Since my husband has been doing the Keto Diet Plan since January 1, he has lost 35 pounds.
So, since I map out his weekly meal plan like I do for myself with Weight Watchers Freestyle, I thought today I would post his Keto Weekly Meal Plan for Beginners for the week of 2/11/19. Especially since everyday someone will ask me if I can post it or asks for Keto recipes.
So without further ado, below is my husband’s Keto Weekly Meal Plan for Beginners for the week of 2/11/19. If you would prefer just having the Keto recipes that I come up with, I will post them instead of the menu. So please let me know if you enjoy the menu or prefer just the recipes in the comments section below.Â
My husband basically limits his carbohydrate intake to roughly 30Â net carbs per day. Since he just began the Keto diet recently, he decided to start with drastically limiting his net carb intake. As well as focusing on increasing his fat intake and lowering his protein intake slightly.
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PIN FOR LATER ⇓
Keto Weekly Meal Plan for Beginners
Monday
Breakfast:
- Mediterranean Omelet (RECIPE FOLLOWS)
Mediterranean Omelet
1 Tablespoon of Extra Virgin Olive Oil
3 Large Eggs
1/4 Cup of Heavy Cream
2 Ounces of Feta Cheese
5 Sun Dried Tomatoes in Oil
2 Basil Leaves
1/8 Cup of Green Onion
1/4 Teaspoon of Fresh Ground Pepper
DIRECTIONS:
-
- In a saute pan, heat olive oil over medium heat.
- In a bowl, combine eggs and heavy cream. Whisk until combined. Add in pepper.
- Snip basil leaves, sun dried tomatoes and green onions with kitchen shears and stir into egg mixture.
- Reduce heat to low and pour eggs into saute pan. When eggs start to set around the rim of the pan, add in feta cheese. With the back of a spoon, lightly raise 1/2 of the omelet and fold it over the other 1/2 of the omelet, covering the feta cheese. Continue cooking until eggs are set and cheese is just beginning to melt.
- Enjoy!
- 1 Serving: (6 Grams Net Carbs, 1 Gram Fiber, 50 Grams of Fat, 28 Grams of Protein, 588 Calories)
PRINTABLE
- 1 Tablespoon of Extra Virgin Olive Oil
- 3 Large Eggs
- ¼ Cup of Heavy Cream
- 2 Ounces of Feta Cheese
- 5 Sun Dried Tomatoes in Oil
- 2 Basil Leaves
- ⅛ Cup of Green Onion
- ¼ Teaspoon of Fresh Ground Pepper
- In a saute pan, heat olive oil over medium heat.
- In a bowl, combine eggs and heavy cream. Whisk until combined. Add in pepper.
- Snip basil leaves, sun dried tomatoes and green onions with kitchen shears and stir into egg mixture.
- Reduce heat to low and pour eggs into saute pan. When eggs start to set around the rim of the pan, add in feta cheese. With the back of a spoon, lightly raise ½ of the omelet and fold it over the other ½ of the omelet, covering the feta cheese. Continue cooking until eggs are set and cheese is just beginning to melt.
- Enjoy!
Lunch:
- 1 Serving of Slow Cooker Spinach Artichoke Dip (RECIPE FOLLOWS); 1 Recipe Keto Pepperoni Chips
Slow Cooker Spinach Artichoke Dip
14 Ounce Can of Artichokes in Oil, Drained
1/2 Cup Each Sour Cream & Mayonnaise
8 Ounces of Cream Cheese, Room Temperature
1 Cup Grated Parmesan Cheese
1 Garlic Clove, Minced
1/2 Cup Frozen Spinach, Thawed
DIRECTIONS:
- Defrost frozen spinach in a colander. When thawed, squeeze out excess liquid. Also, remove cream cheese from the refrigerator and let it sit on the counter about 1 hour before beginning recipe.
- Drain artichokes hearts. In a mixing bowl, combine all the ingredients very well.
