created by karen martel · 2. toss asparagus in olive oil, salt and pepper to taste and set aside....

Ketogenic Meal Plan

Created by Karen Martel

Karen [email protected]

Ketogenic Meal PlanKaren Martel

Ketogenic sample meal plan from the On Track meal planning and group coaching membership.


Ketogenic Meal Plan6 days

Mon Tue Wed Thu Fri Sat

Bulletproof Latte 1 10 Minute Cabbage Bowl Bulletproof Latte 1 10 Minute Cabbage Bowl Turkey BreakfastSausage

Turkey BreakfastSausage

Kale & Tuna Salad withParsley Vinaigrette

Kale & Tuna Salad withParsley Vinaigrette

Paleo Unstuffed CabbageRolls copy

Keto Cedar PlankedSalmon with GrilledAsparagus

Turkey Burgers withCaramelized Onions andBrie

Chicken Fajitas withCashew Sour Cream

Toasted Walnuts Toasted Walnuts Toasted Walnuts Keto Fat Bombs Keto Fat Bombs Keto Fat Bombs



Keto Cedar PlankedSalmon with Grilled

Asparagus

Turkey Burgers withCaramelized Onions and

Brie

Chicken Fajitas withCashew Sour Cream

Kimchi Fried CauliflowerRice

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Ketogenic Meal Plan54 items

Fruits

2 2/3 Lemon

1 Lime

Breakfast

2 cups Organic Coffee

Seeds, Nuts & Spices

1/4 cup Almond Butter

2 tsps Black Pepper

1/2 cup Cashews

1 tbsp Chili Powder

1/2 tsp Cumin

1 1/2 tsps Dried Thyme

1 tsp Garlic Powder

1 1/2 tsps Ground Sage

1/4 tsp Onion Powder

1 1/8 tsps Paprika

1 1/16 tbsps Sea Salt

0 Sea Salt & BlackPepper

2 tbsps Slivered Almonds

2 2/3 tbsps Sunflower Seeds

1 1/2 cups Walnuts

Vegetables

3 cups Asparagus

3/4 head Cauliflower

1 1/3 stalks Celery

6 cups Coleslaw Mix

4 cups Collard Greens

2/3 Garlic

1 Green Bell Pepper

12 cups Green Cabbage

1 head Green Lettuce

1 1/3 stalks Green Onion

1 Jalapeno Pepper

2 2/3 cups Kale Leaves

2/3 cup Parsley

1 Red Bell Pepper

1 Sweet Onion

1 Yellow Bell Pepper

3 1/2 Yellow Onion

Boxed & Canned

4 1/2 cups Diced Tomatoes

2/3 can Tuna

Baking

3 tbsps Cacao Powder

2 tsps Stevia Powder

Bread, Fish, Meat & Cheese

4 ozs Brie Cheese

16 ozs Chicken Breast

1 1/2 lbs Extra Lean GroundBeef

1 1/2 lbs Extra Lean GroundTurkey

10 ozs Salmon Fillet

Condiments & Oils

1 2/3 tbsps Apple Cider Vinegar

3 tbsps Butter

2/3 cup Coconut Oil

2 tsps Dijon Mustard

1/4 cup Extra Virgin Olive Oil

1 1/3 tbsps Mct Oil

Cold

5 1/3 Egg

2 tbsps Unsalted GrassfedButter

Other

1 Cedar Plank

2 tbsps Water


Bulletproof Latte 13 ingredients · 15 minutes · 1 serving

Directions

1. Pour your brewed coffee or tea into a blender with the grassfed butter and MCT oil.Blend on high for 15-30 seconds or until frothy. Pour into a mug, sprinkle with cinnamonand enjoy!

Notes

If you can't do butterUse coconut oil or ghee.

More FuelAdd 1 tablespoon MCT oil or Brain Octane per cup. Can be found at your local health foodstore. Start with 1 teaspoon and work your way to 1 tablespoon as it can cause stomachcramping.

No CoffeeUse your favourite tea instead.

Alternative to basic butter coffee (Rocket Fuel Latte)Rocket Fuel Latte (Recipe by Leanne Vogel) 8 oz coffee or tea 1 TBSP MCT or brain octaneoil 1 TBSP cacao butter 1 TBSP hemp hearts 1 TBSP grass fed collagen (2-4 drops stevia,optional) Throw all ingredients into blender EXCEPT COLLAGEN, blend high speed 1minute. During last 10 seconds add collagen. Transfer to cup and enjoy.

Ingredients

1 cup Organic Coffee (Substitute withblack tea if you don't drinkcoffee.)

1 tbsp Unsalted Grassfed Butter (Useghee if you have intolerance todairy.)

2 tsps Mct Oil (or use canned coconutmilk or Brain Octane oil.)


10 Minute Cabbage Bowl3 ingredients · 10 minutes · 1 serving

Directions

1. Heat half of the coconut oil in a large frying pan over medium heat. Add the coleslawmix. Cover and cook for 5 minutes stirring occasionally.

