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:
Scrambled Eggs with Smoked Salmon & Avocado
This breakfast is high in healthy fats and protein, keeping you full and supporting ketosis.
Servings: 1
Cost: £3
Ingredients
- 2 large eggs
- 30 g smoked salmon chopped
- ½ small avocado sliced
- 10 g butter
- Salt & black pepper to taste
- Fresh chives optional, for garnish
Instructions
- Crack the eggs into a bowl, add double cream (if using), and whisk lightly.
- Heat the butter in a non-stick pan over low-medium heat.
- Pour in the eggs and stir gently with a spatula, cooking slowly until just set but still soft.
- Stir in the smoked salmon and cook for another 30 seconds until warmed through.
- Season with salt and pepper.
- Serve with avocado slices on the side and garnish with fresh chives if desired.
Notes
Macro Nutrient Summary (Approximate values)
Calories: ~400 kcal
Fat: ~36g
Protein: ~22g
Carbohydrates: ~2g (Net Carbs: ~1.5g)
Lunch:
Beef Mince Stir-Fry with Broccoli & Sesame Oil
This meal is high in healthy fats and protein while keeping carbs minimal, making it an excellent keto-friendly lunch.
Servings: 1
Cost: £3
Ingredients
- 150 g beef mince 20% fat
- 100 g broccoli cut into small florets
- 1 tbsp 15ml sesame oil
- 1 tsp soy sauce or tamari for gluten-free
- ½ tsp garlic powder or 1 minced garlic clove
- ½ tsp ginger powder or 1 tsp grated fresh ginger
- ½ tsp chilli flakes optional
- Salt & pepper to taste
Instructions
- Heat a pan over medium heat and add the sesame oil.
- Add the beef mince and cook, stirring occasionally, until browned (about 5 minutes).
- Add the broccoli and stir-fry for another 3–4 minutes until tender but still slightly crisp.
- Season with soy sauce, garlic, ginger, chilli flakes (if using), salt, and pepper. Stir well.
- Serve hot and enjoy!
Notes
Macronutrient Breakdown (Approximate)
Calories: ~500 kcal
Protein: ~35g
Fat: ~38g
Net Carbs: ~4g
Dinner:
Roast Duck with Cauliflower Mash & Buttered Asparagus
This duck recipe ensures for two adults is a rich intake of fat and protein while keeping carbs minimal. It includes extra calories for the OMAD (one meal a day) person.
Servings: 1
Cost: £15
Ingredients
For the Roast Duck:
- 1 whole duck around 1.8–2kg
- 1 tbsp sea salt
- 1 tsp black pepper
- 1 tsp dried thyme
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 2 tbsp olive oil or melted duck fat
For the Cauliflower Mash:
- 500 g cauliflower chopped into florets
- 50 g butter
- 50 ml double cream
- 50 g grated mature cheddar
- Salt & pepper to taste
For the Buttered Asparagus:
- 250 g asparagus
- 30 g butter
- 1 clove garlic minced
- Salt & pepper to taste
Additional Side Dish for the OMAD Person: Creamy Spinach & Mushrooms
- 150 g spinach
- 100 g mushrooms sliced
- 30 g butter
- 50 ml double cream
- 30 g grated parmesan
Instructions
Roast Duck
- Preheat oven to 180°C (fan) / 200°C.
- Pat the duck dry with paper towels. Score the skin in a crisscross pattern to help render the fat.
- Mix salt, pepper, thyme, garlic powder, and paprika. Rub the seasoning and olive oil over the duck.
- Place the duck on a wire rack in a roasting tin, breast-side up. Roast for 90 minutes, basting every 30 minutes with its own fat.
- Increase heat to 220°C for the last 15 minutes to crisp up the skin. Rest for 10 minutes before carving.
Cauliflower Mash
- Boil cauliflower in salted water for 10 minutes until soft. Drain well.
- Blend with butter, double cream, and cheese until smooth. Season with salt and pepper.
Buttered Asparagus
- Heat butter in a pan over medium heat.
- Add minced garlic and asparagus. Sauté for 4–5 minutes until tender. Season with salt and pepper.
Creamy Spinach & Mushrooms (for OMAD person)
- Melt butter in a pan over medium heat. Add mushrooms and cook for 5 minutes.
- Add spinach, stirring until wilted.
- Pour in double cream and parmesan. Cook for 2 minutes until thick and creamy.
Notes
Macronutrient Breakdown (Approximate per Person)
Standard Serving (Non-OMAD):
Calories: ~900 kcal
Protein: ~55g
Fat: ~70g
Net Carbs: ~6g
OMAD Serving (With Extra Side Dish):
Calories: ~1,500 kcal
Protein: ~80g
Fat: ~120g
Net Carbs: ~8g
Shopping List for Day 3
This is the list for todays evening meal and includes Breakfast and Lunch items for Day 4
Duck Fillet, large or Whole Duck
Cauliflower
Butter
Double cream
Cheddar Cheese
Asparagus
Garlic
Spinach
Mushrooms
Parmesan Cheese
Eggs
Small pkt of Cooked Ham
Can (120g drained) tuna in brine or olive oil
Eggs
Mayonnaise
Dijon Mustard
Celery stalk
cucumber
Avocado
Fresh parsley or chives
