7 Day Meal Plan

7​ ​Days​ ​of​ ​Savory​ Low-Carb ​Keto​ ​Recipes

Following a ketogenic diet you may not feel the need to eat 3 meals a day. This meal plan is meant to
provide recipes/meals that are are super savory and excellent additions to your daily keto lifestyle. Pick
and choose as you wish. We hope you enjoy and add your own touch!


Breakfast 

Zeggs

 

Serves: 6
Ingredients:
2 zucchini- “zoodles” (med/large)
6-8 eggs
½ tsp. garlic powder
½ tsp. onion powder
½ tsp. salt/pepper
3 tbsp. oil approximately

Directions:
Heat avocado oil on medium heat until hot to ensure zoodles stay crispy. Saute zucchini
zoodles in avocado oil. Cook 3- 5 minutes. Add an egg on top to each quarter section of
zoodles and cook an additional 2-3 minutes.

Bacon and Egg Muffins 


Makes 12 muffins
Ingredients:
10-12 bacon slices
¾ cup diced green onion/chives
8 large eggs
1 tsp. pink himalayan salt
1 tsp. pepper
Avocado cooking spray

Optional Ingredients:
Bell peppers, sausage, sliced ham, salsa to garnish

Directions:
Preheat oven to 350 degrees. Spray medium to large muffin tin with avocado oil
cooking spray. In a large skillet cook bacon until crisp. Remove from heat and place on
paper towel to remove excess grease. Break bacon apart into small pieces once cooled.
In a medium bowl, whisk eggs, salt, and pepper together. Add bacon and green
onion/chives into whisked eggs until combined. Pour egg mixture into muffin tin until
halfway full (exceeding this amount will cause eggs to overflow). Bake muffins for 20
minutes or until golden brown. Remove from oven, allow to cool, enjoy!

Cheesy​ ​Ham​ ​Roll​ ​Ups

Serves 5
Ingredients:
20 medium slices of deli ham (can also sub bacon)
1 ½ cup baby spinach
2 tsp. garlic powder
1 cup yellow tomatoes
10 large eggs
½ tsp. pink himalayan salt
1 tsp. freshly ground pepper
2 tbsp. grass fed butter
1 1/2 cup sharp cheddar cheese
Optional Ingredients:
Cilantro, peppers, sausage and fresh salsa

Directions:
Heat oven broiler. In a large bowl combine eggs, garlic powder, salt and
Pepper. In a large nonstick skillet over medium heat, melt butter. Add eggs and
scramble, stirring occasionally, for 3-4 minutes. Stir in sharp cheddar, baby spinach and
yellow tomatoes until combined. On a cutting board place two slices of ham. Top with
spoonful of scrambled eggs and roll up. Repeat with remaining ham and scrambled
eggs. Place roll-ups in a shallow baking dish and broil until ham is crispy, about 5
minutes.

Stuffed​ ​Portobellos

Serves 2
Ingredients:
2 large portobello caps
½ sausage link
3-4 Saute mixture of mini bell peppers
¼ cup onion
Feta cheese to top
1.5 tbsp MCT oil (sub out avocado/coconut oil)

Directions:
In a large skillet cook sausage until golden brown, saute peppers and onions in ½ cup
MCT oil (portobellos will cook much quicker so you will want to prep sausage and
veggies first).
Heat oil over medium heat, place portobello in pan, cup side up. Cook five minutes until
brown. Cut sausage in half, slice lengthwise (3-4 quarter slices). Place portobello on a
plate, layer sausage next, top with peppers/onions, crumble feta on top.

Low​ ​Carb​ ​Sausage​ ​Balls

Ingredients:
1 lb sausage
2 cups low carb baking mix
1 lb shredded sharp cheddar cheese

Directions:
Preheat oven to 350 degrees. Combine sausage and low carb baking mix into glass
bowl. Mix together with hands until well blended. Add in 1 lb shredded cheese. (Adding
cheese last makes combining easier). Cover cookie sheet with parchment paper and
place in oven until golden brown. Let cool and devour.

Almond​ ​Cream​ ​Cheese​ ​Pancakes

Serves 4
Ingredients:
6 eggs
1 cup almond flour
1 tsp cinnamon
½ pack cream cheese, full fat
grass fed butter
1 tsp Stevia (optional)

Directions:
Preheat large skillet on medium heat. Warm cream cheese for 30 seconds in the
microwave. Place all ingredients in a medium size bowl, mix with mixer until well
blended. Add 2 tsp. grass fed butter to skillet until hot. Pour in pancake mixture to make
about a 6 inch circle. Flip when pancakes start to dry and bubble on top. Continue until
all batter is gone, adding butter each time to ensure the pancakes do not stick.

