Your Personal

Keto Meal Plan

Foods You Should Eat Daily

Protein (85-110 g) Nuts and Seeds (40 g)

chicken, turkey, duck, beef, pecans, cashews, pine nuts,

pork, tofu sunflower seeds, flaxseed,

brazil nuts

Non-Starchy
Healthy Fats

Vegetables
(144-177 g)
(up to 300 g) avocado, salmon, almonds,

leafy greens, broccoli, brussels macadamia nuts, walnuts

sprouts, cauliflower,
asparagus, zucchini, white
mushrooms

Oils (40 ml) Carbs (20–50 g)

flaxseed oil, MCT oil, coconut raspberries, blackberries,

oil, olive oil, avocado oil blueberries, green peas,
beans

Organic Full Fat Dairy

Products (up to 200 g)

cheese, cream and greek

yogurt
Tips Tasks
01 01
Watch out for your hidden carbs. Even a Start checking a food label for any carbs
small amount of carbs can raise your content before buying the product. Say no
blood and insulin levels and kick you out starchy vegetables, grains, and white rice.
of ketosis. Be careful with fruits, non-green
vegetables, legumes, dairy, beverages.

02 02
Drink a lot of water throughout the day Get in the habit of drinking pure water.
and replace important electrolytes. It’s Don’t forget that coffee, tea or juices do
extremely important to stay hydrated not count as water. Carry a water bottle
during the day, especially, during the around with you and sip it throughout the
transition period in order to avoid keto flu. day.
Make sure to add sea salt to your water or
add a mineral supplement to your ration
to replace electrolyte loss.

03 03
Intermittent fasting is an effective way to You can start with the easiest fasting
get into ketosis faster. When you combine window of 8-10 hours between dinner and
healthy fats with intermittent fasting, your breakfast. Stay busy and stick to a normal
body produces more ketones. Thus, you rhythm of life while fasting to overcome
can get into Ketosis as your body works to the food cravings easier.
provide more fuel.

04 04
Working out is one way of burning out Make sure to include light physical activity
glucose storage. When you work out, you (walking, swimming, yoga) into your life. It
force your body to look for an alternative will help you to overcome the symptoms
source of energy. Thus, your liver produces of keto flu and will make the transition
more ketones, and your body adjusts to period much easier. Once you achieve the
the new source of fuel. ketosis, feel free to increase the intensity
of your workouts.
Tips Tasks
05 05
Track your carb intake. A keto diet is a very Try to get into a habit of checking the food
low-carb nutrition plan. With this diet, you labels before buying and eating them. You
are allowed to eat up to 20–50 net grams can track your carb consumption with a
per day depending on your goal. Carb nutrition tracker of your choice.
restriction lowers blood sugar and insulin
levels, leading to the release of ketones.
So, it’s extremely important to stick to the
recommended daily intake of carbs and
track your consumption.

06 06
Try to add more healthy fats into your daily Focus your nutrition on healthy fats like
ration instead of eating saturated fats and chicken broth, olive oil, ground beef,
highly-processed foods. At least 60% of butter, avocado, avocado oil, nuts, flax
your daily intake should come from fat, it seeds, hemp hearts, chia seeds, olives,
will boost your ketone levels. fatty fish, whole eggs, and coconut oil.
Avoid eating artificial trans fats (cakes,
cookies, pastries, biscuits, crackers),
processed meats (deli meat, sausages,
salami, hot dogs, and cured and smoked
meats) as well as fried food.

07 07
Do not cut down your protein intake as it Aim for at least 20-25 grams of protein at
will suppress ketone production and will each meal. It can include meat, poultry,
harm your body. Your body needs a fish, eggs, plain Greek yogurt, cottage
moderate amount of protein consumption cheese, hard cheese, mushrooms, tofu.
to produce amino acids. Be careful, too
much protein may also affect the
production of ketones in your body.
Tips Tasks
08 08
Measure your ketones. The only way to Choose the most convenient way of
confirm you are in a state of ketosis is to testing your ketone level. There are two
take a blood or urine test. If the result of primary ways to test your body system for
the test is unsatisfactory, then adjust your Ketosis: urine test and blood test. The
nutrition. blood test is considered to be the most
accurate one for measuring your level of
ketosis.

09 09
Use MCT oil regularly. The Medium-chain There are a few ways you can start
triglycerides fat in MCT oil will help you including MCTs in your daily routine
raise the ketones level in your body and depending on your lifestyle. Just choose
get into ketosis faster. the most convenient option for you. You
can buy MCT oil soft gel, liquid or powder.

10 10
Get a good night’s sleep. Sleep is one of Here are a few useful tips on how to get a
the most important components of a better night’s sleep:

healthy lifestyle. Lack of sleep stimulates - Stick to a sleep schedule;

the food cravings and increases the stress

- Go to bed and get up at the same time
level. Chronic sleep deprivation quite
every day;

often leads to obesity due to hormonal

imbalance, so, make sure to have at least - Eliminate external light and noise;

an 8-hour of night’s sleep every day. - Set your bedroom temperature. 70 °F is

considered

to be a perfect temperature for most

people;

- Take a relaxing bath or shower;

- Do not eat late in the evening.