- Spray slow cooker with vegetable cooking spray and put on high heat. Pour combined ingredients into the slow cooker and cover. Cook on high for 2 hours. Stir before serving. Enjoy!
- 6 Servings: Per serving: (8 Grams Net Carbs, 3 Grams Fiber, 40 Grams Fat, 9 Grams Protein, 433 Calories)
PRINTABLE
- 14 Ounce Can of Artichokes in Oil, Drained
- ½ Cup Each Sour Cream & Mayonnaise
- 8 Ounces of Cream Cheese, Room Temperature
- 1 Cup Grated Parmesan Cheese
- 1 Garlic Clove, Minced
- ½ Cup Frozen Spinach, Thawed
- Defrost frozen spinach in a colander. When thawed, squeeze out excess liquid. Also, remove cream cheese from the refrigerator and let it sit on the counter about 1 hour before beginning recipe.
- Drain artichokes hearts. In a mixing bowl, combine all the ingredients very well.
- Spray slow cooker with vegetable cooking spray and put on high heat. Pour combined ingredients into the slow cooker and cover. Cook on high for 2 hours. Stir before serving.
- Enjoy!
Snack:
- 2 Hard Boiled Eggs (0 Carbs)
Dinner:Â
- 10 Ounces of Roast Beef (0 Net Carbs, 0 Fiber, 43 Grams Fat, 76 Grams Protein, 709 Calories)
- 1 Cup of Steamed Broccoli (6 Net Carbs, 5 Grams Fiber, 1 Gram of Fat, 4 Grams Protein, 55 Calories)
Tuesday
Breakfast:
- Creamy Crepes with Lemon Curd (BOTH RECIPES FOLLOW)
Creamy Crepes with Lemon CurdÂ
4 Ounces of Cream Cheese + 4 Large Eggs
Swerve Confectioner’s Sugar – Dusting
DIRECTIONS:
- Combine ingredients in a blender.Blend until smooth.
- Melt some butter or coconut oil in a crepe pan or saute pan over medium heat. When pan is hot, reduce to low heat and using a 1/4 cup measuring cup, pour batter into pan. Pick pan up and swirl crepe batter over entire pan. After about one minute, gently pull one side of crepe up and flip over onto other side and cook for another minute.
- Lay on a plate and continue cooking remaining crepes.
- Sprinkle servings of crepes with a small dusting of Swerve Confectioner’s Sugar Replacement and Lemon Curd for Dipping or Spreading. (Recipe for Lemon Curd follows)
- 4 Servings: Per serving: (2 Grams of Net Carbs, 0 Grams of Fiber, 14 Grams Fat, 8 Grams Protein, 159 Calories)Â
PRINTABLE:
- 4 Ounces of Cream Cheese + 4 Large Eggs
- Swerve Confectioner's Sugar - Dusting
- Combine ingredients in a blender.Blend until smooth.
- Melt some butter or coconut oil in a crepe pan or saute pan over medium heat. When pan is hot, reduce to low heat and using a ¼ cup measuring cup, pour batter into pan. Pick pan up and swirl crepe batter over entire pan. After about one minute, gently pull one side of crepe up and flip over onto other side and cook for another minute.
- Lay on a plate and continue cooking remaining crepes.
- Sprinkle servings of crepes with a small dusting of Swerve Confectioner's Sugar Replacement and Lemon Curd for Dipping or Spreading. (Recipe for Lemon Curd follows)
DeeDeeDoes Lemon Curd
1 Cup Pure Erythritol
Tablespoon of Lemon Zest
1/2 Cup of Lemon Juice
Teaspoon of Salt
3 Large EggsÂ
3 Egg Yolks
4 Tablespoons of Cold Unsalted Butter, Cut Small
DIRECTIONS:
- Whisk Erythritol, lemon zest, lemon juice and salt in a medium saucepan. Whisk the whole eggs and yolks in a small bowl, then whisk into lemon mixture.
- Cook mixture over medium heat, whisking constantly, until it resembles pudding, 6 to 8 minutes. Remove from heat and whisk in butter a few pieces at a time until incorporated.
