Hey, I've seen a lot of people looking around for meal plan ideas. I'm kind of obsessed with trying new recipes and managing my macros, so I figured I could share what I ate during my first month of keto! I calculated the numbers on MFP and they're based on the brands I buy, so you may want to recalculate based on what you purchase. I'll link the recipes below. Enjoy!
My Macro Goals: 1805 kcals/145 g fat/30 g carb/96 g protein
(Yes, I broke the rule and started at 30 g carb/day. I was in ketosis by the 3rd day, so this happened to work for me. I'm pretty lucky! I'm lowering the count for the second month, though.) 4 Week Veggie Keto Meal Plan
Week One
Breakfast: 2 cups of coffee w/ 1 T. of heavy cream in each; 1 scrambled egg cooked in 1 T butter; 2 Morning Star sausage patties cooked in 1 T. butter
(551 kcals/44 g fat/5 g carb/28 g protein) Snack: 2 cups of vegetable broth
(20 kcals/0 g fat/2 g carb/0 g protein) Lunch: Broccoli Bite with a Qu'orn turkey burger, topped with 1 T. Vegenaise and cooked in 1 T. butter
(392 kcals/30 g fat/6.4 g carb/21 g protein) Snack: 1/2 avocado, baked and topped with 2 T. shredded Parmesan
(203 kcals/18 g fat/2 g carb/6 g protein) Dinner: 2 c. steamed spinach topped with 1 oz. crumbled feta; 5 spears asparagus topped with 2 T. shredded cheddar; 1 Tofurkey Italian sausage
(499 kcal/29 g fat/10 g carb/45 g protein) Week One Totals: 1665 kcals/117 g fat/25.4 g carb/98 g protein Week Two
Breakfast: 2 c. black coffee; 1 serving Keto Granola in 1 c. almond milk
(376 kcals/32 g fat/5 g carbs/12 g protein) Snack: 1 c. 4% cottage cheese + 20 toasted almonds
(359 kcals/21 g fat/8 g carb/31 g protein) Lunch: Big ol’ salad (1 c. shredded red-leaf romaine lettuce, 1 c. spinach, 1 green onion, 1/3 c. shredded cheddar cheese, 1 hard boiled egg, ½ of an avocado, and ¼ of a cucumber) + 2 oz. cucumber dressing
(583 kcals, 46 g fat, 5.75 g carbs, 16 g protein) Snack: 2 cups broth
(20 kcals/0 g fat/2 g carbs/0 g protein) Dinner: Morning Star Grillers Prime, cooked in 1 T. butter on a Coconut Flour Bun, topped with a slice of cheddar cheese, a slice of onion, 3 baby pickles, 1 T Veganaise + 1/2 serving pan-roasted radishes
(527 kcals, 43 g fat, 8 carbs, 24 protein) Week Two Totals: 1865 calories/142 g fat/28.75 g carbs/83 g protein Week Three
Breakfast: 1/5 batch of Cinnamon Radishes Chips in 6 oz. Carbmaster vanilla yogurt + 1 egg, scrambled in ½ T. butter; 2 cups of coffee with 1 T. of heavy cream in each
(337 kcals/27 g fat/7 g carb/16 g protein) Snack: 1/2 avocado, baked as fries (1/2 T. butter for greasing the pan)
(306 kcals/26 g fat/2 g carb/12 g protein) Lunch: 3 Baked Asparagus, Leek, and Goat Cheese Bites, with 1 cup steamed spinach and a Quorn Chik'n cutlet baked in 1 T. EVOO
(367 kcals/28 g fat/5 g carb/19 g protein) Snack: 2 cups vegetable broth
(20 kcals/0 g fat/2 g carb/0 g protein) Dinner: 1 Morning Star Grillers Prime (prepared in a pan with 1 T. butter) on a Coconut Flour Bun w/ 1 slice of cheddar cheese, a slice of onion, 3 baby pickles, and 1 T Veganaise
(505 kcals/40 g fat/6 g carbs/22 g protein) Dessert: Cream Cheese PB Crunch Bomb
(185 kcals/18 g fat/1.5 g carbs/4 g protein) Week Three Totals: 1771 kcals/145 g fat/23.5 g carb/73 g protein Week Four
Breakfast: Vegan bulletproof coffee (20 oz coffee + 1 T. coconut oil + 1/3 c. almond milk); 2 Morning Star Sausage Patties + 1 egg cooked in 1 T. coconut oil total
(497 kcals/40 g fat/4 g carb/26 g protein) Snack: 1/2 avocado, oven-baked and topped with 1/3 c. cheddar cheese
(311 kcals/23 g fat/2 g carbs/10 g protein) Lunch: 1 serving Stir-Fried Green Beans + 2 Morning Star Sausage Links + 2 c. steamed spinach
(273 kcals/15 g fat/9.75 g carb/16 g protein) Snack: Cream Cheese PB Crunch Bomb
(185 kcals/18 g fat/1.5 g carb/4 g protein) Dinner: Broccoli Rabe with Roasted Red Peppers over Shirataki Tofu noodles w/ fried egg (cooked in 1 T. coconut oil) + 1 Qu’orn Cutlet
(488 kcals/40 g fat/11 g carb/21 g protein) Week Four Totals: 1757 kcals/137 g fat/28.25 g carbs/77 g protein Recipes
Broccoli Cheese Bites: Omit breadcrumbs, replace with Parmesan.
