This is the seventh day of our Keto Meal Plan – the next day will be back to Day 1 as this is a Starter plan with the second week repeating the first. 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.
If we carry on with this diet, maintenance recipes will be entered into this site and categorised as Keto Maintenance. Simply search Keto Maintenance and you should see all the recipes that we have entered up to date. Good luck!
Breakfast:
Baked Eggs with Chorizo & Spinach
Ingredients
- 2 large eggs
- 50 g chorizo diced
- 1 handful approx. 30g fresh spinach
- 10 g butter for greasing and cooking
- 20 g cheddar cheese grated
- 1 tbsp double cream 15ml
- ½ tsp smoked paprika optional
- Salt & pepper to taste
Instructions
- Preheat oven to 180°C (fan) / 200°C (conventional).
- Heat a small ovenproof skillet or ramekin with 5g butter over medium heat.
- Add the chorizo and cook for 2–3 minutes until slightly crisp and it releases its oil.
- Stir in the spinach and cook for another minute until wilted.
- Grease a small ovenproof dish with the remaining 5g butter.
- Transfer the chorizo and spinach mixture to the dish.
- Make two small wells and crack the eggs into them.
- Drizzle with double cream, sprinkle with cheddar cheese, and season with salt, pepper, and smoked paprika.
- Bake for 10–12 minutes, or until the eggs are set to your liking.
- Serve warm and enjoy!
Notes
Lunch:
Grilled Sardines with Avocado & Lemon Dressing
Ingredients
- 2 fresh sardines grilled (or canned in olive oil, drained)
- ½ ripe avocado mashed
- 1 tbsp extra virgin olive oil
- 1 tbsp fresh lemon juice
- ½ tsp lemon zest
- ½ tsp Dijon mustard optional
- ¼ tsp sea salt
- ¼ tsp black pepper
- 1 tbsp chopped fresh parsley optional
Instructions
Grill the Sardines:
- If using fresh sardines, preheat a grill or frying pan.
- Lightly oil the sardines and season with salt and pepper.
- Grill for about 3-4 minutes on each side until the skin is crispy and the flesh is cooked through.
- If using canned sardines, simply drain and set aside.
Prepare the Avocado & Lemon Dressing:
- In a small bowl, mash the avocado with a fork.
- Stir in the olive oil, lemon juice, lemon zest, Dijon mustard, salt, and pepper.
- Mix well until smooth.
Assemble the Dish:
- Place the grilled sardines on a plate.
- Spoon the avocado dressing over the sardines or serve on the side.
- Garnish with chopped fresh parsley, if using.
Notes
Dinner:
Venison Steak with Roasted Radishes & Garlic Butter
Equipment
- Small Oven Proof Skillet
Ingredients
For the Venison Steaks:
- 2 x 200g venison steaks
- 1 tbsp 15ml olive oil
- ½ tsp salt
- ¼ tsp black pepper
- ½ tsp dried thyme
For the Roasted Radishes:
- 300 g radishes trimmed and halved
- 2 tbsp 30ml olive oil
- ½ tsp salt
- ½ tsp smoked paprika
For the Garlic Butter:
- 50 g unsalted butter
- 2 garlic cloves minced
- ½ tsp dried parsley
Additional Side for OMAD Person (to increase fat & calories)
Creamed Spinach with Cheese
- 200 g fresh spinach
- 100 ml double cream
- 50 g grated cheddar cheese
- ½ tsp salt
- ¼ tsp black pepper
- 1 tbsp 15g butter
Instructions
Roast the Radishes
- Preheat oven to 200°C (180°C fan).
- Toss the radishes with olive oil, salt, and smoked paprika.
- Spread on a baking tray and roast for 25-30 minutes, turning halfway through.
Prepare the Garlic Butter
- Melt butter in a small pan over low heat.
- Add minced garlic and parsley, then cook for 1-2 minutes until fragrant.
- Remove from heat and set aside.
Cook the Venison Steaks
- Heat olive oil in a pan over medium-high heat.
- Season the steaks with salt, pepper, and thyme.
- Cook for 3-4 minutes per side for medium-rare (or adjust to preferred doneness).
- Rest the steaks for 5 minutes, then pour the garlic butter over them.
Make the Creamed Spinach (For OMAD Person)
- Heat butter in a pan over medium heat.
- Add spinach and cook until wilted (about 2 minutes).
- Pour in the double cream and let simmer for 3 minutes.
- Stir in the grated cheddar, salt, and pepper. Cook for another 2 minutes until thick and creamy.
Notes
This is the list for todays evening meal and includes Breakfast and Lunch items for Day 8 – Day 8 is, of course Day 1 which is repeated as you will, if you are following our recipes, be repeating days 1-7 as days 8-14. We hope you are getting what you wanted from your Keto diet as we were!
chicken thighs (bone-in, skin-on)
butter
double cream
cream cheese
fresh spinach
garlic
dried thyme
parmesan (optional for extra richness)
eggs
butter
cheddar cheese
avocado
2 x 200g venison steaks
300g radishes
smoked paprika
dried parsley
spinach
double cream
cheddar cheese
