Keto Week

Sunday's meals

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Monday

Omelette with Mushrooms

10 min

Chicken, Grape & Feta Salad With Figgy Dressing

20 min
2

Avocado Salad

10 min
2

Omelette with Mushrooms

Ingredients

Cooking instructions

Step 1

Slice the onion into small pieces, heat a frying pan with oil and pleasant for GAD ok not yellowed

Step 2

Add chopped mushrooms and simmer for 15 minutes

Step 3

In a bowl, beat eggs and egg whites make the whipped cream and mix all together

Step 4

Add the eggs to the pan with the mushrooms, bake a few more minutes and serve

Nutritional info

kcal

0

protein

0 g

carbs

0 g

fats

0 g

fiber

0 g

Chicken, Grape & Feta Salad With Figgy Dressing

Ingredients

75g Bulgur
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1 Spring Onion
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50g Corn Salad
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1 Oregano
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0.00$

15g Balsamic Vinegar
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0.00$

100g Feta Cheese
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0.00$

100g Black Grapes
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250g Chicken Breast
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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

847

protein

33 g

carbs

24.8 g

fats

68.8 g

fiber

2.2 g

Avocado Salad

Ingredients

1 Avocado
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1 Lemon
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3g Cayenne Pepper
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5g Cumin
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100g Kale
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100g Broccoli
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50g Cherry Tomatoes
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1 Courgette
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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

49.7

protein

3.3 g

carbs

9.1 g

fats

1.4 g

fiber

3.3 g

Tuesday

Keto Green Eggs & Bacon

15 min
2

Hake with Potatoes

10 min

Almonds with Yoghurt & Honey

10 min
2

Keto Green Eggs & Bacon

Ingredients

2 Egg
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75g Bacon
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15ml Extra Virgin Oil
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50g Avocado
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30ml Pesto
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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

Cooking instructions

Step 1

The baking pan put a little oil and hake and sort the potatoes, and optionally spice (pepper, salt, rosemary, parsley, garlic)

Step 2

Preheat oven to 200 ? C and bake 45 minutes

Step 3

Serve with salad

Nutritional info

kcal

0

protein

0 g

carbs

0 g

fats

0 g

fiber

0 g

Almonds with Yoghurt & Honey

Ingredients

230g Almonds
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150g Yoghurt
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7g Honey
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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
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1 Red Pepper
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40g Ham
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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 Mango
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0.00$

Cooking instructions

Nutritional info

kcal

0

protein

0 g

carbs

0 g

fats

0 g

fiber

0 g

Keto Pork Tenderloin

Ingredients

450g Pork Loin Steak
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0.00$

1 Courgette
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0.00$

15ml Extra Virgin Oil
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0.00$

200ml Pesto
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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

993.7

protein

70.5 g

carbs

9.2 g

fats

74.8 g

fiber

1 g

Low Fat Cheese & Almonds

Ingredients

100g Almonds
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200g Low Fat Cheese
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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

Salmon and Broccoli

40 min
2

Keto Avocado Toast

10 min
2

Eggs and Cottage Cheese

Ingredients

Cooking instructions

Nutritional info

kcal

0

protein

0 g

carbs

0 g

fats

0 g

fiber

0 g

Salmon and Broccoli

Ingredients

325g Salmon Fillet
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7g Butter
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225g Broccoli
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1 Spring Onion
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0.00$

1 Garlic Clove
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0.00$

5ml Dijon Mustard
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5g Parsley
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0.00$

5ml Chives
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2g Apple Cider Vinegar
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0.00$

2g Horseradish
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0.00$

2g Thyme
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0.00$

2g Smoked Paprika
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2g Cayenne Pepper
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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

422.5

protein

39.9 g

carbs

12.8 g

fats

23 g

fiber

4.3 g

Keto Avocado Toast

Ingredients

100g Baguette
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0.00$

1 Avocado
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0.00$

60g Cream Cheese
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0.00$

40g Bacon
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Cooking instructions

Step 1

All ingredients chop, put in a bowl and seasoned to taste

Nutritional info

kcal

343.2

protein

13.3 g

carbs

30.5 g

fats

18.6 g

fiber

1 g

Saturday

Peanut Butter with Banana

10 min

Keto Pork Tenderloin

40 min
2

Cashews

Peanut Butter with Banana

Ingredients

Cooking instructions

Nutritional info

kcal

0

protein

0 g

carbs

0 g

fats

0 g

fiber

0 g

Keto Pork Tenderloin

Ingredients

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

0.00$

1 Courgette
Add 1 x 0g Shopping List

0.00$

15ml Extra Virgin 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

993.7

protein

70.5 g

carbs

9.2 g

fats

74.8 g

fiber

1 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

10 min

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
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0.00$

15ml Extra Virgin Oil
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0.00$

50g Avocado
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0.00$

30ml Pesto
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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

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

0

protein

0 g

carbs

0 g

fats

0 g

fiber

0 g

Strawberry Banana Protein Blast 

Ingredients

1 Medium Banana, frozen
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0.00$

125ml Milk
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60g Strawberrries
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30g Greek Yoghurt
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0.00$

7g Peanut Butter
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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

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