Sample 4-Day Keto Meal Plan 2020
BACON, EGG & CHEESE FRITTATA MUFFINS
Ingredients for 12 muffins
- 7 pieces of bacon
- 12 eggs
- Seasonings
- 1 tablespoon The Fit Cook Everyday blend (SUBSTITUTE: 1 teaspoon garlic powder, 2 teaspoons garlic)
- 1 tablespoon dried rosemary
- 2 teaspoons cracked pepper
- spray avocado oil
- 2 cups spinach, finely chopped
- 1/2 cup diced onions
- 1 red bell pepper, diced
- 1 cup chopped cremini or portobello mushrooms (OPTIONAL)
- 1 1/2 cups shredded cheese
Steps
Step 1
Set oven to 400F.
Step 2
Cook bacon in a skillet, then set the individual pieces on a paper towel to cool, drain and harden. Once cooled, chop into pieces to create bits.
Step 3
Whisk together eggs and seasonings in a large bowl.
Step 4
Spray muffin pan with oil. Then evenly divide spinach, onion, bell pepper, mushrooms, bacon, cheese and eggs among the tins. You can top off the tops with cheese if you’re a rebel – just make sure you account for the calories.
Step 5
Bake for 20 – 25 minutes at 400F, or until the egg is cooked through.
Snack - Egg & Avocado Salad
Ingredients for 1 serving
- 1 cup mixed greens
- 2 hard boiled eggs
- 1/4 cucumber, sliced
- 1/2 ripe avocado
- sea salt & pepper to taste
- 1 tablespoon olive oil (or avocado oil)
- lemon wedge for juice
- 1 serving of a low calorie, low-sugar vinaigrette (OPTIONAL)
Steps
Step 1
Bring a pot of water to boil. Add eggs and cook until hard.
Step 2
Add the individual contents to a meal prep container. Remember to ONLY slice the avocado the day you intend to eat it, and leave the pit in the remaining half in order to slow down browning. [Here] are some other tips to prevent an avocado from browning as well.
Butter Garlic Pork & Green Beans
Ingredients for 4 servings
- spray avocado oil
- 2 lb pork sirloin chops, cut into 1-inch cubes (SUBSTITUTE: chicken breasts; turkey cutlets; lean flank steak)
- Seasonings
- 1 tablespoon The Fit Cook Land seasoning (SUBSTITUTE: Italian seasoning)
- 1 1/2 tablespoons The Fit Cook Everyday seasoning (SUBSTITUTE: 2 teaspoons onion powder, 2 teaspoons garlic powder)
- pinch of sea salt & pepper
- 4 tablespoons butter OR ghee OR coconut oil (separated into 4 separate servings)
- ~4 cups raw green beans
- juice from 1/2 lemon
- 2 tablespoons fresh, minced garlic (or less if desired)
Steps
Step 1
Spray pork cubes with a little oil. Add the seasonings and rub it all over the cubes. Let them rest/marinate for about 5 – 10 minutes at room temperature as you continue prepping the rest of the recipe.
Step 2
Set a skillet on HIGH heat. Once hot, add 1 tablespoon butter and melt it, then immediately add pork. Allow the pork to rest in the skillet for about 1-2 minutes to sear, then begin stirring in the skillet. As the pork cooks through, about 3 – 5 minutes, add 1 more tablespoon of butter and stir it over the pork.
Step 3
Empty the pork into a bowl, then place skillet back on the heat.
Step 4
Add 1 tablespoon of butter, then add the green beans. Squeeze in lemon, then cover the skillet to let the green beans sear and soften for 1 – 2 minutes. Remove the lid and begin stirring.
Step 5
Reduce the heat to medium, then add pork back to the skillet, along with fresh garlic and remaining tablespoon of butter. Season to taste with sea salt & pepper.
Keto Rotisserie Chicken & Cabbage Soup
Ingredients for 4 servings
- 3/4 lb Rotisserie chicken meat, chopped into pieces
- 4 tablespoons olive oil
- 1 cup diced onion
- 1 tablespoon garlic, minced or shaved
- 2 stalks celery, diced
- 1 cup mushrooms (optional)
- Seasonings
- 2 teaspoons cumin
- 1 teaspoon (ground) sage
- 1 teaspoon (ground/crushed) fennel (optional)
- 1 1/2 tablespoons The Fit Cook Land Seasoning
- SUBSTITUTE: 1 1/2 tablespoons Italian seasoning
- 4 cups chopped cabbage
- 1 carrot, chopped
- 48oz chicken broth (add more water if needed; OR do 24oz chicken broth and 24oz water)
- sea salt & pepper to taste
- 2 bay leaves
- 2 Rotisserie chicken wings WITH skin for added seasoning (OPTIONAL BUT RECOMMENDED)
Steps
Step 1
Set a pot on medium heat. Once hot, add oil, onion, garlic and celery to caramelize for 2 – 3 minutes. Then add seasonings to bloom them and make the soup extra fragrant.
Step 2
Add chopped cabbage and stir for 1 minute to wilt.
Step 3
Then add the remaining ingredients. If you need to add more water or if you prefer more broth, add 1 cup of water, or more no-salt chicken broth, at a time.
Step 4
Reduce the heat to low and cover and cook for 30 – 40 minutes.
