Keto diet meal plan (21 days with recipes and shopping list)

Here’s a sample of my Keto diet meal plan for 21 days from my Custom Keto Diet meal planner.

Before we go on, it’s essential to note that this keto diet meal plan is designed for me.

My health and life situation is not the same as yours.

And although keto can be great for some, others may have a different experience.

Moreover, individuals are never the same.

Even twins process foods differently.

[source: Nutrition: Even identical twins respond differently to food]

As always, make sure you check with your doctor, Nutritionist, Dietician, for proper guidance before starting any diet or exercise regimen.

My Keto diet meal plan 

keto diet meal plan

The Custom Keto Diet meal planner made my very own personalized keto diet meal plan. All I did was input my preferences, such as the following:

  • Preferred food
  • Weight
  • Goal weight
  • Activity level
  • Height
  • Sex
  • Age

And its system got to work and prepared these 21 days’ worth of recipes and shopping lists.

All I do is cook and eat.

Well, I do have to buy the groceries and wash up, but…

I don’t have to count calories, keep track of my macros, or keep thinking of what to eat the next day. Everything is set up for me with just a push of a button.

So, here’s my 21-day Keto diet meal plan

Week 1

BreakfastLunchDinnerSnacks
MondayBerry Keto Chia PuddingMayonnaise and Parmesan Chicken ThighsChicken and Broccoli CasseroleButter Pecan and Sea Salt Fat Bombs
TuesdayKeto Overnight OatsSimple Chicken SaladCreamy Chicken AdoboCheese Roll-ups
WednesdayBrown Sugar and Cinnamon Breakfast “Oats”Cheesy Asparagus and BaconMayonnaise and Parmesan Chicken ThighsCoconut Matcha Fat Bombs
ThursdayMaple and Walnut Hemp PorridgeChicken and Chorizo StewChicken FlorentineTiramisu Fat Bombs
FridayHigh-Protein Quinoa Flake BowlsKeto BBQ Chicken KabobsCreamy Garlic Tuscan ChickenCheese Chips
SaturdayHigh-Protein Breakfast PorridgeCreamy Bacon & Spinach with Chicken & Feta CheeseKeto BBQ Chicken KabobsLow-carb Coconut Cream with Berries
SundayMaple & Pecan Cottage Cheese Breakfast BowlsSmoked Chicken SaladBacon and Walnut SaladNut and Seed Brittle
keto diet meal plan week 1

Week 2

BreakfastLunchDinnerSnacks
MondayBerry Keto Chia PuddingMayonnaise and Parmesan Chicken ThighsChicken and Broccoli CasseroleButter Pecan and Sea Salt Fat Bombs
TuesdayKeto Overnight OatsSmoked Chicken SaladCoconut Milk Braised ChickenCheese Roll-ups
WednesdayBrown Sugar and Cinnamon Breakfast “Oats”Cheesy Asparagus and BaconMayonnaise and Parmesan Chicken ThighsCoconut Matcha Fat Bombs
ThursdayMaple and Walnut Hemp PorridgeChicken and Chorizo StewChicken FlorentineCheese Chips
FridayHigh-Protein Breakfast PorridgeCreamy Chicken AdoboCreamy Bacon & Spinach with Chicken & Feta CheeseBlueberry Cheesecake Parfait
SaturdayMaple & Pecan Cottage Cheese Breakfast BowlsKeto BBQ Chicken KabobsChicken and Chorizo StewNo-bake Chocolate Chip Cookies
SundayStrawberry Breakfast MousseThai-Style Tom Yao SaladCreamy Garlic Tuscan ChickenFruit Roll-ups
keto diet meal plan week 2

Week3

BreakfastLunchDinnerSnacks
MondayBerry Keto Chia PuddingMayonnaise and Parmesan Chicken ThighsChicken and Broccoli CasseroleButter Pecan and Sea Salt Fat Bombs
TuesdayKeto Overnight OatsCreamy Chicken AdoboChicken with Cucumber Salad on the sideCheese Roll-ups
WednesdayBrown Sugar and Cinnamon Breakfast “Oats”Cheesy Asparagus and BaconMayonnaise and Parmesan Chicken ThighsCoconut Matcha Fat Bombs
ThursdayMaple and Walnut Hemp PorridgeChicken and Chorizo StewChicken FlorentineCheese Chips
FridayHigh-Protein Breakfast PorridgeKeto BBQ Chicken KabobsCreamy Bacon & Spinach with Chicken & Feta CheeseBlueberry Cheesecake Parfait
SaturdayMaple & Pecan Cottage Cheese Breakfast BowlsSmoked Chicken SaladChicken and Chorizo StewPeanut Butter Bombs
SundayStrawberry Breakfast MousseThai-Style Tom Yao SaladCreamy Garlic Tuscan ChickenFruit Roll-ups
keto diet meal plan week 3