 Daily Macros
Day 1. Protein — 71g, Fat — 117g, Carbs — 33g, Calories — 1450

Breakfast lunch

Avg oedceado-boats
In r i nts
Keto-Salad
Ingredients
avocado - 2 pcs (150 g)
bell pepper - 70 g
eggs - 2 pcs
cherry tomatoes - 70 g

quail egg - 8 pcs

dill - 20 g feta cheese - 20 g
seaweed - 50 g

pumpkin seeds - 10 g
avocado - 40 g
arugula - 30 g

cherry tomatoes - 70 g avocado oil (or olive oil) - 1

Instructions tbsp
1. Cut avocado in halves, with a spoon make a hole big Instructions
enough for the eggs, crack 2 eggs into each half of
avocado.
1. Boil the eggs.

2. Season with salt and pepper.

2. Combine feta cheese, boiled eggs, avocado, cherry
tomatoes, greent, seaweed, drizzle the oil over the salad.
3. Preheat the oven to 180 degrees C. Bake for 20 minutes.

4. Slice bell peppers and top with the rest of avocado.

5. When the avodado boats and bell peppers are ready

garnish them with the dill and serve.

snack dinner

Ingredients Keto-pancakes with salmon

parmesan cheese - 30 g
Ingredients
celery sticks - 70 g
lightly salted salmon - 30 g

*You can have a snack after water - 2-3 tbsp

breakfast or after lunch.

chicken egg - 1 pcs

almond flour - 50 g
Instructions
1. Whisk together flour, egg, water, salt until it reaches the
consistency of a yogurt. Pour the pancake mix onto a hot
skillet, spread it all over the surface, cook on both sides.

2. Spread the cream cheese over the pancake, top with

salmon and spinach. Fold the pancake together.
 Daily Macros
Day 2. Protein — 69g, Fat — 115g, Carbs — 16g, Calories — 1375

Breakfast lunch

Scrambled eggs with greens Cod Liver Salad

and cheese Ingredients
Ingredients сod liver in oli - 100 g

chicken egg - 4 pcs (use 4 egg yolks and 1 egg white)

cherry tomatoes - 100 g

olive oil - 1 tsp

red bell pepper - 50 g

parmesan cheese - 20 g
chinese cabbage - 70 g

mixed greens (spinach, arugula, kale) - 50 g

Instructions
Instructions 1. Chop the cabbage, bell pepper, tomatoes,
add cod liver.
1. Preheat olive oil in the skillet, mix together
egg yolks with one egg white, blend using
mixer.

2. Season with salt to taste.

3. Grate parmesan cheese, mix with the eggs.

4. Cook the mix and serve with mixed greens on

top.

snack dinner

Ingredients Baked salmon with salad

cheddar cheese - 50 g

Ingredients
celery sticks - 50 g

*You can have a snack after

raw salmon - 130 g
hazelnut - 10 pcs

breakfast or after lunch. black olives - 20 g

kale - 50 g

olive oil - 2 tsp

lettuce - 50 g

Instructions
1. Bake salmon in the oven or cook on low heat
in a pan for 30 minutes.

2. Salad: mix together lettuce, kale and the rest

of the ingredients, drizzle oil over the salad.

3. As soon as salmon is ready - serve it with

salad.
 Daily Macros
Day 3. Protein — 77g, Fat — 120g, Carbs — 22g, Calories — 1400

Breakfast lunch

Scrambled eggs with Fish with salad

cauliflower Ingredients

Ingredients baked or salted mackerel - 170 g

cucumber - 100 g

chicken eggs - 2 pcs

mixed herbs - 50 g

lettuce mixed with chinese cabbage - 150 g

olive oil -1 tsp

cheddar cheese - 40 g
For the vinaigrette:

cauliflower - 120 g

1 tbsp olive oil +1 tsp mustard

Instructions
1. Whisk the eggs, pour into the hot oiled skillet.
Instructions
2. Divide cauliflower in florets, cook al-dente for 1. Bake the mackerel or use the ready store
approx. 5-7 min.
bought salted mackerel.

3. When ready serve it topped with grated 2. Mix together sliced cucumber and lettuce.
cheddar cheese, garnish scrambled eggs with Pour the vinaigrette over the salad.
mixed herbs.

snack dinner

Ingredients Warm salad with bacon

avocado - 50 g

Ingredients
almonds - 20 g

olives/black olives without cucumber - 150 g

coffee or tea without sugar - optional

seeds - 100 g

*You can have a snack after

For the vinaigrette:

bacon - 50 g

breakfast or after lunch.

lemon juice - 2 tbsp
arugula - 30 g

lettuce - 20 g

Instructions
1. Wash and dry lettuce and vegetables.

2. Cook the bacon on a skillet without oil.

3. Mix together all the ingredients, add bacon,

sprinkle with lemon juice, add salt to taste.
 Daily Macros

Day 4. Protein — 52g, Fat — 113g, Carbs — 32g, Calories — 1310

Breakfast lunch

Scrambled eggs and salad Herring with salad

with salmon Ingredients
cucumber - 150 g

Ingredients
salad - 50 g

For scrambled eggs:

broccoli - 50 g

arugula - 50 g

egg - 1 whole
mixed salad greens 50 g

herring - 100g

cherry tomatoes - 30 g
salmon 70 g

black olives - 30

broccoli - 50 g
oil of choice - 1 tsp

parmesan chese - 20 g

For the salad: pine nuts 30 g

olive oil - 1 tsp

Instructions lemon juice for the salad - 2 tbsp

1. Heat oil in the skillet, add chopped Instructions

vegetables, whisk the egg with 1 tbsp of 1. Mix together all the salad ingredients except
water and add it to the mix.
herring, drizzle with olive oil and lemon juice.
2. Mix together all the salad ingredients, add oil. Slice herring and serve with the salad.

snack dinner

Ingredients
Warm salad
C oconut slices - 50 g

K eto espresso : 1 cup espresso + 20 g butter

Ingredients
*Y ou can have a snack after
avocado - 70 g

breakfast or after lunch. spinach, arugula, iceberg lettuce - 100 g

zucchini - 100 g, dulled in oil (olive oil - 1 tbsp)

Instructions
1. Cut zucchini in thin slices, coat in oil, sprinkle
with salt, grill or pan.

