Keto Meal Plan for me and my partner. We are based in the UK and can only purchase ingredients from a small supermarkets. I am intermittent fasting – I only eat at dinner time, and my partner eats three meals per day. This Keto meal plan includes recipes using metric measurements for ingredients for meals and a provides a shopping list for all ingredients for each. Because I only eat 1 meal per day, I need to ensure that I eat enough nutrients in the dinner to satisfy the keto requirements and fat and protein so the dinner is always a lot larger and the Breakfast and Lunch meals are smaller than recipes for two.
Breakfast:
Scrambled Eggs with Cheese & Avocado
A simple Keto recipe for scrambled eggs made with cheese and avocado for one person.
Servings: 1
Cost: £2
Ingredients
- 2 large eggs
- 1 tbsp butter
- 30 g about 1 oz cheddar cheese, grated
- ½ small avocado sliced
- Salt & pepper to taste
- Optional: A pinch of paprika or chili flakes
Instructions
- Heat the Butter: In a non-stick pan over low-medium heat, melt the butter.
- Scramble the Eggs: Crack the eggs into a bowl, season with salt and pepper, and whisk lightly. Pour into the pan.
- Cook Gently: Stir slowly with a spatula, cooking until soft and slightly runny.
- Add Cheese: Sprinkle the grated cheese over the eggs and stir gently until melted.
- Serve: Transfer to a plate and top with avocado slices. Add paprika or chili flakes if desired.
Notes
Macro Nutrients: (Approximate)
Calories: ~400
Fat: ~35g
Protein: ~20g
Carbs: ~4g
Lunch:
Chicken thighs with creamy spinach
A delicious Keto lunch filled with taste and easy to make.
Servings: 1
Cost: £4
Ingredients
- 1 large chicken thigh bone-in, skin-on
- 1 tbsp olive oil or butter
- 50 ml double cream
- 30 g cream cheese
- 1 handful fresh spinach about 40g
- 1 small garlic clove minced
- ½ tsp dried thyme or 1 tsp fresh
- Salt & pepper to taste
- 10 g grated parmesan optional, for extra richness
Instructions
Cook the Chicken:
- Heat olive oil or butter in a pan over medium heat.
- Season the chicken thigh with salt, pepper, and thyme.
- Sear skin-side down for about 5-7 minutes until crispy, then flip and cook for another 5-7 minutes until fully cooked (internal temp 75°C). Remove and set aside.
Make the Creamy Spinach:
- In the same pan, lower the heat and add minced garlic. Sauté for 30 seconds.
- Add the spinach and cook until wilted.
- Stir in cream cheese and double cream, allowing it to melt and form a sauce.
- Season with salt and pepper. If using, add grated parmesan for extra flavour.
Serve:
- Place the creamy spinach on a plate and top with the crispy chicken thigh.
Notes
Macro Nutrients (Approximate):
Calories: ~520 kcal
Fat: ~42g
Protein: ~32g
Carbs: ~5g
Dinner:
Ribeye steak with garlic butter & sautéed greens
This meal ensures that the fasting (OMAD) person meets their daily calorie, fat, and protein requirements while keeping it keto-friendly for both. The OMAD portion includes extra butter, olive oil, and a side of creamy cauliflower mash to reach the necessary calorie intake.
Servings: 2
Cost: £14
Ingredients
For the Steaks
- 1 x 250g ribeye steak for OMAD person
- 1 x 200g ribeye steak for non-fasting person
- 1 tbsp olive oil
- Salt & black pepper
For the Garlic Butter
- 60 g unsalted butter 40g for OMAD, 20g for standard portion
- 2 garlic cloves minced
- 1 tbsp fresh parsley chopped
- ½ tsp dried thyme
For the Sautéed Greens
- 200 g spinach
- 100 g kale chopped
- 40 g butter 30g for OMAD, 10g for standard portion
- 1 tbsp olive oil
- 1 garlic clove minced
- Salt & pepper to taste
For the Creamy Cauliflower Mash
(Extra calories for OMAD person)
- 200 g cauliflower florets
- 40 g double cream
- 30 g butter
- 20 g parmesan cheese optional
- Salt & pepper to taste
Instructions
Make the Garlic Butter
- Mix butter, garlic, parsley, and thyme in a small bowl. Set aside.
Cook the Steaks
- Heat a large frying pan over medium-high heat with olive oil.
Season steaks with salt and pepper.
- Cook for 3-4 minutes per side for medium-rare (adjust for preference).
- In the last minute of cooking, add half of the garlic butter to the pan and baste the steaks.
- Remove from heat and let rest for 5 minutes.
Sauté the Greens
- In a separate pan, heat butter and olive oil over medium heat.
- Add garlic and cook for 30 seconds.
- Add kale and cook for 3 minutes, then add spinach and cook until wilted.
- Season with salt and pepper.
Prepare the Cauliflower Mash (for OMAD Person)
- Steam or boil cauliflower florets until soft (~10 minutes).
- Blend with double cream, butter, parmesan, salt, and pepper until smooth.
Assemble & Serve
- Plate the steaks and top with garlic butter.
- Serve with sautéed greens.
- The OMAD person gets an extra portion of cauliflower mash to increase calories.
Notes
Nutritional Breakdown (Approximate Per Person)
OMAD (One Large Meal)
Calories: ~2,100 kcal
Fat: ~180g
Protein: ~110g
Carbs: ~10g net
Non-Fasting (Standard Portion)
Calories: ~900 kcal
Fat: ~70g
Protein: ~60g
Carbs: ~5g net
Why This Works for OMAD Keto
✅ Meets full daily calorie, fat, and protein intake in one meal
✅ Uses whole, keto-friendly ingredients available in small UK supermarkets
✅ Balances protein & fats for satiety and energy
Shopping List for Day 1
Assuming shopping is during the afternoon before Dinner: Breakfast and lunch for today have ingredients purchased the previous day (see Intro). This list includes ingredients for tomorrows (Day 2) breakfast and lunch.
Eggs
Streaky Bacon,
Mushrooms
Cheddar cheese
1 can of mackerel in olive oil (about 120g)
1/2 cucumber, sliced
1/2 avocado, diced
Lemon
2 Ribeye steaks (at least 450g (200 & 250))
Butter
Garlic
Fresh parsley
Dried thyme
Spinach
Kale, chopped