Shopping list

Week 1Week 2Week 3
Meat and fish
Chicken thighs – 2 kg
Chicken breasts – 75 g
Chicken Legs or Thighs – 150g
Bacon slices – 3
Chicken Leg Quarter – 1
Chicken thigh fillets – 300 g
Smoked chicken – 112 g
Meat and fish
chicken thighs – 1 kg
Chicken breasts – 75 g
Smoked chicken – 56 g
Bacon slices
Chicken Leg Quarter
Chicken Legs or Thighs – 150g
Chicken thigh fillets – 300 g
Meat and fish
chicken thighs – 2 kg
Chicken breasts – 75 g
Chicken Legs or Thighs – 150g
Bacon slices – 1
Chicken Leg Quarter – 1
Chicken thigh fillets – 300 g
Smoked chicken – 56 g
Dairy
Coconut milk – 1 cup
Parmesan cheese – 8 tbsp
Cream cheese – 72 g
Butter – 5 tbsp
Almond milk – 3 cup
Cheese – 56 g
Greek yogurt – 2 tbsp
Coconut cream – 10 tbsp
Cheddar cheese – 218 g
Mozzarella cheese – 15 g
Feta cheese – 23 g
Heavy cream – 1 cup
Cottage cheese – 1 cup
Dairy
Coconut milk – 1 cup
Parmesan cheese – 8 tbsp
Cream cheese – 105 g
Butter – 6 tbsp
Almond milk – 3 cup
Cheddar cheese – 224 g
Mozzarella cheese – 15 g
Feta cheese – 23 g
Heavy cream – 1 cup
Coconut cream – 2 tbsp
Cottage cheese – 1 cup
Dairy
Coconut milk – 1 cup
Parmesan cheese – 8 tbsp
Cream cheese – 86 g
Butter – 4 tbsp
Almond milk – 3 cup
Coconut cream – 2 tbsp
Greek yogurt – 56 g
Cheddar cheese – 168g
Mozzarella cheese – 15 g
Feta cheese – 23 g
Heavy cream – 1 cup
Cottage cheese – 1 cup
Vegetables
Spinach – 4 cup
Broccoli – 50 g
Iceberg lettuce – 138 g
Tomatoes – 1
Asparagus – 35 g
Onions – 1
Bell pepper – 20 g
Cherry tomatoes – 1
Green beans – 4 tbsp
Vegetables
Spinach – 4 cup
Broccoli – 50 g
Green beans – 2 tbsp
Iceberg lettuce – 1 stalk
Lemongrass – 1
Asparagus – 35 g
Onions – 1 tbsp
Bell pepper – 50 g
Tom yao sprouts – 100 g
Cherry tomatoes – 1 cup 
Vegetables
Spinach – 4 cup
Broccoli – 50 g
Cucumber – 56 g
Asparagus – 35 g
Onions – 1 tbsp
Bell pepper – 60 g
Green beans – 2 tbsp
Iceberg lettuce – 1
Tom yao sprouts – 100 g
Cherry tomatoes – 1 cup 
Other Ingredients
Raw Cacao Nibs – 1 tbsp
Chia seeds – 4 tbsp
Blueberries – 1 cup
Olive oil – 9 tbsp
Bacon slice – 1
Chicken stock – 6 cup
Pecans Salted
Flax seeds – 4 tbsp
Almonds – 7
Coconut flour – 5 tbsp
Coconut flakes – 3 tbsp
Walnuts – 3 tbsp
Hemp hearts – 1 cup
Smoked chorizo – 60 g
Instant coffee powder – 1tsp
Unsweetened cocoa powder – 1 tbsp
Sugar-free grahams – 1 cup
Quinoa flakes – 1 cup
Powdered stevia – 1 tsp
Water – 1 tbsp
Textured vegetable protein – 1 cup
Fresh strawberries – 56 g
Avocado – 1
Macadamia nuts – 1 tbsp




