2200 calorie keto meal plan

Enjoy.

First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.

STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.

BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).

BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.

ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.

Preheat oven to 450°F (230°C).

Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.

Bake for 30-35 minutes until soft. Serve.

Preheat oven to 400°F (200°C).

Slice tops of tomatoes off and spoon out insides to make bowls.

Place tomatoes in a baking dish.

Put pesto in the bottom of each tomato and then crack an egg into each.

Season with salt and pepper.

Bake for 20 minutes.

Serve.

Preheat oven to 400 F (200 C).

Mix crushed pork rinds in a bowl with the cajun seasoning.

Coat each piece chicken with hot sauce on all sides.

Sprinkle and lightly pat the pork rind mixture on all sides of the chicken.

Place the chicken on a wire rack in a sheet pan.

Cook for 40 minutes or until done. Briefly broil the thighs to crispen up the skin.

Prepare according to instructions on package.

Preheat oven to 400°F (200°C).

Pour Caesar dressing into a baking dish large enough to fit the chicken in one layer.

Place the chicken in dressing and flip to coat.

Bake for 20-25 minutes until chicken is cooked through.

Remove the dish from the oven, set broiler to high, sprinkle the chicken with parmesan cheese, and broil until cheese is melted and golden, about 1-2 minutes. Serve.

Prepare broccoli according to instructions on package.

Mix in butter until melted and season with salt and pepper to taste.

Note: follow package instructions if they differ from below. The cooking time for bacon depends on the method you're using and how crispy you want it. Below is a general guide:

Stovetop (Skillet): Medium heat: 8-12 minutes, flipping occasionally.

Oven: 400°F (200°C): 15-20 minutes on a baking sheet lined with parchment paper or foil.

Microwave: Place bacon between paper towels on a microwave-safe plate. Microwave on high for 3-6 minutes.

Top sliced cucumber with goat cheese and dill.

Serve.

Cook bacon according to package. Set aside.

Meanwhile toss together greens, sunflower kernels, goat cheese, and olive oil.

When bacon has cooled, crumble it on top of the greens and serve.

(Note: Frank's Original Red Hot sauce is recommended for paleo eaters because it uses all natural ingredients. Any hot sauce will work though.)

Cube chicken and put in a bowl with the hot sauce, salt, and pepper. Toss to coat.

Add the oil to a skillet over medium heat.

Add chicken to skillet and cook 7-10 minutes until cooked through.

Assemble wrap by taking a leaf of lettuce and topping with chicken, tomatoes, and avocado.

Serve.

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.

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.

First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.

STOVETOP

Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.

Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.

BAKED

Preheat oven to 400 degrees Fahrenheit.

Place chicken on broiler pan (recommended) or baking sheet.

Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).

BROILED/GRILLED

Setup oven so top rack is 3-4 inches from heating element.

Set oven to broil and preheat on high.

Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.

Prepare according to instructions on package.

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.

Slice cucumber into rounds and serve.

Place the strawberries in a bowl and pour the cream over. You can also whip the cream beforehand if you like.

Preheat oven to 400 F (200 C).

Place wings on large baking sheet, and season with salt and pepper.

Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C). Drain the pan of it's juices a couple times while it cooks in order to get crispier wings.

When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.

Take wings out of the oven when done and toss with the hot sauce to coat.

Serve.

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.