KETO MEAL PLAN

15 DAY KETO MEAL PLAN:

DAY 1:

Bulletproof coffee

Breakfast: 2 eggs,1C tomatoes

Lunch: 3oz chicken with cucumber, salad greens,1 TBS macadamia oil(or avocado oil) and 1C strawberries. 

Dinner: 4oz steak, 2C steamed broccoli, 1TBS butter. 

Protein shake: 1C liquid 1scoop protein 2C berries of choice strawberry/blueberry or medium apple with each daily shake

TOTAL CALORIES FOR THE DAY: 1378 CALS P:108 gs/C:65 gsF:73 gs

 

DAY 2:

Bulletproof coffee

Breakfast 2 eggs, 4 pieces of bacon 1C grape tomatoes

Lunch: 4oz steak 1C green beans 1 tbs butter 

 Dinner: 4oz steak, 1C green beans 1 tbs butter 

Protein Shake 2C strawberries

TOTAL CALORIES/MACROS:1430 cals P:116gs C:87gs F:73gs

 

DAY 3:

Bulletproof coffee

Breakfast: 6 slices cubed Ham & 2 ounces of  cheese 6 egg omelette with spinach(save half for tomorrow)

Lunch: 4oz salmon sauteed in 1TBS avocado oil, 1.5C cauliflower rice.

Dinner 4oz salmon  sauteed in 1TBS avocado oil, 1.5C cauliflower rice.

Protein shake 2C strawberries

TOTAL CALORIES/MACROS:1465 cals P:118gs C:40gs F:76gs 

 

DAY 4:

Bulletproof coffee

Breakfast: Leftover omelette

Lunch: 4 oz pork chops cooked in 1tbs butter, 1C brussel sprouts cooked in butter

Dinner 4 oz pork chops cooked in 1tbs butter, 1C brussel sprouts cooked in butter

Protein Shake 2C strawberries

TOTAL CALORIES/MACROS: 1578 cals P:114gs C:45gs F:70gs

 

DAY 5:

Bulletproof coffee

Breakfast: 3 eggs, cheese, tomatoes.

Lunch: 8oz chicken cooked in avocado oil, 2Cups cauliflower rice (save half for dinner)

Dinner: Leftovers From lunch prep

Protein shake 2C strawberries

TOTAL CALORIES/MACROS; 1340cals P:105gs C:37gs F:76gs




DAY 6: 

Bulletproof coffee

Breakfast 2 eggs 2 pieces of bacon, sauteed spinach

Lunch: 4oz chicken  2C salad greens/1/2C cucumber 1TBS macadamia nut oil 

Dinner: 4 oz chicken 2C salad greens/1/2C cucumber   1TBS macadamia nut oil 

Protein shake   2C blueberries

TOTAL CALORIES/MACROS:1302 cals P:105gs C:61gs F:65gs

 

DAY 7/8:

Bulletproof coffee:

Breakfast: 3 eggs, 4 slices ham

Lunch: 5 Mini sausages, celery, 6 portions laughing cow cheese

Dinner: 4 oz steak 1C steamed green beans 1TBS butter

Protein shake. 2C blueberries 

TOTAL CALORIES/MACROS: 1380 cls P:115gs C:66gs F:74gs

 

DAY 9/10:

Bulletproof coffee

Breakfast 2 eggs 4 pieces of bacon, 1C tomatoes

Lunch/Dinner: 6oz steak with a serving of creamed spinach

Creamed Spinach Recipe; Makes 4 servings

Sautee 3 TBS butter with 4 oz cream cheese, ½ half n half cream add 4 cloves of garlic sea salt and pepper, once it mixed thoroughly add a full bag of spinach , mix till it wilts. Serve!

Protein shake:  2C blueberries

TOTAL CALORIES/MACROS: 1481 P:97gs C:57gs F:93gs

 

DAY 11/12:

Bulletproof coffee

Breakfast  eggs 4 pieces of ham, 2C cauliflower rice 

Lunch/Dinner: 8oz pork cooked in 1TBS butter or oil With  Leftover creamed spinach

Protein shake 2C blueberries

TOTAL DAILY CALORIES/MACROS: 1335 cals P:110gs C:86gs F:74gs

 

DAY 13/14:

Bulletproof coffee

Breakfast 2 eggs 1/2C cheese, spinach, omelette. 

Lunch/Dinner: 3C cauliflower rice, 8oz steak, soya sauce, green onions, shredded spinach

Protein Shake; 2C blueberries

TOTAL DAILY CALORIES/MACROS: 1339 cals P:126gs C:58gs F:57gs

DAY 15:

Bulletproof coffee

Breakfast:7 Mini sausages, celery, 6 cubes laughing cow cheese  

Lunch/Dinner: 7oz chicken, 6C salad greens,add onion, tomatoes, cucumber, 2TBS macadamia/avocado oil

Protein shake 2C blueberries. TOTAL CALORIES/MACROS: 1332 cals P:108gs C:75gs F:74gs