- Strain mixture through a fine mesh sieve into a small bowl, pushing it through with a rubber spatula. Press plastic wrap directly onto surface to prevent a “skin” from forming.
- Refrigerate for at least 4 hours and this will keep in the refrigerator for up to five days.
- Serve with Creamy Crepes Recipe. Enjoy!
- This makes about 1 and 2/3 cups of curd. For 5 servings, each serving is about 1/3 cup: (2 Net Carbs, 0 Fiber, 14 Grams Fat, 5 Grams Protein and 175 Calories).
PRINTABLE
- 1 Cup Pure Erythritol
- Tablespoon of Lemon Zest
- ½ Cup of Lemon Juice
- Teaspoon of Salt
- 3 Large Eggs
- 3 Egg Yolks
- 4 Tablespoons of Cold Unsalted Butter, Cut Small
- Whisk Erythritol, lemon zest, lemon juice and salt in a medium saucepan. Whisk the whole eggs and yolks in a small bowl, then whisk into lemon mixture.
- Cook mixture over medium heat, whisking constantly, until it resembles pudding, 6 to 8 minutes. Remove from heat and whisk in butter a few pieces at a time until incorporated.
- Strain mixture through a fine mesh sieve into a small bowl, pushing it through with a rubber spatula. Press plastic wrap directly onto surface to prevent a "skin" from forming.
- Refrigerate for at least 4 hours and this will keep in the refrigerator for up to five days.
- Serve with Creamy Crepes Recipe. Enjoy!
Lunch:
- 10 ounces of Boneless Chicken Thighs in Air Fryer (0 Net Carbs, 0 Grams of Fiber, 40 grams of Fat, 85 grams of Protein, 720 Calories) with 2 Tablespoons of Coconut Oil (0 Net Carb, 0 Grams of Fiber, 27 Grams of Fat, 0 Grams of Protein, 243 Calories) + SeasoningsÂ
- 1/2 Avocado (1 Net Carb, 5 Grams of Fiber, 10 Grams of Fat, 1 Gram of Protein, 114 Calories)
Snack:
- 2 Hard Boiled Eggs (0 Carbs)
Dinner:
- 2 Cans of Tuna Packed in Oil (0 Net Carbs, 0 Grams of Fiber, 29 Grams of Fat, 76 Grams of Protein)
- 1/2 Cup of Mayonnaise (1 Net Carb, 0 Grams of Fiber, 82 Grams of Fat, 1 Gram of Protein, 748 Calories)
- 6 Large Romaine Lettuce Leaves (2 Net Carbs, 4 Grams of Fiber, 1 Gram of Fat, 2 Grams of Protein, 29 Calories)
Wednesday
Breakfast:
- Same as Monday
Lunch:
- 2 Servings of Creamy Shrimp Bisque (RECIPE FOLLOWS)
Creamy Shrimp Bisque
3 Tablespoons of Unsalted Butter
1 Pound of Large Shrimp, Peeled & Deveined (Keep Shells)
6 Cups of Water
1 Teaspoon of Salt
3 Fresh Thyme Sprigs
2 Celery Stalks, Thinly Sliced
1 Garlic Clove, Minced
1/2 Tablespoon of Thick-It-Up Thickener
2 Tablespoons of Tomato Paste
1 1/2 Cups of Heavy Cream
Pinch of Cayenne Pepper
Fresh Parsley, for Serving
DIRECTIONS:
- Melt 1 tablespoon of butter over high heat in a large pot. Add the shrimp shells and cook, stirring, until lightly browned, about 5 minutes. Stir in the water, 1/2 teaspoon of salt, and fresh thyme. Simmer, uncovered for 15 minutes. Strain the liquid into a bowl and discard the solids.
