Keto Week

Sold By: Foodin

Monday's meals

You can't view your schedule since you aren't subscribed.
See what's Tomorrow Categories: ,

Monday

Omelette with Mushrooms

15 min
1

Chicken, Grape & Feta Salad With Figgy Dressing

20 min
2

Avocado Salad

10 min
2

Omelette with Mushrooms

Ingredients

2 Egg
Add 2 x 56.7g Shopping List

0.00$

1 22/24 cup Chestnut Mushrooms
Add 1 x 0g Shopping List

0.00$

100g Low Fat Cheese
Add 1 x 0g Shopping List

0.00$

Cooking instructions

Step 1

Heat the olive oil in a small non-stick frying pan. Tip in the mushrooms and fry over a high heat, stirring occasionally for 2-3 mins until golden. Lift out of the pan into a bowl and mix with the cheese and parsley.

Step 2

Place the pan back on the heat and swirl the eggs into it. Cook for 1 min or until set to your liking, swirling with a fork now and again.

Step 3

Spoon the mushroom mix over one half of the omelette. Using a spatula or palette knife, flip the omelette over to cover the mushrooms. Cook for a few moments more, lift onto a plate and serve with oven chips and salad.

Nutritional info

kcal

284.8

protein

40.3 g

carbs

9 g

fats

10.1 g

fiber

0.9 g

Chicken, Grape & Feta Salad With Figgy Dressing

Ingredients

75g Bulgur
Add 1 x 0g Shopping List

0.00$

1 Spring Onion
Add 1 x 20g Shopping List

0.00$

50g Corn Salad
Add 1 x 0g Shopping List

0.00$

1 Oregano
Add 1 x 0g Shopping List

0.00$

15ml Balsamic Vinegar
Add 1 x 0ml Shopping List

0.00$

100g Feta Cheese
Add 1 x 0g Shopping List

0.00$

100g Black Grapes
Add 1 x 0g Shopping List

0.00$

250g Chicken Breast
Add 1 x 0g Shopping List

0.00$

Cooking instructions

Step 1

Boil a kettle

Add the bulgur wheat to a pot with plenty of boiled water and a pinch of salt

Bring to the boil over a high heat and cook for 7-9 min or until tender with a slight bite

Once cooked, drain and return to the pot

Step 2

While the bulgur is cooking, sprinkle the dried oregano over a chopping board with a big pinch of salt

Press the chicken breast fillets onto the seasoning so that they're evenly coated

Step 3

Heat a large, wide-based pan (preferably non-stick) with a matching lid, with a drizzle of olive oil over a medium-high heat

Once hot, add the seasoned chicken and cook for 3 min on each side or until browned

Step 4

Meanwhile, crumble the feta into small, bite-sized pieces

Trim, then slice the spring onion[s] finely

Add the crumbled feta, sliced spring onion and rocket leaves to a large bowl and set aside

Step 5

Once the chicken has browned, reduce the heat to medium

Add a couple of splashes of water and cook, covered, for 12-15 min or until the chicken is cooked through (no pink meat!)

Step 6

Cut the seedless grapes in half lengthways

Combine the balsamic vinegar with the fig relish, 2 tbsp [4 tbsp] olive oil and a pinch of salt and pepper – this is your figgy dressing

Once the chicken is cooked, transfer it to a board and return the pan to a medium heat

Once hot, add the chopped grapes and cook for 2-3 min or until warmed through

Step 7

Slice the cooked chicken finely

Add the cooked bulgur and warmed grapes to the bowl with the rocket, feta and spring onion and give everything a good mix – this is your fruity feta salad

Step 8

Serve the sliced chicken over the fruity feta salad

Drizzle the figgy dressing all over

Enjoy!

Nutritional info

kcal

850.2

protein

33.2 g

carbs

25.5 g

fats

68.8 g

fiber

2.5 g

Avocado Salad

Ingredients

1 Avocado
Add 1 x 150g Shopping List

0.00$

1 Lemon
Add 1 x 58g Shopping List

0.00$

3g Cayenne Pepper
Add 1 x 0g Shopping List

0.00$

5g Cumin
Add 1 x 0g Shopping List

0.00$

100g Kale
Add 1 x 0g Shopping List

0.00$

1 10/24 cup Broccoli
Add 1 x 200g Shopping List

0.00$

50g Cherry Tomatoes
Add 1 x 0g Shopping List

0.00$

1 Courgette
Add 1 x 196g Shopping List

0.00$

Cooking instructions

Step 1

In a pot with water put broccoli and kale, and cook for 4 minutes

Step 2

Slice the courgette in thin strips

Step 3

Put all of the ingredients for the dressing in a blender and blend it until smooth

Step 4

Mix up the courgette, broccoli, kale and cherry tomatoes and pour dressing and all over it.

