Weekly Menu 3 + Macros + Recipes + Shopping List

We start a new week and a new menu!

Enjoy it!🙏😊

Monday

Breakfast: Scrambled Eggs with Spinach and Feta Cheese

• Ingredients :

  • 4 large eggs
  • 1 cup of fresh spinach
  • 1/4 cup crumbled feta cheese
  • 1 tablespoon of olive oil
  • Salt and pepper to taste

• Preparation :

  1. Heat the olive oil in a skillet over medium heat.
  2. Add the spinach and sauté until slightly wilted.
  3. Beat the eggs in a bowl and pour them over the spinach. Cook, stirring occasionally, until the eggs are almost set.
  4. Add the feta cheese, salt, and pepper. Stir until the cheese is slightly melted and the eggs are fully cooked.

Lunch: Chicken Salad with Avocado, Tomato, Cheese and Olive Oil Dressing

• Ingredients :

  • 2 chicken breasts (approximately 200 g each)
  • 1 large ripe avocado
  • 2 medium tomatoes
  • 1/4 cup grated cheese (choose your favorite, it can be cheddar or mozzarella)
  • 2 tablespoons of extra virgin olive oil
  • 1 lemon (for the juice)
  • Salt and pepper to taste

• Preparation :

  1. Grill or pan-fry the chicken breasts until golden brown and cooked through. Let cool, then cut into strips or cubes.
  2. Cut the avocado and tomatoes into cubes.
  3. Combine the chicken, avocado, and tomatoes in a large bowl. Add the grated cheese.
  4. Season with olive oil, lemon juice, salt and pepper to taste.

Dinner: Baked Salmon with Broccoli Sautéed in Butter

• Ingredients :

  • 2 salmon fillets (approximately 200 g each)
  • 2 cups of broccoli florets
  • 2 tablespoons ghee butter (Get it HERE )
  • Salt and pepper to taste
  • 1 lemon (for garnish)

• Preparation :

  1. Preheat oven to 200°C (400°F).
  2. Season the salmon fillets with salt, pepper, and a squeeze of lemon juice. Place on a baking sheet and bake for 12-15 minutes or until cooked to your liking.
  3. Meanwhile, sauté the broccoli in butter over medium-high heat until tender but still crisp, about 5-7 minutes. Season with salt and pepper to taste.
  4. Serve the salmon hot with the sautéed broccoli.

Tuesday

Breakfast: Natural Greek Yogurt with Chia Seeds and a Handful of Berries

• Ingredients :

  • 1 cup of plain, unsweetened Greek yogurt
  • 2 tablespoons of chia seeds
  • 1/2 cup of red berries (strawberries, blackberries, blueberries)
  • Keto Strawberry Syrup (get it HERE )

• Preparation :

  1. In a bowl, mix the Greek yogurt with the chia seeds.
  2. Let the mixture sit for at least 15 minutes so the chia seeds can swell and absorb some of the yogurt.
  3. Before serving, add the red berries on top of the yogurt and keto strawberry syrup.

Food: Lettuce Tacos with Ground Beef, Cheese Sauce and Guacamole

• Ingredients :

  • 500 g of ground beef
  • 1 tablespoon of olive oil
  • 1 teaspoon of cumin
  • 1 teaspoon of sweet paprika
  • Salt and pepper to taste
  • Large lettuce leaves (as a substitute for tortillas)
  • 1/2 cup grated cheese
  • 1 ripe avocado for guacamole
  • 1 small tomato
  • 1/4 onion
  • Juice of 1 lime

• Preparation :

  1. Heat the olive oil in a skillet over medium heat and cook the ground beef with cumin, paprika, salt, and pepper until well cooked.
  2. To make the guacamole, mash the avocado in a bowl and mix with the chopped tomato, finely chopped onion, lime juice, salt, and pepper.
  3. Serve the meat inside the lettuce leaves, add grated cheese on top and accompany with guacamole.

