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Page 1
the Essential KETO
COOKBOOK
Page 2
the Essential KETO
COOKBOOK
Disclaimer: This book is intended for entertainment and informational purposes only. Please consult your doctor or other medical professional before undertaking any new diet or exercise program. All nutritional data provided are estimates and should not be relied upon for any medical purposes. The publisher and author of this cookbook are in no way liable or responsible for any adverse effects that may arise (directly or indirectly) as a result of the
information provided in this book.
Photo copyrights: All recipe photos are by Louise Hendon, and other design images are from fotolia.com.
Links: Some links in this book may be affiliate links.
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the Essential KETO
COOKBOOK
Instructions
All recipes referenced in this 4-week keto meal plan can be found in The Essential Keto Cookbook.
1 batch means to make the recipe as is. 2 batches means to double the recipe. 1/2 batch means to halve the recipe.
This meal plan is designed for 2 people, but you can scale it up or down to suit your needs.
The meal plan includes breakfast, lunch, and dinner, but if you choose to do intermittent fasting, then you can increase the amount you eat at another meal. On some days, there’s also prep involved (mostly to make food in the slow cooker to cook during the night).
Nutritional data for this meal plan - • The estimated net carb count for each day is 20 g or less. • The estimated daily calories for this meal plan varies be-
tween 900 and 1800.• Please note these are estimates only. This meal plan is for
informational purposes only and should not be relied upon for any medical treatment or purposes.
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the Essential KETO
COOKBOOK
WEEK 1
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the Essential KETO
COOKBOOK
Day 1• Breakfast:
Make 2 batches of Steamed Egg Custard (page 19) + 2 batches of Coconut Ghee Coffee (page 194).
• Lunch: Make 1 batch of Fish and Leek Saute (page 130).
• Dinner: Make 1 batch of Turkey Arugula Salad (Page 137) with 1/2 batch of Bacon Wrapped Chicken Bites with Garlic Mayo (page 45).
WEEK 1
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the Essential KETO
COOKBOOK
Day 2• Breakfast:
Make 2 batches of Coconut Ghee Coffee (page 194).
• Lunch: Make 1 batch of Big Easy Salad (page 57).
• Dinner: Make 1 batch of Hearty Cauliflower, Leek & Bacon Soup (page 56) (drink 1/2 batch and refrigerate rest) with 1 batch of Italian Tuna Salad (page 47).
• Prep: Make 1 batch of Slow Cooker Bacon & Chicken (page 76).
WEEK 1
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the Essential KETO
COOKBOOK
Day 3• Breakfast:
Make 2 batches of Breakfast Green Smoothie (page 39).
• Lunch: Make 1 batch of Chicken Noodle Soup (page 43).
• Dinner: Leftover Hearty Cauliflower, Leek & Bacon Soup with premade Slow Cooker Bacon & Chicken (eat 1/3 batch).
WEEK 1
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the Essential KETO
COOKBOOK
Day 4• Breakfast:
Leftover 1/3 batch of Slow Cooker Bacon & Chicken sautéed with scrambled eggs.
• Lunch: Make 2 batches of Easy Egg Drop Soup (page 52).
• Dinner: 1 batch of Mini Burgers (page 91) with 1/3 batch of Refreshing Cucumber Salad (page 150).
• Prep: Make 1 batch of Easy Bone Broth (page 190). Freeze and reheat when needed.
WEEK 1
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the Essential KETO
COOKBOOK
Day 5• Breakfast:
Make 1 batch of Easy Egg Salad (page 152). Drink 1 cup each of premade bone broth.
• Lunch: Leftover 1/3 batch of Slow Cooker Bacon & Chicken tossed with some salad greens, olive oil, and lemon juice.
• Dinner: 1 batch of Mu Shu Pork (page 113).
• Prep: Make 1 batch of Slow Cooker Asian Pot Roast (Page 101).
WEEK 1
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the Essential KETO
COOKBOOK
Day 6• Breakfast:
Make 1 batch of Bone Broth Breakfast Noodle Soup (page 34) using premade bone broth.
• Lunch: Make 1 batch of Spinach Basil Chicken Meatballs (page 63).
• Dinner: Premade Slow Cooker Asian Pot Roast (1/2 batch) with 1 batch of Spinach Almond Saute (page 146).
WEEK 1
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the Essential KETO
COOKBOOK
Day 7• Breakfast:
Make 2 batches of Breakfast Green Smoothie (page 39).
• Lunch: Premade Slow Cooker Asian Pot Roast (1/2 batch) with 1 batch of Super Fast Avocado Salad (page 155).
• Dinner: Make 1 batch of Chicken Noodle Soup (page 43) using premade bone broth.