2. Top ready zucchini with mixed greens and

avocado slices.
 Daily Macros

Day 5. Protein — 86g, Fat — 120g, Carbs — 25g, Calories — 1500

Breakfast lunch

Keto shakshuka Salad with crispy bacon

Ingredients Ingredients
chicken eggs - 2 pcs
kale - 100 g
bacon - 100 g
wine vinegar - 1 tbsp

tomato - 100 g
garlic powder - 1 tsp
walnuts - 20 g
dijon mustard without sugar - 1 tsp

olive oil - 1 tbsp salt, pepper - to taste blue cheese - 40 g

olive oil - 1 tbsp

pear - 30 g lettuce of your choice - 70 g

Instructions
Instructions
1. Heat oil in a small skillet, add sliced tomato
and spices, sauté 3-4 minutes until soft.
1. Sprinkle a slice of bacon with 1 teaspoon olive oil and season
with salt on both sides.

2. Add kale and sauté for a further 2-3 minutes. 2. Bake in the oven for 20-30 minutes until crispy and
Make two holes in the sauce and crack two
eggs.
golden-brown. In the meantime, cut blue cheese and pear
into cubes and set aside, crush the walnuts.

3. Cover the skillet and cook for 4-5 minutes

3. Mix lettuce with dijon mustard, wine vinegar and olive oil,
over low heat, until egg whites are set. Season
with salt and serve. remove the crispy bacon from the oven, let it cool, then cut
into cubes, add to the salad and enjoy.

snack dinner

Intermittent fasting day - no snack, but early

dinner

Stuffed peppers "three

*You can have a snack after
cheeses"
breakfast or after lunch. Ingredients
bell pepper - 1 pcs (100-130 g)
ricotta - 50 g

egg - 1 pcs
garlic powder- 1 tsp

parmesan cheese - 25 g
spinach - 30 g
mozzarella - 25 g

Instructions
1. Preheat the oven to 180 degrees С.

2. Cut in halves and deseed bell pepper.

3. Combine cheese, eggs and garlic powder in a blender or food

processor.

4. Stuff pepper halves with the mixture, top with spinach and
lightly press with the fork.

5. Wrap peppers in aluminum foil, bake for 30-35 minutes.

6. Take peppers out of the oven, remove the aluminum foil

 Daily Macros

Day 6. Protein — 82g, Fat — 116g, Carbs —32g, Calories — 1450

Breakfast lunch

Cauliflower fritters Turkey stew with spinach

Ingredients Ingredients
Ingredients:
egg- 1 pcs
spinach -100 g

almond flour - 25 g
uncooked cauliflower - 250 g
butter 30 g

cheddar cheese - 35 g
spring onion - 20 g (optional)
cooked turkey thighs - 100 g

mozzarella - 20 g

avocado oil (or olive oil) - 1 tbsp lemon juice - 2 tbsp

uncooked broccoli - 100 g

Instructions
1. Grind cauliflower in a blender -make cauliflower rice. Place in
a bowl, season with salt and leave to rest for 10 minutes.
Instructions
2. Add almond flour, cheese and egg, mix thoroughly.
1. Heat up oil in the skillet and sauté spinach. Once cooked add
the cooked turkey thighs. Cook all together for 2-3 minutes,
3. Preheat the skillet over medium heat, add avocado oil, cook
add cut broccoli, cook for a further 3-4 minutes until broccoli is
the fritters 1-3 minutes on each side. Once cooked, place on a
al-dente.

plate with paper towels to drain excess oil and moisture.

2. Before serving drizzle with lemon juice.

4. Serve topped with spring onion!

snack dinner

Caprese Salad with fish

Ingredients Ingredients
mozzarella - 50 g
avocado - 50 g

tomato - 50 g
cashew - 15 g

basil lettuce (you can mix different other greens) - 70 g

Instructions salted salmon - 50 g

lemon juice - 2 tbsp

1. Slice tomatoes, top with basil leaves and

mozzarella.
olive oil - 1 tsp

*You can have a snack after

salt to taste
breakfast or after lunch.
Instructions
1. Mix together all the ingredients, add lemon
juice and olive oil. Season with salt.
 Daily Macros

Day 7. Protein — 80g, Fat — 119g, Carbs — 27g, Calories — 1480

Breakfast lunch

Scrambled eggs with Baked salmon with zucchini

vegetables and arugula
Ingredients Ingredients

3 eggs - use 3 egg yolks and 2 egg whites

zucchini - 170 g
lemon juice - 1 tbsp

mozzarella - 25 g
olive oil - 3 tsp
salt, pepper - to taste

cucumber - 100 g
arugula - 50 g

green bell pepper - 100 g

fresh salmon - 130 g

black olives - 50 g

Instructions Instructions

1. Whisk eggs, pour onto preheated skillet.

1. Cut zucchini lengthwise, cook on the griddle or on the pan with
oil.

2. Add chopped bell pepper, shredded

mozzarella, cover and cook until eggs are set.
2. Bake salmon in the oven at 200 degrees C for 20 minutes.

