

1. Blend Ingredients: In a blender, add avocado, coconut milk, ice cubes, vanilla extract, and sweetener if using.

2. Blend Until Smooth: Blend on high until smooth and creamy.

3. Serve Immediately: Pour into a glass and enjoy your creamy, keto-friendly smoothie.

Lunch: Bunless Burger with Lettuce, Tomato, and Pickles

Description: This bunless burger is satisfying and keto-friendly, with a juicy beef patty topped with fresh lettuce, tomato, pickles, and your choice of cheese or condiments.

Ingredients:

• 1/4 lb ground beef (for one burger patty)

• Salt and pepper, to taste

• 1–2 slices of cheddar or Swiss cheese

• 2 large lettuce leaves (for wrapping)

• 1 slice of tomato

• 2–3 pickle slices

• 1 tbsp mayonnaise, mustard, or low-carb ketchup (optional)

Instructions:

1. Form and Season the Patty: Form the ground beef into a patty and season with salt and pepper.

2. Cook the Burger: In a skillet over medium-high heat, cook the burger patty for about 4–5 minutes per side, or until it reaches your desired doneness. Add cheese on top and allow it to melt.

3. Assemble the Burger Wrap: Place the cooked burger patty on a lettuce leaf. Top with tomato slice, pickles, and condiments if desired.

4. Wrap and Serve: Use another lettuce leaf to wrap it all together. Serve warm and enjoy.

Dinner: Lemon Butter Garlic Shrimp with Zucchini Noodles

Description: This light and flavorful dish features shrimp cooked in a lemon garlic butter sauce, served over zucchini noodles for a low-carb, refreshing dinner.

Ingredients:

• 1 lb large shrimp, peeled and deveined

• Salt and pepper, to taste

• 3 tbsp butter

• 3 cloves garlic, minced

• 1 tbsp lemon juice

• 2 medium zucchinis, spiralized into noodles

• Fresh parsley, chopped (for garnish)

Instructions:

1. Season and Cook Shrimp: Season the shrimp with salt and pepper. In a large skillet, melt 2 tablespoons of butter over medium heat. Add the shrimp and cook for 1–2 minutes per side until they turn pink. Remove the shrimp from the skillet and set aside.

2. Prepare the Garlic Butter Sauce: Add the remaining tablespoon of butter to the skillet and add the minced garlic. Sauté for 1–2 minutes until fragrant, then add the lemon juice.

3. Add Zucchini Noodles: Add the zucchini noodles to the skillet and toss to coat them in the garlic butter sauce. Cook for 2–3 minutes until the noodles are tender but still slightly crisp.

4. Combine and Serve: Return the shrimp to the skillet and toss everything together. Garnish with fresh parsley and serve immediately.

Snack: Pork Rinds with Guacamole

Description: Crispy pork rinds paired with creamy guacamole make for a crunchy, satisfying keto snack that’s loaded with healthy fats.

Ingredients:

• 1/2 cup pork rinds

• 1/2 avocado, mashed

• 1 tbsp lime juice

• Salt and pepper, to taste

• Optional: 1 tbsp diced tomatoes, 1 tsp chopped cilantro

Instructions:

1. Prepare the Guacamole: In a small bowl, mash the avocado with lime juice. Season with salt and pepper to taste. Add diced tomatoes and cilantro if desired.

2. Serve with Pork Rinds: Serve the guacamole with pork rinds for dipping. Enjoy as a crunchy, flavorful snack.

Day 6

Breakfast: Scrambled Eggs with Spinach and Cheese

Description: Soft scrambled eggs mixed with spinach and cheese make for a quick, nutrient-dense breakfast that’s perfect for the keto diet.

Ingredients:

• 3 large eggs

• Salt and pepper, to taste

• 1 tbsp butter

• 1/2 cup fresh spinach, chopped

• 1/4 cup shredded cheddar or mozzarella cheese

Instructions:

1. Whisk Eggs: In a small bowl, whisk the eggs with a pinch of salt and pepper.

2. Cook Spinach: In a skillet, melt the butter over medium heat. Add the spinach and cook until wilted, about 1–2 minutes.

3. Add Eggs and Cheese: Pour the eggs into the skillet with the spinach. Allow the eggs to start setting, then sprinkle with shredded cheese.

4. Scramble: Gently stir and cook until the eggs are fully set and the cheese is melted.

5. Serve: Serve warm and enjoy this savory, keto-friendly breakfast.

Lunch: Turkey and Cheese Lettuce Wraps

Description: These turkey and cheese lettuce wraps are a light, satisfying, and low-carb lunch option, filled with deli turkey, cheese, and crisp lettuce.

Ingredients:

• 4 large lettuce leaves (romaine or iceberg)

• 4 slices deli turkey (make sure it’s low-carb)

• 2 slices cheddar or Swiss cheese, cut in half

• 1 tbsp mayonnaise or mustard (optional)

• Salt and pepper, to taste

Instructions:

1. Prepare the Wraps: Lay out the lettuce leaves. If desired, spread a thin layer of mayonnaise or mustard on each leaf.

2. Layer Ingredients: Place a slice of turkey and half a slice of cheese on each lettuce leaf. Add a pinch of salt and pepper, if desired.

3. Roll and Secure: Roll up each lettuce leaf tightly to form a wrap. Secure with a toothpick if needed.

4. Serve: Enjoy these fresh, easy-to-make wraps as a light keto lunch.

Dinner: Keto Meatballs with Zoodles

Description: These flavorful keto meatballs are served over zucchini noodles (zoodles) and tossed in a low-carb marinara sauce, making it a satisfying, keto-friendly dinner.