- Return the empty pot to stove and add 1 more tablespoon of the remaining butter. Add shrimp and cook until they are pink, but not quite cooked through, about 2 minutes. Remove shrimp with a slotted spoon to a bowl. Add remaining tablespoon of butter, celery, garlic and a large pinch of salt to the pot. Cook over medium heat until soft, about 5 minutes. Stir in the Thick-It-Up Thickener, tomato paste and cook, stirring for 2 minutes.
- Slowly pour in the reserved shrimp broth. Bring to a simmer and cook for 5 minutes. Stir shrimp back into pot and simmer until shrimp are cooked through, about 2 minutes.
- Working in batches, transfer soup to a blender or food processor and puree until smooth. Return soup to the pot and stir in the cream and cayenne and remaining salt. Simmer until hot. Ladle into bowls and sprinkle with fresh parsley. Enjoy!
- This makes 6 servings. Per serving: (3 Net Carbs, 1 Gram of Fiber, 27 Grams of Fat, 13 Grams of Protein, 307 Calories).
PRINTABLE
- 3 Tablespoons Unsalted Butter
- 1 Pound Large Shrimp, Peeled (Keep Shells)
- 6 Cups of Water
- 1 Teaspoon Salt
- 3 Fresh Thyme Sprigs
- 2 Celery Stalks, Thinly Sliced
- 1 Garlic Clove, Minced
- ½ Tablespoon of Thick-It-Up Thickener
- 2 Tablespoons Tomato Paste
- 1½ Cups Heavy Cream
- Pinch of Cayenne Pepper
- Fresh Parsley, for Serving
- Melt 1 tablespoon of butter over high heat in a large pot. Add the shrimp shells and cook, stirring, until lightly browned, about 5 minutes. Stir in water, ½ teaspoon of salt, and fresh thyme. Simmer, uncovered for 15 minutes. Strain liquid into a bowl and discard solids.
- Return empty pot to stove and add 1 more tablespoon of butter. Add shrimp and cook until they are pink, about 2 minutes. Remove shrimp with a slotted spoon to a bowl. Add remaining butter, celery, garlic and a large pinch of salt to the pot. Cook over medium heat until soft, about 5 minutes. Stir in the Thick-It-Up Thickener, tomato paste and cook, stirring for 2 minutes.
- Slowly pour in reserved shrimp broth. Bring to a simmer and cook for 5 minutes. Stir shrimp back into pot and simmer for 2 more minutes.
- Working in batches, transfer soup to a blender and puree until smooth. Return soup to pot and stir in the cream, cayenne and remaining salt. Simmer until hot. Sprinkle with fresh parsley.
Snack:
- 2 Hard Boiled Eggs (0 Carbs)
Dinner:
- 16 ounces of Ground Beef (Made into Patties) (0 Net Carbs, 0 Fiber, 73 Grams of Fat, 115 Grams of Protein)
- 4 Ounces of Swiss Cheese (2 Net Carbs, 0 Grams Fiber, 35 Grams of Fat, 31 Grams of Protein, 446 Calories)
- 2 Cups of Cauliflower (4 Net Carbs, 6 Grams of Fiber, 1 Gram of Fat, 5 Grams of Protein, 57 Calories)
Thursday
Breakfast:
- Same as Tuesday
Lunch:
- Same as yesterday
Snack:
- 2 Hard Boiled Eggs (0 Carbs)
Dinner:
- Stuffed Chicken Pesto – (RECIPE FOLLOWS)Â (7 Net Carbs, 3 Grams of Fiber, 57 Grams of Fat, 92 Grams of Protein, 905 Calories)
- 8 Ounces of Zucchini Noodles (6 Net Carbs, 2 Grams of Fiber, 0 Grams of Fat, 2 Grams of Protein, 40 Calories)
- 3 Tablespoons of Olive Oil (for Noodles) (0 Net Carbs, 0 Grams of Fiber, 41 Grams of Fat, 0 Grams of Protein, 358 Calories)
Stuffed Chicken PestoÂ
4 Boneless Chicken Breasts (About 6 Ounces each)
1/2 Cup of Rana Basil Pesto
1 Pound Fresh Mushrooms
4 Slices of Provolone Cheese, Halved
DIRECTIONS:
- Preheat oven to 350 degrees. Pound chicken breasts with a meat mallet to about 1/4″ thick. Spread 1/8 cup of pesto over each chicken breast.