3. Serve with sliced cucumber and black olives. 3. Place grilled zucchini in a large bowl, place salmon pieces on
top, cover with arugula, and sprinkle with lemon juice.

snack dinner

Ingredients
Baked mackerel with
parmesan cheese - 30 g

radish - 50 g
sautéed spinach
cucumber - 50 g

Ingredients
*Y ou can have a snack after

breakfast or after lunch. fresh mackerel 130 g

lettuce of your choice - 100 g

spinach - 100 g
avocado - 50 g

butter 82,5% - 40 g olive oil - 2 tsp

Instructions

1. Bake mackerel in the oven at 200 degrees C

for 20 minutes.

2. Sauté spinach in butter, season with salt.

3. Mix together lettuce and avocado, sprinkle

with olive oil. Serve with fish.

 Daily Macros

Day 8. Protein — 67g, Fat — 119g, Carbs — 36g, Calories — 1450

Breakfast lunch

Keto porridge with nuts Sautéed mushrooms with

Ingredients salad
flax meal (you can grind flax erythrol (stevia extract) - to
seeds in a coffee grinder or food taste
Ingredients
processor) - 10 g

almond milk - 150 ml

baby spinach and iceberg lettuce mix - 100 g

almond flour - 30 g

coconut oil - 1 tsp

Champignon mushrooms - 200 g

ground sesame - 10 g
blueberry - 20 g butter - 20 g

cooking cream 20% - 30 ml

Instructions macadamia nuts - 30 g

1. In a large bowl mix together flax meal, almond flour, ground

sesame seeds, erythrol and salt. If you don´t have flax meal or avocado - 50 g
ground sesame, it´s easy to make it at home. Just grind the
seeds in the coffee grinder or food processor.
Instructions
2. Add to the mixture a 1/2 cup of almond milk and place in the 1. Wash and slice the mushrooms. In the pan sauté
microwave for 1 minute. Stir. Place back in the microwave for mushrooms with butter and cream.

(1) minute. If you want you can add a little more almond milk
2. Mix together all the salad ingredients: baby spinach,
and top with blueberries.
iceberg lettuce avocado and nuts.

snack dinner

Ingredients
Creamy cauliflower with
parmesan cheese - 40 g

cucumber - 100 g
cheese
cherry tomatoes - 100 g

Ingredients
*You can have a snack after

raw cauliflower - 230 g

bacon - 30 g

breakfast or after lunch.

mozzarella - 50 g
cucumber - 100 g

cooking cream 20% - 30 ml

arugula - 30 g

Instructions
1. Cook cauliflower in cream, season with salt and spices to
taste.

2. Top with shredded mozzarella before serving. While the

cauliflower is cooking - fry bacon and mix it with greens.

3. Serve with sliced cucumber and arugula..

 Daily Macros

Day 9. Protein — 72g, Fat — 116g, Carbs — 34g, Calories — 1400

Breakfast lunch

Frittata with Grilled salmon with

mushrooms and herbs avocado sauce
Ingredients Ingredients
champignon salmon - 150 g
red onion - 30 g

chicken eggs - 2 egg yolks, 1 egg

mushrooms - 100 g

white
salt, pepper, lemon juice - to cherry tomatoes - 70 g

dill, basil, parsley - 20 g

taste

cheddar cheese - 30 g
baby spinach - 50 g
arugula - 50 g
avocado 100 g
spinach - 30 g
butter - 20 g
Instructions Instructions
1. Cook champignons in butter and spinach for 2-3 minutes. 1. Season salmon with salt and pepper, grill it, sprinkle
Whisk and add eggs and grated cheese.
with lemon juice before serving.

2. Place in the oven and bake at 170 degrees C for 20 minutes.

2. Meanwhile: cut avocado into small pieces, smash with
a fork, sprinkle with lemon juice, add chopped tomato
3. Serve topped with herbs and ruccola, sprinkle with lemon
and red onion. Serve the sauce on top of the grilled
juice.
salmon with spinach on the side.

snack dinner

Ingredients Warm salad with bacon

coconut slices - 50 g

Ingredients
*You can have a snack after

olives/black olives without seeds - 100 g

breakfast or after lunch.

bacon - 50 g

arugula 30 g

lettuce - 20 g

cucumber - 150 g

For the vinaigrette:

lemon juice 2 tbsp

Instructions
1. Wash and dry lettuce and vegetables.

2. Cook the bacon on a skillet without oil.

3. Mix together all the ingredients, add bacon,

sprinkle with lemon juice, add salt to taste.
 Daily Macros

Day 10. Protein — 71g, Fat — 98g, Carbs — 25g, Calories — 1260

Breakfast lunch

Keto shakshuka Chicken curry with broccoli

Ingredients
Ingredients
coconut cream - 50 ml
chicken thighs without
chicken eggs - 2 pcs
kale - 100 g
skin and bone - 130 g

broccoli - 100 g

tomato - 100 g
garlic powder - 1 tsp
butter - 15 g

herbs of your choice - 50 g

olive oil - 1 tbsp salt, pepper - to taste onion - 20 g

ginger, curry powder,
turmeric - to taste
Instructions
1. Heat oil in a small skillet, add sliced tomato Instructions
and spices, sauté 3-4 minutes until soft.

