Success on keto doesn’t happen by accident – and we’re here to help! The ZonePerfect Pros crafted a simple, satisfying keto meal plan to help you stay on track.
Day 2 is when reality starts to step in. But, keep at it! Your goals are right around the corner.
Day 3. Stay focused on your goals and why you started – you’ll make it through to the end of the day.
It’s a new dawn, it’s a new day, and these recipes will have you feeling good!
You’ve made it to day 5! Congratulations! You totally rocked your first week of keto recipes! Keep up the hustle and you’ll reach your keto goals in no time.
INGREDIENTS
1 - 11 fl oz ZonePerfect Butter Coffee Keto Shake
Made with 50mg Caffeine, MCTs for Brain Fuel, Real Coconut Oil, and Cold Brew Coffee
Gluten-Free, Soy-Free, No Artificial Colors or Flavors, No Artificial Sweeteners
Instructions
We keep this one easy for you: our Keto Butter Coffee shakes are ready to drink and conveniently on-the-go. Give a quick shake, open, and enjoy!
Macros
ZonePerfect Keto shakes are made with a purposeful macro ratio: 75% fat, 20% protein, 5% carbs – the proven, true keto macros to support ketosis and help you burn body fat.
Nutrition Facts
200 Calories ● 17g Total Fat ● 3g Total Carbs ● 10g Protein
INGREDIENTS
3 oz cooked ground beef (70/30), pan fried
1 Tbsp coconut oil
¼ cup salsa
2 Tbsp sour cream
1 cup bell pepper, sliced
4 large black olives
Instructions
In a saucepan over medium head, melt coconut oil. Add ground beef to pan and cook (approximately 5 oz raw will equal 3 oz cooked). Remove from heat once thoroughly cooked – about 7 to 10 minutes. Add cooked meat to a medium-sized bowl. Top with sliced bell pepper, black olives, salsa, cheese, and sour cream.
Macros
70% Fat ● 22% Protein ● 10% Carbs
Nutrition Facts
517 Calories ● 45g Fat ● 12g Carbs ● 31g Protein ● 3g Fiber
INGREDIENTS
3 oz salmon
1 oz olive oil
1 oz brie
1 Tbsp coconut oil
1 cup cauliflower, chopped
1 cup broccoli, chopped
2 Tbsp mozzarella cheese, whole milk, shredded
¼ cup heavy whipping cream
½ cup raspberries
Dinner Instructions
Preheat grill to high heat. Place salmon on grill and brush with olive oil. Cook salmon until it flakes easily with a fork (about 5 minutes). Just prior to removing from heat, top salmon with brie and allow to melt. While the salmon is cooking, prepare vegetables by setting a medium skillet over medium-high heat. Add coconut oil, melt, then add cauliflower and broccoli. Once vegetables are sautéed, top with mozzarella. Serve alongside with salmon.
Dessert Instructions
Whip heavy whipping cream with beaters until it thickens. Add raspberries and enjoy!
Macros
72% Fat ● 18% Protein ● 10% Carbs
Nutrition Facts
595 Calories ● 49g Fat ● 16g Carbs ● 27g Protein ● 4g Fiber
INGREDIENTS
½ cup of steamed broccoli
2 tbsp of whole milk mozzarella cheese
1 tbsp of butter
20 oz rotisserie chicken
2 tbsp of alfredo sauce
Macros
71% fat, 22% protein, 7% carb as a percent of calories
Nutrition Facts
300 calories
INGREDIENTS
2 XL eggs
¼ cup of heavy cream
1 oz ham
¼ cup shredded cheddar cheese
½ cup sliced bell pepper
¼ mushrooms
Instructions
Preheat a medium-sized skillet over medium-high heat. While the pan warms, combine eggs and heavy cream into a small bowl and whisk. On a clean surface, slice bell peppers and mushrooms. Add egg mixture to pan and stir for a few seconds. Allow to cook for 1-2 minutes or until eggs are set. Top with ham, cheese, bell pepper, and mushrooms. Fold omelet and transfer a plate immediately.
Macros
71% Fat ● 22% Protein ● 7% Carbs
Nutrition Facts
540 Calories ● 43g Fat ● 9g Carbs ● 30g Protein ● 2g Fiber
INGREDIENTS
3 oz link Italian sausage
1 cup broccoli, chopped
½ cup diced white onion
½ Tbsp olive oil
½ cup shredded mozzarella, whole milk
Instructions
Add olive oil to a skillet set over medium heat. Add chopped onion and broccoli. Sauté until onion is golden and translucent. Top with mozzarella cheese and serve with Italian sausage.