- Chop half of the sliced mushrooms, scatter remaining mushrooms in a 15 x 10 x 1 baking dish coated with vegetable cooking spray. Top each breast with 1/4 of the mushroom slices and a halved cheese slice. Roll up chicken from the shorter side; secure with skewers or toothpicks. Place breasts seam side down in baking dish on top of the mushrooms.
- Bake covered for about 30 minutes. Then, preheat broiler and top chicken with remaining cheese. Broil until cheese is melted and browned about 5 minutes. Discard toothpicks (if using) before serving.
- This makes 2 servings (2 breasts per person) (7 Net Carbs, 3 Grams of Fiber, 57 Grams of Fat, 92 Grams of Protein, 905 Calories)
PRINTABLE
- 4 Boneless Chicken Breasts (About 6 Ounces each)
- ½ Cup of Rana Basil Pesto
- 1 Pound Fresh Mushrooms
- 4 Slices of Provolone Cheese, Halved
- Preheat oven to 350 degrees. Pound chicken breasts with a meat mallet to about ¼" thick. Spread ⅛ cup of pesto over each chicken breast.
- Chop half of the sliced mushrooms, scatter remaining mushrooms in a 15 x 10 x 1 baking dish coated with vegetable cooking spray. Top each breast with ¼ of the mushroom slices and a halved cheese slice. Roll up chicken from the shorter side; secure with skewers or toothpicks. Place breast seam side down in baking dish on top of the mushrooms.
- Bake covered for about 30 minutes. Then, preheat broiler and top chicken with remaining cheese. Broil until cheese is melted and browned about 5 minutes. Discard toothpicks (if using) before serving.
Friday
Breakfast:
- Stuffed Cream Cheese Omelet (RECIPE FOLLOWS)Â (5 Net Carbs, 0 Grams of Fiber, 76 Grams of Fat, 23 Grams of Protein, 784 Calories)
Stuffed Cream Cheese Omelet
3 Eggs
1/4 Cup of Heavy Cream
2 Ounces of Cream Cheese, Room Temperature
Salt & Pepper to Taste
2 Tablespoons of Butter
DIRECTIONS:
- Combine eggs and cream cheese in a bowl and whisk until combined. Add salt/pepper to taste.
- In a saute pan, melt butter. Add in egg mixture. Once the omelet comes together, remove from heat.
- Spread the cream cheese along the middle of the omelet from one end to the other. Return pan to the heat for 1 minute and flip 1/2 of the omelet over the other half. Serve.
- This makes 1 serving. (5 Net Carbs, 0 Grams of Fiber, 76 Grams of Fat, 23 Grams of Protein, 784 Calories)
PRINTABLE
- 3 Eggs
- ¼ Cup of Heavy Cream
- 2 Ounces of Cream Cheese, Room Temperature
- Salt & Pepper to Taste
- 2 Tablespoons of Butter
- Combine eggs and cream cheese in a bowl and whisk until combined. Add salt/pepper to taste.
- In a saute pan, melt butter. Add in egg mixture. Once the omelet comes together, remove from heat.
- Spread the cream cheese along the middle of the omelet from one end to the other. Return pan to the heat for 1 minute and flip ½ of the omelet over the other half. Serve.
