Week 1 Meal Plan

Welcome to your weekly Ketokooks Meal Plan.

This is week 1 of your plan. We hope you will enjoy as much as we did in preparing it for you.

The recipes have been designed for ease of use. The majority of them have been designed to provide 1
serving, however this can be easily doubled as required if others will be joining you.

The majority of the recipes are for the protein part of your meal. To accompany this, we have
recommended a portion of vegetables to accompany it. Remember to add some butter or olive oil to your
veg and salt and pepper to taste.

If you have any questions please do not hesitate to get in touch on support@naturalketosis.co.uk

Enjoy!

The Natural Ketosis Team

Week 1 Meal Plan
Day Breakfast Lunch Dinner Snacks
2 eggs cooked any method OR 30g  unlimited protein
Green Bean Salad Italian Chicken
full fat yoghurt & 100g of berries  2 celery sticks
with protein
OR  40g of hard cheese
Day 1 OR
OR
Natural Ketosis Red Thai Chicken You could also add:
Add Natural Ketosis Granola with
Natural Ketosis Tex Mex Soup Curry with 150g of cauli “rice”
yoghurt & berries portion Natural Ketosis Coconut Bar

2 eggs cooked any method OR 30g  unlimited protein

Garlic Prawns Pork & Mushrooms
full fat yoghurt & 100g of berries  2 celery sticks
OR OR  40g of hard cheese
Day 2 OR
Natural Ketosis Thai Beef Natural Ketosis Sausage Casserole You could also add:
Add Natural Ketosis Granola with
Broth with 200g of mushrooms
yoghurt & berries portion Natural Ketosis Raspberry Bar
 unlimited protein e.g.
2 eggs cooked any method OR 30g
Stuffed Mushroom Baked Salmon meat, poultry or fish, etc
full fat yoghurt & 100g of berries
 2 celery sticks
OR OR  40g of hard cheese
Day 3 OR
Natural Ketosis Pea & Natural Ketosis Slow Cooked Lamb You could also add:
Add Natural Ketosis Granola with
Pancetta Soup with 150g of fennel
yoghurt & berries portion
Natural Ketosis Bacon Crunch
 unlimited protein e.g.
2 eggs cooked any method OR 30g Herb Chicken meat, poultry or fish, etc
Mushroom Soup
full fat yoghurt & 100g of berries  2 celery sticks
OR  40g of hard cheese
OR
Day 4 OR
Natural Ketosis Coq au Vin with You could also add:
Natural Ketosis Mushroom
Add Natural Ketosis Granola with 150g of cauliflower
Soup
yoghurt & berries portion Natural Ketosis Cheese &
Onion Curls
Week 1 Meal Plan
2 eggs cooked any method OR 30g
full fat yoghurt & 100g of berries
Day 5 OR
Add Natural Ketosis Granola with
yoghurt & berries portion
2 eggs cooked any method OR 30g
full fat yoghurt & 100g of berries
Day 6 OR
Add Natural Ketosis Granola with
yoghurt & berries portion
2 eggs cooked any method OR 30g
full fat yoghurt & 100g of berries
Day 7 OR
Add Natural Ketosis Granola with
yoghurt & berries portion
 unlimited protein e.g.
meat, poultry or fish, etc
Mushroom Soup Salmon Court Bouillon
 2 celery sticks
 40g of hard cheese
OR OR
You could also add:
Natural Ketosis Mushroom Natural Ketosis Beef in Thyme with
Soup 250g of asparagus
Natural Ketosis Salt & Vinegar
Curls
 unlimited protein e.g.
meat, poultry or fish, etc
Homemade Burgers
Celery Soup  2 celery sticks
 40g of hard cheese
OR
OR
You could also add:
Natural Ketosis Chinese Chicken
Natural Ketosis Tex Mex Soup
Stir- Fry with 100g of babycorn
Natural Ketosis Coconut Ultra
Mix
 unlimited protein e.g.
meat, poultry or fish, etc
Celery Soup Paprikash  2 celery sticks
 40g of hard cheese
OR OR
You could also add:
Natural Ketosis Broccoli & Natural Ketosis Sweet Chilli Pork
Blue Cheese Soup with 100g of mangetout Natural Ketosis Raspberry Bar
Natural Ketosis Chocolate
Brazils
 Week 1 Meal Plan
Day 1: Lunch
Green Bean Salad Serves 1
Ingredients
100g Green beans
3 tbsp olive oil
1 tbsp lemon juice
salt and pepper
1 tbsp chives
1 tbsp chervil (optional)
Instructions
Steam the beans until they turn soft then set to one side to chill.
Mix the olive oil with the lemon juice.
Stir the oil and lemon juice mixture into the beans.
Add a small amount of chopped chives and chervil to taste.
Add salt and pepper as required and serve with a meat or fish portion of your choice.
 Week 1 Meal Plan
Day 1: Dinner:
Italian Chicken Serves 1
Ingredients
1 chicken breast, cut into bite size pieces
½ green pepper, sliced
1 garlic clove
2 spring onions, finely chopped
1 tbsp dried rosemary
125ml red wine
1 tbsp olive oil
1 tbsp butter
Instructions

Take a large dish and heat up some oil and butter.

