Hopefully, the recipes contained in the last chapter gave you a better idea of what eating the Ketogenic Mediterranean Diet on a day-to-day basis looks like. It is absolutely sustainable and easy to manage, and you will be eating real foods at every meal. This chapter provides you with a sample meal plan that you can put together for yourself.
As long as you are eating 70 to 80 percent fat, 10 to 20 percent protein, and 5 to 10 percent carbohydrate, you have a lot of freedom in regard to what your meal plans look like. For more meal ideas, the Internet is an amazing resource and there are thousands of fantastic recipes (and some less-than-fantastic ones) available with a quick Google search.
DAY 1
Breakfast
• Morning Yogurt Cup (page 65)
• 2 ounces Brie cheese
• 8 to 12 ounces coffee or tea with 2 tablespoons heavy whipping cream
Calories (approx): 500 | Net Carbs: 6 grams
Lunch
• Greek Salad (page 73)
Calories (approx): 600 | Net Carbs: 13 grams
Snack
• 1 ounce almonds
Calories (approx): 160 | Net Carbs: 3 grams
Dinner
• Salmon and Cream Cheese Omelet (page 62)
• ¼ cup steamed broccoli with 1 tablespoon olive oil, salt, and pepper
Calories (approx): 800 | Net Carbs: 4 grams
Dessert
• Peanut Butter Fat Bomb (page 88)
Calories (approx): 150 | Net Carbs: 1 grams
Day 1 Total: 78 percent fat | 14 percent protein | 8 percent carbohydrate | 2210 calories | 27 grams net carbs
DAY 2
Breakfast
• Fat Coffee (page 67)
Calories (approx): 550 | Net Carbs: 0 grams
Lunch
• 1 cup Tofu Scramble (page 71)
• Side salad (2 cups lettuce, 5 Kalamata olives, tablespoon crumbled feta cheese, a couple rings of red onion, handful cherry tomatoes, 2 tablespoons extra virgin olive oil, salt, and pepper)
Calories (approx): 650 | Net Carbs: 9 grams
Snack
• Hard-boiled egg
Calories (approx): 70 | Net Carbs: 1 gram
Dinner
• 2 Chicken Kebabs with Tzatziki (page 80)
• 1 cup zucchini, mushrooms, and onions sautéed in 1 tablespoon olive oil, salt, and pepper, to taste
Calories (approx): 700 | Net Carbs: 5 grams
Dessert
• ½ cup low-carbohydrate ice cream, commercially available (a few brands exist: Halo Top and So Delicious are the best I have tried)
Calories (approx): 100 | Net Carbs: 5 grams
Day 2 Total: 78 percent fat | 13 percent protein | 9 percent carbohydrate | 2070 calories | 20 grams net carbs
DAY 3
Breakfast
• Feta and Mushroom Omelet (page 61)
Calories (approx): 700 | Net Carbs: 6 grams
Lunch
• Grilled Sardines and Avocado (page 69)
Calories (approx): 600 | Net Carbs: 1 gram
Snack
• 2 slices Almond Butter Bread (page 83)
• 1 tablespoon butter
Calories (approx): 330 | Net Carbs: 3 grams
Dinner
• 4 slices Cauliflower Pizza (page 77)
Calories (approx): 550 | Net Carbs: 16 grams
Day 3 Total: 71 percent fat | 19 percent protein | 10 percent carbohydrate | 2180 calories | 26 grams net carbs
DAY 4
Breakfast
• Sardine and Avocado Toast (page 66)
Calories (approx): 750 | Net Carbs: 5 grams
Lunch
• Charcuterie Spread (page 74)
Calories (approx): 530 | Net Carbs: 4 grams
Snack
• Cocoa and Cardamom Whipped Cream with Berries (page 87)
Calories (approx): 430 | Net Carbs: 4 grams
Dinner
• 6 ounces baked chicken
• 2 cups steamed broccoli
• 2 tablespoons extra virgin olive oil
Calories (approx): 470 | Net Carbs: 7 grams
Day 4 Total: 74 percent fat | 19 percent protein | 7 percent carbohydrate | 2180 calories | 20 grams net carbs
DAY 5
Breakfast
• 3 Crustless Mini Quiches (page 64)
• 8 to 12 ounces coffee or tea with 2 tablespoons heavy whipping cream
Calories (approx): 470 | Net Carbs: 3 grams
Lunch
• 1½ cups Tomato Basil Zucchini Pasta (page 78)
• 2 Cloud Bread breadsticks (page 85)
Calories (approx): 520 | Net Carbs: 14 grams
Snack
• Caprese salad (1 ounce fresh mozzarella, 1 Roma tomato, fresh basil, extra virgin olive oil drizzle, salt, and pepper)
Calories (approx): 200 | Net Carbs: 3 grams
Dinner
• Lemon Dill Salmon Fillet (page 76)
• 2 cups spinach and ½ tablespoon garlic sautéed in olive oil
• 5 ounces red wine
Calories (approx): 500 | Net Carbs: 7 grams
Dessert
• Peanut Butter Fat Bomb (page 88)
Calories (approx): 150 | Net Carbs: 1 gram
Day 5 Total: 78 percent fat | 14 percent protein | 8 percent carbohydrate | 1840 calories | 28 grams net carbs
DAY 6
Breakfast
• 2 slices Almond Butter Bread (page 83) with a tablespoon butter
• 1 ounce Brie Cheese
• ½ cup strawberry halves
• 8 to 12 ounces coffee or tea with 2 tablespoons heavy whipping cream
Calories (approx): 600 | Net Carbs: 8 grams
Lunch
• Basil and Avocado Grilled Cheese Sandwich (page 72)
• Pickle
Calories (approx): 700 | Net Carbs: 7 grams
Snack
• 1 ounce macadamia nuts
Calories (approx): 200 | Net Carbs: 2 grams
Dinner
Restaurant meal: See Chapter 12 for tips on how to make good restaurant choices. I included a restaurant meal to remind you that the Ketogenic Mediterranean Diet is flexible and does not have to preclude going out to eat with friends and family.
Day 6 Total: Because of the restaurant meal, I can’t give approximate totals for Day 6. Just remember the goals of 70 to 80 percent fat, 10 to 20 percent protein, and 5 to 10 percent carbohydrate.
DAY 7
Breakfast
• Tomato and Olive Frittata (page 63)
Calories (approx): 600 | Net Carbs: 2 grams
Lunch
• ½ cup Cauliflower Hummus (page 70) eaten with red bell pepper and cucumber slices
• ½ cup Artichoke Salad (page 79)
Calories (approx): 430 | Net Carbs: 17 grams
Snack
• Microwave Chocolate Mug Cake (page 89)
Calories (approx): 400 | Net Carbs: 2 grams
Dinner
• 2 cups Creamy Asparagus Soup (page 81)
• 6 ounces salmon cooked in butter
Calories (approx): 630 | Net Carbs: 6 grams
Day 7 Total: 72 percent fat | 18 percent protein | 10 percent carbohydrate | 2060 calories | 27 grams net carbs
Obviously, your specific needs will vary a great deal depending upon your age, gender, weight, body composition, and activity level. This was only intended to be an example of how to put a week of meals together. For the most part, I left out the drinks because you should primarily be drinking water, but if you want to include non-caloric drinks like diet sodas or flavored waters, you can. However, I recommend trying to wean yourself off of those and stick with water.
I hope you are more comfortable with the idea of embarking on this change and now believe that it is absolutely manageable. Let’s move on to tips for eating out on those occasions when you will not have time or energy to cook, or when you want to go out with friends. When those occasions arise, you’ll be prepared.