1800 Calorie Basic Keto Meal Plan Week 1
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Day 1
Breakfast
Lunch
Dinner
Snack
Total
3 large eggs, 0.3 cup mexican shredded cheese, 1 medium avocado
Chicken Salad 5oz chicken breast, 2 tbs mayonnaise, 1/4 cup pecans, 1 cup mixed greens
5oz pork chop, Keto Green beans roasted red pepper and brown butter, 2 tbs grated Parmesan, 1tbsp butter
Calories
Protein
Fat
Net Carbs
558
28
44
4
531
44
36
2
480
40
33
8
233
0
27
1
1802
112
140
15
Day 2
Breakfast
Lunch
Dinner
Snack
Total
3 keto frittata muffins, Fat Coffee (1/2 tbsp coconut oil, 1/2 tbsp butter)
Club Wrap 9 slices turkey, 1/2 medium avocado, 2 slices bacon, 2 cheese slice, 2 tbs mayonnaise, 1 large leaf lettuce
Spaghetti and zoodles with meat sauce, 1 medium zucchini, 1/2 cup marinara sauce, 6oz ground beef, 2 tbsp Parmesan cheese, 1/4 tbsp butter
Calories
Protein
Fat
Net Carbs
579
30
48
6.4
640
33
54
3
580
52
35
6
1799
115
137
16.4
Day 3
Breakfast
Lunch
Dinner
Snack
Total
3 Large Eggs, 3 Pieces Bacon, Fat Coffee(1tbs coconut oil, 1tbs butter, coffee)
Chicken Salad 5.5oz chicken breast, 3 tbs mayonnaise, 1/4 cup pecans, 1 cup mixed greens
1 serving Taco Meat, Keto Cheese Tortilla, Lettuce, 1 Cup Riced Cauliflower, 2 Tbs Sour Cream
Calories
Protein
Fat
Net Carbs
554
26
50
1
643
48
47
2
592
39
45
8
1789
113
142
11
Day 4
Breakfast
Lunch
Dinner
Snack
Total
3 keto frittata muffins, Fat Coffee (1 tbs coconut oil, 1 tbs butter, coffee)
Cobb Salad, 9 slices turkey, 1 cup Mixed Greens, 2tbs ranch dressing, 2 hard-boiled eggs
1 serving of Pizza Boats, 4 non-breaded chicken wings
Calories
Protein
Fat
Net Carbs
689
30
60
6.4
393
32
25
6
715
37
42
7
1797
114
138
19.4
Day 5
Breakfast
Lunch
Dinner
Snack
Total
3 Large Eggs, 3 Pieces Bacon, 1/4 cup Mexican cheese
Chicken Salad 4oz chicken breast, 3 tbs mayonnaise, 1/4 cup pecans, 1 cup mixed greens
5oz pork chop, Keto Green beans roasted red pepper and brown butter, 1 tbs grated Parmesan
Keto Ice cream (without ice cream mixer), 1/2 cup blueberries
Calories
Protein
Fat
Net Carbs
444
32
34
2
588
36
46
2
491
44
32
7
275
0
27
10
1798
112
139
21
Day 6
Breakfast
Lunch
Dinner
Snack
Total
Club Wrap 7 slices turkey, 1/2 medium avocado, 2 slices bacon, 2 cheese slice, 2.5 tbs mayonnaise, 1 large leaf lettuce
Spaghetti and zoodles with meat sauce, 1 medium zucchini, 1/2 cup marinara sauce, 6oz ground beef, 1.5 tbsp Parmesan cheese, 1tbs butter
Calories
Protein
Fat
Net Carbs
469
30
36.3
6.4
687
30
60
4
644
51
43
6
1800
114
139.3
16.4
Day 7
Breakfast
Lunch
Dinner
Snack
Total
3 Large Eggs, 4 Pieces Bacon, Fat Coffee(1tbs coconut oil, 1tbs butter, coffee)
Cobb Salad, 7 slices turkey, 1 cup Mixed Greens, 2tbs ranch dressing, 2 hard boiled eggs, 1/4 cup shredded cheese
1.5 serving Taco Meat, 2 Keto Cheese Tortillas, Lettuce, 1 Cup Riced Cauliflower, 1 Tbs Sour Cream
Calories
Protein
Fat
Net Carbs
594
29
53
1
483
34
34
7
715
51
53
7
1792
114
140
15