WEEK 1
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the Essential KETO
COOKBOOK
WEEK 2
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the Essential KETO
COOKBOOK
Day 1• Breakfast:
Make 2 batches of Guacamole Topped Scrambled Eggs (page 30).
• Lunch: Make 1 batch of Turkey Arugula Salad (Page 137).
• Dinner: Make 1 batch of Easy Broccoli Beef Stir-Fry (page 102) with 2 batches of Easy Egg Drop Soup (page 52).
WEE
K 2
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the Essential KETO
COOKBOOK
Day 2• Breakfast:
Make 2 batches of Coconut Ghee Coffee (page 194).
• Lunch: Make 1 batch of Thai Chicken Pad See Ew (page 71).
• Dinner: Make 1 batch of Cilantro Celery Salmon Stew (page 129).
WEE
K 2
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the Essential KETO
COOKBOOK
Day 3• Breakfast:
Make 2 batches of Almond Butter Chocolate Shake (page 32).
• Lunch: Make 2 batches of Cucumber Ginger Shrimp (page 131).
• Dinner: Make 1/2 batch of Cumin Crusted Lamb Chops (page 134) with 1/2 batch of Garlic Zucchini Saute (page 151).
WEE
K 2
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the Essential KETO
COOKBOOK
Day 4• Breakfast:
Make 2 batches of Breakfast Green Smoothie (page 39).
• Lunch: Make 1/2 batch of Breaded Cod with Garlic Ghee Sauce (page 119).
• Dinner: Make 1 batch of Mexican Tacos (page 89) with 1 batch of Jalapeño “Corn” Bread (page 170). Eat 2 muffins each and refrigerate the rest.
WEE
K 2
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the Essential KETO
COOKBOOK
Day 5• Breakfast:
Make 1 batch of Kale and Chives Egg Muffins (page 27). Eat 2 muffins each and refrigerate the rest.
• Lunch: Make 1 batch of Mustard Ground Beef Saute (page 94).
• Dinner: Make 1 batch of Grilled Chicken Drumsticks with Garlic Marinade (page 75) with 2 premade Jalapeño “Corn” Bread muffins each.
• Prep: Make 1 batch of Slow Cooker Beef Stew (page 99).
WEE
K 2
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the Essential KETO
COOKBOOK
Day 6• Breakfast:
Reheat and eat 2 Kale and Chives Egg Muffins each.
• Lunch: 1/3 batch of premade Slow Cooker Beef Stew.
• Dinner: 1/2 batch of Beef Curry (page 100) with 2 premade Jalapeño “Corn” Bread muffins each.
WEE
K 2
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the Essential KETO
COOKBOOK
Day 7• Breakfast:
Make 2 batches of Coconut Ghee Coffee (page 194).
• Lunch: 1/3 batch of premade Slow Cooker Beef Stew.
• Dinner: Make 1 batch of Grilled Chicken Skewers with Garlic Sauce (page 61).
WEE
K 2
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the Essential KETO
COOKBOOK
WEEK 3
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the Essential KETO
COOKBOOK
Day 1• Breakfast:
Make 1 batch of Bacon Lemon Thyme Muffins (page 21). Eat 1 muffin each with some ghee spread on it and freeze the rest. (There are 4 muffins not taken into account in this meal plan - enjoy these as snacks when needed.)
• Lunch: Make 1/2 batch of Guacamole Burger (page 95).
• Dinner: 1/3 batch of premade Slow Cooker Beef Stew.
WEE
K 3
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COOKBOOK
Day 2• Breakfast:
Make 2 batches of Almond Butter Chocolate Shake (page 32).
• Lunch: Make 2 batches of Guacamole Topped Scrambled Eggs (page 30).
• Dinner: Make 1 batch of Spinach Basil Chicken Meatballs (page 63) with 1/3 batch of Broccoli Bacon Salad with Onions and Coconut Cream (page 49).
WEE
K 3
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the Essential KETO
COOKBOOK
Day 3• Breakfast:
Reheat and eat 1 Bacon Lemon Thyme muffin each with some coconut butter spread on it.
• Lunch: Make 1 batch of Turkey Arugula Salad (137).
• Dinner: Make 1 batch of Rosemary Baked Salmon (page 127) with 1 batch of Garlic Lemon Broccolini Saute (page 148).
• Prep: Make 1 batch of Slow Cooker Oxtail Stew (page 133).
WEE
K 3
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the Essential KETO
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Day 4• Breakfast:
Make 2 batches of Easy Seed & Nut Granola (page 35).
• Lunch: Make 1 batch of Basil Chicken Saute (page 78).
• Dinner: Premade Slow Cooker Oxtail Stew (1/2 batch) with 1 batch of Creamy Cauliflower Mash (page 145).
