The fifth day of our Keto Meal Plan and by now, you should be in ketosis. Before going into going into Ketosis Maintenance mode, we were advised to remain in start mode for another 10 days.
We are based in the UK and local advice may be different. We can only purchase ingredients from a small supermarkets which limits things a little as you may have noticed from the variety of the recipes. Furthermore, 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 Pancetta & Cheddar
This meal is high in fat and protein, making it an excellent keto breakfast option.
Servings: 1
Cost: £3
Ingredients
- 2 large eggs
- 30 g pancetta diced
- 25 g cheddar cheese grated
- 10 g butter
- Salt & black pepper to taste
Instructions
Cook the Pancetta:
- Heat a small frying pan over medium heat and cook the diced pancetta for 2–3 minutes until crispy. Remove from heat and set aside.
Prepare the Eggs:
- In a bowl, whisk the eggs with a pinch of salt and black pepper.
- Cook the Eggs: Melt the butter in the same pan over low-medium heat. Pour in the eggs and stir continuously with a spatula.
Add the Cheese & Pancetta:
- When the eggs start to set but are still slightly runny, add the grated cheddar and cooked pancetta. Stir until the cheese melts and the eggs reach your desired consistency.
Serve & Enjoy:
- Transfer to a plate and enjoy warm.
Notes
Macronutrient Breakdown (Approximate)
Calories: 450 kcal
Fat: 38g
Protein: 27g
Carbohydrates: 1g (trace amounts)
Lunch:
Grilled Salmon with Creamed Leeks & Buttered Courgettes
A high healthy fats and protein meal, making it ideal for a ketogenic diet while keeping carbs low.
Servings: 1
Cost: £6
Ingredients
- 150 g salmon fillet
- 1 medium leek sliced (about 80g)
- 1 small courgette sliced (about 120g)
- 2 tbsp butter 30g
- 50 ml double cream
- 1 tbsp olive oil for grilling
- Salt & pepper to taste
- ½ tsp garlic powder
- ½ tsp dried thyme
Instructions
Grill the Salmon:
- Preheat a grill pan over medium-high heat.
- Rub the salmon fillet with olive oil, salt, pepper, and garlic powder.
- Grill for about 4–5 minutes per side until the skin is crispy and the flesh flakes easily.
Prepare the Creamed Leeks:
- In a pan over medium heat, melt 1 tbsp butter.
- Add the sliced leeks and cook until soft (about 5 minutes).
- Pour in the double cream and season with salt, pepper, and thyme.
- Simmer for 2–3 minutes until thickened.
Sauté the Buttered Courgettes:
- In another pan, melt 1 tbsp butter over medium heat.
- Add the courgette slices and sauté for 4–5 minutes until golden and tender.
- Season with salt and pepper to taste.
Serve:
- Plate the salmon alongside the creamed leeks and buttered courgettes.
- Enjoy a rich, satisfying keto-friendly meal!
Notes
Macronutrient Summary (Approximate):
Calories: ~730 kcal
Fat: ~61g
Protein: ~42g
Carbohydrates: ~9g (Net Carbs: ~7g)
Fibre: ~2g
Dinner:
Slow-cooked beef stew with mushrooms & bone broth
This hearty, slow-cooked beef stew is rich in fats and protein, making it perfect for both a regular keto eater and someone following an OMAD (One Meal a Day) plan. The OMAD portion will be supplemented with a cheesy cauliflower mash to ensure sufficient calorie intake.
Servings: 2
Cost: £14
Equipment
- Pressure Cooker
Ingredients
For the Beef Stew:
- 500 g beef stewing steak cut into chunks
- 200 g mushrooms sliced
- 250 ml bone broth beef or chicken
- 100 ml double cream
- 50 g butter
- 1 tbsp olive oil
- 1 small onion finely chopped (~80g)
- 2 garlic cloves minced
- 1 tsp dried thyme
- 1 tsp dried rosemary
- 1 tsp smoked paprika
- ½ tsp salt
- ½ tsp black pepper
For the Cheesy Cauliflower Mash (For the OMAD Person Only):
- 250 g cauliflower florets
- 50 g butter
- 50 g mature cheddar cheese grated
- 2 tbsp double cream
- Salt & pepper to taste
Instructions
The Stew:
- Sear the Beef: Heat the olive oil in a large pan over medium-high heat. Add the beef and sear until browned on all sides. Remove and set aside.
Sauté Veg:
- In the same pan, melt the butter, then add the onion, garlic, and mushrooms. Cook for 3–4 minutes until softened.
Slow Cook:
- Transfer everything to a slow cooker (or keep in a deep pan on low heat). Add the beef, bone broth, thyme, rosemary, paprika, salt, and pepper.
Cook:
- Cover and cook on low for 6–8 hours (or simmer on low for 2–3 hours if using a stovetop).
Finish:
- Stir in the double cream in the last 15 minutes of cooking.
For the Cheesy Cauliflower Mash (For the OMAD Person):
- Boil or steam the cauliflower until very soft (about 10 minutes).
- Drain well and mash with butter, cheddar cheese, and double cream.
- Season with salt and pepper.
Notes
Macronutrient Breakdown (Approximate)
Regular Keto Portion (Beef Stew Only)
Calories: ~750 kcal
Protein: ~50g
Fat: ~55g
Net Carbs: ~6g
OMAD Portion (Beef Stew + Cheesy Cauliflower Mash)
Calories: ~1,300 kcal
Protein: ~75g
Fat: ~100g
Net Carbs: ~9g
This meal is rich in fats and protein to keep both individuals satisfied while staying in ketosis. The OMAD eater gets a higher-calorie meal with a creamy, cheesy cauliflower mash to ensure sufficient intake for the day.
Shopping List For Day 5
This is the list for todays evening meal and includes Breakfast and Lunch items for Day 6
500g beef stewing steak
mushrooms, sliced
250ml stock (beef or chicken)
double cream
butter
small onion
garlic
dried thyme
dried rosemary
cauliflower
cheddar cheese
eggs
smoked trout
mayonnaise
Dijon mustard
apple cider vinegar
30g rocket (arugula)
chicken leg (thigh & drumstick, approx. 200g, skin-on)
100g green beans
hollandaise sauce (store-bought)