Other Ingredients
Raw Cacao Nibs – 1 tbsp
Chia seeds – 5 tbsp
Blueberries – 1 cup
Olive oil – 7 tbsp
Bacon slice – 1
Chicken stock – 6 cup
Pecans salted
Flax seeds – 3 tbsp
Almonds – 6
Avocado – 1
Bone-in chicken pieces – 100g
Green chili – 1
Kaffir lime leaves – 2
Water – 1 cup
Coconut flour – 5 tbsp
Coconut Flakes – 3 tbsp
Walnuts – 1 tbsp
Hemp hearts – 1 cup
Smoked chorizo – 60 g
Textured vegetable protein – 1 cup
Powdered erythritol – 3 tsp
Frozen blueberries – 2 tbsp
Almond flour – 1 cup
Sugar-free chocolate chips – 1 cup
Powdered stevia – 1 tsp
Tofu – 1 cup
Fresh strawberries – 1 cup
Roasted peanuts – 1 tbsp
Mixed berries – 1 cup
Other Ingredients
Raw Cacao Nibs – 1 tbsp
Chia seeds – 5 tbsp
Blueberries – 1 cup
Olive oil – 8 tbsp
Bacon slice – 1
Chicken stock – 7 cup
Pecans salted
Flax seeds – 3 tbsp
Almonds – 6
Sage
Coconut flour – 5 tbsp
Coconut Flakes – 3 tbsp
Walnuts – 1 tbsp
Hemp hearts – 1 cup
Smoked chorizo – 90 g
Textured vegetable protein – 1 cup
Powdered erythritol – 3 tsp
Frozen blueberries – 2 tbsp
Avocado – 1
Chocolate chips – 25 g
Peanut butter – 21 g
Powdered stevia – 1 tsp
Tofu – 1 cup
Fresh strawberries – 1 cup
Roasted peanuts – 1 tbsp
Water – 2 tbsp 
Mixed berries – 1 cup


Herbs/Spices/Seasoning
Cinnamon powder
Mayonnaise
Garlic powder
Red onion
Fresh parsley 
Sour cream Pinch of salt
Pepper
Dried oregano
Balsamic vinegar
Mustard
Bay leaf
Coconut
Vinegar
Low-sodium soy sauce
Garlic
Brown sugar
Erythritol
Cinnamon
Erythritol
Matcha Powder
Sugar-free maple
Syrup
Black olives
Paprika
Shallot
Vanilla extract
Almond Butter
Smoked paprika
Cumin powder
Salt
Black pepper
Chili powder
Italian seasoning
Paprika powder
Lemon juice
Green olives
Pumpkin seeds
Sesame seeds 
Herbs/Spices/Seasoning
Cinnamon Powder
Mayonnaise
Garlic powder 
Red onion
Fresh parsley
Sour cream
Pinch of salt
Pinch of Pepper
Dried oregano
Green olives
Ginger
Fish Sauce
Brown Sugar
Erythritol
Cinnamon
Erythritol
Matcha Powder
Sugar-free maple
Syrup
Garlic
Black olives
Paprika
Shallot
Paprika powder
Bay leaf
Coconut
Vinegar
Low-sodium soy sauce
Lemon juice
Smoked paprika
Cumin powder
Salt and black pepper
Chili powder
Vanilla extract
Lime juice
Red Thai chili
Mint leaves
Italian seasoning
Herbs/Spices/Seasoning
Cinnamon Powder
Mayonnaise
Garlic powder
Red onion
Fresh parsley
Sour cream
Pinch of salt and pepper
Dried oregano
Bay leaf
Coconut Vinegar
Low-sodium soy sauce
Garlic
Thyme
Salt and black pepper
Fresh basil
Brown Sugar
Erythritol
Cinnamon
Erythritol
Matcha Powder
Sugar-free maple syrup
Black olives
Paprika
Shallot
Paprika powder
Smoked paprika
Cumin powder
Chili powder
Lemon juice
Green olives
Coconut oil
Lime juice
Fish Sauce
Red Thai chili
Mint leaves
Italian seasoning


keto diet meal shopping list

Recipes

Berry Keto Chia Pudding

Ingredients

  • 1 tbsp raw Cacao Nibs
  • 2 tbsp chia seeds
  • 0.5 cup coconut milk
  • 0.25 tsp Cinnamon Powder
  • 0.25 cup blueberries

Preparation

Add coconut milk in a small bowl.

Then add the chia seeds, raw cacao, and cinnamon powder.

