Free Meal Plans

Paleo Meal Plans

The key to eating Paleo is ridding ones diet of processed food and grains. Look for whole natural foods such as fruits, vegetables, nuts, nut butters, nut or coconut flours, meat, eggs, cheese and cold pressed oils.

Breakfast

Banana Pancakes (combine a mashed banana (121 cal 31 g carb) with 1 tbsp almond flour (40 cal 1.5 g carb), 2 eggs (143 cal .7 carb), 1 tbsp melted cream cheese (90 cal 1 carb), 1 tsp cinnamon (6 cal 1.8 g carb) and ½ tsp vanilla( 1 cal ½ carb))

2 Scrambled Eggs (143 cal 0.7 g carbs)  with 1 oz Cheddar (115 cal 0.4 g carbs) and sliced tomato (22 cal 4.8 g carbs)

2 Egg Omelette – (2 slices ham (50 cal 1 g carb), 1 oz Cheddar (115 cal 0.4 g carbs), 1 tbsp onion 4 cal .9 g carb, cooked in 1 tbsp olive oil (119 cal 0 g carb )

Chia seed oatmeal (2tbsps chia seeds (120 cal 0 net carbs), 1 tbsp slivered almonds (30 cal 0.9 g carb), 2 tbsp coconut flakes unsweetened (70 cal 3 g carb), ½ cup unsweetened coconut milk (22 cal 0.5 g carb)) (Total = 255 cal 1.5 g net carbs)

Snacks

Mini Protein Cheesecakes (37 cal, 1 carb)

Nuts (cashews (139 calories, 7 g carbs), 20 almonds (140 cal 5 g carbs), 20 macadamia nuts (148 cal  3 g carbs)

Sugar free jello (5 calories, 0 g carb)

2 tbsp no sugar added Peanut butter (150 cal, 4 g carbs) and 2 large sticks of celery (20 cals, 3g net carbs)

Quest Bars (170 calories, 7 g net carbs)

1/2 cup Berries (blackberries (31 calories, 3 g net carbs), blueberries (42 cal 7g net carbs), raspberries (32 cal, 3 g net carbs), strawberries (24 calories, 4 g net carbs)

Greek yogurt (approximately 60 calories, 4.5 g carbs) or Stevia sweetened yogurt (50 calories, 9 g carbs)

1 cup Cottage Cheese (203 calories, 8 g carbs)

½ small bag of Pork Rinds (49 calories, 0 g carbs)

Protein Shake:

1 scoop of Low carb whey protein powder (115 cal, 1 g carb)

1/3 cup frozen blueberries (28 cal, 6 carbs)

½ banana (52 cal, 11 carbs)

1 cup almond milk (30 cal, 1 carb)

Veggies and Dip:

1/2 cup cucumbers (8 calories, 2 g carbs)

½ cup carrots (25 cal 4 g net carbs)

2 large sticks of celery (20 cals, 3g net carbs)

1 cup broccoli (31 cal 3.5 g net carbs)

1 cup cauliflower (25 cal, 3 g net carbs)

½ cup sliced radishes (9 cal, 1 g net carbs)

1 cup white mushrooms (15 cal, 1.6 g net carbs)

2 tbsp Ranch dressing  (110 cal, 2 carbs)

2 tbsp Blue cheese dressing (120 cal, 1 carb)

2 tbsp sour cream with hot sauce (60 cal, 1 carb)Lunch/Dinner

Soups – broccoli cheddar (cal 210, 9 carbs), cabbage (100 cals, 10 carbs), turkey (100 cal, 5 carbs)

Low Carb Bread with mayo, lettuce, deli meat and cheese (430 cal, 9 carbs)

Sweet potatoes – sweet potato fries, mashed, baked with olive oil (1 cup ~114 cal, 27 carbs)

Regular potatoes – fries, mashed, baked (1 cup~324 cal, 70 carbs)

Shepherd’s pie with regular potatoes (485 cal, 31 carbs) or sweet potatoes (280 cal, 23 carbs)

Stir Fry –bean sprouts, snow peas, cabbage, mushrooms, celery, bok choy (~150 cal, 40 carbs)

Beef Stew – potatoes, carrots, onions, celery, beef stock (1 cup ~ 200 calories, 13 carbs)

Cabbage Rolls made with Riced Cauliflower (2 servings ~ 395 calories, 11 carbs)

Zuchinni Lasagna (1 serving ~ 247 calories, 7 carbs)

Spaghetti Squash with Meat Sauce (1 cup ~341 cal, 17 carbs)

 Ketogenic Meal Plans

A Ketogenic meal plan is intended to have less than 30 grams of net carbs per day which should put a person into ketosis depending on their insulin sensitivity and body type. Pick 2-3 meals and snacks (if needed) that total less than 30 grams of net carbs each day.

Note: If you’re doing the keto diet for weight loss only, keep in mind that calories should not exceed  your maintenance level each day, with an attempt to eat at a caloric deficit 2-4 days per week depending on your goals. 1 higher calorie day per week can be useful for staying on program but ensure that carbs remain under 30 net grams.

The calorie counts and carbohydrates are only estimates. Please use a Macronutrient Calculator and adjust accordingly if needed.