Nutritional info

kcal

192.8

protein

6.2 g

carbs

21.2 g

fats

13.2 g

fiber

10.4 g

Tuesday

Keto Green Eggs & Bacon

15 min
2

Hake with Potatoes

60 min
1

Almonds with Yoghurt & Honey

10 min
2

Keto Green Eggs & Bacon

Ingredients

2 Egg
Add 2 x 56.7g Shopping List

0.00$

75g Bacon
Add 1 x 0g Shopping List

0.00$

1 5/48 tbsp Olive Oil
Add 1 x 0ml Shopping List

0.00$

0.3 Avocado
Add 1 x 150g Shopping List

0.00$

30ml Pesto
Add 1 x 0ml Shopping List

0.00$

Cooking instructions

Step 1

Prepare the eggs and bacon. In a frying pan, fry the bacon rashers for 2 minutes per side until crisp. I dry fried them but you can add a touch of olive oil or ghee if you prefer to prevent sticking. All depends on your pan. Drain on a sheet of kitchen paper.

Step 2

Heat a frying pan with 1 tablespoon of olive oil or ghee on a medium/low heat and coat the bottom of the pan.

Step 3

Crack the eggs into the pan, and sprinkle with a pinch of salt and pepper. If the oil starts to spit, it’s too hot so turn down the heat. Cook the eggs until the white is set and the yolk still runny, or to your liking. Remove from the pan with a spatula.

Step 4

To serve, place the eggs and bacon on your plate, with sliced avocado and 2 tablespoons of almond pesto. Any remaining pesto can be stored in the fridge and used on a fresh salad or mixed through some roast chicken.

Nutritional info

kcal

370.6

protein

22.4 g

carbs

5.4 g

fats

29.3 g

fiber

2 g

Hake with Potatoes

Ingredients

200g Hake Fillet
Add 1 x 0g Shopping List

0.00$

200g Potatoes
Add 1 x 0g Shopping List

0.00$

100g Green Peas
Add 1 x 0g Shopping List

0.00$

Cooking instructions

Step 1

The baking pan put a little oil and hake and sort the potatoes, and spice it with pepper, salt, rosemary, parsley or garlic

Step 2

Preheat oven to 200°C and bake for 45 minutes

Step 3

Add frozen or fresh peas in the last 5 minutes of baking. Serve and enjoy

Nutritional info

kcal

734

protein

40.4 g

carbs

92 g

fats

24.4 g

fiber

10.9 g

Almonds with Yoghurt & Honey

Ingredients

230g Almonds
Add 1 x 0g Shopping List

0.00$

150g Yoghurt
Add 1 x 0g Shopping List

0.00$

7g Honey
Add 1 x 0g Shopping List

0.00$

Cooking instructions

Nutritional info

kcal

208.6

protein

27 g

carbs

8.2 g

fats

6.7 g

fiber

0 g

Wednesday

Bell Pepper Omelette

30 min
2

Chicken Breast with Broccoli and Potatoes

10 min

Cashews

Bell Pepper Omelette

Ingredients

2 Egg
Add 2 x 56.7g Shopping List

0.00$

1 Red Pepper
Add 1 x 0g Shopping List

0.00$

40g Ham
Add 1 x 0g Shopping List

0.00$

Cooking instructions

Step 1

Mix the eggs and egg whites with some seasoning and set aside. Heat the oil in a medium non-stick frying pan and cook the pepper for 3-4 mins. Throw in the white parts of the spring onions and cook for 1 min more. Pour in the eggs and cook over a medium heat until almost completely set.

Step 2

Sprinkle on the ham and cheese and continue cooking until just set in the centre, or flash it under a hot grill if you like it more well done. Serve straight from the pan with the green part of the spring onion sprinkled on top, the chopped tomato and some wholemeal toast.

