21 Day Keto Meal Plan for Busy People

Quick & Easy Recipes for Busy People on the Ketogenic Diet with 21-Day Keto Meal Plan

This Meal Plan is taken from the Amazon Bestseller Book on Keto

Click the Blue Links below. 

It will take you to that Dish Recipe.


If you get hungry between meals, there are healthy, keto snacks that can fill you up. 

They include one or two hard-boiled eggs, baby carrots with tablespoon or two of a keto dipping sauce, full-fat yogurt with tablespoon or two of fresh berries, a handful of nuts, and a few cheese sticks.

21 Day Keto Meal Plan Below

DAY 1

Breakfast – 1 tablespoon of peanut butter; 1 slice of keto bread 

Lunch – Easy Turkey Curry; 1 handful of iceberg lettuce 

Dinner – Smoked Haddock Fish Burgers; 1 medium tomato 


DAY 2

Breakfast – 1 hard-boiled egg; 1 slice of bacon; 1 shake with 1/2 cup of coconut milk and protein powder 

Lunch – Classic Beef Stroganoff; 1 serving of cauliflower rice 

Dinner – Alaskan Cod with Mustard Cream Sauce; 1 medium tomato 


DAY 3

Breakfast – Paprika Omelet with Goat Cheese; 5-6 almonds 

Lunch – Chinese Ground Beef Skillet; 1 cup raw baby spinach with apple cider vinegar 

Dinner – Special Chicken Salad; 1 keto dinner roll 


DAY 4

Breakfast – Omelet with veggies; 1 slice of bacon 

Lunch – Pork Cutlets in Chili Tangy Sauce; 1 serving of keto coleslaw 

Dinner – Lemon Garlic Grilled Chicken Wings; 1 medium tomato 


DAY 5

Breakfast – Dilly Boiled Eggs with Avocado; a dollop of sour cream; 1-2 pickles 

Lunch – Shredded Beef with Herbs; 1 handful of mixed green salad with a few drizzles of a freshly squeezed lemon juice 

Dinner – Two- Cheese Zucchini Gratin; 1 teaspoon of mustard 


DAY 6

Breakfast – Greek-Style Frittata with Herbs; 1 keto roll 

Lunch – Holiday Pork Belly with Vegetables; 1 serving of cauliflower rice 

Dinner – Ranch and Blue Cheese Dip; Greek-style salad (tomato, cucumber, bell peppers, feta cheese)


DAY 7

Breakfast – Mangalorean Egg Curry 

Lunch – Italian Zuppa di Pomodoro; 1 large tomato; 1 cup of fried mushrooms with 1 tablespoon of butter 

Dinner – Ranch Chicken Wings; Cheese and Artichoke Dip 


DAY 8

Breakfast – Scrambled eggs; 1 tomato; 1/2 cup of Greek-style yogurt 

Lunch – Cheeseburger Skillet with Bacon and Mushrooms; 1 serving of cauliflower rice

Dinner – Swedish Herring Salad 


DAY 9

Breakfast – Egg, Bacon and Kale Muffins; 1/2 cup unsweetened almond milk

Lunch – Hearty Fisherman’s Stew; 1 serving of cabbage salad 

Dinner – Two-Cheese and Kale Bake 


DAY 10

Breakfast – Cauliflower, Cheese and Egg Fat Bombs 

Lunch – Grandma’s Zucchini and Spinach Chowder; 1/2 chicken breast; 1 scallion 

Dinner – Italian Cheese Crisps; a dollop of sour cream; 2 tablespoons tomato paste 



DAY 11

Breakfast – 1 tablespoon of peanut butter; 1 slice of keto bread 

Lunch –Country-Style Pork Stew; 1 serving of cabbage salad 

Dinner – Cauliflower, Ham and Cheese Bake 


DAY 12

Breakfast – The Best Zucchini Fritters Ever; 1/2 cup of full-fat Greek yogurt

Lunch – Filipino Nilaga Soup; 1 serving of low-carb grilled vegetables 

Dinner – Peanut Butter Cubes 


DAY 13

Breakfast – Crêpes with Peanut Butter and Coconut 

Lunch – Creamy Broccoli and Bacon Soup; 1 medium cucumber; 1 roasted chicken drumstick 

Dinner – Mexican-Style Pork Tacos 


DAY 14

Breakfast – Vanilla Mug Cake 

Lunch – Cheesy Zucchini Casserole; 1 handful of baby spinach with 1 teaspoon of mustard and 1 teaspoon of olive oil 

Dinner – Turkey Crust Pizza with Bacon 


DAY 15

Breakfast – Easiest Brownies Ever 

Lunch – Salmon Curry with a Twist; 1 serving of roasted keto veggies 

Dinner – Stuffed Spaghetti Squash Bowls 


DAY 16

Breakfast – Deviled Eggs with Mustard and Chives; 1/2 cup of Greek-style yogurt 

Lunch – Ranch Chicken Breasts with Cheese 

Dinner – Spicy Baked Eggplant with Herbs and Cheese; Almond Butter and Chocolate Cookies 


DAY 17

Breakfast – 2 hard-boiled eggs; 2 slices of Cheddar cheese 

Lunch – Pork Tenderloin with Southern Cabbage; 1 slice of keto bread 

Dinner – Italian-Style Spicy Meatballs; 1 cucumber 


DAY 18

Breakfast – Lettuce Wraps with Ham and Cheese 

Lunch – Stuffed Peppers with Cauliflower and Cheese; 1/2 grilled chicken breast 

Dinner – Smoked Haddock Fish Burgers 


DAY 19

Breakfast – Double Cheese and Sausage Balls 

Lunch – Indian-Style Fried Pork; 1 serving of steamed broccoli; 1 cucumber 

Dinner – 1 grilled pork sausage; 1 teaspoon Dijon mustard; Chinese-Style Cauliflower Rice 


DAY 20

Breakfast – Cheesy Brussels Sprouts; 1 medium tomato with 2-3 Kalamata olives 

Lunch – Spinach with Paprika and Cheese; 1 dollop of sour cream

Dinner – Rich Double-Cheese Meatloaf 


DAY 21

Breakfast – Mini Stuffed Peppers; 1 serving of blue cheese 

Lunch – Holiday Pork Belly with Vegetables; 1 serving of cabbage salad 

Dinner – 1 steamed chicken breast; 1 serving of roasted asparagus; Peanut Butter and Chocolate Treat  





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