1800 Calorie Basic Keto Meal Plan Week 2
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Day 8
Breakfast
Lunch
Dinner
Snack
Total
3 keto frittata muffins, Fat coffee (1/2 tbs coconut oil, 1/2 tbs butter)
Ham Wrap, 7oz ham lunch meat, 2 cheese slice, 1 large lettuce leaf, 1tsp mustard, 1/2 medium avocado, 1 tbsp mayonnaise, 1 piece bacon
Keto Parmesan Garlic Chicken Thighs, 1 cup riced cauliflower, 1 tbs butter, 1/4 cup shredded cheese
Calories
Protein
Fat
Net Carbs
579
30
47
6.4
626
49
44
5
595
34
47
7
1800
113
138
18.4
Day 9
Breakfast
Lunch
Dinner
Snack
Total
3 large eggs, 3 pieces bacon, 0.5 medium avocado
Chicken Salad 4.5oz chicken breast, 2 tbs mayonnaise, 1/4 cup pecans, 1 cup mixed greens
1.5 serving of Pizza Boats, 2 non-breaded chicken wings, 2tbs ranch dressing
Calories
Protein
Fat
Net Carbs
452
28
35
2
513
40
36
2
827
45
67
11
1792
113
138
15
Day 10
Breakfast
Lunch
Dinner
Snack
Total
3 keto frittata muffins, Fat coffee (1tbs coconut oil, 1tbs butter)
4oz Ham lunch meat, 1tsp Mustard, 2 cheese slice, 1 lettuce leaf, 1 slice bacon, 1/2 tbs mayonnaise
1.5 serving Taco Meat, 2 Keto Cheese Tortillas, chopped lettuce, 1 cup riced cauliflower, 2tbs sour cream
Calories
Protein
Fat
Net Carbs
689
29
60
7
372
33
26
2
740
51
55
8
1801
113
141
17
Day 11
Breakfast
Lunch
Dinner
Snack
Total
3 Eggs, 3 pieces bacon, 1/2 avocado
Cobb Salad, 8 slices turkey, 1 cup Mixed Greens, 2tbs ranch dressing, 2 hard boiled eggs, 1/4 cup Mexican cheese
Spaghetti and zoodles with meat sauce, 1 medium zucchini, 1/2 cup marinara sauce, 6oz hamburger meat, 1 tbsp butter
Calories
Protein
Fat
Net Carbs
452
28
35
2
493
36
34
7
613
49
41
5
233
0
27
1
1791
113
137
15
Day 12
Breakfast
Lunch
Dinner
Snack
Total
3 keto frittata muffins, Fat Coffee (1/2 tbs coconut oil, 1/2 tbs butter)
6oz Ham lunch meat, 1 tsp Mustard, 2 cheese slice, 1 lettuce leaf, 2 pieces bacon, 2 tbsp mayonnaise
7oz pork chop, Keto Green beans roasted red pepper and brown butter, 1 tbsp Parmesan cheese
Calories
Protein
Fat
Net Carbs
579
30
47
6.4
583
41
46
3
391
44
21
7
233
0
27
1
1786
115
141
17.4
Day 13
Breakfast
Lunch
Dinner
Snack
Total
4 Large Eggs, 2 Pieces Bacon, Fat Coffee (1tbs coconut oil, 1tbs butter)
Chicken Salad 5oz chicken breast, 2 tbs mayonnaise, 1/4 cup pecans, 1 cup mixed greens
Keto Parmesan Garlic Chicken Thighs, Cheesy Cauliflower Rice(1 cup riced cauliflower, 1/4 cup shredded cheese, 1 3/4 oz cream cheese)
Calories
Protein
Fat
Net Carbs
586
30
51
1
531
44
36
2
682
39
53
10
1799
113
140
13
Day 14
Breakfast
Lunch
Dinner
Snack
Total
3 large eggs, 3 pieces bacon, Fat Coffee (3/4 tbs coconut oil, 3/4 tbs butter)
Cobb Salad, 7 slices turkey, 2 oz ham, 1 cup Mixed Greens, 2 tbs ranch dressing, 1 hard boiled egg, 1/4 cup Mexican cheese, 1/2 avocado
1 serving pizza boat, 3 non-breaded chicken wings, 1.5 tbs sour cream
Calories
Protein
Fat
Net Carbs
500
26
44
1
588
39
41
9
712
47
54
9
1800
112
139
19
