Sample Meal Plan

Breakfast: Keto Coffee
Keto Friendly Tortillas w/ 4 slices bacon & 1 tbsp sour cream
Lunch: Egg Salad on an RSK Roll
Dinner: Jalapeno Popper Chicken
& steamed broccoli w/ butter & cheddar
Breakfast: Keto Coffee
2 egg omelet w/ mushroom & cheddar
Lunch: salad of ½ an avocado
w/ 16 slices of pepperoni, 2 oz feta cheese,
olive oil & vinegar, and 1 tsp italian season
Dinner: Zuppa Ke-Toscana
& RSK Rolls w/ butter
(half the recipe, & make 6 smaller biscuits)
Breakfast: Keto Coffee
Keto Friendly Tortillas w/ 2 breakfast sausage patties, eggs, & cheddar
Lunch: 3 italian roll-ups:
24 slices of pepperoni,
& 3 each of salami & provolone
Dinner: Keto Kofta w/ Tzatziki Sauce
& steamed asparagus w/ garlic & butter
Breakfast: Keto Coffee
meat lover’s breakfast:
3 slices of bacon & 4 sausage patties
Lunch: Egg Salad on an RSK Roll
Dinner: Chicken Thighs Souvlaki
Breakfast: Keto Coffee
2 egg omelet w/ mushroom & cheddar
Lunch: salad of ½ an avocado
w/ 16 slices of pepperoni, 2 oz feta cheese,
olive oil & vinegar, and 1 tsp italian season
Dinner: Cajun Shrimp & Zoodles in Garlic Cream Sauce
Breakfast: Keto Coffee
Keto Friendly Tortillas w/ 4 slices bacon & 1 tbsp sour cream
Lunch: Egg Salad on an RSK Roll
Dinner: Chuck Steak Bearnaise w/ Bearnaise Sauce
& Cheesy Mashed Turnips
Breakfast: Keto Coffee
Keto Friendly Tortillas w/ 2 breakfast sausage patties, eggs, & cheddar
Lunch: 3 italian roll-ups:
24 slices of pepperoni,
& 3 each of salami & provolone
Dinner: Amazing Prime Rib
& steamed cauliflower w/ cheddar & butter

For the week, if you feel the need to snack, try snacking on mozzarella string cheese and roasted salted pecans, 28 grams at a time.

Coconut Chocolate PB Fat Bombs

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Combine all ingredients in mixing bowl. Mix well to make sure the ingredients are spread evenly.
Place the bowl in the freezer for about 15 minutes, long enough to firm up the mixture.
Remove the mix from the freezer and spoon out balls, approximately 12 balls, into mini cupcake cups.
Cover and keep in the freezer until ready to eat.
Keep no longer than a week.
Enjoy!

For 12 balls:
20g Fat, 5g Carbs (2g Fiber), 4g Protein

Sample Week's Grocery Needs

1 Avocado
8 oz White mushrooms
Onions (1 med. yellow & 1 lg. red)
1 large Jalapeno
1 bunch Garlic
7 medium Turnips
1 small bunch Kale
Lemon juice
Dill
1 English cucumber
8 cups Romaine lettuce
3 medium Zucchini
1 medium Shallot
Vanilla extract
Ground cinnamon
Garlic powder
Coconut flour
Almond flour
Pink himalayan salt
Black pepper
Baking powder
Onion powder
Italian seasoning
Crushed red pepper
Dried oregano
Dried thyme
Ground coriander
Dried marjoram
Ground ginger
Table salt
Cajun seasoning
Tarragon
Paprika
Cayenne pepper
Coffee
Peanut butter, no sugar added
Unsweetened baking cocoa
Unsweetened shredded coconut
Mayo
Olive oil
White wine vinegar
Coconut or olive oil cooking spray
3 oz Pork rinds
Toothpicks
4 cups Chicken bone broth
1 jar Kalamata olives
1 bottle Dijon mustard
1 can Roasted salted pecans
6 sticks Salted butter
3 bars Cream cheese
1 pack Bacon
4 cups Shredded cheddar
4 cups Heavy whipping cream
1 ½ dozen Eggs
1 large container Sour cream
2 ¼ cups Grated parmesan
6 oz Feta cheese
1 pack Mini pepperoni slices
1 bag Mozzarella string cheese
1 bag Steamable broccoli
1 bag Steamable cauliflower
1 bag Steamable asparagus
8 Breakfast sausage patties
¼ lb Salami
6 oz Provolone cheese
4 Chicken breast halves
1 lb Chicken thighs, skin-on & boneless
(if buying on the bone be aware that the weight will be different, so make sure you have 4 thighs)
1 ½ lbs Ground sausage
½ lbs Ground lamb
¾ lbs Ground beef
1 lb shrimp
1 ½ lbs Chuck steaks
2 ½ lbs Beef rib roast
MCT oil
Stevia extract

*Disregard anything you may already have.

Keto Meal Plans. Fueled by Fat.

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