1. Season salmon with salt and pepper, grill it, sprinkle

2. Add kale and sauté for a further 2-3 minutes. with lemon juice before serving.

Make two holes in the sauce and crack two

2. Meanwhile: cut avocado into small pieces, smash
eggs.

with a fork, sprinkle with lemon juice, add chopped

3. Cover the skillet and cook for 4-5 minutes tomato and red onion. Serve the sauce on top of the
over low heat, until egg whites are set. Season grilled salmon with spinach on the side.
with salt and serve.

snack di nner

Ingredients
Stuffed peppers "three
philadelphia cream cheese - 50 g
cheeses"
cucumber, cut in sticks - 100 g
Ingredients
*You can have a snack after
bell pepper - 1 pcs (100-130 g)
ricotta - 50 g

breakfast or after lunch.

egg - 1 pcs
garlic powder- 1 tsp

parmesan cheese - 25 g
spinach - 30 g
mozzarella - 25 g

Instructions
1. Preheat the oven to 180 degrees С.

2. Cut in halves and deseed bell pepper.

3. Combine cheese, eggs and garlic powder in a blender or food

processor.

4. Stuff pepper halves with the mixture, top with spinach and
lightly press with the fork.

5. Wrap peppers in aluminum foil, bake for 30-35 minutes.

6. Take peppers out of the oven, remove the aluminum foil

 Daily Macros
Day 11. Protein — 80g, Fat — 116g, Carbs — 27g, Calories — 1450

Breakfast lunch

Keto-pancakes with Stewed chicken in a creamy

mascarpone sauce with green beans
Ingredients Ingredients
almond flour - 30 g
stevia or another sugar chicken thighs without skin spinach - 30 g

substitute - to taste
and bone - 130 g
green beans - 100 g

coconut cream - 50 ml

cream cheese (philadelphia or cooking cream 30% - 30 ml

salt, pepper, nutmeg -
egg - 1 pcs
mascarpone) - 50 g

olive oil - 1 tsp

to taste
baking powder - 1 tsp blueberry - 50 g
onion - 50 g

Instructions Instructions
1. Whisk together eggs and cream, add flour and mix well. 1. Sauté onion in oil 1-2 minutes, add sliced chicken, cook for 5-7
Add baking powder and sweetener to the mixture. If you minutes. Add cream and cook for a further 10 minutes.

want the pancake mix to be more liquid, you can add 2. Add green beans and cook for 3-5 minutes, add chopped
some water.
spinach at the end, season with salt and pepper.
2. Preheat a non-stick pan without oil and cook pancakes on
both sides. Spread cream cheese over pancakes and top
with blueberries.

snack dinner

Beef stroganoff with

Intermittent fasting day - no snack, but early
dinner

*You can have a snack after

breakfast or after lunch. zucchini in cheese sauce

Ingredients
beef - 130 g
zucchini - 150 g

parmesan cheese - 20 g
cucumber - 100 g

cooking cream 30% - 30 ml

olive oil - 1 tsp

Instructions
1. Pound beef with meat tenderizer, cut into thin slices.

Cook in oil for 2-3 minutes, season with salt and pepper,
2. add cream, cover and let it simmer for 3-5 minutes.

Meanwhile place zucchini on the griddle, slice cucumber

3. and sprinkle with balsamic vinegar. Serve meat with
vegetables.
 Daily Macros

Day 12. Protein —76g, Fat — 129g, Carbs — 35g, Calories — 1500

Breakfast lunch

Bell peppers stuffed Shrimp salad with

with cheese and egg avocado and olives
Ingredients Ingredients
bell pepper - 100 g (1 medium)
cucumber - 50 g
arugula, spinach, chard, avocado oil - 1 tbsp

kale mix - 50 g

mozzarella - 30 g
cherry tomatoes - 50 g
olives - 50 g

cooked shrimp - 100 g

egg - 1 pcs
iceberg lettuce - 30 g cucumber - 100 g
avocado 1/2 pcs - 50 g
philadelphia cream cheese - 30 g

Instructions Instructions
1. Slice bell peppers in halves, deseed. Whisk together
1. Sauté onion in oil 1-2 minutes, add sliced chicken,
eggs, mozzarella and cream cheese, season with salt
cook for 5-7 minutes. Add cream and cook for a
and place in the microwave for 5-6 minutes or in the
further 10 minutes.

oven at 180 degrees C for 20 minutes.

2. Add green beans and cook for 3-5 minutes, add

2. Serve with chopped vegetables.
chopped spinach at the end, season with salt and
pepper.

snack dinner

Keto milkshake Chicken, stuffed with cheese

Ingredients and pesto
coconut milk - 100 ml

Ingredients
coconut cream - 70 ml

chicken thighs without skin and bone - 130 g

peanut butter - 30 g

philadelphia cream cheese - 50 g

stevia - to taste

pesto - 50 g

strawberry (fresh or frozen) - 30 g

greens of your choice - 30 g

Instructions cucumber 100 g

1. Blend all ingredients in a blender.

avocado oil - 1 tbsp

*You can have a snack after

Instructions
breakfast or after lunch. 1. Tenderize the meat, season with salt and pepper. Spread cream
cheese on chicken, fold and fix with toothpicks making a pocket.
Preheat oven to180 degrees C and bake for 30 minutes.

2. When serving - take out the toothpicks, top with pesto. Serve
with greens, sliced cucumber sprinkled with oil.
 Daily Macros
Day 13. Protein — 67g, Fat — 113g, Carbs — 33g, Calories — 1400

Breakfast lunch

Chia seed pudding with Green scrambled

coconut cream and shredded eggs with salmon
coconut Ingredients
eggs - 2 pcs
lightly salted salmon- 50 g

Ingredients spinach 20 g (fresh or arugula - 20 g

frozen)

coconut cream 50 ml
peanut butter - 20 g
cherry tomatoes - 50 g
cheddar cheese - 20 g

almond milk - 100 ml

blueberry - 30 g
olives - 30 g
chia seeds - 8 tsp

shredded coconut - 10 g Instructions

1. Whisk together eggs, add shredded cheese and 2-3 tbsp
Instructions water. Mix well or blend together until you get smooth cream.