When golden, throw in the chicken pieces.
Brown and seal the meat.
Add the finely chopped spring onions and lower the heat so that it starts to cook slowly.
Put in the crushed garlic clove and the red pepper. Add some rosemary and the red wine.
Cover and cook for about 40 minutes until the chicken is tender and moist.
Serve with your choice of buttered vegetables or a green salad dressed in olive oil.
 Week 1 Meal Plan
Day 2: Lunch:
Garlic Prawns Serves 1
Ingredients
150g king prawns
2 garlic cloves
1 dried red chillies (optional)
1 tbsp olive oil
1 tbsp parsley, dried
Salt and pepper
Instructions
Heat the olive oil in a large frying pan. Add the garlic, dried chilli and a pinch of salt and pepper.
Fry over a medium - low heat for about a minute until the garlic begins to colour very slightly.
Immediately tip the prawns into the pan, increase the heat and fry for about 1.5 minutes on each side, until they turn pink throughout.
Serve the prawns with a little chopped parsley and drizzle over the garlic-infused oil from the pan.
Serve with a lemon wedge (optional) and a green salad dressed in olive oil.
 Week 1 Meal Plan
Day 2: Dinner:
Pork and Mushrooms Serves 1
Ingredients
1 pork loin steak
200g mushrooms, chopped

100ml double cream

2 tbsp parsley, dried
1 garlic clove, crushed

1 tsp butter
1 tbsp olive oil
pepper (optional)

Instructions
Bash the pork with a large rolling pin so that the meat is slightly thin. Put to one side.
In a large pan, add the butter and the oil and fry the mushrooms and garlic. When nearly soft put to one side.
On a high heat add the pork and fry until brown.
Throw in the mushrooms and a splash of cream, mix thoroughly then serve with a portion of buttered vegetables.
 Week 1 Meal Plan
Day 3: Lunch:
Stuffed Mushroom Serves 1
Ingredients
1 tbsp olive oil
1 portobello mushroom
25g mozzarella/feta cheese

15g olives, chopped

1 tbsp sun-dried tomato paste
40g cheddar cheese

Instructions
Preheat the oven to 200˚C and rub 1 tbsp of olive oil on a baking tray.
Remove the mushroom stem and place on the baking tray stem side up.
In a small mixing bowl combine the cheese with the olives and sundried tomatoes and mix well. Place the mixture into the mushroom.
Add a small sprinkling of grated cheddar cheese on top of the mushroom.
Bake for 10 minutes then serve immediately with a green side salad dressed in olive oil.
 Week 1 Meal Plan
Day 3: Dinner:
Baked Salmon Serves 1
Ingredients
1 salmon fillet
¼ lemon, juice

1 tbsp butter

Instructions
Take the salmon and top with a knob of butter and put both in a large piece of foil. Wrap tightly and put into a pre-heated oven at
180°C for 30 minutes or until cooked.
When cooked squeeze over the lemon juice and serve with a portion of buttered vegetables.
 Week 1 Meal Plan
Day 4 & 5: Lunch:
Mushroom Soup Serves 2
Ingredients
250g field or chestnut mushrooms
4 bacon rashers
3 spring onions

200ml double cream

2 tbsp fresh parsley, dried
250ml chicken stock
Instructions
Using a knob of butter and splash of oil fry the chopped up bacon in a large saucepan.
When crispy add the chopped spring onions, and cook until soft.
You need to fry the onions slowly so that they don’t burn.
When soft add the chopped mushrooms together with the chicken stock.
Cook slowly over a low heat until the mushrooms are soft.
When ready, using a hand blender, liquidise the mushrooms and add the cream. Season with salt and pepper and serve with a
sprinkling of chopped parsley.
 Week 1 Meal Plan
Day 4: Dinner:

