3 keto Meals - 1300 Kcal one day

3 keto Meals - 1300 Kcal one day

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We love cooking for you! Losing weight is now easy and delicious!  We provide your KETO based breakfast,  lunch, and dinner totalling a daily average of 1325 kcal. Aligned with KETO principles, just 6% of average daily energy comes from carbs, 32% from protein and 62% from fat. 


Week 4 3- 9/08

100% KETO Compatible Plan

Monday
Spinach and feta breakfast scramble
Allergens: Milk, eggs
245 kcal
P: 16g
C: 2g
F: 19g
Fried chicken with broccoli
Allergens: Milk
484 kcal
P: 43g
C: 5g
F: 31g
Lamb Sindhi with cauliflower
Allergens: Milk
571 kcal
P: 28.5g
C: 6.2g
F: 47.2g
Daily Totals
1300 kcal
P: 87.5g
C: 13.2g
F: 97.2g
Tuesday
Egg bites with turkey and chives
Allergens: milk, eggs
323 kcal
P: 25g
C: 5g
F: 22g
Wraps with avocado and shrimp salad
Allergens: Shrimps, eggs, milk
401 kcal
P: 13.5g
C: 3g
F: 35.5g
Chinese pork stew cabbage
Allergens: Soy, sesame
581 kcal
P: 32g
C: 4.7g
F: 47g
Daily Totals
1305 kcal
P: 70.5g
C: 12.7g
F: 104.5g
Wednesday
Eggs, turkey fillet, cucumber, cherry tomatoes
Allergens: Eggs
156 kcal
P: 14.6g
C: 3.2g
F: 10g
Asparagus, egg and bacon salad
Allergens: Eggs
563 kcal
P: 31g
C: 6g
F: 44g
Lemon baked chicken thighs with cauliflower mash
Allergens: Milk
582 kcal
P: 32.2g
C: 4.9g
F: 47.6g
Daily Totals
1301 kcal
P: 77.8g
C: 14.1g
F: 101.6g
Thursday
Scrambled eggs with feta
Allergens: Eggs, milk
303 kcal
P: 16.8g
C: 2.3g
F: 25.4g
Creamy fish casserole
Allergens: Fish, milk
500 kcal
P: 24.1g
C: 5g
F: 41.5g
Flank steak with pepper sauce and cauliflower-broccoli gratin
Allergens: Soy, milk
504 kcal
P: 25.8g
C: 5g
F: 42.6g
Daily Totals
1307 kcal
P: 66.7g
C: 12.3g
F: 109.5g
Friday
Egg muffins
Allergens: Eggs, milk
196 kcal
P: 16.1g
C: 7.7g
F: 11.4g
Chicken a la king
Allergens: Milk, eggs, celery, soy
456 kcal
P: 35g
C: 5g
F: 34g
Turkey breast with cream sauce and side salad
Allergens: Soy, milk
641 kcal
P: 45g
C: 5g
F: 48g
Daily Totals
1293 kcal
P: 96.1g
C: 17.7g
F: 93.4g
Saturday
Frittata with fresh spinach
Allergens: Eggs, milk
347 kcal
P: 17g
C: 2.5g
F: 30g
Caesar salad
Allergens: Fish, milk, eggs
554 kcal
P: 34g
C: 2.5g
F: 44.5g
Pork tenderloin with olive tapenade
Allergens: none
394 kcal
P: 52.7g
C: 2g
F: 17.5g
Daily Totals
1295 kcal
P: 103.7g
C: 7.0g
F: 92.0g
Sunday
Loaded breakfast egg bowl
Allergens: Milk, eggs
298 kcal
P: 21g
C: 2g
F: 22.5g
Chicken casserole
Allergens: Milk, nuts
617 kcal
P: 43g
C: 7g
F: 46g
Beef Tex Mex casserole
Allergens: milk
535 kcal
P: 37.5g
C: 6g
F: 39g
Daily Totals
1450 kcal
P: 101.5g
C: 15g
F: 107.5g