1. 30 minutes before the meal or overnight: mix 2. Add spinach to the egg-mixture. Cook on a pan like a
together chia seeds with coconut cream and pancake.

almond milk. Top with shredded coconut,

3. Place pancake on a plate, fold it in half, stuff with arugula,
blueberries and peanut butter. chopped tomatoes and salmon.

snack dinner

Chocolate yogurt M ackerel, fried in ghee with

Ingredients zucchini
greek yogurt 10% - 100 ml
Ingredients
cacao powder - 10 g

mackerel - 130 g

stevia - to taste

ghee - 30 g

strawberry, fresh or frozen - 30 g

zucchini - 100 g

champignon mushrooms - 100 g

Instructions spring onion, dill - 10 g

1. Blend together all the ingredients.

salt, pepper, lemon juice - to taste
*You can have a snack after
Instructions
breakfast or after lunch. 1. H eat the ghee (10g) in the pan and fry mackerel on both sides.
Season with salt and pepper, sprinkle with lemon juice before
serving.

Cook cubed zucchini and mushrooms in the rest of the ghee.

2. Season with salt and pepper. Serve with fish. Top with greens.

 Daily Macros

Day 14. Protein — 58g, Fat — 99g, Carbs —25g, Calories — 1200

Breakfast lunch

Scrambled eggs with ham, Turkey stew with spinach

cheese and vegetables Ingredients
spinach -100 g

Ingredients
butter 30 g

eggs - 2 pcs
cauliflower - 100 g

cooked turkey thighs - 100 g

ham - 30 g
greens of your choice - 20 g

lemon juice - 2 tbsp

olive oil - 1 tbsp

salt, pepper - to taste
uncooked broccoli - 100 g
philadelphia cream cheese - 30 g

Instructions Instructions
1. Heat oil in the pan and cook chopped cauliflower for 1-2 1. Heat up oil in the skillet and sauté spinach. Once cooked add
minutes. Add cubed bacon.
the cooked turkey thighs. Cook all together for 2-3 minutes,
add cut broccoli, cook for a further 3-4 minutes until broccoli is
Whisk eggs, salt, cheese and blend all together. Pour the
al-dente.

2. egg mixture over the cauliflower with bacon and cook

until eggs are done.
2. Before serving drizzle with lemon juice.
3. Garnish with greens of your choice, serve.

snack dinner

Slice of cheese, ham and Warm salad

vegetables Ingredients
avocado - 70 g

Ingredients
spinach, arugula, iceberg lettuce - 100 g

cheddar cheese - 30 g

zucchini - 100 g, dulled in oil (olive oil - 1 tbsp)

ham 20 g

lettuce - 20 g
Instructions
tomato - 50 g
1. Cut zucchini in thin slices, coat in oil, sprinkle
with salt, grill or pan.

Instructions 2. Top ready zucchini with mixed greens and

1. Cut cheddar cheese and ham in thin slices, avocado slices.
put lettuce and sliced tomato on top, roll up
and enjoy.

*You can have a snack after

breakfast or after lunch.

 Daily Macros

Day 15. Protein — 65g, Fat — 111g, Carbs — 35g, Calories — 1370

B re a k fa st l unc h

A vocado-boats Shrimp salad with avocado

Ingredients and olives
avocado - 2 pcs (150 g)
bell pepper - 70 g

quail egg - 8 pcs

dill - 20 g
Ingredients
cooked shrimp - 100 g
avocado oil - 1 tbsp

pumpkin seeds - 10 g

avocado 1/2 pcs - 50 g

olives - 50 g

arugula, spinach, chard, cucumber - 100 g

Instructions kale mix - 50 g
1. Cut avocado in halves, with a spoon make a hole big enough
for the eggs, crack 2 eggs into each half of avocado.

2. Season with salt and pepper.

Instructions
3. Preheat the oven to 180 degrees C. Bake for 20 minutes.
1. Sauté onion in oil 1-2 minutes, add sliced chicken, cook for
5-7 minutes. Add cream and cook for a further 10 minutes.

4. Slice bell peppers and top with the rest of avocado.

2. Add green beans and cook for 3-5 minutes, add chopped
5. When the avodado boats and bell peppers are ready spinach at the end, season with salt and pepper.
garnish them with the dill and serve.

sn a c k dinner

Chocolate mousse B aked cheese with nuts

Ingredients Ingredients
50 ml cream 33%
salt
olive oil - 1 tbsp

coconut cream - 30ml

raspberries
walnuts - 10 g

cacao powder - 20 g
stevia or another sugar Camembert / Brie cheese
substitute - to taste
- 100 g
1 tsp vanilla

Instructions Instructions
1. Whip the cream
1. Preheat the oven to 200 degrees С

2. Melt the chocolate and add a pinch of salt and vanilla to it. Stir 2. Finely chop nuts, herbs and garlic. Add the spices and
and add the cacao powder to the cream.
mix with olive oil.