2. Once the coleslaw mixture is softened, season with salt and pepper then transfer tobowls.

3. Add the remaining coconut oil to the pan and use it to fry the eggs. Top the cabbagebowls with fried eggs and enjoy!

Notes

On-the-GoAdd a hard boiled egg onto the cabbage bowl instead of fried.

Ingredients

1 tbsp Coconut Oil (divided)

3 cups Coleslaw Mix

2 Egg


Turkey Breakfast Sausage7 ingredients · 15 minutes · 6 servings

Directions

1. In a large mixing bowl, combine all ingredients with a spatula. Form the mixture intoeven patties. (Note: the patties will shrink with cooking.)

2. Melt the coconut oil in a large skillet over medium-high heat. Cook the patties about 1-2minutes per side, or until cooked through. Let cool before serving. Enjoy!

Notes

Serve Them WithEggs, our Cleaned Up Biscuits recipe, in lettuce wraps or brown rice tortillas with veggies.

LeftoversStore in an air-tight container up to 3 days in the fridge, or in a freezer-safe bag divided byparchment or wax paper in the freezer for up to 3 months.

No TurkeyUse ground pork, chicken, bison or beef instead.

Ingredients

1/2 lb Extra Lean Ground Turkey

1 tsp Ground Sage

1 tsp Dried Thyme

1/8 tsp Garlic Powder

1/8 tsp Paprika

1/4 tsp Sea Salt

1 1/2 tsps Coconut Oil


Kale & Tuna Salad with Parsley Vinaigrette13 ingredients · 20 minutes · 2 servings

Directions

1. Combine parsley, olive oil, lemon juice, garlic, apple cider vinegar, sea salt and blackpepper together in a food processor or blender. Blend until smooth. Transfer into a jar.

2. Add kale leaves to a bowl. Pour half the dressing in the jar onto the kale leaves andmassage. Add the tuna, green onion, eggs, celery and sunflower seeds. Drizzle withdesired amount of remaining dressing and serve!

Notes

VegansUse quinoa and chickpeas instead of eggs and tuna.

On-the-GoLayer all ingredients into a mason jar.

No TunaUse any other source of protein like diced chicken breast or organic bacon.

Ingredients

2/3 cup Parsley

2 tbsps Extra Virgin Olive Oil

2/3 Lemon (juiced)

2/3 Garlic (clove, crushed)

2 tsps Apple Cider Vinegar

1/8 tsp Sea Salt

1/8 tsp Black Pepper

2 2/3 cups Kale Leaves

2/3 can Tuna (drained and flaked)

1 1/3 stalks Green Onion (diced)

1 1/3 Egg (hard boiled, peeled andchopped)

1 1/3 stalks Celery (diced)

2 2/3 tbsps Sunflower Seeds


Toasted Walnuts1 ingredient · 15 minutes · 5 servings

Directions

1. Preheat oven to 350F and spread the walnuts across a baking sheet lined withparchment paper. Toast in the oven for 5 to 10 minutes, tossing at the halfway point.

2. Remove from oven, let cool and enjoy!

Notes

Extra FlavourSprinkle with sea salt or spices of your choice.

Ingredients

1 1/2 cups Walnuts (shelled)


Keto Fat Bombs6 ingredients · 10 minutes · 10 servings

Directions

1. Melt all together on low heat. Pour into silicone molds.

2. Freeze for 30 minutes. Keep in air tight container in fridge.

Ingredients

1/4 cup Coconut Oil

1/4 cup Almond Butter

3 tbsps Cacao Powder

3 tbsps Butter

2 tsps Stevia Powder (2 packages or afew drops)

2 tbsps Slivered Almonds (Or yourchoice of nuts.)


Paleo Unstuffed Cabbage Rolls copy8 ingredients · 45 minutes · 6 servings

Directions

1. Pulse cauliflower in a food processor till it resembles rice. Add to a medium hot fryingpan with 1 tbsp coconut oil. Stir fry for 7 minutes and remove from heat.

2. While the cauliflower cooks, heat the rest of the coconut oil in a large stock pot overmedium-high heat. Add the ground beef and onions and saute for about 5 to 7 minutes,or until beef is cooked through and browned. Drain off the fat.

3. Add the cabbage, diced tomatoes, sea salt and black pepper. Bring to a boil, then reduceto a simmer. Let simmer uncovered for 15 to 20 minutes, or until cabbage is tender.

4. Stir in the cooked cauliflower until everything is well mixed. Let sit over low heat foranother 5 minutes.

5. Divide into bowls and enjoy!

Notes

No BeefAny type of ground meat will work.

Vegetarian & VeganUse lentils instead of ground meat.

LeftoversStore in an airtight container in the fridge up to 3 days.

Ingredients

3/4 head Cauliflower (Grated or pulsed infood processor.)

3 tbsps Coconut Oil

1 1/2 lbs Extra Lean Ground Beef

1 1/2 Yellow Onion (small, finelydiced)

12 cups Green Cabbage (finely sliced)

4 1/2 cups Diced Tomatoes

3/4 tsp Sea Salt



Keto Cedar Planked Salmon with Grilled Asparagus11 ingredients · 30 minutes · 4 servings

Directions

1. Ensure your cedar plank has been soaked for at least 4 hours and review the safetynotes below.

2. Toss asparagus in olive oil, salt and pepper to taste and set aside.

3. In a bowl, mix together garlic powder, onion powder, paprika, salt and pepper. Placesalmon fillets in the bowl and coat evenly with the marinade.