Mix all the ingredients and combine them very well.

Put the mix in the fridge for 20 minutes and serve fresh with blueberries and raw cacao nibs.

Mayonnaise and Parmesan Chicken Thighs

Ingredients

  • 150 g chicken thighs
  • 2 tbsp parmesan cheese
  • 2 tbsp Mayonnaise
  • 1 tbsp olive oil
  • 1 cup Spinach (to serve)
  • 0.25 tsp garlic powder

Preparation

  1. Place the thighs and parmesan cheese in a bowl.
  2. Add the mayonnaise.
  3. Season it with garlic powder.
  4. Use the parmesan-cheese mix to marinade the chicken thighs.
  5. Place a pan of choice on the stove and heat it up with olive oil. 
  6. On a medium heat, cook the chicken. 
  7. Once the chicken is fully cooked, serve it with fresh spinach.

Chicken and Broccoli Casserole

Ingredients

  • 150 g chicken breasts (cooked)
  • 100 g broccoli
  • 2 tbsp red onion (chopped)
  • 1 tbsp fresh parsley
  • 1 bacon slice (cooked)
  • 30 g cream cheese
  • 1 tbsp sour cream
  • 1 tbsp Mayonnaise
  • 2 tbsp parmesan cheese
  • pinch of salt and pepper
  • 0.125 tsp garlic powder
  • 0.125 tsp dried oregano
  • 0.25 cup Chicken stock

Preparation

  1. Prepare all the ingredients.
  2. Heat a olive oil in a noe-stick pan.
  3. Add the cooked chicken slices.
  4. Add the broccoli florets.
  5. Cook the red onions cook until translucent and broccoli is tender.
  6. Add parsley and season with garlic powder and dried oregano.
  7. Add cream cheese, sour cream, and mayonnaise.
  8. Lastly, add chicken stock, parmesan cheese, and salt. Mix until well combined and serve.

Butter Pecan and Sea Salt Fat Bombs

Ingredients

  • 4 pecans (halves, toasted)
  • salt (pinch of sea salt)
  • 0.5 tbsp butter (grass-fed, unsalted)

Preparation

  1. Spread half of the grass-fed butter between two pecan halves. Use a tiny bit of sea salt.
  2. Serve.

Keto Overnight Oats

Ingredients

  • 1 cup almond milk
  • 2 tbsp flex seeds
  • 1 tbsp chia seeds
  • 6 Almonds
  • 0.25 cup blueberries

Preparation

  1. In a small bowl, add almond milk.
  2. Then, add flax seeds.
  3. Add chia seeds.
  4. Lastly, add almonds.
  5. Mix the ingredients until well combined.
  6. Transfer in a jar and chill overnight. Serve with blueberries.

Simple Chicken Salad

Ingredients

  • 112 g Iceberg lettuce (fresh)
  • 84 g chicken thighs (chopped, cooked)
  • 56 g Tomatoes (chopped)
  • 56 g cheese (chopped)
  • 1 tbsp Mayonnaise
  • 2 tbsp Greek yogurt
  • 1 tsp balsamic vinegar
  • 2 tsp parmesan cheese (grated)
  • 1 tsp mustard
  • 0.5 tsp garlic powder

Preparation

  1. Place the lettuce in a bowl. Top with chicken, tomatoes, and cheese.
  2. Add the mayonnaise, Greek yogurt, garlic powder, balsamic vinegar, parmesan, and mustard. Stir to combine in a small bowl.
  3. Serve by pouring the dressing over the salad.

Creamy Chicken Adobo

Ingredients

  • 150 g Chicken Legs or Thighs
  • 1 tsp pinch of salt and pepper
  • 1 Bay leaf (dried)
  • 1 tbsp Coconut Vinegar
  • 2 tsp low-sodium soy sauce
  • 1.5 cup Chicken stock
  • 1.5 tbsp coconut cream
  • 1 tsp olive oil
  • 2 garlic (crushed)

Preparation

  1. Heat olive oil in a braising pan.
  2. Plop the chicken and sear until brown on both sides.
  3. Pour the stock, vinegar, soy sauce, bay leaf, garlic, and black peppercorns. 
  4. Gently simmer for twenty to twenty-five minutes.
  5. Reduce the sauce and stir in coconut cream.
  6. Season as needed with salt.