3. Let it cool in the fridge for 30 minutes. Garnish with raspberries.

3. Top cheese with nut mixture and bake in the oven for
15 minutes.

4. Serve hot!
*You can have a snack after breakfast or after lunch.
 Daily Macros
Day 16. Protein — 53g, Fat — 92g, Carbs — 30g, Calories — 1190

Breakfast lunch

Keto shakshuka Keto-flatbread

Ingredients Ingredients
chicken eggs - 2 pcs
kale - 100 g
coconut flour - 50 g
salt, baking powder - 1/2 tsp

tomato - 100 g
garlic powder - 1 tsp
almond flour - 20 g
butter or coconut oil (melted) - 20 g

olive oil - 1 tbsp salt, pepper - to taste garlic powder - to taste

ham - 50 g

warm water - 100-150 ml

Instructions
Instructions 1. Mix together all the dry ingredients

1. Heat oil in a small skillet, add sliced tomato and spices, 2. Add melted butter and water to the dry mix. Stir with a spatula
sauté 3-4 minutes until soft.
and let the dough rest for about 10 minutes. You will get a viscous
2. Add kale and sauté for a further 2-3 minutes. Make two dough, similar to clay.

holes in the sauce and crack two eggs.

3. Moisten your hands with water and divide the dough into several
3. Cover the skillet and cook for 4-5 minutes over low heat, parts (you will have medium size flatbreads) or in 10 parts (mini
until egg whites are set. Season with salt and serve. flatbreads, easier to fry).

4. Shape the flatbreads and cook on the oiled pan over the medium
heat. 3-4 minutes on each side. Serve the flatbreads warm.

5 When serving the naan, sprinkle generously with dill (squeeze

garlic on it if desired). Or add a piece of ham on top.

snack dinner

Ingredients Cucumber-tomato snack

Coconut slices - 40 g

with cheese
*You can have a snack after

Ingredients
breakfast or after lunch.
tomato - 100 g
cheddar cheese - 30 g

cucumber - 100 g
garlic- 1 clove

Philadelphia or any other cream salt and pepper - to taste

cheese (60-70% fat) - 60 g

dill - 20 g

Instructions
1. Slice cucumber and tomato.

2. In a bowl mix cream cheese and garlic, add a bit of

shredded cheddar and dill. Season with salt.

3. Place the cheese mix on top of the vegetables.

 Daily Macros
Day 17. Protein —80g, Fat — 102g, Carbs — 28g, Calories — 1300

Breakfast lunch

Scrambled eggs and Salad with bacon

salad with salmon Ingredients
cheddar cheese - 40 g
cucumber - 150 g

Ingredients bacon - 60 g
chinese cabbage (or kale) - 100 g

For scrambled eggs: For the salad: cherry tomatoes - 70 g

avocado oil - 1 tbsp
egg - 1 whole
salmon 70 g

cherry tomatoes - 30 g
oil of choice - 1 tsp
Instructions
broccoli - 50 g pine nuts 30 g
1. W ash and dry lettuce and vegetables.

broccoli and mixed 2. Cook the bacon on a skillet without oil.

salad greens - 50 g
3. Mix together all the ingredients, add bacon,
Instructions sprinkle with lemon juice, add salt to taste.
1. Heat oil in the skillet, add chopped vegetables, whisk the
egg with 1 tbsp of water and add it to the mix.

2. Mix together all the salad ingredients, add oil.

snack dinner

Ingredients Mu ssels in tomato sauce

Almonds - 30 g

Ingredients
mussels - 400-500 g
garlic- 1 tbsp

*You can have a snack after

tomato - 100 g
salt and pepper - to taste

breakfast or after lunch.

olive oil - 1 tbsp basil, oregano - to taste

Instructions
1. Preheat pan for the mussels.

2. Place frozen mussels into the pan, cover and leave for 3-4 minutes.
During this time, mussels will have time to open the shells.

Add tomato, salt, pepper, garlic, herbs and olive oil to the mussels.
3. Stir well, put the heat down to low and cook for 5 minutes.
 Daily Macros

Day 18. Protein — 56g, Fat — 95g, Carbs — 33g, Calories — 1200

Breakfast lunch

Yogurt with nuts and berries Squid with pesto

Ingredients and baby spinach
yogurt 10% - 100 ml
Pinch of cinnamon

cream 30% - 50 ml
raspberries - 40 g
Ingredients
squid - 150 g
garlic - 2 cloves

Nut mix - 30 g stevia or another sugar

substitute - optional olive oil - 1 tbsp
salt and pepper - to taste

pesto - 40 g arugula - 30 g

Instructions cherry tomatoes - 50 g

1. Whip the cream. Depending on your mixer, cream brand

and temperature, you will need approx. 5-10 minutes
Instructions
2. Mix yogurt with whipped cream, add cinnamon and your 1. Cut the squid, cook for 2 minutes in oil, adding big
favorite nuts. You can chop the nuts if you want. Top with pieces of garlic. Remove the garlic after.

the berries( fresh or frozen).

2. Top squid with pesto, serve with arugula and tomato.

snack dinner

Intermittent fasting day - no snack, but early dinner

Stuffed peppers "three cheeses"

Ingredients
*You can have a snack after

bell pepper - 1 pcs (100-130 g)

mozzarella - 25 g

breakfast or after lunch.

egg - 1 pcs
ricotta - 50 g

parmesan cheese - 25 g
garlic powder - 1 tsp

spinach - 30 g
Instructions
1. Preheat the oven to 180 degrees С.

2. Cut in halves and deseed bell pepper.

3. Combine cheese, eggs and garlic powder in a blender or

food processor.

4. Stuff pepper halves with the mixture, top with spinach

and lightly press with the fork.