 Breakfast

4 Cream Cheese pancakes with Walden Farms Sugar Free Syrup (~400 cal, 4 carbs)

2 Bacon, 2 Eggs and flax bread with butter (~400 cal, 6 carbs)

4 Breakfast Sausage and 2 Eggs (~370 cal, 3 carbs)

3 egg Mushroom Omelette with Swiss Cheese (~375 cal, 6 carbs)

Snacks

Pork rinds with melted cheese, sour cream and salsa (~350 cal, 3 carbs)

Avocado with salt (~200 cal, 9 carbs)

2 oz Kielbasa (~200 cal, 4 carbs)

15 Baked Pepperoni Chips (~140 cal, 0 carbs)

15 Baked cheese chips (~570 cal, 2 carbs)

3 Dill Pickles (15 cal, 3 carbs)

10 Olives  (25 cal, 1 carb)

1 cup Celery and Ranch Dip (~140 cal, 4 carbs)

4 halves Devilled Eggs (~200 cal 2 carbs)

1 cup Sugar Free Jello (~10 cal, 0 carb)

1 cup Egg Drop Soup (~85 cal, 3 carbs)

 Lunch/Dinner

Tuna and 1 tbsp Mayo with pickles on or in lettuce (~140 cal, 1 carb)

Chicken Ceasar Salad no croutons (~228 cal, 1.5 carbs)

Egg salad in lettuce wrap (170 cal, 0 carbs)

Pickles and cheddar wrapped with sliced chicken deli meat (~452 cal, 7 carbs)

Garden Salad (2 cups) made with Romaine, spinach, cucumbers, small avocado, broccoli sprouts and 2 tbsp. of homemade dressing made with Avocado oil, MCT oil, salt, pepper, Dijon mustard (~413 cal, 5 carbs)

4 Pizza Cups – ham, tomato sauce, olives and mozzarella cheese baked in a muffin tin in oven (~290 cal, 8 carbs)

 Lettuce Wrapped Burger with mayo , mustard, tomatoes, pickles (~400 cal, 4 carbs)

6 oz Meatballs with melted swiss cheese (~380 calories, 11 carbs)

8 oz steak and 2 grilled Portobello mushrooms marinated in olive oil (~488 cal, 4 carbs)

8 oz Roast Beef with Roasted radishes and Garden Salad (~654 cal, 8 carbs)

6 oz Pork chops and Asparagus with butter (~300 cal, 2 carbs)

2 sausages and sauerkraut (~472 cal, 8 carbs)

2 Baked Haddock filets with parmesan cheese and spices and Sautéed Spinach with Butter (~357 cal, 4 carbs)

6 oz Ham and Broccoli Salad made with mayo, stevia, bacon and cheddar (~485 cal, 5 carbs)

8 oz Pork Ribs with homemade BBQ sauce and Mashed Cauliflower (~540 cal, 8 carbs)

5 oz Baked Salmon, Swiss Chard and butter, riced cauliflower (~406 cal, 7 carbs)

8 oz Pork Roast and Brussel sprouts (~350 cal, 4 carbs)

2 cups of Cooked cabbage and Ground beef (~430 cal, 8 carbs)

Chicken Crust Pizza (~340 cal, 5 carbs)

Mushroom Lasagna (~490 cal, 9 carbs)

2 Chicken thighs with skin and green beans with butter (~500 cal, 6 carbs)

 Vegetarian Keto Meal Plans

If you're following a vegetarian diet, ensure that you're getting enough iron and vitamin B12 by having it tested by your physician as you may need to supplement. Especially if you lean towards a vegan lifestyle.

Breakfast 

Chia seed pudding (~425 cal, 5 carbs)

3 Scrambled eggs (~215 cal, 1 carb)

Tofu scramble 6 oz (~120 cal, 2 carbs)

Spinach, mushroom and swiss cheese omelette (~430 cal, 7 carbs)

Vegan protein powder shake (~110 cal, 5 carbs)

Whey protein powder shake (~115 cal, 1 carb)

Avocado toast (flax bread) (~415 cal, 2 carbs)

Snacks

1 handful of Pumpkin seeds (~110 cal, 2 carbs)

10 Macadamia Nuts (~200 cal, 4 carbs)

10 Olives (~50 cal, 2 carbs)

3 Dill Pickles (~15 cal, 3 carbs)

2 oz Cheddar Cheese (~130 cal, 1 carb)

1 Avocado with salt (~200 cal, 9 carbs)

15 Baked cheese chips (~570 cal, 2 carbs)

1 cup Celery and Ranch Dip (~140 cal, 4 carbs)

4 halves Devilled Eggs (~200 cal 2 carbs)

1 cup Sugar Free Jello (~10 cal, 0 carb)

1 cup Egg Drop Soup (~85 cal, 3 carbs)

Lunch/Dinner

Chicken Caesar Salad (~445 cal, 3 carbs)

Greek Salad (~280 cal, 11 carbs)

Julienne Salad (~585 cal, 8 carbs)

2 cups Egg drop soup (~102 cal, 4 carbs)

2 cups Cabbage Soup (~80 cal, 10 carbs)

Cottage cheese (~110 cal, 6 carbs)

4 Devilled Eggs halves (~200 cal, 2 carbs)

Tofu fried with mozzarella and tomato sauce (~445 cal, 14 carbs)

Stir Fry with mushrooms, peppers, celery, zuchinni and bok choy over cauliflower rice (~265 cal, 14 carbs)

Broccoli casserole (~700 cal, 0 carbs)

Spaghetti squash baked with sauce and cheese (~270 cal, 24 carbs)

Zuchinni noodles with Alfredo Sauce (~346 cal, 20 carbs)

Vegetarian Shepherd’s Pie (~480 cal, 23 carbs)

Sweet potato fries (~ 107 cal, 13 carbs)