7-Day Mediterranean Diet Meal Plan

Ketogenic Diet 7-Day Meal Plan

30-Day Low Carb Ketogenic Diet Meal Plan
Leftover Easy Cheeseburger Salad Dinner: I like your energy. So, prepare to go to the washroom more often than your used to. Everyone should be eating more real fresh fruits and vegetables. Pradip Gupta June 16, at 3:

Keto Meal Plan Guidelines

Ketogenic Diet Meal Plan – 7-Day Menu

Crushed coriander seeds and lemon zest give this quick salmon recipe praiseworthy flavor, pairing beautifully with a shaved asparagus and poached egg salad.

Served with a glass of white wine, this healthy recipe makes the ultimate light dinner. This healthy grilled vegetarian dinner recipe is fast and super-flexible: Italian Pesto Chicken Salad: Prepared pesto is the secret ingredient in this lightened-up, healthy creamy chicken salad recipe. For the prettiest dressing, go for a bright-green pesto.

Serve the salad open-face on toasted bread or scoop it on top of fresh salad greens. Don't ditch your pasta-cooking water! The flavorful liquid retains a touch of the pasta's starch, which helps your sauce cling to the pasta in this healthy pasta recipe. Enjoy this dinner with a green salad and a glass of red wine.

We love sausage, but it can be high in sodium. In this fast, healthy dinner, we make our own turkey sausage with crushed red pepper, garlic, fennel seeds, paprika and just a touch of salt. Scoop out some of the flesh from the middle of each avocado half. Place the avocado halves upright in a baking dish and brush with lime juice. Crack an egg into each and season with salt and pepper.

Bake for 10 minutes then sprinkle with cheese. Let the eggs bake for another 2 to 3 minutes until the cheese is melted. Combine the ricotta, eggs, and liquid stevia in a food processor with half the lemon juice and the lemon zest — blend well then pour into a bowl.

Whisk in the almond flour, protein powder, poppy seeds, baking powder, and a pinch of salt. Heat a large nonstick pan over medium heat. Cook the pancakes until bubbles form in the surface of the batter then flip them. Let the pancakes cook until the bottom is browned then remove to a plate. Repeat with the remaining batter.

Whisk together the heavy cream, powdered erythritol, and reserved lemon juice and zest. Serve the pancakes hot drizzled with the lemon glaze. Warm the almond milk and coconut milk in a saucepan over low heat. Whisk in the coconut flour, flaxseed, cinnamon, nutmeg, and salt. Turn up the heat and cook until the mixture bubbles. Stir in the sweetener and vanilla extract then cook until thickened to the desired level. Spoon into two bowls and top with blueberries and shaved coconut.

Heat the oil in a skillet over medium heat. Add the onions, peppers, and celery and sauté for 5 minutes until tender. Stir in the pork and cook until just browned. Add the onion powder and garlic powder then stir in the soy sauce and sesame oil. Season with salt and pepper to taste then remove from heat. Place the lettuce leaves on a plate and spoon the pork mixture evenly into them.

Sprinkle with sesame seeds to serve. Melt the butter in a large saucepan over medium heat. Add the onions, garlic and ginger and cook for 3 to 4 minutes until the onions are translucent. Stir in the spices and cook for 1 minute until fragrant. Season with salt and pepper. Add the pumpkin puree and chicken broth then bring to a boil.

Reduce heat and simmer for 20 minutes then remove from heat. Puree the soup using an immersion blender then return to heat and simmer for 20 minutes. Cook the bacon in a skillet until crisp then remove to paper towels to drain. Add the bacon fat to the soup along with the heavy cream. Crumbled the bacon over top to serve. Combine the onion, garlic and ginger in a food processor and blend into a paste. Transfer the paste to a saucepan and cook for 3 minutes on medium heat.

Stir in the coconut milk then simmer gently for 10 minutes. Add the chopped beef along with the curry powder and salt. Stir well then simmer, covered, for 20 minutes. Remove the lid and simmer for another 20 minutes until the beef is cooked through. Adjust seasoning to taste and garnish with fresh chopped cilantro. Place the cauliflower in a food processor and pulse into rice-like grains. Grease a skillet with cooking spray and heat over medium heat. Add the cauliflower rice and cook, covered, for 8 minutes until tender.