Nutritional info

kcal

67.2

protein

10.6 g

carbs

0.5 g

fats

2.4 g

fiber

0 g

Chicken Breast with Broccoli and Potatoes

Ingredients

Cooking instructions

Step 1

Heat a pan with a little oil, chop the onion and friend until golden

Step 2

Throw in a pan sliced __mushrooms and pour water, cook about 15 minutes

Step 3

Heat the second vessel with the oil, and seasoned chicken slice optionally

Step 4

Throw the chicken in a pan with oil and fry about 7 minutes on each side and add the mushrooms, let five minutes all together the ingredients unite

Step 5

As a side dish serve broccoli spicy after _elji- fill a pot with water and cook the broccoli for 5 minutes

Nutritional info

kcal

0

protein

0 g

carbs

0 g

fats

0 g

fiber

0 g

Cashews

Nutritional info

kcal

22.8

protein

0.4 g

carbs

3.2 g

fats

1 g

fiber

0.3 g

Thursday

Salad with Mango

10 min
2

Keto Pork Tenderloin

40 min
2

Low Fat Cheese & Almonds

10 min
1

Salad with Mango

Ingredients

1 / 2 Mango
Add 1 x 200g Shopping List

0.00$

1 Carrot
Add 1 x 200g Shopping List

0.00$

1 / 4 Avocado, cubed
Add 1 x 150g Shopping List

0.00$

1 Apple
Add 1 x 0g Shopping List

0.00$

90g Spinach
Add 1 x 0g Shopping List

0.00$

15g Greek Yoghurt
Add 1 x 0g Shopping List

0.00$

10g Orange Juice
Add 1 x 0g Shopping List

0.00$

8g Honey
Add 1 x 0g Shopping List

0.00$

1g Cinnamon
Add 1 x 0g Shopping List

0.00$

Cooking instructions

Step 1

Whisk the greek yoghurt, orange juice, cinnamon and honey together.

Step 2

Shred the carrots (using a food processor or box grater), and cube mango, avocado, and apple. Toss all salad ingredients together and drizzle with dressing. Serve immediately.

Nutritional info

kcal

252

protein

5 g

carbs

38.4 g

fats

12.1 g

fiber

11.2 g

Keto Pork Tenderloin

Ingredients

450g Pork Loin Steak
Add 1 x 0g Shopping List

0.00$

1 Courgette
Add 1 x 196g Shopping List

0.00$

1 5/48 tbsp Olive Oil
Add 1 x 0ml Shopping List

0.00$

200ml Pesto
Add 1 x 0ml Shopping List

0.00$

Cooking instructions

Step 1

Preheat our oven to 400 degrees. Rub the pork with 1/2 Tbsp of olive oil and season with salt and pepper. Heat the remaining 1 Tbsp of olive oil in a large, oven sage pan on medium/high heat.

Step 2

Sear the pork until golden brown on each side, about 2-3 minutes per side. Pop the whole pan into the oven and cook until the pork reaches 145-150 degrees when a thermometer is inserted into the thickest part, about 10-15 minutes. Once cooked, remove the pork from the oven, cover and let rest for 10 minutes.

Step 3

Heat a large skillet (you might need two) on medium heat. Add in the zoodles and cook, stirring occasionally, until soft and lightly brown. Place a long sheet of paper towel on the counter and spread the zoodles onto it.

Step 4

Place another paper towel on top of the zoodles and press out as much moisture as you can. Stir the pesto sauce into the zoodles until well combined. (I find it helps to cut the zoodles, as this lets the pesto disperse better)

Step 5

Divide between 2 plates and top with sliced pork, a squeeze of fresh lemon juice and extra pistachios, if desired. Devour!