Macros
71% Fat ● 19% Protein ● 10% Carbs
Nutrition Facts
606 Calories ● 48g Fat ● 15g Carbs ● 30g Protein ● 6g Fiber
INGREDIENTS
3 oz beef sirloin tips, broiled
1 Tbsp butter
1.5 Tbsp olive oil
1 cup beef broth
¼ cup mushrooms, sautéed
1 oz shredded cheddar cheese
1 cup cauliflower, broiled
½ cup sugar-free gelatin dessert
Instructions
Broil beef sirloin tips in 1 Tbsp of butter. Sauté mushrooms in olive oil and beef broth. Serve with cheese over cauliflower. Finish with gelatin dessert.
Macros
71% Fat ● 22% Protein ● 7% Carbs
Nutrition Facts
699 Calories ● 56g Fat ● 12g Carbs ● 39g Protein ● 3g Fiber
INGREDIENTS
½ large fresh tomato
20 oz buffalo mozzarella cheese
2 tbsp olive oil
1 tbsp chopped basil
Macros
74% fat, 19% protein, 7% carb as a percent of calories
Nutrition Facts
190 calories
INGREDIENTS
2 XL eggs
¼ cup of heavy cream
¼ cup shredded cheddar cheese
½ cup raspberries
Instructions
Preheat a medium-sized skillet over medium-high heat. While pan warms, combine eggs, ham, cheese, and heavy cream in a small bowl and whisk. Add egg mixture to the pan and stir for a few seconds. Cook for 1-2 minutes or until eggs have set. Serve with a side of raspberries.
Macros
69% Fat ● 21% Protein ● 10% Carbs
Nutrition Facts
555 Calories ● 43g Fat ● 13g Carbs ● 30g Protein ● 4g Fiber
INGREDIENTS
2 Tbsp pistachios
½ cup raspberries
1 cup spinach
1 Tbsp parmesan cheese, grated
1 Tbsp olive oil
1 Tbsp vinegar
1 chicken thigh with skin, roasted and sliced
Instructions
Toss together spinach, cheese, oil, and vinegar. Top with nuts, raspberries, and chicken.
Macros
64% Fat ● 26% Protein ● 10% Carbs
Nutrition Facts
606 Calories ● 44g Fat ● 14g Carbs ● 40g Protein ● 6g Fiber
INGREDIENTS
3 oz raw shrimp, deveined
2 Tbsp butter
1 Tbsp olive oil
½ cup shredded cheddar cheese
1 cup bell pepper, sliced
¼ cup salsa
2 Tbsp sour cream
1 cup mushrooms, sliced
¼ cup white onion, chopped
5 romaine lettuce outer leaves
Instructions
In a medium-sized skillet set over medium-high heat, melt butter and olive oil. Add shrimp and cook until pink. As shrimp is nearly finished, add bell pepper, mushrooms, onion, and an additional tablespoon of butter to the pan. Sauté until vegetables are desired texture. Remove from heat and top mixture with salsa, sour cream, and cheddar cheese. Divide mixture between 5 lettuce leaves. Roll leaves in burrito fashion and enjoy.
Macros
71% Fat ● 18% Protein ● 11% Carbs
Nutrition Facts
764 Calories ● 61g Fat ● 22g Carbs ● 37g Protein ● 7g Fiber
INGREDIENTS
4 endive leaves
¼ avocado
2 oz cheddar cheese
Macros
72% fat, 19% protein, 9% carb as a percent of calories
Nutrition Facts
297 calories
INGREDIENTS
¾ cup plain Greek yogurt, whole milk
¼ cup walnuts, halved
¼ cup strawberries, sliced
12 oz coffee
1 Tbsp butter
1 Tbsp coconut oil
Instructions
For coffee: in a blender, combine coffee, butter, and coconut oil. Carefully blend on slow-medium speed until coffee becomes frothy and fat incorporates into the beverage. Serve with yogurt, topped with walnuts and raspberries.
Macros
78% Fat ● 13% Protein ● 9% Carbs
Nutrition Facts
515 Calories ● 50g Fat ● 14g Carbs ● 20g Protein ● 3g Fiber
INGREDIENTS
3 oz salmon, grilled
1 Tbsp olive oil
1 cup kale, chopped
1 Tbsp coconut oil
1 Tbsp olive oil
2 Tbsp parmesan cheese, grated
½ cup strawberries, sliced
Instructions
Preheat grill to high. Add salmon and baste with olive oil (and any spices you prefer). Allow to cook until fish flakes easily with a fork and is no longer translucent. While salmon cooks, melt coconut oil and olive oil in a skillet. Once the oil is hot, add kale and sauté for 2-3 minutes. Top with parmesan cheese. Serve kale mixture alongside strawberries and salmon.
