This is the sixth day of our Keto Meal Plan. Please remember 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:
Devilled Eggs with Smoked Trout & Rocket Salad
This is a high-protein, high-fat keto breakfast with minimal carbs, perfect for maintaining ketosis.
Servings: 1
Cost: £3
Ingredients
- 2 large eggs
- 50 g smoked trout
- 1 tbsp 15g mayonnaise
- 1 tsp 5g Dijon mustard
- ½ tsp apple cider vinegar
- ½ tsp smoked paprika
- 30 g rocket arugula
- 1 tsp 5g extra virgin olive oil
- Salt & black pepper to taste
Instructions
Boil the Eggs:
- Place the eggs in a saucepan, cover with water, and bring to a boil.
- Simmer for 10 minutes, then transfer to ice water to cool.
- Peel the eggs and slice them in half lengthwise.
Make the Devilled Egg Filling:
- Scoop out the yolks into a bowl.
- Mash with a fork and mix in mayonnaise, Dijon mustard, apple cider vinegar, smoked paprika, salt, and black pepper.
Assemble the Devilled Eggs:
- Spoon or pipe the yolk mixture back into the egg whites.
- Place the devilled eggs on a plate.
Prepare the Salad:
- Toss the rocket leaves with olive oil and a pinch of salt.
- Serve: Arrange the smoked trout beside the devilled eggs.
- Serve with the rocket salad on the side.
Notes
Macro Nutrient Summary (Approximate)
Calories: 390 kcal
Protein: 30g
Fat: 30g
Carbohydrates: 2g (Net Carbs ~1g)
Lunch:
Roast chicken leg with green beans & hollandaise sauce
A perfect lunch to help you stay in ketosis. If you want to increase fat intake, add extra hollandaise sauce or drizzle with olive oil.
Servings: 1
Cost: £4
Ingredients
- 1 roast chicken leg thigh & drumstick, approx. 200g, skin-on
- 100 g green beans trimmed
- 2 tbsp hollandaise sauce homemade or store-bought, approx. 30g
- 1 tbsp butter for sautéing green beans
- Salt & pepper to taste
Instructions
Reheat the Roast Chicken Leg:
- If the chicken leg is cold, reheat it in an oven at 180°C (350°F) for 10–15 minutes or until warmed through.
- Alternatively, pan-fry it in a dry skillet over medium heat for 5 minutes per side until the skin is crispy.
Prepare the Green Beans:
- Heat 1 tbsp butter in a frying pan over medium heat.
- Add the green beans and sauté for 3–5 minutes, stirring occasionally.
- Season with salt and pepper to taste.
Serve with Hollandaise Sauce:
- Plate the roast chicken leg with the sautéed green beans.
- Drizzle or serve 2 tbsp hollandaise sauce on the side.
Notes
Macro Nutrient Summary (Approximate)
Calories 640 kcal
Protein 45g
Fat 48g
Carbs 6g
Fibre 3g
Net Carbs 3g
Dinner:
Braised Pork Belly with Roasted Cauliflower & Butter Sauce
This meal is deeply satisfying, rich in fats and protein, and ensures the OMAD person meets their daily ketogenic needs in one sitting.
Servings: 2
Cost: £11
Ingredients
For the Braised Pork Belly
- 500 g pork belly skin-on, cut into thick slices
- 500 ml chicken stock or water with a stock cube
- 2 tbsp 30ml soy sauce or tamari (for gluten-free)
- 1 tbsp 15ml apple cider vinegar
- 1 tsp garlic powder or 2 minced garlic cloves
- ½ tsp ginger powder or 1 tsp fresh grated ginger
- 1 tsp smoked paprika
- ½ tsp black pepper
- 1 tbsp 15g butter (for finishing)
For the Roasted Cauliflower
- 1 medium cauliflower ~500g, cut into florets
- 2 tbsp 30ml olive oil
- ½ tsp salt
- ½ tsp black pepper
For the Butter Sauce
- 60 g butter
- 1 tbsp 15ml double cream
- ½ tsp Dijon mustard
- ½ tsp garlic powder
Additional OMAD Portion: Creamed Spinach
- 200 g spinach
- 30 g butter
- 50 ml double cream
- 30 g grated mature cheddar
Instructions
Braising the Pork Belly
- In a saucepan, add the pork belly, chicken stock, soy sauce, apple cider vinegar, garlic, ginger, paprika, and black pepper.
- Bring to a boil, then reduce heat to low and simmer for 1.5 to 2 hours until tender.
- Once cooked, remove the pork belly, reserving the liquid.
- Heat a frying pan over medium-high heat, melt 1 tbsp butter, and sear the pork belly slices until crispy.
Roasting the Cauliflower
- Preheat the oven to 200°C (180°C fan).
- Toss the cauliflower florets with olive oil, salt, and pepper.
- Spread on a baking tray and roast for 20–25 minutes until golden brown.
Making the Butter Sauce
- Melt butter in a small pan over low heat.
- Stir in double cream, Dijon mustard, and garlic powder until smooth.
Preparing the Creamed Spinach (For OMAD Person)
- Melt butter in a pan, add spinach, and cook until wilted.
- Add double cream and cheddar cheese, stirring until thickened.
- Macronutrient Breakdown (Approximate Per Person)
Notes
Macro Nutrient Summary (Approximate)
Standard OMAD Portion
Calories ~750 kcal ~1,200 kcal
Protein ~40g ~60g
Fat ~65g ~100g
Net Carbs ~6g ~8g
This meal ensures the OMAD person gets the required calories, fats, and protein while keeping it fully ketogenic. A rich, buttery side of creamed spinach is included to boost calories for the fasting individual.
Shopping List For Day 6
This is the list for todays evening meal and includes Breakfast and Lunch items for Day 7
eggs
chorizo, diced
spinach
sardines, grilled (or canned in olive oil, drained)
avocado
lemon
fresh parsley (option
500g pork belly, skin-on
500ml chicken stock
soy sauce or tamari (for gluten-free)
apple cider vinegar
garlic powder
ginger powder
smoked paprika
butter
cauliflower (~500g)
double cream
Dijon mustard
200g spinach
cheddar cheese