4. Preheat grill on high heat. Grill asparagus for 2-3 minutes until tender. Set aside.

5. Reduce to medium heat and place soaked plank on grill for about 3 minutes or until itbegins to crackle and smoke.

6. Flip the plank over and place salmon fillets on top, then layer the lemon slices on top ofthe salmon. Place the ends of the lemon on the plank as well, cut side down. Reduceheat to low, close lid and cook until salmon flakes easily, about 15-20 minutes. Bastewith leftover marinade at halfway mark.

7. Divide asparagus onto plates. Squeeze lemon over salmon, serve and enjoy!

Notes

Safety FirstNever leave your barbecue unattended. Do not let your barbecue go above 350F as theplank may catch fire. Have a spray bottle of water on hand in case of flare-ups.

Likes it SpicyAdd chili powder or red pepper flakes to the marinade.

No BBQSoak plank at least 4 hrs and brush with oil. Preheat oven to 350 and bake salmon on theplank until it flakes easily, about 15-20 minutes.

Prep AheadSoak the plank ahead of time and store in the freezer until ready to use.

Ingredients

1 Cedar Plank

3 cups Asparagus (woody endssnapped off)

1 tbsp Extra Virgin Olive Oil

Sea Salt & Black Pepper (totaste)


1/4 tsp Onion Powder

1/2 tsp Paprika

1/2 tsp Sea Salt


10 ozs Salmon Fillet

1 Lemon (sliced into rounds)


Keep it SimpleOmit the marinade and season the salmon with olive oil, salt and pepper.


Turkey Burgers with Caramelized Onions and Brie10 ingredients · 45 minutes · 4 servings

Directions

1. Heat coconut oil in a frying pan over medium heat. Add yellow onion and saute for 30minutes or until fried and crispy, stirring occasionally. When onion bits get stuck to thebottom, add 1-2 tbsp of water at a time to deglaze the pan. Set aside.

2. In a mixing bowl, combine the turkey, dijon, sage, thyme, salt and pepper. Form intopatties.

3. Preheat grill over medium heat. Transfer burgers onto grill and cook for about 7 to 8minutes per side or until burger is cooked through and juices run clear (or internaltemperature reaches 165 F). Remove from grill.

4. Plate burger over a bed of lettuce and top with brie, and caramelized onion.

Notes

BBQ LoverGrill your apple slices too.

No GrillCook burgers in the oven at 350 for 15 minutes per side.

LeftoversCan be frozen up to 6 months in an airtight container.

Ingredients

1 tbsp Coconut Oil

2 Yellow Onion (peeled and finelysliced)

1 lb Extra Lean Ground Turkey

2 tsps Dijon Mustard

1/2 tsp Ground Sage

1/2 tsp Dried Thyme

1 tsp Sea Salt


4 ozs Brie Cheese (Remove ifintolerant)

1 head Green Lettuce (separated intoleaves and washed)


Chicken Fajitas with Cashew Sour Cream19 ingredients · 40 minutes · 4 servings

Directions

1. Preheat oven to 425. Line a large baking sheet with parchment paper.

2. In a bowl, combine chili powder, black pepper, cumin, paprika and garlic powder. Mixwell and set aside.

3. In a large mixing bowl, add your sliced peppers, onion and chicken strips. Drizzle witholive oil and then sprinkle with seasoning. Use tongs to gently toss until everything is wellcoated. Transfer to your baking sheet and bake for 30 minutes or until chicken is cookedthrough.

4. Meanwhile, create your cashew sour cream by combining cashews, sea salt, apple cidervinegar, lemon juice and water in a blender or food processor. Pulse very well untilcompletely smooth. Add an extra splash of water if too thick. Transfer to a jar and setaside.

5. Remove fajitas from oven. Serve in collard green wraps or gluten-free tortillas drizzledwith cashew sour cream and a lime wedge. Enjoy!

Notes

Vegan and VegetarianSkip the chicken and use roasted chickpeas instead.

Fajita BowlServe over a bed of greens to turn it into a bowl.

No Collard GreensUse swiss chard or ice berg lettuce instead.

Ingredients

1 tbsp Chili Powder


1/2 tsp Cumin

1/2 tsp Paprika


1 Red Bell Pepper (sliced)

1 Yellow Bell Pepper (sliced)

1 Green Bell Pepper (sliced)

1 Jalapeno Pepper (de-seededand sliced)

1 Sweet Onion (sliced)

16 ozs Chicken Breast (cut into strips)

1 tbsp Extra Virgin Olive Oil

1/2 cup Cashews (soaked for 1 hourand liquid drained)

1/2 tsp Sea Salt

1 tbsp Apple Cider Vinegar

1 Lemon (juiced)

2 tbsps Water

1 Lime (cut into wedges)

4 cups Collard Greens (washed andstems removed)

created by karen martel · 2. toss asparagus in olive oil, salt and pepper to taste and set aside....

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