7-Day Adaptation Program 1,200 Calorie Week 1 Meal Plan
Breakfast
Eggs, Bacon, & Avocado
2 eggs, 1/2 avocado, 2 slices uncured bacon
Lunch
Cobb Salad
2 cups romaine lettuce, 4 oz grilled chicken, ¼ cup shredded cheese, 1 boiled egg, 2 tbsp ranch dressing
Dinner
Portobello Mushroom Pizza
1 serving topped with 2 oz ground sausage
Nutrition
79g protein • 11g net carbs • 93g fat
Breakfast
Eggs, Bacon, & Avocado
2 eggs, 1/2 avocado, 2 slices uncured bacon
Lunch
Cobb Salad
2 cups romaine lettuce, 4 oz grilled chicken, ¼ cup shredded cheese, 1 boiled egg, 2 tbsp ranch dressing
Dinner
Portobello Mushroom Pizza
1 serving topped with 2 oz ground sausage
Nutrition
79g protein • 11g net carbs • 93g fat
Breakfast
Breakfast Scramble Bowl
2 eggs, 1/3 cup shredded cheese, 2 oz ground sausage
Lunch
Pork & Cheesy Broccoli
4 oz pork tenderloin, 1 cup broccoli cooked in 1 tbsp butter and topped with 2 tbsp shredded cheese
Dinner
Portobello Mushroom Pizza
1 serving topped with 2 oz ground sausage
Nutrition
82g protein • 15g net carbs • 87g fat
Breakfast
Breakfast Scramble Bowl
2 eggs, 1/3 cup shredded cheese, 2 oz ground sausage
Lunch
Pork & Cheesy Broccoli
4 oz pork tenderloin, 1 cup broccoli cooked in 1 tbsp butter and topped with 2 tbsp shredded cheese
Dinner
Palmini Spaghetti
1 serving Palmini Spaghetti topped with 1/4 cup shredded parmesan cheese
Nutrition
94g protein • 15g net carbs • 73g fat
Try intermittent fasting! Skip breakfast and fast for at least 12 hours. If you’d prefer not to fast, skip to the snack and have that for breakfast.
Breakfast or Snack
Berries & Butter Coffee
1 cup coffee, 2 tbsp butter, 50g strawberries, 50g blackberries, 2 tbsp heavy cream (whipped into whipped cream)
Lunch
Keto Rolls Ups & Tuna
1 can tuna, 1 tbsp mayonnaise, 5 keto roll ups
Dinner
Steak & Broccoli
4 oz New York strip cooked in 1 tbsp butter with 1 cup broccoli
Nutrition
65g protein • 15g net carbs • 103g fat
Try intermittent fasting! Skip breakfast and fast for at least 12 hours. If you’d prefer not to fast, skip to the snack and have that for breakfast.
Breakfast or Snack
Berries & Butter Coffee
1 cup coffee, 2 tbsp butter, 50g strawberries, 50g blackberries, 2 tbsp heavy cream (whipped into whipped cream)
Lunch
Keto Rolls Ups & Tuna
1 can tuna, 1 tbsp mayonnaise, 5 keto roll ups
Dinner
Steak & Broccoli
4 oz New York strip cooked in 1 tbsp butter with 1 cup broccoli
Nutrition
65g protein • 15g net carbs • 103g fat
Breakfast
Coconut Flour Pancakes
1 serving pancakes, 1 tbsp butter, 2 tbsp sugar-free syrup
Lunch
Keto Pizza Rolls
4 servings of keto pizza rolls
Dinner
Palmini Spaghetti
1 serving Palmini Spaghetti topped with 1/4 cup shredded parmesan cheese
Nutrition
71g protein • 12g net carbs • 79g fat