Macros
73% Fat ● 17% Protein ● 10% Carbs
Nutrition Facts
595 Calories ● 49g Fat ● 16g Carbs ● 27g Protein ● 4g Fiber
INGREDIENTS
3 oz pork shoulder, braised
2 Tbsp olive oil
1 cup kale, chopped
½ cup mushrooms, sliced
½ cup white onion, chopped
2 oz gouda
1 cup cucumber, sliced
2 Tbsp sour cream
2 Tbsp vinegar
Instructions
For cucumber salad, combine sliced cucumber with sour cream, vinegar. Add dill and salt to taste. Allow mixture to marinate while you prepare other vegetables. In a medium skillet set over medium-high heat, warm olive oil. Add kale, mushrooms, and onion to the pan and sauté until golden. Top with gouda and serve alongside braised pork shoulder and salad.
Macros
72% Fat ● 20% Protein ● 8% Carbs
Nutrition Facts
799Calories ● 63g Fat ● 16g Carbs ● 39g Protein ● 3g Fiber
INGREDIENTS
⅓ cup whole milk plain greek yogurt
1 oz chopped walnuts
¼ tsp ground cinnamon
Macros
73% fat, 17% protein, 10% carb as a percent of calories
Nutrition Facts
270 calories
INGREDIENTS
10 medium asparagus spears
1 Tbsp olive oil
¼ cup avocado oil, sliced
2 slices bacon, pan-fried
1 Tbsp heavy cream
2 XL eggs
Instructions
In a skillet set over medium heat, warm olive oil. Once the oil is hot, add asparagus spears. While asparagus cooks, whisk eggs with heavy cream. Remove asparagus from pan and add egg mixture to the hot pan. Once eggs have cooked, remove from pan and top with avocado. Serve alongside bacon slices and sautéed asparagus.
Macros
72% Fat ● 20% Protein ● 8% Carbs
Nutrition Facts
529 Calories ● 43g Fat ● 11g Carbs ● 27g Protein ● 6g Fiber
INGREDIENTS
3 oz ham
2 oz cream cheese
1 cup bell pepper, sliced
¼ cup mixed nuts, oil roasted
Instructions
Combine cream cheese with spices of your choosing. Lay ham flat and top with cream cheese and bell pepper. Roll up slices of ham around cream cheese and pepper. Serve roll-ups with a side of nuts.
Macros
72% Fat ● 17% Protein ● 11% Carbs
Nutrition Facts
545 Calories ● 44g Fat ● 16g Carbs ● 24g Protein ● 5g Fiber
INGREDIENTS
5 oz rib-eye steak, grilled
1 Tbsp coconut oil
2 Tbsp butter
½ cup onion, chopped
½ cup mushrooms, sliced
2 cups spinach
1 cup strawberries, sliced
Instructions
Grill rib-eye steak. Once done to your likeness, remove from heat. While steak rests, sauté onion, mushrooms, and spinach in butter and coconut oil that’s been warmed in a large skillet set over medium-high heat. Once golden, remove from heat and serve alongside steak with sliced strawberries for dessert.
Macros
69% Fat ● 19% Protein ● 12% Carbs
Nutrition Facts
780 Calories ● 60g Fat ● 26g Carbs ● 39g Protein ● 7g Fiber
INGREDIENTS
1 ZonePerfect Vanilla Frosting Keto Powder packet
2 tbsp coconut flour
1 egg beaten
½ tsp baking powder
3 tbsp nut milk and cinnamon to taste
Macros
77% fat, 13% protein, 10% carb as a percent of calories
Nutrition Facts
280 calories
100 Calorie Plus Up:
1oz brie cheese or 1 medium egg fried in ½ Tbsp butter or 1 slice bacon
200 Calorie Plus Up:
25 pistachios + 1oz gouda or 1 serving ZonePerfect Keto shake + 1 large mug of strong coffee or 1 cup cauliflower sautéed in 1 Tbsp oil and topped with 2 Tbsp whole milk mozzarella
300 Calorie Plus Up:
3oz broiled salmon topped with 1 Tbsp olive oil and spices or ¼ cup deluxe mixed nuts + 5 slices deli salami
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