Herb Chicken Serves 1

Ingredients
1 chicken breast
1 tbsp olive oil
1 tbsp butter

1 tbsp garlic, minced

1 tbsp dried thyme or fresh thyme
salt and pepper

Instructions
Rub the chicken with some olive oil, butter, garlic and salt. Roast in the oven at 180°C for 20-25 minutes, or until cooked.
Just before it’s ready, shake the dried thyme over the chicken and serve with buttered vegetables.
 Week 1 Meal Plan
Day 5: Dinner:

Salmon Court Bouillon Serves 1

Ingredients
1 salmon fillet
1 tbsp white wine vinegar

1 bay leaf (optional)

3 shallots, chopped
1 thyme sprig

water
salt and pepper

Instructions
In an oven pan (with a lid), add the chopped shallots, some parsley, a bay leaf and some thyme with a sprinkling of salt and pepper.
Add the vinegar and a small glass of water.
Place the salmon in the dish and cover.
Bake in a 180°C pre-heated oven for 15 minutes for a medium fillet, or until cooked to your liking.
Serve with a portion of buttered vegetables.
 Week 1 Meal Plan
Day 6 & 7: Lunch
Celery Soup Serves 2
Ingredients

2 tbsp butter

1 tsp olive oil

200g celery hearts

2 shallots, chopped

1 tbsp double cream

285ml chicken stock

Instructions

Melt some butter and a drop of oil in a heavy large saucepan over medium heat.
Add some celery and onions.
Cover and cook until very tender, stirring occasionally for about 20 minutes.
Stir in the chicken stock and simmer for about 30 minutes until all vegetables are very tender.
Puree in a blender in batches (can be made the day before, covered and chilled).
Pour the soup into a large saucepan.
Add the cream, bring to simmer, remembering to stirring often.
Thin the soup with more broth if necessary.
Season with salt and pepper.

Day 6: Dinner
 Week 1 Meal Plan
Homemade Lamb Burgers Serves 1
Ingredients
125g minced lamb

1 spring onion
1 egg
1 tbsp garlic

50g cheddar cheese (or any other cheese you like)

salt and pepper

Instructions
Fry the chopped spring onions and one clove of crushed garlic.
When cooked and has cooled add to the mince.
If you like cheese burgers add some grated cheddar.
Add salt and pepper to taste and then use an egg to bind the mixture.
You could also add half a chilli to the mixture to give it a bit of a kick.
Divide the mixture into burger shapes.
Barbecue, grill or fry the burgers then serve with a large green salad dressed in olive oil or a portion of buttered vegetables.
 Week 1 Meal Plan
Day 7: Dinner
Paprikash Serves 1
Ingredients
2 chicken breasts

1 garlic clove

2 tbsp olive oil

1 tbsp butter

1 tbsp soured cream

1 shallot

1 tsp sweet paprika

Instructions
Slowly cook the shallot with 1 tbsp of olive oil in a large pan (that is suitable for the oven) and add a pinch of salt.
While this is cooking, crush and rub the garlic over the chicken.
Once the shallot is cooked, mix in the paprika and then remove from the pan.
Add the butter and 1 tbsp of oil to the pan and when hot, but not burning, seal the chicken until golden brown.
Remove from the heat and then add the shallots and a cup of water to the chicken pieces.
Place in the oven at 150°C for an hour or longer (until the chicken is cooked and tender).
Stir soured cream into sauce.
Garnish with dill and serve with a portion of buttered green vegetables.

Week 1 Shopping List

 Week 1 Meal Plan

The following is a list of items and quantities that feature in the recipes for this week.
On average you will be consuming between 30g and 40g of total carbohydrates throughout the day, together with a good quality protein and
dietary fats. This will help your body transition into a state of dietary ketosis and settle into efficiently burning fat for energy.

Protein Vegetables Fruit Other

4 chicken breasts 100g green beans 700g of Fresh or Frozen berries Fresh chives
150g king prawns 1 Green pepper (choosing from either 240g full fat natural yoghurt
1 pork steak 6 spring onions strawberries, blueberries, 25g mozzarella/feta
2 salmon fillets 450g mushrooms raspberries or blackberries) 90g cheddar cheese (plus more for
4 bacon rashers 1 large Portobello mushroom snacking)
125g lamb mince 6 shallots 535ml chicken stock
1 x portion of meat or fish (lunch 200g celery
recipe 1) 3 portions of green side salad
6 portions of vegetables (refer to
veg attachment)

Daily Drinks Milk Allowance

(You can have both options daily if you choose)
1.5 – 2L of plain water (Still or Sparkling) 250ml of Full Fat Milk
Decaf Tea and Coffee (optional) 500ml of Almond or Soya Milk
1-2 Herbal or fruit teas (optional)