Combine the avocado, lime juice and red onion in a food processor and blend smooth. Heat the oil in a large skillet over medium-high heat. Season the salmon with salt and pepper then add to the skillet skin-side down. Cook for 4 to 5 minutes until seared then flip and cook for another 4 to 5 minutes.

Serve the salmon over a bed of cauliflower rice topped with the avocado cream. Place the chicken thighs on the baking sheet and season with salt and pepper. Arrange the veggies around the chicken then sprinkle with sliced garlic.

Whisk together the remaining ingredients then drizzle over the chicken and veggies. Bake for 30 minutes then broil for 3 to 5 minutes until the skins are crisp. Heat the oil in large cast-iron skillet over medium heat until smoking. Add the sausages and cook until browned and almost cooked through.

Remove the sausages to a cutting board and let cool for a few minutes. Add the mushroom and onion to the skillet and cook for 3 to 4 minutes until browned. Slice the sausages and add them back to the skillet. Stir in the oregano, thyme, salt and pepper. Pour in the sauce and water then stir well.

Transfer the skillet to the oven and cook for 10 minutes. Sprinkle with mozzarella then cook another 5 minutes until melted. Combine the coconut oil, rosemary, and garlic in a shallow dish. Add the lamb chops then turn to coat — let marinate in the fridge overnight.

Let the lamb rest at room temperature for 30 minutes. Heat the butter in a large skillet over medium-high heat.

Add the lamb chops and cook for 6 minutes then season with salt and pepper. Turn the chops and cook for another 6 minutes or until cooked to the desired level. Let the lamb chops rest for 5 minutes before serving. Meanwhile, toss the asparagus with olive oil, salt and pepper then spread on a baking sheet. Broil for 6 to 8 minutes until charred, shaking occasionally. Serve hot with the lamb chops. Combine all of the ingredients except the whipped cream in a blender.

Blend on high speed for 30 to 60 seconds until smooth. Pour into a glass and top with whipped cream. Separate two of the eggs and set the other two aside. Beat 2 of the egg yolks with the protein powder, baking powder, butter, and salt in a mixing bowl.

Fold in the chopped ham and grated cheddar cheese. Whisk the egg whites in a separate bowl with a pinch of salt until stiff peaks form. Fold the beaten egg whites into the egg yolk mixture in two batches. Cook until the waffle is golden brown, about 3 to 4 minutes, then remove. Reheat the waffle iron and repeat with the remaining batter. Meanwhile, heat the oil in a skillet and fry the eggs with salt and pepper.

Serve the waffles hot, topped with a fried egg. Stir together the almond flour and grated parmesan with one egg and a pinch of salt until it forms a soft dough. Press the dough into the bottom of a small quiche pan as evenly as possible. Cook the bacon in a skillet until browned then crumble and spread in the quiche pan.

Sprinkle in the spinach, zucchini, cheese, and tomatoes. Whisk together the remaining egg with the heavy cream, chives, salt and pepper then pour into the quiche. Bake for 22 to 25 minutes until the egg is set then serve hot. Stir together the ground sausage, diced onion, garlic powder, salt and pepper in a mixing bowl.

Divide the sausage mixture evenly in the ramekins, pressing it into the bottom and sides, leaving the middle open. Whisk together the eggs and heavy cream with salt and pepper. Divide the egg mixture among the sausage cups and top with shredded cheese. Bake for 25 to 30 minutes until the eggs are set and the cheese browned. Brown the ground beef over high heat then season with salt and pepper to taste.

Drain the fat from the beef and remove from heat. Combine the mayonnaise, pickles, mustard, ketchup, and paprika in a blender. Blend the mixture until smooth and well combined. Combine the lettuce, tomatoes, and cheddar cheese in a mixing bowl.

Toss in the ground beef and the dressing until evenly coated. Combine the eggs, parmesan, and psyllium husk powder with the Italian seasoning and a pinch of salt in a blender. Blend until smooth and well combined, about 30 seconds, then rest for 5 minutes. Heat 1 tablespoon of oil in a skillet over medium-high heat. Flip the pizza crust and cook until browned on the other side.

Remove the crust to a foil-lined baking sheet and repeat with the remaining batter. Spoon 3 tablespoons of low-carb tomato sauce over each crust. Top with diced pepperoni and shredded cheese then broil until the cheese is browned.