5. Wrap peppers in aluminum foil, bake for 30-35 minutes.

6. Take peppers out of the oven, remove the aluminum foil

 Daily Macros

Day 19. Protein — 76g, Fat — 121g, Carbs — 27g, Calories — 1450

Bre akfa st l unc h

Scrambled eggs with Fish with salad

cauliflower Ingredients
cucumber - 100 g
For the vinaigrette:

Ingredients baked or salted mackerel 1 tbsp olive oil +1 tsp

chicken eggs - 2 pcs
mixed herbs - 50 g
- 170 g
mustard
olive oil -1 tsp
cheddar cheese - 40 g lettuce mixed with
chinese cabbage - 150 g
cauliflower - 120 g

Instructions Instructions
1. Whisk the eggs, pour into the hot oiled skillet.

1. Bake the mackerel or use the ready store bought salted mackerel.

2. Divide cauliflower in florets, cook al-dente for approx. 5-7 min.

2. Mix together sliced cucumber and lettuce. Pour the vinaigrette

3. When ready serve it topped with grated cheddar cheese, over the salad.
garnish scrambled eggs with mixed herbs.

sn a c k dinner

Coconut cookies Cucumber-tomato snack

Ingredients with cheese
egg - 1 whole
pinch of vanilla

shredded coconut - 50 g sweetener (stevia, erythrol) Ingredients

- to taste tomato - 100 g
cheddar cheese - 30 g

cucumber - 100 g
garlic- 1 clove

Instructions Philadelphia or any other cream salt and pepper - to taste

cheese (60-70% fat ) - 60 g

dill - 20 g
1. Preheat the oven to 180 degrees C.

2. Whisk the egg with vanilla and sweetener.

3. Add shredded coconut and stir well.

Instructions
1. Slice cucumber and tomato.

4. Form the balls from this mixture and place on the baking paper.
Slightly press down the balls to achieve the cookie shape.
2. In a bowl mix cream cheese and garlic, add a bit of shredded
cheddar and dill. Season with salt.

5. Bake for 10-12 minutes until slightly brown.

3. Place the cheese mix on top of the vegetables.

*You can have a snack after breakfast or after lunch.

 Daily Macros
Day 20. Protein — 73g, Fat — 115g, Carbs —34g, Calories — 1400

Breakfast lunch

Scrambled eggs with Sautéed vegetables with bacon

greens and cheese Ingredients
bell peppers - 70 g
broccoli - 100 g

Ingredients zucchini - 100 g

bacon - 100 g

chicken egg - 4 pcs (use 4 mixed greens (spinach, onion - 30 g butter - 20 g

egg yolks and 1 egg white)
arugula, kale) - 50 g

olive oil - 1 tsp

parmesan cheese - 20 g
Instructions
1. Chop onion and sauté in oil covered with a lid. Cut all other
Instructions vegetables into small pieces Add them to the onion and cook
for 5-7 minutes.

1. Preheat olive oil in the skillet, mix together egg yolks

with one egg white, blend using mixer.
2. Add cubed bacon. Cook all together for a further 2-3 minutes.
If desired - add any favorite spices, season with salt.
2. Season with salt to taste.

3. Grate parmesan cheese, mix with the eggs.

4. Cook the mix and serve with mixed greens on top.

snack dinner

Ingredients
Parmesan cheese - 40 g
Cucumber - 100 g

Cucumber salad with

Brazil nuts - 30 g Cherry tomatoes - 100 g cream cheese
Ingredients
Instructions
cucumber - 200 g
yogurt 10% - 100 ml

1. Slice tomatoes, top with basil leaves

and mozzarella.

dill - 20 g
Philadelphia cream
cheese - 70 g

cilantro and parsley - 10 g

garlic, salt, pepper - to

*You can have a snack after
cherry tomatoes - 50 g
taste

breakfast or after lunch.

Instructions
1. Chop the greens, vegetables, add yogurt and cream cheese,
add garlic if you want.
 D a i ly M a c r o s

Day 21. Protein — 69g, Fat — 120g, Carbs — 32g, Calories — 1450

B r e a k fa s t lu n c h

Chia seed pudding with Zucchini stuffed with cheese

coconut cream and shredded and crispy bacon

coconut Ingredients

zucchini - 200 g
olive oil - 2 tbsp

Ingredients
mozzarella - 70 g
garlic - optional

coconut cream 50 ml
peanut butter - 20 g

tomato - 100 g
lemon juice - 1 tbsp

almond milk - 100 ml

blueberry - 30 g
greens( dill, cilantro, salt, pepper - to taste

chia seeds - 8 tsp

parsley) - 20 g

shredded coconut - 10 g

Instructions

1. Cut zucchini lengthwise, remove the seeds, making a space for filling.

Instructions

2. Preheat the oven to 180 degree C.

1. 30 minutes before the meal or overnight: mix together

chia seeds with coconut cream and almond milk. Top Mix together shredded cheese with finely cut (or blended) tomato
3.
with shredded coconut, blueberries and peanut butter. and garlic, finely chopped greens, salt and oil.

4. Stuff zucchini with the mixture, bake 25 minutes.

s n ac k dinner

Ingredients Baked salmon with salad

Philadelphia cream cheese - 50 g

Ingredients
Cucumber, cut in sticks - 100 g

raw salmon - 130 g

hazelnut - 10 pcs

black olives - 20 g
kale - 50 g

*You can have a snack after

olive oil - 2 tsp lettuce - 50 g

breakfast or after lunch.

Instructions

1. Bake salmon in the oven or cook on low heat in a pan

for 30 minutes.

2. Salad: mix together lettuce, kale and the rest of the

ingredients, drizzle oil over the salad. As soon as

salmon is ready - serve it with salad.