Week 2 Basic Keto Meal Plan
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Day 8
Breakfast
Lunch
Dinner
Snack
Total
Ham Wrap, 2oz ham lunch meat, 1 cheese slice, 1 large lettuce leaf, 1tsp mustard, 1/2 medium avocado
Keto Parmesan Garlic Chicken Thighs, 1 cup riced cauliflower, 7/8 tbs butter
Calories
Protein
Fat
Net Carbs
469
30
36.3
6.4
426
21
36
3
472
28
36
6
1203
75
91.3
14.4
Day 9
Breakfast
Lunch
Dinner
Snack
Total
2 large eggs, 2 pieces bacon, 0.5 medium avocado
Chicken Salad 3oz chicken breast, 1 tbs mayonnaise, 1/8 cup pecans, 1 cup mixed greens
1.5 serving of Pizza Boats, 2 tbsp of sour cream on top
Calories
Protein
Fat
Net Carbs
340
19
27
2
294
27
18
2
575
30
47
11
1209
76
92
15
Day 10
Breakfast
Lunch
Dinner
Snack
Total
3 keto frittata muffins, Fat coffee (0.5tbs coconut oil, 0.5tbs butter)
2oz sliced Ham, 1tsp Mustard, 1 cheese slice, 1 lettuce leaf
1 serving Taco Meat, Keto Cheese Tortilla, Lettuce, 1 Cup Riced Cauliflower, 2 Tbsp Sour Cream
Calories
Protein
Fat
Net Carbs
579
29
47
7
145
15
9
2
483
33
35
7
1207
77
91
16
Day 11
Breakfast
Lunch
Dinner
Snack
Total
2 Eggs, 2 pieces bacon
Cobb Salad, 5 slices turkey, 1 cup Mixed Greens, 1.5tbs 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, 3oz hamburger meat
Calories
Protein
Fat
Net Carbs
233
18
17
1
428
30
30
6
313
26
19
5
233
0
27
1
1207
74
93
13
Day 12
Breakfast
Lunch
Dinner
Snack
Total
2oz sliced Ham, 1tsp Mustard, 1 cheese slice, 1 lettuce leaf, 2 pieces bacon
4oz pork chop, Keto Green beans roasted red pepper and brown butter
Calories
Protein
Fat
Net Carbs
469
30
36.3
6.4
225
20
16
2
273
25
17
6
233
0
27
1
1200
75
96.3
15.4
Day 13
Breakfast
Lunch
Dinner
Snack
Total
2 Large Eggs, 2 Pieces Bacon, 1/4 cup Mexican cheese, Fat Coffee (1tbs coconut oil, 1tbs butter)
Club Wrap 5 slices turkey, 1/2 medium avocado, 2 slices bacon, 1 cheese slice, 1 tbs mayonnaise, 1 large leaf lettuce
Keto Parmesan Garlic Chicken Thighs, 1 cup riced cauliflower, 1tsp coconut oil
Calories
Protein
Fat
Net Carbs
484
20
45
1
294
27
18
2
425
28
31
6
1203
75
94
9
Day 14
Breakfast
Lunch
Dinner
Snack
Total
2 large eggs, 2 pieces bacon, 0.5 medium avocado
Cobb Salad, 5 slices turkey, 1 cup Mixed Greens, 1.5tbs ranch dressing, 2 hard-boiled eggs, 1/4 cup Mexican cheese
1 serving pizza boat, 1 tbsp sour cream on top
Calories
Protein
Fat
Net Carbs
340
19
27
2
428
30
30
6
444
24
36
8
1212
73
93
16
