This is the forth 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:
Cheese & Ham Frittata
This is a quick, high-fat, protein-packed keto breakfast that will keep you full for hours.
Servings: 1
Cost: £3
Ingredients
- 2 large eggs
- 30 g cheddar cheese or any hard cheese, grated
- 40 g cooked ham chopped
- 1 tbsp double cream
- 1/2 tbsp butter for cooking
- Salt & pepper to taste
- Optional: A pinch of dried herbs e.g., oregano or thyme
Instructions
Prepare the eggs
- In a bowl, whisk the eggs with double cream, salt, and pepper until well combined.
Cook the ham
- Heat a small non-stick frying pan over medium heat and melt the butter. Add the chopped ham and sauté for about 1 minute.
Add the eggs
- Pour the egg mixture over the ham, tilting the pan slightly to spread evenly.
Add cheese
- Sprinkle the grated cheese on top.
Cook gently
- Let the frittata cook on low-medium heat for 3–4 minutes until the edges start to set.
Finish under the grill (optional)
- If the top is still slightly runny, place the pan under a preheated grill for 1–2 minutes until golden and fully set.
Serve
- Slide the frittata onto a plate and enjoy!
Notes
Macro Nutrient Summary (approximate):
Calories: ~340 kcal
Fat: ~27g
Protein: ~24g
Carbohydrates: ~2g (mostly from cheese and cream)
Fibre: ~0g
Net Carbs: ~2g
This frittata is high in healthy fats and protein, making it an excellent keto breakfast option.
Lunch:
Tuna salad with boiled eggs & extra virgin olive oil
An excellent Keto lunch packed with flavour.
Servings: 1
Cost: £3
Ingredients
- 1 can 120g drained tuna in brine or olive oil
- 2 boiled eggs chopped
- 1 tbsp extra virgin olive oil
- 1 tbsp mayonnaise optional for extra creaminess
- ½ tsp Dijon mustard optional for extra flavour
- ½ celery stalk finely chopped
- ¼ cucumber diced
- ½ avocado diced (optional for extra fats)
- ½ tsp sea salt
- ¼ tsp black pepper
- ¼ tsp paprika optional
- 1 tbsp fresh parsley or chives chopped
Instructions
Boil the eggs:
- Place eggs in boiling water and cook for 8-10 minutes. Cool, peel, and chop.
Prepare the salad:
- In a bowl, combine the drained tuna, chopped boiled eggs, celery, cucumber, and avocado.
Dress it up:
- Drizzle with extra virgin olive oil, add mayonnaise (if using), Dijon mustard, salt, and pepper. Mix well.
Garnish & serve:
- Sprinkle with paprika and fresh herbs. Serve as-is or on a bed of lettuce.
Notes
Macronutrient Summary (Approximate):
Calories: ~520 kcal
Fat: ~42g
Protein: ~38g
Net Carbs: ~2-3g
Dinner:
Lamb Chops with Sautéed Kale & Garlic Butter
A Keto dinner featuring Lamb Chops with Sautéed Kale & Garlic Butter (serves 2 – adjusted for one-meal-a-day (OMAD) needs). This meal ensures one person gets sufficient calories, protein, and fat for their daily keto intake while keeping it balanced for the other. The OMAD portion includes a high-calorie side dish to meet nutritional requirements.
Servings: 2
Cost: £12
Ingredients
For Both Persons (Base Meal)
- 4 lamb chops approx. 500g total
- 200 g kale chopped
- 2 tbsp 30g butter
- 1 tbsp 15ml olive oil
- 2 garlic cloves minced
- 1 tsp dried rosemary
- 1 tsp dried thyme
- Salt & black pepper to taste
Additional Ingredients for OMAD Person (High-Calorie Side Dish)
- 2 large eggs
- 1 medium avocado 150g
- 30 g cheddar cheese grated
- 1 tbsp 15g butter (for eggs)
- 10 g walnuts optional, for extra fats
Instructions
Cook the Lamb Chops
- Heat a large pan over medium-high heat. Add the olive oil.
- Season the lamb chops with salt, pepper, rosemary, and thyme.
- Sear the chops for about 3–4 minutes per side, depending on thickness, until browned and cooked to desired doneness.
- Add 1 tbsp butter and baste the chops for an extra minute before removing from heat. Let them rest.
Sauté the Kale
- In the same pan, add the remaining butter and garlic. Sauté for 30 seconds until fragrant.
- Add the chopped kale and cook for 3–4 minutes, stirring occasionally, until wilted. Season with salt and pepper.
Prepare the OMAD Side Dish
- Fry the eggs in 1 tbsp butter until the yolks are still soft or to preference.
- Slice the avocado and serve with the eggs.
- Sprinkle grated cheddar cheese over the eggs while hot so it melts slightly.
- Add walnuts for extra fat if needed.
Notes
You can add Spinnach to the meal if you want to lessen the amount of Kale.
Macronutrient Breakdown (Approximate)
Regular Portion OMAD Portion (with Side)
Calories ~650 kcal ~1,300 kcal
Protein ~45g ~80g
Fat ~50g ~110g
Net Carbs ~5g ~9g
This meal provides ample fat and protein while keeping net carbs low, ensuring keto compliance. The OMAD version is high-calorie to support daily needs after fasting.
Shopping List for Day4
This is the list for todays evening meal and includes Breakfast and Lunch items for Day 5
4 Lamb Chops (approx. 500g total)
200g Kale
2 tbsp (30g) butter
1 tbsp (15ml) olive oil
2 garlic cloves, minced
1 tsp dried rosemary
1 tsp dried thyme
Salt & black pepper to taste
Eggs
Avocado (150g)
Cheddar cheese
Butter (for eggs)
Walnuts (optional, for extra fats)
Pancetta
Salmon fillet
1 Leek
1 Courgette
Double cream