Dinner: Chicken Curry with Cauliflower Rice

• Ingredients :

  • 2 chicken breasts, diced
  • 1 tablespoon of coconut oil
  • 2 tablespoons curry paste (adjust according to your spice preference)
  • 1 can of coconut milk (400 ml)
  • 1 head of cauliflower, grated to make cauliflower rice
  • Salt to taste

• Preparation :

  1. Heat the coconut oil in a skillet over medium-high heat and add the chicken. Cook until golden brown.
  2. Reduce the heat, add the curry paste and mix well.
  3. Pour in the coconut milk and let the curry simmer for 20 minutes.
  4. Meanwhile, cook the cauliflower rice in another pan with a little oil and salt to taste, until tender.
  5. Serve the chicken curry over cauliflower rice.

Wednesday

Breakfast: Coconut and Raspberry Smoothie

• Ingredients :

  • 1 cup of coconut milk
  • 1/2 cup frozen raspberries
  • 1 scoop of keto protein powder (vanilla or neutral flavor)
  • 1 tablespoon chia seeds (optional for extra fiber)
  • Keto sweetener to taste (e.g., erythritol or stevia)

• Preparation :

  1. Place all ingredients in the blender.
  2. Mix at high speed until smooth and homogeneous.
  3. Adjust sweetener to taste and serve immediately.

Food: Hamburgers with hamburger buns,

• Ingredients :

  • 500 g of ground beef
  • Salt and pepper to taste
  • Keto burger bun (Get it HERE )
  • 1 teaspoon garlic powder
  • Mixed green salad (lettuce, spinach, arugula)
  • Cheddar cheese and cooked bacon for topping (optional)

• Preparation :

  1. Mix the ground beef with salt, pepper, and garlic powder. Form into 4 burgers.
  2. Toast the keto burger bun for extra crunch
  3. Cook the burgers to your liking in a pan or grill.
  4. Prepare a bed of green salad on the plates.
  5. Place a burger on each bed of salad.
  6. Add shredded cheddar cheese and cooked bacon pieces on top (optional).

Dinner: Chicken Breast Stuffed with Spinach and Cream Cheese, with Baked Asparagus

• Ingredients :

  • 2 large chicken breasts
  • 1 cup of cooked and drained spinach
  • 1/2 cup cream cheese
  • 1/4 cup grated Parmesan cheese
  • 1 pair of asparagus
  • 2 tablespoons of olive oil
  • Salt and pepper to taste

• Preparation :

  1. Preheat oven to 180°C (350°F).
  2. Make a horizontal cut in each chicken breast to create a pocket.
  3. Mix the spinach with the cream cheese and Parmesan cheese. Fill the chicken breast pockets with this mixture.
  4. Place the stuffed breasts on a baking tray.
  5. Separately, toss the asparagus with olive oil, salt, and pepper. Add them to the pan along with the chicken.
  6. Bake everything together for 20-25 minutes or until the chicken is fully cooked.
  7. Serve hot.

Thursday

Breakfast: Keto Pancakes with Almond Flour

• Ingredients :

  • 1 cup keto almond flour (Get it HERE )
  • 2 large eggs
  • 1/4 cup water or almond milk
  • 1 teaspoon of erythritol (Get it HERE )
  • 1/2 teaspoon baking powder
  • GHEE BUTTER
  • Keto syrup for serving (optional)

• Preparation :

  1. In a bowl, mix the almond flour, eggs, water or almond milk, erythritol, and baking powder until you get a smooth dough.
  2. Heat a frying pan over medium heat and add a little butter or oil.
  3. Pour small amounts of batter into the hot pan to form the pancakes. Cook until bubbles appear on the surface, then flip and cook the other side.
  4. Serve warm with keto syrup if desired.

