1400 calorie keto meal plan

Preheat oven to 375°F (190°C).

Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the goat cheese and tomato.

Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.

Bake for 15 until the egg is set and top is golden. Serve.

Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.

Preheat oven to 375°F (190°C). Note: If marinating the chicken (which is an optional step) you can wait to preheat the oven.

In a small bowl, mix the oil, lime juice, thyme, and some salt and pepper.

Put chicken, smooth side down, in a small baking dish. Spoon thyme and lime mixture evenly over the chicken.

Optional: Cover dish with plastic wrap and leave to marinate in the refrigerator for 1 hour to overnight.

Remove plastic wrap, if necessary, and bake for 30-40 minutes or until chicken is cooked through.

Transfer chicken to a plate, spoon sauce on top, and serve.

Heat oil in a skillet over medium heat.

Add mushrooms to the skillet and cook until softened, about 5-10 minutes.

Season with salt/pepper and any spices or herbs you have on hand. Serve.

Preheat oven to 400°F (200°C).

Arrange the chicken thighs on a baking sheet or in a baking dish.

Season thighs with thyme and some salt and pepper.

Bake in the preheated oven for 35–45 minutes, or until the internal temperature reaches 165°F (75°C). For extra crispy skin, broil for 2–3 minutes at the end. Serve.

Prepare green beens according to instructions on package.

Top with olive oil and season with salt and pepper.

Season with salt if desired and serve raw.

Combine greens, roast beef, tomato, and cheese into a large bowl.

Drizzle with dressing when serving.

Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.

Place the eggs in a small sauce pan and cover with water.

Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.

Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.

Rub chicken thighs with oil, salt, pepper, and seasonings of choice.

Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).

Serve.

Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.

Meanwhile, prepare the avocado and tomato.

Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.

Serve chilled.

Cook the bacon according to the directions on the package.

Put ham, bacon, avocado, and cheese in the center of the lettuce leaf. Wrap it up. Serve.

Lay slice of ham flat and sprinkle cheese evenly over the surface.

Roll up the ham.

Microwave for 30 seconds until warm and cheese has begun to melt.

Serve.

Note: To meal prep, complete steps 1 and 2 and wrap each roll up in plastic and store in the fridge. When ready to eat, remove from plastic and cook in microwave.

Beat eggs with some salt and pepper in small bowl until blended.

Heat oil in 6 to 8-inch nonstick omelet pan or skillet over medium-high heat until hot. Tilt the pan to coat bottom.

Pour in egg mixture.

Gently push cooked portions from edges toward the center so that uncooked eggs can reach the hot pan surface.

Continue cooking, tilting pan and gently moving cooked portions as needed.

After a couple minutes add the chopped bacon to one half of the omelet.

Continue cooking until no raw egg remains, then fold omelet in half and slide onto a plate.

Lay a slice of ham down flat.

Put a tbsp of cheese and about 5 leaves of spinach on one half of the slice.

Fold the other half over.

You can eat as is, or heat up a skillet and fry each side of the pocket for a minute or two until warmed and lightly browned.

Quickly heat on stove top, grill, or microwave and enjoy.

Heat the oil in the pan over medium heat.

Add the garlic and sauté for a minute or two until fragrant.

Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.

Serve.

Transfer chicken meat into a bowl and shred with two forks.

Arrange chicken with tomatoes and cucumber.

Drizzle with olive oil and lemon juice. Season with salt and pepper to taste. Serve.

Cook bacon according to package.

Meanwhile, mash the avocado with a back of a fork.

When bacon is done, cut into bite-sized pieces and dollop a hefty amount of avocado on top.

Serve.

Sprinkle some salt and pepper (to taste) on the steak.

Heat a cast iron skillet to scalding hot. Add in the oil (preferably one with a high smoke point) and coat the pan.

Add in the steak (be careful to not get get splattered) and let it sit for 2 minutes.

Use tongs to flip the steak, and let cook 2 more minutes.

At this point, you can flip the steak every 30-60 seconds, until the total cook time has reached 5-6 minutes (longer for thicker or more-well done steaks).

When internal temperature reaches desired level (medium rare: 140°F/60°C), remove pan from the heat, loosely cover, and let rest for 10 minutes. Serve.

Prepare according to instructions on package.

Preheat oven to 375 F (190 C).

Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.

Arrange chicken on a parchment-lined baking sheet.

Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.

Heat the oil in the pan over medium heat.

Add the garlic and sauté for a minute or two until fragrant.

Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.

Serve.