4-Day Keto Meal Plan
Cheesy Cloud Biscuit
Ingredients
Ingredients for 4 servings
- Cloud biscuit
- 1 egg
- 3/4 cup cheddar cheese
- 1 tablespoon heavy cream
- 4 oz almond flour
- 1 tsp baking powder
- 1 tsp cayenne pepper
- Toppings
- 8 oz smoked salmon
- 4 oz cream cheese spread (full fat)
- 2 tbsp red onion
- Fresh dill (optional)
- Lemon (juice only)
- Arugula (rocket)
Steps
Step 1
Set oven to 350°F / 180°C / Gas 4.
Step 2
To a bowl, add flour and cheese. Add baking powder, cayenne pepper and stir it up.
Step 3
To a separate bowl, crack in the egg, whisk and weight out the portion you’ll need.
Step 4
Make a hole in the bowl with the flour and cheese. Drop in the egg. Mix together.
Step 5
Add cream and mix together.
Step 6
Scoop out mixture and form patties on a baking sheet.
Step 7
Place in the oven for 15 minutes. Once done, leave to cool for a minute or two and then slice each biscuit in half.
Step 8
Build the sandwich. Add cream cheese, leaves and salmon. Top with a little lemon.
Step 9
For meal prep, to a container add your cream cheese, leaves, a lemon wedge and a cloud biscuit. Assemble when you’re ready to eat.
Chocolate & Peanut Butter Keto Bites
Ingredients
For 4 servings:
- 2 tbsp coconut oil
- 3 oz peanut butter
- Splash vanilla extract
- 2 1/2 tsp cocoa powder
- 4 oz almond flour (Ground almonds)
- 1/2 tsp stevia
- 2 1/2 tsp chia seeds
- 1 3/4 tbsp coconut flakes, unsweetened
Steps
Step 1
To a bowl add peanut butter, cacao, stevia, vanilla extract and coconut oil.
Step 2
Then add chia seeds and almond flour. Mix thoroughly together. If your mix is coming out dry, heat the mixture for 15 seconds in the microwave. If it’s still dry, add a little extra coconut oil.
Step 3
Spread in to a tray on top of a baking sheet.
Step 4
Place in the freezer for 20 minutes, until solid.
Step 5
Cut in to chunks and dip-in or sprinkle over shredded coconut for a white coating.
Step 6
Store in the fridge or as I prefer, in the freezer until ready to eat. Try not to eat them all at once!
Extra Crispy Sesame Chicken Thighs
Ingredients
For 4 servings:
- Main ingredients
- 1 lb chicken thigh, with skin and bone
- 3 tbsp sesame seeds
- 4 oz almond flour (ground almonds)
- Red pepper flakes (optional)
- 2 eggs
- 7 oz broccoli
- Sea salt (to taste)
- Pepper (to taste)
- 3 oz heavy cream (double cream)
- Garnish
- 2 oz red bell peppers (thinly sliced)
- 2 tbsp sesame oil
- 3 tbsp soy sauce (low sodium)
- 3 tbsp green onion (spring onion, sliced)
- Lime (juice only)
Steps
Step 1
Set oven to 400°F / 200°C / Gas 6.
Step 2
To a bowl add sesame seeds, almond flour, sea salt and pepper. Add some chili flakes in here if you like a little heat.
Step 3
In a separate bowl, crack-in the egg and add cream. Then whisk.
Step 4
Dip chicken thigh in egg mixture, followed by sesame mix.
Step 5
Repeat for all chicken thighs and then place in the oven for 30 minutes.
Step 6
Steam broccoli or alternatively boil for 3-4 minutes, until still firm but cooked. To stop them from cooking further, you can put them in to a bowl of cold water.
Step 7
Remove chicken thighs from the oven and drizzle sesame oil and soy mixture.
Step 8
Serve-up the chicken with steamed veg and sprinkle over sliced spring onions, red bell pepper. Serve with lime and enjoy. To store, allow to cool, cover and refrigerate.
Almost Philly Cheesesteak Stuffed Bell Peppers
Ingredients
For 4 servings:
- Main ingredients
- 12 oz strip steak (sirloin) – cut in to strips
- 3 oz mushrooms
- 3 oz onions
- 1 tsp oregano
- 3 tbsp olive oil
- 5 oz provolone cheese, sharp (substitute with cheddar if unavailable)
- 5 oz bell pepper
- 4 oz cream cheese spread (full fat)
- 1 oz jalapeño
- Salad
- 2 tbsp olive oil
- 6 oz lettuce
- 3 oz cherry tomatoes
Steps
Step 1
Set oven to 350°F / 180°C / Gas 4.
Step 2
Chop the top off bell peppers and remove the insides.
Step 3
Place on a baking tray and spray with olive oil. Then place in the oven for 20 minutes.
Step 4
Place a pan on a medium high heat. Add olive oil and onion. Fry until translucent.
Step 5
Add additional oil, steak, mushrooms and oregano. Cook until steak is done.
Step 6
To the cooked bell peppers, add steak and mushroom mix followed by cream cheese. Top with more steak, jalapeño and provolone cheese.
Step 7
Repeat for other peppers and add back to the oven to broil (grill) for 5 minutes, so that the cheese melts.
Step 8
Cut into smaller portions if needed. Arrange into meal prep containers alongside a side salad of lettuce and cherry tomato. Allow to cool before covering and storing in the fridge.