• January 25, 2021


Tips, before you get started: Apart from tips from the previous week (I recommend you read them), here, are some additional tips for this week. Most of them apply to those of you who have busy lifestyles.Prepare 4 servings of slow-cooked meat (~ 900g / 2 lb). Cook the meat until tender, best in a slow-cooker (pork or lamb with herbs such as rosemary, onion and garlic, pink Himalayan salt). Such simple ingredients will add a very small amount of carbs (~ 1 g net carbs per serving). Store 2 servings in the freezer and keep the remaining 2 servings in the fridge. You can get inspired by some of my recipes here.Pre-cook 1 serving of chicken thighs or turkey (~ 150g / 3.5 oz). Place in an air-tight container and defrost each serving a day before needed by placing it in the fridge.

Pre-cook one of the salmon fillets or other fatty fish (~ 150 – 200g / 5.3 – 7 oz) and place in an air-tight container in the fridge or freezer. Defrost a day before needed by placing it in the fridge.Crisp up some bacon and keep refrigerated and ready to eat.

Boil some eggs to have them ready at hand when needed either in your recipes or as quick snacks.

Very low-carb diets (below 30 grams of net carbs) are often deficient in magnesium. I recommend you take magnesium supplements or add snacks high in magnesium such as nuts.This diet plan may not be suitable for everyone. You’ll have to make small adjustments. If you need to have less protein, reduce the portions of meat and eggs. Don’t worry about small excess of protein, it will not kick you out of ketosis. In fact, protein will keep hunger at bay. If you need to add more fat (or less), focus on added oils and fatty foods when making your adjustments. You can find your ideal macros using KetoDiet Buddy!

Super-Easy Grab & Go 7-Day Diet Plan

Note that the nutrition facts of this meal plan do not include extra snacks. As individual requirements vary, you can add healthy snacks from this list to sate your appetite. In simple words, if you feel hungry, add fat and protein-based meals or snacks!

Day 1

Creamed coconut milk with nuts and berries

¼ cup blackberries, raspberries or strawberries, fresh or frozen (36g / 1.3 oz)
handful almonds (30g / 1 oz)
½ cup creamed coconut milk (120g / 4.2 oz)
pinch cinnamon (avoid sweeteners)
To find out how to “cream” coconut milk, have a look at my post here. Make sure you place the can in the fridge overnight before you use it.
Total carbs: 18.1 g, Fiber: 8.3 g, Net carbs: 9.8 g, Protein: 11.2 g, Fat: 56.5 g, Calories: 584 kcal, Magnesium: 121 mg (30% RDA), Potassium: 660 mg (33% EMR)


Keto tuna salad (recipe is here)

1 tin tuna (180g / 6.3 oz) – alternatively, you can use cooked chicken
1 small head crunchy lettuce (100g / 3.5 oz)
2 hard-boiled pastured eggs
1 medium spring onion (15g / 0.5 oz)
splash of lemon juice
pink Himalayan salt
2 tbsp home-made mayo
Total carbs: 5.4 g, Fiber: 1.5 g, Net carbs: 3.9 g, Protein: 59.7 g, Fat: 49.8 g, Calories: 713 kcal, Magnesium: 79 mg (20% RDA), Potassium: 828 mg (41% EMR)

2 x One-minute egg muffin (divide everything in 2 cups and microwave for 1-2 minutes)

2 large pastured eggs
½ cup frozen spinach (75g / 2.8 oz)
pink Himalayan salt to taste
Optional: crispy pastured bacon, pastured ham or smoked salmon
with two cups of Green salad

2 cups crispy greens (60g / 2.1 oz)
½ avocado (100g / 3.5 oz oz)
1 tbsp olive oil
pink Himalayan salt to taste
splash of lemon juice
Total carbs: 14.3 g, Fiber: 9.7 g, Net carbs: 4.6 g, Protein: 18.2 g, Fat: 38.3 g, Calories: 454 kcal, Magnesium: 109 mg (27% RDA), Potassium: 1067 mg (53.4% EMR)

Total daily values: Total carbs: 37.8 g, Fiber: 19.5 g, Net carbs: 18.3 g, Protein: 89.2 g, Fat: 144 g, Calories: 1752 kcal, Magnesium: 308 mg (77% RDA), Potassium: 2556 mg (127% EMR), Keto ratio (carbs : protein : fat) is 4 : 21 : 75
Recommended snacks: 1 oz (30 g) of nuts (macadamia nuts, walnuts, almonds, pecans) to boost magnesium or take magnesium supplement. Keep in mind that these values are average and may slightly vary based on the ingredients you use.

Day 2

Omelet from 3 large pastured eggs, 1 tbsp ghee and pink Himalayan salt topped with the slow-cooked meat (100 g / 3.5 oz) you’ve prepared in advance (see Tips before you get started). Eat with ½ cup Sauerkraut (70g / 2.5 oz).

Total carbs: 4.1 g, Fiber: 2.1 g, Net carbs: 2.1 g, Protein: 38.7 g, Fat: 47.3 g, Calories: 608 kcal, Magnesium: 47.2 mg (12% RDA), Potassium: 635 mg (32% EMR)

Quick avocado salad

½ avocado (100g / 3.5 oz)
1 small head crunchy lettuce (100g / 3.5 oz)
2 hard-boiled pastured eggs
1 medium spring onion (15g / 0.5 oz)
splash of lemon juice
pink Himalayan salt
1 tbsp extra virgin olive oil
Total carbs: 13.3 g, Fiber: 8.1 g, Net carbs: 5.2 g, Protein: 15.5 g, Fat: 38.2 g, Calories: 441 kcal, Magnesium: 58.3 mg (15% RDA), Potassium: 877 mg (44% EMR)

Pan-roasted pork chops with asparagus

1 medium pork chop seasoned with pink Himalayan salt, pan-roasted in 1 tbsp lard or ghee (150g / 5.3 oz)
1 large bunch asparagus, seasoned with salt and a splash of fresh lemon juice, pan-roasted in 1 tbsp ghee (200 g / 7.1 oz)
Total carbs: 8.4 g, Fiber: 4.4 g, Net carbs: 4 g, Protein: 35.2 g, Fat: 43.7 g, Calories: 566 kcal, Magnesium: 64 mg (16% RDA), Potassium: 938 mg (46.9% EMR)

Total daily values: Total carbs: 25.8 g, Fiber: 14.6 g, Net carbs: 11.2 g, Protein: 89.4 g, Fat: 129 g, Calories: 1615 kcal, Magnesium: 169 mg (43% RDA), Potassium: 2451 mg (122% EMR), Keto ratio (carbs : protein : fat) is 3 : 23 : 74

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