Baked Avocado Instructions: Just basic instructions for those who need them.
Coconut Flour Buns: A bit crumbly and small, but great for "sliders" when sliced in half. You should refrigerate these, or else they get a bit of a smell. Also, the recipe requires you to fluff egg whites, which might be a hassle if you're doing it by hand.
Grain-less Keto Granola: I omitted the Stevia and shredded coconut, so my macro count doesn't include those. This also requires stiff egg whites, just an FYI.
Cucumber Salad Dressing: Recipe in the bottom-most post, by user Susieque333. Watery, but workable. ½ to ¾ of a cucumber might work better for the amount of mayo listed. Add plenty of spices to this!
Pan-Roasted Radishes: I would have a half of a serving of these with dinner, so the listed recipe actually makes four servings, not two.
Cinnamon Sugar Radish Chips: This is kind of confusing, but I will try to be clear. I omitted the sugar completely from this recipe and just added 1 T. cinnamon. I replaced the honey with coconut oil. The recipe says it makes 2-3 servings, but I divided it into five servings because of the carb count. I hope that makes sense! Also, these didn't really crisp up like the recipe said, so a dehydrator might work better. Can't say I truly recommend these.
Baked Avocado Fries: Again, replacing breadcrumbs with Parmesan. SO FRIGGIN' GOOD.
Baked Asparagus, Leek, and Goat Cheese Bites: ALSO SO FRIGGIN' GOOD.
Green Bean Stir-Fry: Substitute an equal amount of almonds for the pine nuts, increase EVOO to 2 T., and increase Parmesan to 3 T. total.
Broccoli Rabe with Roasted Red Peppers: I doubled the serving size to get my macros, so each recipe makes three servings :3
Cream Cheese PB Crunch Bomb (Makes ~14 bombs) 8 oz cream cheese, room temp 1 stick unsalted butter, room temp 5 T. nut butter 1/2 c. nuts of your choosing, chopped (I used a mix of almonds and pecans)
Mix em all up. Roll em into evenly-sized balls (a rounded tablespoon-ish). Freeze for at least 30 minutes before enjoying. Keep in the freezer. Try not to eat them all.
Hope you guys can get some use out of this! And sorry if my formatting turns out crazy, I'm pretty new to reddit. I'll try and fix it all up.
Edit: formatting
submitted by Per 1 sausage roll - Calories: 155kcal | Fat: 11.00g | Carbs: 9.50g | Protein: 4.50g Frozen Quorn Sausages (336g/504g) Cook from frozen. Remove all packaging. For best results HOB cook. (hob) 14 MIN. Preheat 1 tbsp of oil. Fry over a medium heat, turning frequently. Calories in Quorn Sausage Rolls 3 Pack 210g. Serving size. (as sold) Per Sausage Roll: 100g (as sold) Energy: 181 calories. Protein. 7.1g. Carbs. 17.1g. Fat. 169. Fat. 6 g. Carbs. 19 g. Prot. 7.8 g. There are 169 calories in 1 sausage roll (70 g) of Quorn Sausage Roll. Per sausage roll - 169 calories | 6 fat. Calories in Quorn Sausages 504g (as pan fried) Per 2 Cooked Susages - 154 calories | 8.6 fat. Calories in Quorn 8 Sausages 336g Per 1 sausage roll - Calories: 155kcal | Fat: 11.00g | Carbs: 9.50g | Protein: 4.50g There are 155 calories in 1 sausage roll of Quorn Sausage Rolls. Calorie breakdown: 64% fat, 25% carbs, 12% protein. Rate this product. Quorn 3 Sausage Rolls are great for snacking, party buffets or at work to keep you going. Pies & Pastries. Quick & Easy Food. Food On-the-Go. 241 cals. (Per 100g) 8.5g of fat. Chilled. There are 225 calories in 1 per (100 g) of Quorn Sausage Roll. You'd need to walk 63 minutes to burn 225 calories. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. Meat free Sausage Roll made with Mycoprotein™ wrapped in flakey pastry Mycoprotein™ is a nutritious form of quality protein, naturally low in fat and high in protein and fibre. To discover lots of Quorn recipes and to explore the whole range, simply visit www.quorn.co.uk Find us on Facebook, Twitter and Instagram