Cheese Roll-ups

Ingredients

  • 224 g cheddar cheese (in slices (you can use provolone or edam cheese))
  • 56 g butter

Preparation

  1. Grab a cutting board and place the cheese slices.
  2. Slice butter with a cheese slicer or cut really thin pieces with a knife.
  3. Cover every cheese slice with butter and roll up.

Brown Sugar and Cinnamon Breakfast “Oats”

Ingredients

  1. 2 tbsp coconut flour
  2. 2 tbsp Coconut Flakes (toasted)
  3. 1 tbsp chia seeds
  4. 0.6 cup almond milk
  5. 0.5 tbsp Brown Sugar Erythritol
  6. 0.25 tsp cinnamon

Preparation

  1. Stir together all ingredients in a bowl.
  2. Serve immediately or refrigerate overnight.

Cheesy Asparagus and Bacon

Ingredients

  • 2 tbsp olive oil
  • 70 g Asparagus (sliced)
  • 2 Bacon slices (diced)
  • 2 tbsp Onions (white)
  • 30 g sour cream
  • 30 g cream cheese
  • 30 g mozzarella cheese
  • 30 g feta cheese (crumbled, as toppings)
  • 0.25 cup heavy cream

Preparation

  1. Prep the ingredients.
  2. Heat olive oil in a pan.
  3. Add asparagus and cook for one minute.
  4. Add bacon and cook for one minute.
  5. saute white onions in the pan.
  6. Dollop the heavy cream and sour cream. Mix well.
  7. Add cream cheese and let it melt and combine evenly.
  8. Add the mozzarella cheese.
  9. Season with salt and pepper. Mix again.
  10. Top it with feta cheese.

Mayonnaise and Parmesan Chicken Thighs

Ingredients

  • 150 g chicken thighs
  • 2 tbsp parmesan cheese
  • 2 tbsp Mayonnaise
  • 1 tbsp olive oil
  • 1 cup Spinach (to serve)
  • 0.25 tsp garlic powder

Preparation

  1. Grab a bowl and put the chicken thighs and the parmesan inside.
  2. Then add the mayonnaise.
  3. Sprinkle them with garlic powder.
  4. Marinade the chicken thighs in the parmesan mayonnaise mixture for twenty minutes.
  5. Heat up your pan. Add olive oil. 
  6. Cook the chicken over medium heat. 
  7. Once chicken is done, serve it with fresh spinach.

Coconut Matcha Fat Bombs

Ingredients

  • 224 g cream cheese (softened)
  • 112 g butter (softened)
  • 2 tbsp erythritol
  • 2 tbsp Matcha Powder
  • 4 tbsp Coconut Flakes
  • 0.5 cup coconut flour

Preparation

  1. Combine all ingredients in a food processor.
  2. Pulse into a smooth mixture.
  3. Scoop the mixture and roll into bite sized balls.
  4. Dredge each ball with coconut flakes.
  5. Chill until ready to serve.

Maple and Walnut Hemp Porridge

Ingredients

  • 2 tbsp coconut flour
  • 1 tbsp flex seeds
  • 1 tbsp walnuts
  • 1 tbsp sugar-free maple syrup
  • 0.25 cup hemp hearts
  • 0.5 cup almond milk

Preparation

  1. Mix well hemp hearts, coconut flour, flax seeds, and almond milk in a heat-proof bowl. Set in the microwave for sixty to ninety seconds.
  2. Top with sugar-free maple syrup and chopped walnuts.

Chicken and Chorizo Stew

Ingredients

  • 200 g chicken thighs
  • 60 g smoked chorizo
  • 20 g bell pepper (diced)
  • 2 garlic (crushed)
  • 6 black olives
  • 2 cup Chicken stock
  • 0.5 tsp dried oregano
  • 0.5 tsp paprika
  • 0.72 g pinch of salt and pepper

Preparation

  1. Scorch the chicken thighs in a lightly oiled braising pan.
  2. Then add chorizo and stir until fat is rendered.
  3. Add bell pepper, olives, and garlic. Stir until aromatic.
  4. Add stock, oregano, and paprika. Simmer for 20-25 minutes.
  5. Season with salt to taste.