Week 1 10 - 16/08 SUMMER BREAK

100% KETO Compatible Plan

Monday
Egg muffins
Allergens: Eggs, milk
196 kcal
P: 16.1g
C: 7.7g
F: 11.4g
Lemon butter salmon with side salad
Allergens: Milk
604 kcal
P: 46g
C: 1g
F: 45.4g
Indian chicken korma with side salad
Allergens: Milk
516 kcal
P: 34g
C: 3g
F: 40.4g
Daily Totals
1316 kcal
P: 96.1g
C: 11.7g
F: 97.2g
Tuesday
Cottage cheese breakfast bowl
Allergens: milk
382 kcal
P: 27g
C: 14g
F: 23g
Pork loin with grilled veggies
Allergens: Shrimps, eggs, milk
271 kcal
P: 27.9g
C: 11.1g
F: 12.1g
Cheese meat balls with side salad
Allergens: Soy, sesame
688 kcal
P: 41g
C: 1g
F: 56.7g
Daily Totals
1341 kcal
P: 95.9g
C: 26.1g
F: 91.8g
Wednesday
Eggs, turkey fillet, cucumber, cherry tomatoes
Allergens: Eggs
156 kcal
P: 14.6g
C: 3.2g
F: 10g
Ginger chicken with side salad
Allergens: Soy, sesame
514 kcal
P: 80g
C: 4g
F: 18.7g
Steak and vegetables kebab
Allergens: Soy
657 kcal
P: 59g
C: 14g
F: 39g
Daily Totals
1327 kcal
P: 153.6g
C: 21.2g
F: 67.7g
Thursday
Scrambled eggs with feta
Allergens: Eggs, milk
303 kcal
P: 16.8g
C: 2.3g
F: 25.4g
Boneless seabream fillet with cherry tomatoes, parmesan and side salad
Allergens: Fish, milk
440 kcal
P: 54.4g
C: 8g
F: 23g
Asian chicken stir fry
Allergens: Soy, eggs
613 kcal
P: 43g
C: 5g
F: 46g
Daily Totals
1356 kcal
P: 114.2g
C: 15.3g
F: 94.4g
Friday
Egg bites with smoked salmon and dill
Allergens: Eggs, milk, fish
256 kcal
P: 23g
C: 4g
F: 16g
Shrimp salad with hot bacon fat dressing
Allergens: Fish, milk, eggs
495 kcal
P: 24g
C: 3g
F: 42g
Crustless broccoli and bacon quiche with side salad
Allergens: Eggs, milk
549 kcal
P: 32g
C: 5g
F: 44.7g
Daily Totals
1300 kcal
P: 79g
C: 12g
F: 102.7g
Saturday
Frittata with fresh spinach
Allergens: Eggs, milk
347 kcal
P: 17g
C: 2.5g
F: 30g
Chicken casserole with feta and olives
Allergens: Milk, nuts
516 kcal
P: 30.1g
C: 4.2g
F: 42g
Burger with creamy sauce and fried cabbage
Allergens: milk
445 kcal
P: 26.7g
C: 5.9g
F: 33.8g
Daily Totals
1308 kcal
P: 73.8g
C: 12.6g
F: 105.8g
Sunday
Loaded breakfast egg bowl
Allergens: Eggs, milk
298 kcal
P: 21g
C: 2g
F: 22.5g
Chicken and eggplant sheet pan with tzatziki
Allergens: Milk, eggs
440 kcal
P: 22g
C: 4.5g
F: 36g
Chicken skillet with mushrooms and parmesan
Allergens: milk, mushrooms
629 kcal
P: 42g
C: 5g
F: 49g
Daily Totals
1367 kcal
P: 85g
C: 11.5g
F: 107.5g

Week 2 17 - 23/8 SUMMER BREAK

100% KETO Compatible Plan

Monday
Egg muffins
Allergens: Eggs, milk
196 kcal
P: 16.1g
C: 7.7g
F: 11.4g
Steak salad
Allergens: Mustard, eggs
681 kcal
P: 52g
C: 6g
F: 48g
Salmon with asparagus
Allergens: Fish, milk
448 kcal
P: 28g
C: 2g
F: 32g
Daily Totals
1325 kcal
P: 96.1g
C: 15.7g
F: 91.4g
Tuesday
Cottage cheese breakfast bowl
Allergens: milk, nuts
382 kcal
P: 27g
C: 14g
F: 23g
Cauliflower chicken alfredo
Allergens: milk
548 kcal
P: 51g
C: 6g
F: 34g
Pork tenderloin with olive tapenade
Allergens: none
394 kcal
P: 52.7g
C: 2g
F: 17.5g
Daily Totals
1324 kcal
P: 130.7g
C: 22g
F: 74.5g
Wednesday
Eggs, turkey fillet, cucumber, cherry tomatoes
Allergens: Eggs
156 kcal
P: 14.6g
C: 3.2g
F: 10g
Edamame salad
Allergens: Soy, milk
496 kcal
P: 37g
C: 14g
F: 30g
Salmon patties with feta sauce
Allergens: Fish, milk, eggs
687 kcal
P: 43g
C: 10g
F: 51.7g
Daily Totals
1339 kcal
P: 94.6g
C: 27.2g
F: 91.7g
Thursday
Scrambled eggs with feta
Allergens: Eggs, milk
303 kcal
P: 16.8g
C: 2.3g
F: 25.4g
Lamb sliders with feta cheese dressing
Allergens: milk
390 kcal
P: 23g
C: 6.5g
F: 5g
Chicken casserole
Allergens: milk, nuts
617 kcal
P: 43g
C: 7g
F: 46g
Daily Totals
1310 kcal
P: 82.8g
C: 15.8g
F: 76.4g
Friday
Egg bites with smoked salmon and dill
Allergens: Eggs, milk, fish
256 kcal
P: 23g
C: 4g
F: 16g
Nicoise salad
Allergens: Fish, milk, eggs
759 kcal
P: 52g
C: 10g
F: 55g
Cabbage noodle beef stroganoff
Allergens: Milk, mushrooms
334 kcal
P: 29g
C: 6g
F: 20g
Daily Totals
1349 kcal
P: 104g
C: 20g
F: 91g
Saturday
Frittata with fresh spinach
Allergens: Eggs, milk
347 kcal
P: 17g
C: 2.5g
F: 30g
Asian chicken stir fry
Allergens: Soy, eggs
416 kcal
P: 15g
C: 3.5g
F: 37g
Beef Tex Mex
Allergens: Milk
535 kcal
P: 37.5g
C: 6g
F: 39g
Daily Totals
1298 kcal
P: 69.5g
C: 12.0g
F: 106g
Sunday
Loaded breakfast egg bowl
Allergens: Eggs, milk
298 kcal
P: 21g
C: 2g
F: 22.5g
Crispy chicken thighs with lemon butter caper sauce
Allergens: Milk
654 kcal
P: 38g
C: 3g
F: 53g
Beef mousaka
Allergens: Milk
382 kcal
P: 21.5g
C: 6g
F: 30g
Daily Totals
1334 kcal
P: 80.5g
C: 11g
F: 105.5g