Nutritional info

kcal

1008.4

protein

71.6 g

carbs

11.8 g

fats

75.2 g

fiber

2 g

Low Fat Cheese & Almonds

Ingredients

100g Almonds
Add 1 x 0g Shopping List

0.00$

200g Low Fat Cheese
Add 1 x 0g Shopping List

0.00$

Cooking instructions

Step 1

Smooth ingredients in a blender

Nutritional info

kcal

477

protein

68 g

carbs

3.8 g

fats

18.8 g

fiber

0 g

Friday

Eggs and Cottage Cheese

10 min
1

Salmon and Broccoli

40 min
2

Keto Avocado Toast

10 min
2

Eggs and Cottage Cheese

Ingredients

3 Egg
Add 3 x 56.7g Shopping List

0.00$

100g Bread
Add 1 x 0g Shopping List

0.00$

100g Cottage Cheese
Add 1 x 0g Shopping List

0.00$

1 Avocado
Add 1 x 150g Shopping List

0.00$

1 Cucumber
Add 1 x 301g Shopping List

0.00$

Cooking instructions

Step 1

Boil the eggs, slice the avocado and cucumbers, put the cream cheese in a bowl and eat it all up

Nutritional info

kcal

725.3

protein

37.6 g

carbs

78.3 g

fats

33.3 g

fiber

14.7 g

Salmon and Broccoli

Ingredients

325g Salmon Fillet
Add 1 x 0g Shopping List

0.00$

7g Butter
Add 1 x 0g Shopping List

0.00$

3 4/24 cup Broccoli
Add 1 x 200g Shopping List

0.00$

1 Spring Onion
Add 1 x 20g Shopping List

0.00$

1 Garlic Clove
Add 1 x 10g Shopping List

0.00$

5ml Dijon Mustard
Add 1 x 0ml Shopping List

0.00$

5g Parsley
Add 1 x 0g Shopping List

0.00$

5ml Chives
Add 1 x 0ml Shopping List

0.00$

2ml Apple Cider Vinegar
Add 1 x 0ml Shopping List

0.00$

2g Horseradish
Add 1 x 0g Shopping List

0.00$

2 tsp Thyme
Add 1 x 0g Shopping List

0.00$

2g Smoked Paprika
Add 1 x 0g Shopping List

0.00$

2g Cayenne Pepper
Add 1 x 0g Shopping List

0.00$

Cooking instructions

Step 1

Season the fish with salt and pepper. Fry in butter for a couple of minutes on both sides.

Step 2

Divide the broccoli into florets. Boil the broccoli in a pot with lightly-salted water until fork-tender. Drain and keep warm.

Step 3

Melt the butter for the sauce in a saucepan over low heat. Add the 100 g of butter, garlic clove, Dijon mustard, parsley, chives, cider vinegar, horseradish, thyme, smoked paprika, cayenne pepper and simmer.

Step 4

Whisk until the sauce thickens. Lower the heat towards the end. If the sauce doesn\'t thicken, just whisk again and keep simmering a little longer.

Nutritional info

kcal

425.7

protein

40.1 g

carbs

13.5 g

fats

23 g

fiber

4.6 g

Keto Avocado Toast

Ingredients

100g Baguette
Add 1 x 0g Shopping List

0.00$

1 Avocado
Add 1 x 150g Shopping List

0.00$

60g Cream Cheese
Add 1 x 0g Shopping List

0.00$

40g Bacon
Add 1 x 0g Shopping List

0.00$

Cooking instructions

Step 1

Toast the bread, slice the ingredients and combine them to your taste.

Nutritional info

kcal

463.2

protein

14.8 g

carbs

37.3 g

fats

29.9 g

fiber

6.3 g

Saturday

Peanut Butter with Banana

10 min
1

Keto Pork Tenderloin

40 min
2

Cashews

Peanut Butter with Banana

Ingredients

1 Banana
Add 1 x 0g Shopping List

0.00$

30g Peanut Butter
Add 1 x 0g Shopping List

0.00$

Cooking instructions

Nutritional info

kcal

176.4

protein

6.6 g

carbs

7.2 g

fats

15 g

fiber

1.7 g

Keto Pork Tenderloin

Ingredients

450g Pork Loin Steak
Add 1 x 0g Shopping List

0.00$

1 Courgette
Add 1 x 196g Shopping List

0.00$

1 5/48 tbsp Olive Oil
Add 1 x 0ml Shopping List

0.00$

200ml Pesto
Add 1 x 0ml Shopping List

0.00$

Cooking instructions

Step 1

Preheat our oven to 400 degrees. Rub the pork with 1/2 Tbsp of olive oil and season with salt and pepper. Heat the remaining 1 Tbsp of olive oil in a large, oven sage pan on medium/high heat.

Step 2

Sear the pork until golden brown on each side, about 2-3 minutes per side. Pop the whole pan into the oven and cook until the pork reaches 145-150 degrees when a thermometer is inserted into the thickest part, about 10-15 minutes. Once cooked, remove the pork from the oven, cover and let rest for 10 minutes.