Sprinkle with fresh basil then slice the pizza to serve. Season the chicken with salt and pepper to taste then add to the skillet. Cook for 6 to 7 minutes on each side until cooked through then slice into strips. Reheat the skillet over medium-low heat and add the butter. Stir in the heavy cream and parmesan cheese then cook until thickened. Spiralize the zucchini then toss it into the sauce mixture with the chicken.

Cook until the zucchini is tender, about 2 minutes, then serve hot. Cook the sausage in a skillet over medium-high heat until evenly browned then slice them. Reheat the skillet over medium-high heat then add the butter. Toss in the cabbage and cook until wilted, about 3 to 4 minutes.

Stir the sliced sausage into the cabbage then stir in the sour cream and mayonnaise. Season with salt and pepper then simmer for 10 minutes. Heat the oil in a large skillet over medium-high heat and add the lamb. Cook for 3 minutes, stirring often, then stir in the onion. Keep cooking until the lamb is cooked through and the onion softened then stir in the chicken broth, 2 teaspoons lemon juice, oregano, and thyme. Season with salt and pepper to taste then simmer for 5 minutes.

Grate the cucumber then spread evenly on a clean towel and wring out the moisture. Place the grated cucumber in a food processor and add the avocado, 2 teaspoons lemon juice, mint and dill with a pinch of salt. Blend the mixture until smooth.

Serve the gyro meat over chopped lettuce with a spoonful of avo-tzatziki. Beat the egg whites until foamy then beat in the cream of tartar until the whites are shiny and opaque with soft peaks.

In a separate bowl, beat the cream cheese and egg yolks until well combined then fold in the egg white mixture. Bake for 30 minutes until the buns are firm to the touch.

Cook the bacon in a large skillet over medium-high heat until crisp. Let the bacon cool a little then chop it up and set it aside, reserving the bacon grease. Fill a saucepan with water and a pinch of salt then bring to a boil. Add the eggs and boil them for 10 minutes before transferring to an ice water bath. Let the eggs cool then peel them and chop them coarsely. Mash the chopped eggs with the butter then stir in the mayonnaise, salt, and pepper.

Stir in the reserved bacon grease then cover the mixture and chill for 30 minutes. Divide the egg mixture in six portions and roll them into balls then roll in the crushed bacon. Serve immediately and store the leftovers in the fridge. Makes 2 servings of 3 bombs. Defrost the frozen spinach in the microwave for 4 minutes then squeeze out the water.

Whisk together the eggs, olive oil, Italian seasoning, salt and pepper in a bowl. Stir in the ricotta cheese, parmesan cheese, and drained spinach until well combined. Pour the mixture into the pie plate and top with mozzarella and pepperoni. Bake for 35 to 40 minutes until the egg is set and the cheese lightly browned. Add the onion and cook until translucent, about 5 minutes. Drain the tuna then flake it into the skillet and stir in the remaining ingredients.

Season with salt and pepper and cook for 2 minutes or until the cheese melts. Spoon into a bowl and top with sliced green onion to serve. Toast the cloud buns on a baking sheet in the oven until golden brown. Heat the butter in a large skillet over medium heat. Crack the eggs into the skillet and season with salt and pepper. Cook the eggs until done to the desired level then place one on each cloud bun. Top the buns with sliced tomato, mozzarella, avocado and salami. Heat the oil in a small saucepan over medium heat.

Add the mushrooms and cook until they are tender, about 6 minutes. Stir in the riced cauliflower, vegetable broth, and heavy cream. Season with salt and pepper then stir in the cheese. Simmer the soup until it thickens to the desired level then remove from heat. Fry the egg in the butter until cooked to the desired level then serve over the soup.

Spoon 1 tablespoon marinara sauce into a microwave-safe bowl. Spread one third of the zucchini slices over the sauce then cover with a tablespoon of ricotta. Repeat the layers of sauce, zucchini, and ricotta. Top with the remaining zucchini and the last tablespoon of marinara. Sprinkle with mozzarella then microwave for 3 to 4 minutes until the entire mixture is heated through and the cheese is melted. Sprinkle with dried oregano and serve hot. Combine the chipotle chili powder, garlic powder, onion powder, coriander, and smoked paprika in a small bowl.

Pound the chicken thighs out flat then season with salt and pepper on both sides. Cut the chicken thighs in half and heat the oil in a heavy skillet over medium-high heat.

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