WEE
K 3
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the Essential KETO
COOKBOOK
Day 5• Breakfast:
Reheat and eat 1 muffin of Bacon Lemon Thyme Muffins each with some ghee spread on it.
• Lunch: Make 1 batch of Chicken Pepper Saute (page 79).
• Dinner: Premade Slow Cooker Oxtail Stew (1/2 batch) with 1/2 batch of Roasted Turmeric Cauliflower (page 153).
WEE
K 3
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COOKBOOK
Day 6• Breakfast:
Reheat and eat 1 muffin of Bacon Lemon Thyme Muffins with 2 batches of Coconut Ghee Coffee (page 194).
• Lunch: Make 1 batch of Chinese Meatball Soup (page 104).
• Dinner: Make 1 batch of Curry Garlic Crispy Chicken Drumsticks (page 73) with 1/3 batch of Refreshing Cucumber Salad (page 150).
WEE
K 3
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the Essential KETO
COOKBOOK
Day 7• Breakfast:
Make 1 batch of Easy Bacon Cups (page 31) and 1 batch of Spinach, Mushroom, Bacon Saute (page 37). Fill 2 bacon cups with the sauté and eat one each. Refrigerate the rest for later.
• Lunch: Make 1 batch of Italian Tuna Salad (page 47).
• Dinner: Make 1/2 batch of Coconut Chicken Curry (page 69) with 1 batch of Cauliflower White “Rice” (page 143).
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K 3
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the Essential KETO
COOKBOOK
WEEK 4
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the Essential KETO
COOKBOOK
Day 1• Breakfast:
Reheat and eat 2 bacon cups each filled with scrambled eggs.
• Lunch: Make 1 batch of Big Easy Salad (page 57).
• Dinner: Make 1 batch of Lemongrass Pork Rib Soup (page 116) with 1 batch of Cauliflower White “Rice” (page 143).
• Prep: Make 1 batch of Slow Cooker Jerk Chicken (page 77).
WEE
K 4
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the Essential KETO
COOKBOOK
Day 2• Breakfast:
Reheat and eat 1 bacon cup each filled with 1 batch of Easy Egg Salad (page 152).
• Lunch: Make 1/2 batch of Breaded Cod with Garlic Ghee Sauce (page 119).
• Dinner: Premade Slow Cooker Jerk Chicken (1/2 batch) with 1 batch of Savory Italian Crackers (page 173) (eat 1/2 batch) with 1 batch of Oregano Raspberry Liver Pate (page 188) (eat 1/2 batch).
WEE
K 4
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COOKBOOK
Day 3• Breakfast:
Make 1 batch of Spring Soup with Poached Egg (page 36).
• Lunch: Leftover crackers and pate.
• Dinner: Premade Slow Cooker Jerk Chicken (1/2 batch) with 1/3 batch of Refreshing Cucumber Salad (page 150).
• Prep: Make 1 batch of Easy Bone Broth (page 190). Freeze and reheat when needed.
WEE
K 4
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the Essential KETO
COOKBOOK
Day 4• Breakfast:
Make 1 batch of Super Fast Avocado Salad (page 155) with 1 boiled egg each.
• Lunch: Make 1 batch of Easy Broccoli Beef Stir-fry (page 102).
• Dinner: Make 1/2 batch of Breaded Cod with Garlic Ghee Sauce (page 119). Drink 1 cup each of premade bone broth. Make 1 batch of Lemon Asparagus Saute with Bacon (page 147). Eat 1/2 batch of the Lemon Asparagus Saute and refrigerate the rest.
WEE
K 4
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the Essential KETO
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Day 5• Breakfast:
Make 1 poached egg each with leftover Lemon Asparagus Saute with Bacon.
• Lunch: Make 1 batch of Cilantro Celery Salmon Stew (page 129) using premade bone broth.
• Dinner: Make 1 batch of Basil Chicken Saute (page 78) with 2 batches of Easy Egg Drop Soup (page 52) using premade bone broth.
WEE
K 4
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the Essential KETO
COOKBOOK
Day 6• Breakfast:
1 cup each of premade bone broth.
• Lunch: Make 1/2 batch of Guacamole Burger (page 95).
• Dinner: Make 1 batch of Zucchini Beef Pho (page 87) with premade bone broth with 1/2 batch Quick Stewed Napa Cabbage (page 154).
WEE
K 4
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Day 7• Breakfast:
Make 1 batch of Sinh To Bo (page 191).
• Lunch: Make 1 batch of Pan-Fried Italian Chicken Tenders (page 74) with 1/2 batch of Garlic Zucchini Saute (page 151).
• Dinner: Make 1 batch of Big Easy Salad (page 57).
WEE
K 4