Chicken Florentine

Ingredients

  • 1 Chicken Leg Quarter
  • 1 tbsp butter
  • 1 tbsp shallot (minced)
  • 1.5 cup Chicken stock
  • 2 tbsp heavy cream
  • 1 cup Spinach
  • 0.36 g pinch of salt and pepper

Preparation

  1. Melt butter in a pan then add your shallots.
  2. Add the chicken on top of the shallots. 
  3. Season them with salt and pepper.
  4. Add the stock to barely cover the chicken. Bring to a simmer.
  5. Cover the pan and cook over low heat for twenty to twenty-five minutes.
  6. Take the chicken out of the pan and set aside.
  7. Reduce pan sauce to almost a quarter of a cup.
  8. Add the spinach and heavy cream. 
  9. Simmer over low heat until sauce is almost thick.
  10. Return chicken into the pan.
  11. Serve hot.

Tiramisu Fat Bombs

Ingredients

  • 112 g cream cheese (softened)
  • 56 g butter (softened)
  • 1 tsp instant coffee powder
  • 1 tsp vanilla extract
  • 1 tbsp erythritol
  • 1 tbsp unsweetened cocoa powder
  • 1 cup sugar-free grahams (crushed)

Preparation

  1. Combine all ingredients in a food processor.
  2. Pulse into a smooth dough.
  3. Divide the dough and roll into balls.
  4. Chill for one hour.

Cheese Chips

Ingredients

  • 448 g cheddar cheese (shredded)
  • 1 tsp paprika powder

Preparation

  1. Pre-heat oven to 400F.
  2. Place shredded cheese in small heaps on a baking sheet lined with parchment paper. 
  3. Ensure there is space between them so they aren’t too close and not touching.
  4. Mix paprika powder on top and bake in the oven for about eight to ten minutes. Time will vary depending on how their thickness. 
  5. Pay attention towards the end so that you don’t burn the cheese, as burned cheese tends to have a bitter taste.
  6. Let cool before serving.

Creamy Garlic Tuscan Chicken

Ingredients

  • 2 tbsp olive oil
  • 400 g chicken thighs
  • 4 tbsp parmesan cheese
  • 4 tbsp water
  • 0.5 cup cherry tomatoes (halved)
  • 1 cup Spinach
  • 0.5 cup heavy cream
  • 0.5 tsp garlic powder
  • 1 tsp Italian seasoning

Preparation

  1. Prepare all the ingredients.
  2. Heat olive oil in a pan.
  3. Add chicken thighs.
  4. Cook each side until fully cooked. 
  5. Set aside.
  6. Don’t wash the pan yet, use the same pan and add the cherry, tomatoes, and spinach.
  7. Add the parmesan cheese, heavy cream, and water.
  8. Mix very well.
  9. Add garlic powder and Italian seasoning. Season with salt.
  10. Mix again until well combined.
  11. Add back again the cooked chicken.
  12. Serve on a plate.

Keto BBQ Chicken Kabobs

Ingredients

  • 300 g Chicken thigh fillets (cut into 2″ pieces)
  • 4 tbsp Brown Sugar Erythritol
  • 0.5 tsp smoked paprika
  • 0.5 tsp cumin powder
  • 0.25 tsp salt and black pepper to taste
  • 0.25 tsp chili powder

Preparation

  1. Whisk together paprika, pepper, salt, cumin, erythritol in a bowl.
  2. Place the chicken pieces and marinate for at least four hours.
  3. Skewer the chicken and grill for 4-5 minutes per side.

High-Protein Quinoa Flake Bowls

Ingredients

  • 1 tbsp Almond Butter
  • 1 tbsp flex seeds
  • 0.25 cup Quinoa flakes
  • 0.3 cup almond milk
  • 0.5 tsp powdered stevia

Preparation

  1. Stir together all ingredients in a bowl.
  2. Chill until ready to serve.

High-Protein Breakfast Porridge

Ingredients

  • 1 tbsp sugar-free maple syrup
  • 0.3 cup textured vegetable protein
  • 0.6 cup almond milk
  • 0.25 tsp Cinnamon Powder

Preparation

  1. Mix and stir all ingredients in a mug that is microwave safe.
  2. Set in the microwave for 3 minutes.
  3. Serve with choice of toppings

Creamy Bacon & Spinach with Chicken & Feta Cheese

Ingredients

  • 1 tbsp olive oil
  • 1 bacon slice (chopped)
  • 2 chicken thighs (100g each thigh)
  • pinch of salt and pepper
  • 1 tbsp butter
  • 1 garlic (minced)
  • 25 g Spinach
  • 2 tbsp heavy cream
  • 1 tbsp parmesan cheese
  • 1 tbsp feta cheese

Preparation

  1. Place pan and heat then add olive oil once it’s hot.
  2. Chop the bacon. Cook until crispy. Put it aside.
  3. Usw the same pan and, add the chicken thighs.
  4. Season with salt and pepper to taste.
  5. Cook the chicken until cooked through.
  6. Serve.
  7. Melt the butter using the same pan.
  8. Mix the sauteed garlic.
  9. Add the spinach until almost wilted.
  10. Pour the heavy cream, feta cheese, and parmesan cheese until well combined.
  11. Pour the mixture over the cooked chicken thighs and top it with crispy bacon.