 

Keto​ ​Strawberry​ ​Cheesecake​ ​Mousse​ ​Recipe

Ingredients:
1 cup heavy whipping cream
9 oz. cream cheese
1 tbsp Stevia natural sweetener
1 cup strawberries, sliced

Optional Ingredients:
Blueberries, blackberries, whipped topping

Directions:
Beat the cream until it reaches a thick consistency. Combine the stevia into the cream
cheese and continue whisking until smooth. Fold the cream into the cream cheese. Mix
through 3/4 cup of strawberries. Pour into a serving bowl and top with the remaining
strawberries. Place into the fridge for two hours to thicken. Serve with other toppings if
desired.

Lunch

Chicken​ ​Salad​ ​Fajita​ ​Style

Ingredients:
4 cans cooked chicken
1 tbsp fajita seasoning (add more for additional spice)
1 red bell pepper, diced
1 yellow bell pepper – diced
2 tsp pepper
¾ cup Olive Oil Mayonnaise
2 stalks of Celery finely diced

Optional Ingredients:
Seedless Grapes (add in 10 for 9 g of carbs)
½ of an onion- diced

Directions:
Mix all ingredients together, place in the center of an avocado or enjoy with additional
celery stalks.

Pickle​ ​Ham​ ​Roll​ ​Ups

Ingredients:
1lb​ ​deli ham sliced thin to medium
1 jar Kosher Dill pickles
1 package cream cheese
Optional Ingredients:
Green onions/chives

Directions:
Place ham on flat surface and spread with full fat cream cheese, using about 1 tbsp.
cream cheese per slice. Cut each Kosher dill into ¼ or ½ slices. Place on ham slice. Roll
up. Refrigerate 1 hour. Secure with toothpicks, if desired.

Avocado​ ​Salad

Ingredients:
1 avocado, cubed
20-25 slices of pepperoni
1 oz mozzarella pearls
1 tbsp feta cheese
½ tsp pink himalayan sea salt
½ tsp pepper

Optional Ingredients: cilantro, balsamic, soy sauce or lime juice

Directions:
Mix all ingredients except for Feta in a medium sized bowl. Add Feta on top. Chop
pepperonis if desired. Enjoy!

Quick​ ​and​ ​Crispy​ ​Pizza

Makes 12
Ingredients:
1 pack Provolone cheese
40-50 slices of pepperoni
Optional Ingredients:
Marinara for dipping
Pesto

Directions:
Preheat oven on broil. Place 6 Provolone rounds on baking sheet with parchment paper.
Add a thin layer of pesto on top (if desired) and cover with pepperoni (3-4 slices per
piece). Place in oven until cheese starts to broil/brown. (Can also cook in microwave for
about 60 seconds). Allow cheesy crisps to cool on the parchment until they become
firm. Add a few tablespoons of marinara as a dipping sauce.

Tomato​ ​Tuna​ ​Melts

Ingredients:
4 medium Roma tomatoes
1 5 0z. can tuna in water, drained
2 tbsp olive oil mayonnaise
3 tbsp diced celery
1 tbsp minced onion
2 tbsp dried dill
2 oz. shredded cheese of choice (sub feta for richer flavor)
Pink himalayan salt and ground pepper to taste

Directions:
Slice the Roma tomatoes in half lengthwise. Scoop out seeds leaving the outer edge.
Season to taste with salt and pepper and allow to sit for 10 minutes (Salt will suck out
excess moisture, pat dry with paper towel before placing in oven). Preheat the broiler to
high. In a glass bowl combine tuna, mayonnaise, celery, onion, dill, salt, and pepper.
Stuff each tomato half with tuna salad mixture adding cheese on top. Place tomatoes
on a baking sheet and broil the tomatoes until the cheese is melted and slightly golden
brown (watch closely checking on often for 3-5 minutes).

Stuffed​ ​Zucchini​ ​Tacos

Serves 6
Ingredients:
6 medium zucchini
1 ¼ tablespoon avocado oil
1 ½ tsp minced garlic
2 lbs pounds grass fed beef
1- 1 ½ taco seasoning mix packets
4-6 cilantro sprigs
1 ¾ cups Fiesta shredded cheese blend
¾ cup diced yellow tomatoes
½ cup fresh garden salsa

Optional Ingredients:
sour cream, green onions/chives

Directions:
Preheat the oven to 400 degrees. Brown the grass fed beef in a large skillet and add
contents of taco seasoning packets. Midway through browning add in ½ cup cheese
and ½ cup salsa and 3-4 sprigs of cilantro. In a separate skillet add Avocado oil and
place on medium heat. Wash Zucchinis and cut in half. Scoop out the inside of the
zucchini with a spoon and chop it. Add the chopped zucchini and garlic to the skillet
once the oil is hot. Cook on medium heat for about 5 minutes. After cooking beef and
diced zucchini mix together in the skillet.
Place the zucchini shells into a glass baking dish (spray with cooking spray to prevent
sticking). If you prefer a softer zucchini, place the dish in the oven and cook for about 10
minutes prior to filling. Scoop the cooked filling into the zucchini shells and bake for
15-20 minutes. Garnish with remaining cheese, cilantro, yellow tomatoes and optional
toppings as desired.

