7 Day Meal Plan

Keto ingredients

This is generic ketogenic 7 day meal plan this has be devised from nutritional research carried out by The Keto_Karlos Community.

Custom meal plans can be provided where I use over 50 different data points to tailor each meal plan to your needs, goals, and lifestyle, for example amount of training that you are carrying out, body weight and aligns etc. This will enable me to adjust your macronutrients and recipes.

 

Don't forget your 10% discount code for purchases from the Keto-Karlos Community  USE CODE : KETOPRO10

 

Food safety: Storage

 

It is dangerous to eat foods after the “use-by” date. Foods with a “best before” date should be safe to eat but may not be at their best quality.

If in doubt throw it out..

  • Never store open metal food cans in the refrigerator. Always decant left over food into a suitable container for storing in a refrigerator..
  • Never refreeze raw meat or fish once it has been defrosted.
  • Defrosted foods should be stored correctly in the fridge and used within 2 days.
  • When freezing meat and fish, make sure that you freeze the product before the use-by date.
  • Raw meat and poultry: store in a clean, sealed container and place on the bottom shelf of the refrigerator so that the juice cannot drip onto and contaminate other foods. It is important to keep cooked meat separate from raw meat.

 

See the diagram for an example of where you should store food in your refrigerator to minimise the risk of contamination.

 

im1

Food Safety: Cooking

 

It is important that all kitchen appliances are used as recommended by the manufactures instructions and remember to turn off all gas and electric after use.

 

It is important to make sure that all poultry, pork, burgers and sausages are thoroughly cooked before eating. Cut into the middle to check that meat is not pink, the juices are clear and the food is piping hot.

 

Allow cooked food too cool at room temperatures before you store it in the refrigerator. Never re-heat cooked food more than once.

 

 

Meal Prep: 3 & 3 Rule

 

The meal plan is for 7 days, to make this as effortless as possible meal prep is highly recommended. As a suggestion I would split the weeks in 2. Prep Sunday for Monday - Wednesday and prep Wednesday for Thursday - Saturday.

 

Below you will be the start of your meal plan with a brief outline of each day with tips and recipes to aid with certain dishes

 

 

 

DAY  O N E .

 

Breakfast:

 

Mini Fry-Up (fried eggs, Bacon, Grated Cheese)

 

Lunch:

 

Egg and Avocado Salad

 

Dinner:

 

Roast or Pan Fried Chicken Breast with Broccoli, and mushrooms cooked in butter.

 

Snacks: (To be eaten at any point)

 

  1. 1 x Packets of pork scratchings

 

  1. 10 green olives (medium size)

 

 

(seasoning and spices can be added to all dishes for personal taste)

 

day1

DAY  T W O .

 

Breakfast:

 

Keto_Karlos Community Porridge with Cream (see recipe)

 

Lunch:

 

Tuna Salad (tuna mayo, spinach, cherry tomatoes, black olives and cheese)

 

Dinner:

 

Oven Baked Belly Pork with Shredded Savoy Cabbage

 

(shred the cabbage as thin as possible, to cook, place in a sealable container with the butter on top add seasoning, seal with lid and microwave for 3-5 mins on high)

 

 

(seasoning and spices can be added to all dishes for personal taste)

 

day2

DAY  T H R E E .

 

Breakfast:

 

Cheesy Egg and Sausage Rings

 

(cook sausages in oven, once cooked remove and place in a frying pan on medium - high heat, place 2 sausages together to form a ring and crack an egg on the centre once egg is cooked cover with

grated cheese and serve) see picture

 

Lunch:

 

3 Egg, Ham, Cheese and Mushroom Omelette

 

Dinner:

 

Curried Minced Beef served on Cauliflower Rice

 

(cook minced beef in a pan and add curry powder, once beef is cooked add cream and reduce until you reach the required consistency, for the cauliflower rice, grate the cauliflower and place in a sealed container with 2 tsp of water and microwave on high for 3-5 mins)

 

Snacks: (To be eaten at any point)

 

  1. Packet of pork scratchings

 

(seasoning and spices can be added to all dishes for personal taste)

 

day3

DAY  F O U R .

 

Breakfast:

 

Keto_Karlos Community Pancakes served with butter (please see recipe)

 

Lunch:

 

Turkey Meatballs in a Cream and Almond Sauce served on Konjac Noodles (available on amazon)

 

(In a pan place the cream and almond butter and stir, once mixed leave to simmer cook meatballs and add to sauce, boil one packet of noodle drain and serve topping with meatballs and sauce)

 

Dinner:

 

Salmon Parcel with Asparagus and Mushrooms served with Sour Cream

 

(Roll out a large piece of tin foil and spread half of the butter on it, place the asparagus on top followed by the salmon steak and sliced mushrooms, top with remaining butter, fold up into a parcel, place on a baking tray and bake for 20-30 mins at 180c)

 

Snacks: (To be eaten at any point)

 

  1. 1 x Packet of pork scratchings

(seasoning and spices can be added to all dishes for personal taste)

 

day4

DAY  F I V E .

 

Breakfast:

 

Keto_Karlos Community Waffles with Cream (please see recipe)

 

Lunch:

 

Chicken Salad

 

Dinner:

 

Gilled Pork Belly with Buttered Kale and Garlic Mayonnaise

 

(Grill pork belly, cook the kale in a pan in butter and serve with garlic mayonnaise)

 

(seasoning and spices can be added to all dishes for personal taste)

 

day5

DAY  S I X .

 

Breakfast:

 

Fried Bacon and Avocado topped with Poached Eggs and Cheese

 

Lunch:

 

Italian Charcuterie Board

 

Dinner:

 

Curried Beef with Broccoli and Sour Cream

 

(Fry the beef in half the butter and add curry powder then sour cream and simmer, steam broccoli and serve with butter and curried beef)

 

(seasoning and spices can be added to all dishes for personal taste)

day6

DAY  S E V E N .

 

Breakfast:

 

Avocado and Fried Eggs

 

Lunch:

 

Green Beans with Bacon and Cheese

 

(Boil the green beans until tender, cut bacon into strips in a wok/pan fry the bacon in butter and add green beans once all coated in butter serve topped with grated cheese)

 

Dinner:

 

Keto_Karlos Community Tacos

 

(Fry minced beef with finely diced chillies and add passata them simmer, use the outer leaves of the romaine as taco shells, fill with tomato chilli beef mix and top with cheese and guacamole)

 

(seasoning and spices can be added to all dishes for personal taste)

Salmon Parcel with Asparagus and mushrooms, served with sour cream