The second day of our Keto Meal Plan. Please remember as you read this, that 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 (OMAD), and my partner eats three meals per day. Todays meal plan includes recipes using metric measurements for ingredients.
Breakfast:
Omelette with bacon, mushrooms & cheese
A simple breakfast with eggs, bacon, mushrooms & cheese
Servings: 1
Cost: £3
Ingredients
- 2 large eggs
- 2 rashers of streaky bacon chopped
- 3 mushrooms sliced
- 30 g cheddar cheese grated
- 1 tbsp butter
- Salt & pepper to taste
Instructions
Cook the bacon
- Heat a frying pan over medium heat and cook the bacon until crispy. Remove and set aside.
Sauté the mushrooms
- In the same pan, add butter and cook the mushrooms until soft and golden. Remove and set aside with the bacon.
Prepare the eggs
- Whisk the eggs in a bowl and season with salt and pepper.
Cook the omelette
- Pour the eggs into the pan, tilting it to spread them evenly. Cook on low heat until the edges start to set.
Add fillings
- Sprinkle cheese, bacon, and mushrooms over one side of the omelette. Let cook until the cheese melts and the eggs are just set.
Fold and serve
- Carefully fold the omelette in half, slide it onto a plate, and enjoy hot.
Notes
Macro Nutrients (approx.):
Calories: ~450 kcal
Protein: ~30g
Fat: ~36g
Carbs: ~3g
Lunch:
Mackerel salad with olive oil dressing
This meal is high in healthy fats and protein, making it perfect for a keto lunch!
Servings: 1
Cost: £5
Ingredients
- 1 can of mackerel in olive oil about 120g
- 1 handful of mixed salad greens e.g., spinach, arugula, lettuce
- 1/2 cucumber sliced
- 1/2 avocado diced
- 2 tablespoons of olive oil for dressing
- 1 tablespoon of lemon juice
- Salt and pepper to taste
- A pinch of dried herbs e.g., oregano or basil for extra flavour
Instructions
Prepare the salad base:
- In a medium bowl, place the mixed salad greens, cucumber slices, and avocado.
Add the mackerel:
- Open the can of mackerel, drain the excess oil, and flake the mackerel with a fork. Add it on top of the salad.
Make the dressing:
- In a small bowl, whisk together the olive oil, lemon juice, salt, pepper, and dried herbs.
Toss the salad:
- Drizzle the dressing over the salad and toss gently to combine all ingredients.
Serve:
- Enjoy immediately!
Notes
Macro Nutrients (approx.):
Calories: 627 kcal
Protein: 22.3g
Fat: 56g
Carbs: 8.5g (of which 3g is fibre)
Net Carbs: 5.5g
Dinner:
Pork chops with roasted Brussels Sprouts & Garlic Mayonnaise
A keto-friendly dinner recipe for Pork Chops with Roasted Brussels Sprouts & Garlic Mayonnaise for two adults, including extra calories for the OMAD (one meal a day) person.
Servings: 2
Cost: £12
Ingredients
For Pork Chops & Brussel Sprouts:
- 2 bone-in pork chops about 200g each
- 300 g Brussels sprouts trimmed and halved
- 2 tablespoons olive oil for roasting Brussels sprouts
- 1 tablespoon butter for cooking the pork chops
- 1 teaspoon garlic powder for pork chop seasoning
- 1 teaspoon smoked paprika for pork chop seasoning
Salt and pepper (to taste)
- For Garlic Mayonnaise:
- 2 large egg yolks
- 1 teaspoon Dijon mustard
- 1 garlic clove finely grated or minced
- 150 ml olive oil
- 1 tablespoon lemon juice
- Salt to taste
Instructions
Preheat oven and prep Brussels sprouts:
- Preheat the oven to 200°C (180°C fan)/400°F.
- Trim and halve the Brussels sprouts. Toss them with 1 tablespoon of olive oil, salt, and pepper. Spread them out on a baking tray and roast for 25-30 minutes, flipping once halfway through, until they’re crispy and golden brown.
Cook the pork chops:
- Heat 1 tablespoon of butter in a large frying pan over medium-high heat.
- Season the pork chops with garlic powder, smoked paprika, salt, and pepper.
- Cook the pork chops for about 4-5 minutes on each side, until golden brown and cooked through (internal temperature should reach 63°C/145°F). Let them rest for a couple of minutes before serving.
Prepare the garlic mayonnaise:
- In a bowl, whisk together the egg yolks and Dijon mustard. Add the garlic and a pinch of salt.
- Slowly pour in the olive oil, a drop at a time, while whisking constantly to emulsify. Gradually add more oil as the mixture thickens.
- Once the mayonnaise reaches a thick consistency, add the lemon juice and adjust seasoning if needed.
Serve:
- Plate the pork chops, roasted brussels sprouts, and serve with a generous drizzle of garlic mayonnaise on the side.
For the OMAD person:
Extra Calories:
- Since the OMAD person needs to meet their keto nutrient requirements, consider adding a side of avocado slices (1 medium avocado) or a side of cheese (about 50-75g) to increase both fat and protein content. This will help them reach their daily caloric needs, as a single pork chop with the Brussels sprouts and mayonnaise will be filling but might not fully meet the higher calorie requirement of the OMAD diet
Notes
Nutritional Breakdown (Approximate Per Person)
Here’s the summarized macro nutrient breakdown for each person, OMAD (One Meal A Day) and Normal (two meals per day), based on the Pork Chops with Roasted Brussels Sprouts & Garlic Mayonnaise recipe:
For the Normal Keto (Evening meal)
Per Serving:
Calories: ~900–1000 kcal
Protein: ~35g
Fat: ~75g
Carbohydrates: ~15g
Fibre: ~5g
Net Carbs: ~10g
For the OMAD (One Meal a Day)
Since the OMAD person is eating only one meal for the day, they may need additional calories and fat. To meet their caloric requirements, here are adjustments:
Additional Ingredients for OMAD:
1 medium avocado (for extra calories and fat)
50–75g cheese (e.g., cheddar, for extra protein and fat)
Adjusted Macro Breakdown for OMAD Person (with avocado and cheese):
Calories: ~1300–1500 kcal
Protein: ~45–50g
Fat: ~110–120g
Carbohydrates: ~20g
Fibre: ~7g
Net Carbs: ~13g
Shopping List For Day 2
This is the list for todays evening meal and includes Breakfast and Lunch items for Day 3
Eggs
Smoked salmon, chopped
½ small avocado, sliced (you probably have this as you only used half an avocado this morning)
Butter
Fresh chives (optional, for garnish)
150g beef mince (20% fat)
100g broccoli, cut into small florets
Sesame oil
Soy sauce or tamari (for gluten-free)
Ginger powder (or 1 tsp grated fresh ginger)
Chilli flakes (optional)
2 bone-in pork chops (about 200g each)
300g Brussels sprouts, trimmed and halved
Bottle of light Olive Oil
Garlic powder
Smoked paprika
2 large egg yolks
Dijon mustard
Garlic
Lemon for lemon juice