Buffalo​ ​Chicken​ ​Soup

Serves 4
Ingredients:
4 stalks celery
4 carrots
4 chicken breasts
6 tbsp grass fed butter
1 quart organic chicken broth
2 oz. full fat cream cheese
½ cup heavy cream
½ cup Buffalo wing sauce or Frank’s Red Hot Sauce
½ tsp onion powder
1/2 tsp parsley flakes
½ tsp turmeric
1 tsp Pink Himalayan salt
1 tsp pepper

Directions:
First, place carrots and celery to cook in an oiled pot for about 8-10 minutes. Place your
chicken breasts to cook along side them. Cover the pot to let the chicken breasts
steam. When the chicken has cooked fully, remove it from the pot. You can also boil the
chicken with the broth if you wish. Pour your chicken broth over the veggies and add
butter, cream cheese, heavy cream, and salt/pepper. While that’s coming to a boil, shred
the cooked chicken breast and add back into soup. Add hot sauce to your liking. Add
turmeric, parsley, and onion powder and let soup come to a boil on medium heat. Let
simmer for 20-30 minutes. Time can be shortened if necessary; however, the longer it
cooks the more the flavors will mesh.

Dinner

Mexican​ ​Cauliflower​ ​Rice​ ​Skillet

Ingredients:
1 lb grass fed beef
½ cup chopped onion
½ cup chopped bell peppers of any color
1 pack of taco seasoning
1 cup diced yellow tomatoes
1 bag Cauliflower Rice or head of fresh cauliflower
½ cup Organic Chicken Broth
1 ¾ cup fiesta blend shredded cheese
1 tsp pepper
Add your favorite toppings: Sour Cream, Avocado, Green Onions, Cilantro, Jalapenos

Directions:
In a large skillet on medium heat brown grass fed beef in skillet, add in onion, peppers,
taco seasoning, ½ cup yellow tomatoes, and simmer for 3 minutes. Add 1 bag
cauliflower rice, chicken broth, shredded cheese. Simmer until cheese is melted on top
layer. Add your favorite toppings and additional tomatoes and serve. Enjoy in a low carb
fajita wrap if desired.

Zucchini​ ​Spaghetti

Serves: 4
Ingredients:
1-2 lbs grass fed beef
4 medium/large zucchini
½ onion chopped
½ cup avocado oil
1 tsp pink himalayan salt
1 ½ pepper
2 tsp Mrs. Dash garlic and herb spice seasoning
1 tsp minced garlic or garlic salt

Directions:
For lower carb spaghetti sauce try a blend of canned tomato puree, minced garlic and
onion, garlic salt, olive oil, basil, and Parmesan cheese. Looking for a spaghetti sauce
without added sugars is the best way to stick to low carb. You can also use pesto as a
delicious low carb option.
In a large skillet, brown the grass fed beef. Add in onion and spaghetti when beef is
almost done cooking.
Heat the avocado oil in a medium size sauce pan until hot. In a separate bowl using a
Veggetti or similar veggie spiralizer, take the zucchini and shred it through until you
reach the base. You can then chop the base finely and add to the rest of the zoodles.
Complete this step for all 4 zucchinis. Once the oil is good and hot add all zoodles in the
pan at once. Let cook 5-7 minutes, stirring often. Overcooking will result in soggy
zoodles. Also, wait until zoodles are cooked to add salt to eliminate excess liquid
developing. Add salt, garlic salt, pepper, and Mrs. Dash seasoning to the zoodles before
combining with beef mixture.

Garlic​ ​Shrimp​ ​Scampi

Serves: 6
Ingredients:
1 bag pre-cooked shrimp
½ cup fresh lemon juice
3 cloves of fresh garlic
1 tsp pink himalayan salt
1 tsp pepper
2 tsp Mrs. Dash Garlic and Herb seasoning mix
1 tsp Creole seasoning
¾ cup coconut oil or avocado oil
2 tbsp grass fed butter melted
Optional Ingredients:
Small amount of Cocktail sauce or melted butter to dip in

Instructions:
Combine the lemon juice, salt, pepper, garlic and creole and Mrs. Dash seasoning mix in
a bowl and whisk. Stir in the Coconut oil and melted grass fed butter. Pour a bag of
pre-cooked frozen large shrimp (30-40) in a deep baking dish and cover it with the
scampi sauce you just prepared. Bake it for about 8-10 minutes on 350 degrees. (You
will bake it just enough time for the frozen shrimp to heat).