Lunch:
- Lunch out
Snack:
- 2 Hard Boiled Eggs (0 Carbs)
Dinner:
- Greek Cod Fillet (8 ounces)Â (RECIPE FOLLOWS)Â (8 Net Carbs, 1 Gram of Fiber, 24 Grams of Fat, 45 Grams of Protein, 441 Calories)
- 1.5 Cups of Cauliflower Rice (3 Net Carbs, 4 Grams of Fiber, 1 Gram of Fat, 3 Grams of Protein, 43 Calories)
- 1 Cup of Canned (Drained) String Beans with 2 Tablespoons of Butter (3 Net Carbs, 3 Grams of Fiber, 24 Grams of Fat, 2 Grams of Protein, 232 Calories)
Greek Cod Fillets
16 Ounces of Cod Fillets
2 Tablespoons of Olive Oil
Salt/Pepper to Taste
Green Pepper, Sliced into Strips
1/4 Cup of Pitted Calamata Olives, Sliced
1 Can of Tomato Sauce (8 Ounces)
1/4 Cup Feta Cheese, Crumbled
DIRECTIONS:
- Preheat oven to 400 degrees. Spray a baking dish with cooking spray. Put cod in a baking dish. Brush top of cod with oil and season with salt and pepper. Top with pepper slices, olives and tomato sauce. Top with feta.
- Bake until cod begins to flake easily with a fork, about 15 minutes.
- This makes 2-8 oz servings. Per 8 ounces serving: (8 Net Carbs, 1 Gram of Fiber, 24 Grams of Fat, 45 Grams of Protein, 441 Calories)
PRINTABLE
- 16 Ounces of Cod Fillets
- 2 Tablespoons of Olive Oil
- Salt/Pepper to Taste
- Green Pepper, Sliced into Strips
- ¼ Cup of Pitted Calamata Olives, Sliced
- 1 Can of Tomato Sauce (8 Ounces)
- ¼ Cup Feta Cheese, Crumbled
- Preheat oven to 400 degrees. Spray a baking dish with cooking spray. Put cod in a baking dish. Brush top of cod with oil and season with salt and pepper. Top with pepper slices, olives and tomato sauce. Top with feta.
- Bake until cod begins to flake easily with a fork, about 15 minutes.
Saturday
Breakfast:
- Stuffed Cream Cheese Omelet (5 Net Carbs, 0 Grams of Fiber, 76 Grams of Fat, 23 Grams of Protein, 784 Calories)
Lunch:
- 4 Oscar Mayer Bun Length Hot Dogs (8 Net Carbs, 0 Grams of Fiber, 64 Grams of Fat, 24 Grams of Protein, 680 Calories)
- 1/2 Avocado (1 Net Carb, 5 Grams of Fiber, 10 Grams of Fat, 1 Gram of Protein, 114 Calories)
- 1/2 Cup of Cottage Cheese (4 Net Carbs, 0 Grams of Fiber, 5 Grams of Fat, 12 Grams of Protein, 103 Calories)
Snack:
- 2 Hard Boiled Eggs (0 Carbs)
Dinner:
- Same as yesterday
Sunday
Breakfast:
- 1/2 Cup of Cottage Cheese (4 Net Carbs, 0 Grams of Fiber, 5 Grams of Fat, 12 Grams of Protein, 103 Calories)
- 8 Slices of Bacon (1 Net Carb, 0 Grams of Fiber, 22 Grams of Fat, 22 Grams of Protein, 300 Calories)
Lunch:
- 1/2 Pound of Marinated Mozzarella Balls (8 Net Carbs, 0 Fiber, 91 Grams of Fat, 30 Protein, 983 Calories)
Dinner:
- 16 ounces of Fried Turkey Breast (10 Net Carbs, 0 Grams of Fiber, 5 Grams of Fat, 61 Grams of Protein, 304 Calories)
- 12 Roasted Asparagus Spears with 2 Tablespoons of Olive Oil (2 Net Carbs, 2 Grams of Fiber, 27 Grams of Fat, 2 Grams of Protein, 264 Calories)
I hope you enjoyed this week’s Keto Weekly Meal Plan for Beginners.
Please let me know if this is something you want to see every week OR if you just prefer seeing Keto recipes. It would be very helpful if you can just drop me a line letting me know in the comments below. Thank you!
Joan Stickles says
Printed everything on this post. Fabulous. Thank you so much for sharing in such detail!
[email protected] says
Thank you Joan! I’m so glad you enjoy it!