Step 3

Heat a large skillet (you might need two) on medium heat. Add in the zoodles and cook, stirring occasionally, until soft and lightly brown. Place a long sheet of paper towel on the counter and spread the zoodles onto it.

Step 4

Place another paper towel on top of the zoodles and press out as much moisture as you can. Stir the pesto sauce into the zoodles until well combined. (I find it helps to cut the zoodles, as this lets the pesto disperse better)

Step 5

Divide between 2 plates and top with sliced pork, a squeeze of fresh lemon juice and extra pistachios, if desired. Devour!

Nutritional info

kcal

1008.4

protein

71.6 g

carbs

11.8 g

fats

75.2 g

fiber

2 g

Cashews

Nutritional info

kcal

22.8

protein

0.4 g

carbs

3.2 g

fats

1 g

fiber

0.3 g

Sunday

Keto Green Eggs & Bacon

15 min
2

Coleslaw

20 min
1

Strawberry Banana Protein Blast 

5 mins
1

Keto Green Eggs & Bacon

Ingredients

2 Egg
Add 2 x 56.7g Shopping List

0.00$

75g Bacon
Add 1 x 0g Shopping List

0.00$

1 5/48 tbsp Olive Oil
Add 1 x 0ml Shopping List

0.00$

0.3 Avocado
Add 1 x 150g Shopping List

0.00$

30ml Pesto
Add 1 x 0ml Shopping List

0.00$

Cooking instructions

Step 1

Prepare the eggs and bacon. In a frying pan, fry the bacon rashers for 2 minutes per side until crisp. I dry fried them but you can add a touch of olive oil or ghee if you prefer to prevent sticking. All depends on your pan. Drain on a sheet of kitchen paper.

Step 2

Heat a frying pan with 1 tablespoon of olive oil or ghee on a medium/low heat and coat the bottom of the pan.

Step 3

Crack the eggs into the pan, and sprinkle with a pinch of salt and pepper. If the oil starts to spit, it’s too hot so turn down the heat. Cook the eggs until the white is set and the yolk still runny, or to your liking. Remove from the pan with a spatula.

Step 4

To serve, place the eggs and bacon on your plate, with sliced avocado and 2 tablespoons of almond pesto. Any remaining pesto can be stored in the fridge and used on a fresh salad or mixed through some roast chicken.

Nutritional info

kcal

370.6

protein

22.4 g

carbs

5.4 g

fats

29.3 g

fiber

2 g

Coleslaw

Ingredients

1 Carrot
Add 1 x 200g Shopping List

0.00$

1 Brown Onion
Add 1 x 110g Shopping List

0.00$

450g Cabbage
Add 1 x 0g Shopping List

0.00$

1 Garlic Clove
Add 1 x 10g Shopping List

0.00$

1 Lemon juice
Add 1 x 58g Shopping List

0.00$

1 Red Pepper
Add 1 x 0g Shopping List

0.00$

10ml Sesame Seeds
Add 1 x 0ml Shopping List

0.00$

Cooking instructions

Step 1

Slice half a head of cabbage

Step 2

Slice the carrot, onion and clove of garlic

Step 3

All together, stir and season with olive oil, lemon juice and red pepper, and add the sesame seeds

Nutritional info

kcal

326.7

protein

11.8 g

carbs

68.2 g

fats

6.1 g

fiber

22 g

Strawberry Banana Protein Blast 

Ingredients

1 Medium Banana, frozen
Add 1 x 0g Shopping List

0.00$

125ml Milk
Add 1 x 0ml Shopping List

0.00$

60g Strawberries
Add 1 x 0g Shopping List

0.00$

30g Greek Yoghurt
Add 1 x 0g Shopping List

0.00$

7g Peanut Butter
Add 1 x 0g Shopping List

0.00$

Cooking instructions

Step 1

Place all ingredients in a blender and blend until smooth. 

Step 2

Pour smoothie into a glass or shaker and enjoy! 

Nutritional info

kcal

125.1

protein

8.7 g

carbs

11.3 g

fats

7.6 g

fiber

1.6 g

My Cart (0 items)

No products in the cart.

Invite & Earn

X
Signup to start sharing your link
Signup