Week 3 24-30/08

100% KETO Compatible Plan

Monday
Spinach and feta breakfast scramble
Allergens: Eggs, milk
245 kcal
P: 16g
C: 2g
F: 19g
Chicken burgers
Allergens: Milk
657 kcal
P: 51g
C: 6g
F: 47g
Shrimp Santorini
Allergens: Milk, fish
409 kcal
P: 35.6g
C: 14.5g
F: 19.6g
Daily Totals
1311 kcal
P: 102.6g
C: 22.5g
F: 85.6g
Tuesday
Cottage cheese breakfast bowl
Allergens: milk, nuts
382 kcal
P: 27g
C: 14g
F: 23g
Swordfish kebabs with side salad
Allergens: Fish, soy
347 kcal
P: 45.8g
C: 8.6g
F: 13.6g
Italian stuffed chicken with side salad
Allergens: Milk, nuts
638 kcal
P: 59g
C: 5g
F: 41g
Daily Totals
1367 kcal
P: 131.8g
C: 27.6g
F: 77.6g
Wednesday
Eggs, turkey fillet, cucumber, cherry tomatoes
Allergens: Eggs
156 kcal
P: 14.6g
C: 3.2g
F: 10g
Halloumi spinach curry
Allergens: milk
519 kcal
P: 28g
C: 6.5g
F: 42.3g
Pan-seared pork loin with bacon-wrapped green beans and baked tomatoes
Allergens: Mustard
632 kcal
P: 63g
C: 8g
F: 37g
Daily Totals
1307 kcal
P: 105.6g
C: 17.7g
F: 89.3g
Thursday
Egg muffins
Allergens: Eggs, milk
196 kcal
P: 16.1g
C: 7.7g
F: 11.4g
Chicken fajitas
Allergens: none
369 kcal
P: 40g
C: 5g
F: 19g
Chimichurri steak with zoodles
Allergens: none
753 kcal
P: 56g
C: 9g
F: 54g
Daily Totals
1318 kcal
P: 112.1g
C: 21.7g
F: 84.4g
Friday
Scrambled eggs with feta
Allergens: Eggs, milk
303 kcal
P: 16.8g
C: 2.3g
F: 25.4g
Smoked salmon, asparagus, egg salad
Allergens: Fish, eggs, mustard
524 kcal
P: 48.1g
C: 10.5g
F: 32.4g
Lamb kofta, yoghurt and side salad
Allergens: milk
510 kcal
P: 40.4g
C: 10.4g
F: 30.6g
Daily Totals
1337 kcal
P: 105.3g
C: 23.2g
F: 88.4g
Saturday
Frittata with fresh spinach
Allergens: Eggs, milk
347 kcal
P: 17g
C: 2.5g
F: 30g
Chicken salad with a creamy chimichurri dressing
Allergens: Eggs
499 kcal
P: 34.3g
C: 3.5g
F: 36.4g
Seared salmon with creamy lemon sauce
Allergens: Fish, milk
488 kcal
P: 28g
C: 3.5g
F: 40g
Daily Totals
1334 kcal
P: 79.3g
C: 9.5g
F: 106.4g
Sunday
Loaded breakfast egg bowl
Allergens: Eggs, milk
298 kcal
P: 21g
C: 2g
F: 22.5g
Ginger chicken with side salad
Allergens: Soy, sesame
514 kcal
P: 80g
C: 4g
F: 18.7g
Garlic steak bite salad with tarragon dressing
Allergens: Milk, mustard, eggs
477 kcal
P: 36.4g
C: 4.2g
F: 33.6g
Daily Totals
1289 kcal
P: 137.4g
C: 10.2g
F: 74.8g

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