Cheesy​ ​Parmesan​ ​Taco​ ​Bowls

Serves 6
Ingredients:
3 tsp MCT oil
2.5 cups grated parmesan
1.5 lb grass fed beef or venison
½ diced onion
1.5 cups diced yellow tomatoes
1 cup fresh garden salsa
1 packet of taco seasoning
3-5 sprigs of cilantro
11/2 cups fiesta blend shredded cheese or cheese to your liking
½ cup chopped green onions and chives
4 cups chopped baby spinach
Optional Ingredients:
Olives, jalapeno peppers, banana peppers
6-8 tablespoons full fat sour cream

Directions:
Preheat oven to 375F. Add MCT oil to skillet on medium heat, add in grass fed beef and
brown. Add in taco seasoning, onion, and optional peppers if desired. Place on low to
keep warm while preparing cheese bowls. Add in ½ of the cilantro, ½ cup shredded
cheese and ½ cup fresh salsa to simmer. Save the rest for garnish.
Cover baking sheet with parchment paper.
For parmesan cheese bowls: Spread ⅓ cup of grated parmesan onto baking sheet in a
small circle. Making two at a time allows you to form the taco bowls before they harden.
If it hardens before making into a bowl, reheat in oven for 1-2 minutes. Place the baking
sheet in the oven until cheese is golden brown (about 8-10 minutes depending on oven).
Remove pan from oven, use spatula to flip parmesan onto small bowl. Carefully (cheese
will be hot) mold cheese around bowl to create bowl shape as it hardens. Cool until
cheese hardens and set aside on a plate or baking sheet. (Repeat these steps to create
6-7 Parmesan cheese bowls.

To serve:
Place spinach in bottom of cheese bowl, add a couple scoops of taco meat, top with
diced yellow tomatoes, shredded cheese, green onions/chives, and additional salsa.
Garnish with sour cream and cilantro as desired.

Spicy​ ​Chicken​ ​Bake

Ingredients:
Serves 4
4 Boneless skinless chicken breasts
1 8 oz package cream cheese, softened – Cheese should be soft to ensure it mixes
well. If in a rush, microwave on high for 30 seconds then stir. Add more time if needed.
1- 4 oz can Old El Paso diced green chilis
1 cup shredded monterey jack or mozzarella cheese
1 tsp garlic powder
1/4 tsp turmeric
1/4 tsp pink himalayan salt
1/4 tsp coarse ground pepper
3 sprigs of cilantro
Optional Ingredients:
2-4 cups baby spinach
Low carb tortilla wraps

Directions:
Preheat oven 375 degrees. Spray medium glass baking dish with cooking spray.
Combine together cream cheese, garlic powder, turmeric, pink himalayan salt and
pepper, add green peppers last and mix. Add cilantro if preferred. Place chicken breast
in pan, pour in cream cheese mixture on top. Smother with shredded cheese on top.
Place in the oven for 30-45 minutes (varies depending on oven) until chicken is cooked
thoroughly and cheese has baked. Garnish with cilantro and place on bed of spinach,
low carb tortilla wraps (optional), or enjoy as is.

Hot​ ​Ham​ ​Keto​ ​Pockets

Ingredients:
1 ½ cups shredded mozzarella cheese
5 tbsp almond flour
4 tbsp coconut flour
2 medium/large eggs
2 tsp Mrs. Dash garlic and herb seasoning
6 oz thin sliced deli ham
¾ cup cheddar cheese
1 tsp pink himalayan salt
1 tsp coarse ground pepper

Directions:
Preheat oven to 400F. Melt shredded Mozzarella in microwave safe bowl for around 1
minute (can also prep in oven for about 10 minutes stirring often). In a separate bowl,
combine almond/coconut flour and spices together. Once cheese is semi melted and
not hot, work into flour mixture. Add in eggs and stir gently to make a moist dough. Pat
out on parchment paper into a large oval. Use a knife or pizza cutter to cut lines around
the edges of the dough. Layer and alternate ham and cheese slices until desired
thickness. Grab each edge and layer together on top to cover the ham and cheese
filling. Bake for about 15 minutes or until golden brown.

Stuffed​ ​Chicken​ ​&​ ​Guac

Serves 4
Ingredients:
4 chicken breasts butterflied or sliced thin
1 ½ tsp pink himalayan salt
1 ½ tsp ground pepper
2 tsp avocado or MCT oil
1/2 cup guacamole
12 slices bacon
Queso

Directions:
On a cutting board lay the chicken flat, season the outside with salt and pepper, spread
guacamole on each of the chicken breasts, roll them up and wrap each in 3 slices of bacon.
Add 2 tsp Avocado or MCT oil in a glass baking dish and bake in the oven at 400F for 20-30
minutes until cooked thoroughly. About 3-4 minutes prior to removing, turn the oven on broil
to make the bacon crispy. Chicken may also be cooked on the grill over medium heat. Heat
queso and use a dipping sauce.

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