Ingredients:

• 1 lb ground beef

• 1/4 cup grated Parmesan cheese

• 1 egg

• 1 tsp Italian seasoning

• Salt and pepper, to taste

• 1 tbsp olive oil

• 1 cup marinara sauce (choose a low-carb, sugar-free sauce)

• 2 medium zucchinis, spiralized into noodles

Instructions:

1. Prepare Meatball Mixture: In a large bowl, combine the ground beef, Parmesan cheese, egg, Italian seasoning, salt, and pepper. Mix until well combined.

2. Form Meatballs: Shape the mixture into 1-inch meatballs.

3. Cook Meatballs: In a large skillet, heat the olive oil over medium heat. Add the meatballs and cook for about 7–10 minutes, turning occasionally, until browned on all sides and cooked through.

4. Add Marinara Sauce: Pour the marinara sauce over the meatballs, stirring to coat them evenly. Simmer for an additional 5 minutes to let the flavors meld.

5. Prepare Zoodles: In a separate skillet, lightly sauté the zucchini noodles for 2–3 minutes until just tender.

6. Serve: Plate the zoodles and top with meatballs and marinara sauce. Enjoy this hearty, low-carb dinner.

Snack: Cottage Cheese with a Few Blueberries

Description: This simple snack combines the creamy texture of cottage cheese with a few fresh blueberries for a lightly sweet, protein-rich treat.

Ingredients:

• 1/2 cup full-fat cottage cheese

• 5–6 fresh blueberries

Instructions:

1. Assemble: Place the cottage cheese in a bowl and top with blueberries.

2. Serve and Enjoy: Enjoy this creamy, low-carb snack any time of the day.

Day 7

Breakfast: Keto Pancakes with Butter and Berries

Description: These fluffy almond flour pancakes are perfect for a weekend breakfast treat. Top with butter and a few fresh berries for a satisfying, keto-friendly meal.

Ingredients:

• 1/2 cup almond flour

• 1 tbsp coconut flour

• 1/2 tsp baking powder

• 2 large eggs

• 1/4 cup unsweetened almond milk

• 1/2 tsp vanilla extract

• Butter, for cooking

• Optional: a few fresh berries (like blueberries or strawberries) and a pat of butter for topping

Instructions:

1. Mix Dry Ingredients: In a medium bowl, combine almond flour, coconut flour, and baking powder.

2. Add Wet Ingredients: Add the eggs, almond milk, and vanilla extract to the bowl and mix until a smooth batter forms.

3. Cook Pancakes: Heat a skillet over medium heat and melt a small amount of butter. Pour in small circles of batter to form pancakes. Cook until bubbles appear on the surface, then flip and cook the other side until golden brown.

4. Serve and Top: Stack the pancakes on a plate, top with a pat of butter, and add a few fresh berries if desired.

Lunch: Egg Salad Lettuce Wraps

Description: These egg salad lettuce wraps are creamy and delicious, made with hard-boiled eggs and a hint of mustard for a keto-friendly, low-carb lunch.

Ingredients:

• 4 large eggs, hard-boiled and chopped

• 2 tbsp mayonnaise

• 1/2 tsp Dijon mustard

• Salt and pepper, to taste

• 1–2 large lettuce leaves (for wrapping, like romaine or butter lettuce)

• Optional: a sprinkle of paprika or chives for garnish

Instructions:

1. Make Egg Salad: In a bowl, combine chopped hard-boiled eggs, mayonnaise, and Dijon mustard. Season with salt and pepper to taste, mixing until smooth and creamy.

2. Assemble Wraps: Place a portion of the egg salad in each lettuce leaf. Sprinkle with paprika or chives if desired.

3. Serve: Wrap up the lettuce around the egg salad and enjoy immediately.

Dinner: Baked Salmon with Roasted Brussels Sprouts

Description: This simple yet flavorful dinner combines baked salmon with roasted Brussels sprouts, making it a nutrient-rich, keto-friendly meal.

Ingredients:

• 2 salmon fillets (about 4–6 oz each)

• Salt and pepper, to taste

• 2 tbsp olive oil, divided

• 1 lb Brussels sprouts, trimmed and halved

• 1/2 tsp garlic powder

• Lemon wedges, for garnish

Instructions:

1. Preheat Oven: Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

2. Prepare Brussels Sprouts: In a bowl, toss the Brussels sprouts with 1 tbsp olive oil, garlic powder, salt, and pepper. Spread them in an even layer on one side of the baking sheet.

3. Prepare Salmon: Season the salmon fillets with salt and pepper and drizzle with the remaining olive oil. Place the salmon fillets on the other side of the baking sheet.

4. Bake: Bake in the oven for 12–15 minutes, or until the salmon is cooked through and the Brussels sprouts are golden brown and crispy.

5. Serve: Serve the salmon with roasted Brussels sprouts on the side, and garnish with lemon wedges.

Snack: Dark Chocolate and Almonds

Description: A simple and indulgent snack, pairing a piece of dark chocolate with a handful of almonds for a satisfying, low-carb treat.

Ingredients:

• 1 square of dark chocolate (85% cacao or higher)

• 1/4 cup almonds

Instructions:

Combine and Enjoy: Pair the dark chocolate square with the almonds for a tasty, keto-friendly snack.