Keto Meal Prep - 7 Days Menu

Keto Meal Plan: Detailed Descriptions and Pricing

Day 1:

• Breakfast: Avocado & Bacon Omelette

  • A rich, three-egg omelette filled with creamy avocado slices and crispy bacon bits. Topped with melted cheddar cheese and served with a fresh mixed greens side salad. This hearty breakfast is packed with healthy fats and protein, perfect for starting your day on a keto-friendly note.
  • Approx. Calories: 500 kcal

• Lunch: Grilled Chicken Salad with Avocado, Bacon, and Blue Cheese

  • A refreshing salad featuring tender grilled chicken breast, creamy avocado, crumbled bacon, and tangy blue cheese. Served on a bed of crisp romaine lettuce with cherry tomatoes and drizzled with a homemade ranch dressing.
  • Approx. Calories: 600 kcal

• Dinner: Beef Stir-Fry with Broccoli and Cauliflower Rice

  • Sliced tender beef stir-fried with fresh broccoli, bell peppers, and snow peas in a savory soy-ginger sauce. Served over cauliflower rice, this dish is a perfect blend of flavors and textures while keeping it low-carb.
  • Approx. Calories: 550 kcal

Day 2:

• Breakfast: Chia Seed Pudding with Almonds and Berries

  • A creamy pudding made from chia seeds soaked in almond milk, topped with fresh berries and sliced almonds. This nutrient-dense breakfast is rich in omega-3 fatty acids and antioxidants.
  • Approx. Calories: 300 kcal

• Lunch: Salmon with Creamy Dill Sauce and Asparagus

  • A succulent pan-seared salmon fillet served with a creamy dill sauce, accompanied by roasted asparagus. This dish provides a delicious combination of healthy fats and essential nutrients.
  • Approx. Calories: 550 kcal

• Dinner: Pork Chops with Garlic Butter and Zucchini Noodles

  • Juicy pork chops grilled to perfection and topped with a garlic butter sauce. Served with zucchini noodles, this dinner is a satisfying and flavorful way to enjoy a keto-friendly meal.
  • Approx. Calories: 500 kcal

Day 3:

• Breakfast: Scrambled Eggs with Spinach and Cheese

  • Fluffy scrambled eggs mixed with fresh spinach and topped with sharp cheddar cheese. Paired with creamy avocado slices, this meal is rich in protein and healthy fats.
  • Approx. Calories: 400 kcal

• Lunch: Turkey and Avocado Lettuce Wraps

  • Lean turkey breast slices paired with avocado and fresh tomato, wrapped in crisp romaine lettuce leaves. A light and refreshing lunch option that’s easy to prepare.
  • Approx. Calories: 350 kcal

• Dinner: Keto Meatballs with Marinara and Zoodles

  • Savory meatballs made from ground beef and pork, simmered in a rich marinara sauce, and served over zucchini noodles. A delicious low-carb alternative to traditional pasta dishes.
  • Approx. Calories: 600 kcal

Day 4:

• Breakfast: Keto Pancakes with Butter and Berries

  • Fluffy almond flour pancakes served with a pat of butter and a side of fresh berries. This breakfast is a delightful way to enjoy a keto-friendly treat.
  • Approx. Calories: 450 kcal

• Lunch: Shrimp Caesar Salad

  • Grilled shrimp served on a bed of romaine lettuce with Parmesan cheese, bacon bits, and a creamy Caesar dressing. A protein-packed salad perfect for a light lunch.
  • Approx. Calories: 400 kcal

• Dinner: Baked Chicken Thighs with Creamy Mushroom Sauce and Green Beans

  • Juicy chicken thighs baked in a creamy mushroom sauce, accompanied by sautéed green beans. A comforting and satisfying dinner option.
  • Approx. Calories: 550 kcal

Day 5:

• Breakfast: Bulletproof Coffee and Almond Flour Muffin

  • A rich coffee blended with grass-fed butter and MCT oil, served with a low-carb almond flour muffin. A quick and energizing start to the day.
  • Approx. Calories: 400 kcal

• Lunch: Tuna Salad with Olive Oil and Celery Sticks

  • A light tuna salad made with olive oil, celery, and herbs, served with celery sticks and olives. A refreshing and protein-rich meal.
  • Approx. Calories: 350 kcal

• Dinner: Grilled Steak with Herb Butter and Roasted Asparagus

  • A succulent ribeye steak grilled and topped with herb butter, served with roasted asparagus. A classic and indulgent keto dinner.
  • Approx. Calories: 700 kcal

Day 6:

• Breakfast: Full-Fat Greek Yogurt with Chia Seeds and Walnuts

  • Creamy Greek yogurt topped with chia seeds and walnuts, with a sprinkle of cinnamon for extra flavor. A nutritious and filling breakfast.
  • Approx. Calories: 350 kcal

• Lunch: Avocado Chicken Salad

  • Grilled chicken breast mixed with avocado, cherry tomatoes, and a light lime dressing, served over a bed of mixed greens. A refreshing and nutrient-dense meal.
  • Approx. Calories: 450 kcal

• Dinner: Lamb Chops with Mint Sauce and Cauliflower Mash

  • Grilled lamb chops served with a fresh mint sauce and creamy cauliflower mash. A delicious and satisfying way to end the day.
  • Approx. Calories: 650 kcal

Day 7:

• Breakfast: Frittata with Sausage, Cheese, and Vegetables

  • A baked frittata filled with sausage, bell peppers, spinach, and cheddar cheese. A hearty and delicious breakfast.
  • Approx. Calories: 500 kcal

• Lunch: Cobb Salad with Blue Cheese Dressing

  • A classic Cobb salad featuring grilled chicken, bacon, avocado, blue cheese, hard-boiled eggs, and a creamy blue cheese dressing.
  • Approx. Calories: 600 kcal

• Dinner: Pan-Seared Duck Breast with Brussels Sprouts and Bacon

  • Crispy duck breast served with Brussels sprouts sautéed with bacon. A rich and flavorful dinner to complete the week.
  • Approx. Calories: 650 kcal

Pricing

For a premium and personalized meal prep service featuring high-quality, locally sourced ingredients, the pricing for the Keto Meal Plan would be structured as follows:

• 6-Day Keto Meal Plan (3 Meals Per Day): 145

This pricing reflects the cost of premium ingredients, including high-quality meats, fresh vegetables, and keto-friendly products, along with the preparation and packaging of meals. The service includes complete meals, delivered fresh, and ready to reheat or enjoy, offering convenience and exceptional culinary quality for a ketogenic diet.