Food: Nicoise Salad with Tuna

• Ingredients :

  • 2 cans of tuna in oil, drained
  • 4 hard-boiled eggs, peeled and halved
  • 2 large tomatoes, cut into wedges
  • 1/2 lb green beans, cooked and cooled
  • 1/4 red onion, thinly sliced
  • Black olives to taste
  • 2 tablespoons of extra virgin olive oil
  • 1 tablespoon red wine vinegar
  • Salt and pepper to taste

• Preparation :

  1. Arrange the tuna, eggs, tomatoes, green beans, and red onion on a large plate.
  2. Add the black olives.
  3. In a small bowl, mix the olive oil, vinegar, salt and pepper to make the dressing.
  4. Pour the dressing over the salad before serving.

Dinner: Eggplant Lasagna

• Ingredients :

  • 2 large eggplants, cut lengthwise into thin slices
  • 500 g of ground beef or turkey
  • 1 tablespoon of olive oil
  • 1 cup keto marinara sauce (no added sugar)
  • 1 cup ricotta cheese
  • 1 egg
  • 1/2 cup grated Parmesan cheese
  • 1 cup of grated mozzarella
  • Salt and pepper to taste
  • Fresh basil for garnish (optional)

• Preparation :

  1. Preheat oven to 190°C (375°F).
  2. Sauté the ground beef in olive oil until cooked. Add the marinara sauce and simmer for 10 minutes.
  3. In a bowl, mix the ricotta cheese, egg, and Parmesan cheese. Season with salt and pepper to taste.
  4. In a baking dish, place a layer of eggplant, then a layer of the meat mixture, followed by a layer of the ricotta mixture. Repeat the layers until you've used up all the ingredients.
  5. Cover with grated mozzarella.
  6. Bake for 25-30 minutes or until the eggplant is tender and the cheese is golden.
  7. Let it rest for 10 minutes before serving. Garnish with fresh basil if desired.

Friday

Breakfast: Baked Eggs with Avocados

• Ingredients :

  • 2 medium avocados
  • 4 small eggs
  • Salt and pepper to taste
  • Grated cheese (optional)
  • Crispy crumbled bacon (optional)

• Preparation :

  1. Preheat oven to 220°C (425°F).
  2. Cut the avocados in half and remove the pit. If necessary, hollow out the avocado a little more to accommodate the egg.
  3. Place the avocado halves on a baking sheet and crack an egg into each one. Season with salt and pepper to taste.
  4. Bake for 15-20 minutes, until the eggs are cooked to your liking.
  5. Serve with shredded cheese and crispy crumbled bacon on top, if desired.

Lunch: Broccoli and Cheddar Cheese Soup

• Ingredients :

  • 2 cups of broccoli cut into florets
  • 1 cup of chicken or vegetable broth
  • 1 cup shredded cheddar cheese
  • 1/2 cup whipping cream
  • Salt and pepper to taste

• Preparation :

  1. In a pot, bring the chicken or vegetable broth to a boil.
  2. Add the broccoli florets and cook until tender.
  3. Reduce the heat and add the cheddar cheese and heavy cream. Cook, stirring constantly, until the cheese is completely melted and the soup is smooth.
  4. Season with salt and pepper to taste. For a smoother texture, you can blend the soup in a blender or use a hand mixer.

• Dinner: Keto Pizza with Cauliflower Crust

  • Ingredients :

    • 1 head of cauliflower, grated
    • 1 egg
    • 1/2 cup grated mozzarella cheese
    • 1/4 cup grated Parmesan cheese
    • Salt and spices to taste (oregano, basil)
    • Tomato sauce without added sugar
    • Toppings of your choice (pepperoni, peppers, mushrooms, more cheese)

  • Preparation :

    1. Preheat oven to 200°C (400°F) and line a baking sheet with parchment paper.
    2. Microwave the grated cauliflower for 7-8 minutes, then squeeze out the excess water with a clean kitchen towel.
    3. Mix the cauliflower with the egg, mozzarella, parmesan, salt and spices until you get a uniform dough.
    4. Spread the dough on the baking sheet, shaping it into a pizza base.
    5. Bake the crust for 20 minutes, until golden brown and firm.
    6. Add the tomato sauce and your favorite toppings. Bake again until the cheese is melted and the edges are crispy.