Low-carb Coconut Cream with Berries

Ingredients

  • 56 g fresh strawberries
  • 1 tsp vanilla extract
  • 0.5 cup coconut cream

Preparation

  1. Mix all ingredients using an immersion blender.
  2. Also, you can add a spoonful of coconut oil to increase the fat ratio.

Maple & Pecan Cottage Cheese Breakfast Bowls

Ingredients

  • 1 tbsp sugar-free maple syrup
  • 30 g pecans (chopped)
  • 1 tsp lemon juice
  • 0.3 cup cottage cheese
  • 0.25 tsp cinnamon

Preparation

  1. Combine all ingredients in a bowl. Serve.

Smoked Chicken Salad

Ingredients

  • 112 g smoked chicken (cut into pieces)
  • 4 tbsp green beans (canned)
  • 56 g green olives (chopped)
  • 4 tbsp olive oil
  • 1 avocado (pitted, peeled, and sliced)
  • 1 Iceberg lettuce (chopped (tearing is ok too))
  • 0.72 g pinch of salt and pepper

Preparation

  1. Tear the lettuce and place in a bowl. Season with salt.
  2. Add smoked chicken.
  3. Add green beans.
  4. Add chopped green olives.
  5. Add avocado and drizzle with olive oil. Serve and enjoy!

Bacon and Walnut Salad

Ingredients

  • 25 g Iceberg lettuce (fresh)
  • 2 Bacon slices (fried, chopped)
  • 2 tbsp walnuts (chopped)
  • 1 tbsp Mayonnaise (to serve)
  • 0.25 cup cherry tomatoes (halved)
  • 0.25 cup cheddar cheese (shredded)

Preparation

  1. Prepare all the ingredients.
  2. On a plate, add lettuce first.
  3. Then, add tomatoes.
  4. Add fried bacon.
  5. Add cheese.
  6. Lastly, add walnuts. Serve it with mayonnaise.

Nut and Seed Brittle

Ingredients

  • 4 tbsp butter
  • 84 g erythritol
  • 3 tbsp Almonds (chopped)
  • 3 tbsp macadamia nuts (chopped)
  • 1 tbsp pumpkin seeds
  • 1 tbsp sesame seeds

Preparation

Prepare all the ingredients.

Heat a pan and melt the butter. Then, add erythritol.

Mix the two ingredients until well combined.

Add all the nuts and seeds.

Mix again.

Increase heat to melt the liquid and distribute it evenly to the nuts and seeds.

Place in a container and let it cool. Refrigerate.

Take out from the refrigerator and break into smaller pieces. Serve.

Coconut Milk Braised Chicken

Ingredients

  • 100 g Bone-in chicken pieces
  • 10 g ginger (thinly sliced)
  • 1 stalk Lemongrass
  • 1 green chili
  • 2 kaffir lime leaves
  • 1 tsp Fish Sauce
  • 2 tbsp coconut milk
  • 0.5 cup of water

Preparation

  1. Combine water, ginger, lemongrass, chili, kaffir lime leaves, and fish sauce in a pan. Bring to a boil.
  2. Add the coconut milk and chicken.
  3. Simmer for twenty to twenty-five minutes, and add more water as needed.

Conclusion

Again, this keto diet meal plan is designed for me. And, everyone is different.

You can also get your own personalized keto meal plan by trialing our exclusive offer of the Custom Keto Diet planner for just $1.

You can learn more about the Custom Keto Diet meal planner by clicking here.

Or, you can click here now to take advantage of the $1 trial of the Custom Keto Diet planner, 4 FREE eBooks to help you succeed in keto and maintain your weight.


Nutritionist

Christian Tanobey

Metabolism of a sloth and a body that’s almost impossible to put on muscles motivated me to study weight loss and nutrition. Sharing what I’ve learned and experienced to help you achieve your ideal body.


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