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Recipes to Burn Fat and Stay on Track

Keto Meal Plan

By Pam Nisevich Bede, MS, RD, CSSD, LD / ZonePerfect Nutritionist / December 2019

DAY 01

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 02

Day 2 is when reality starts to step in. But, keep at it! Your goals are right around the corner.

DAY 03

Day 3. Stay focused on your goals and why you started – you’ll make it through to the end of the day.

DAY 04

It’s a new dawn, it’s a new day, and these recipes will have you feeling good!

DAY 05

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.

Breakfast: Keto Coffee

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

Lunch: Taco Bowl

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

Dinner: Grilled Salmon

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

Snacks: quick italian eats

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

Breakfast: Mushroom Omelet

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

Lunch: Italian Sausage

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

Dinner: Sirloin with Cauliflower Mashed Potatoes

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

Snacks: caprese salad

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

Breakfast: Eggs And Fruit

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

Lunch: Chicken Salad

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

Dinner: Shrimp And Vegetables

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

Snacks: MTK

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

Beakfast: Walnut Strawberry Yogurt And Coffee

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

Lunch: Salmon And Kale

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

Dinner: Pork Shoulder And Salad

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

Snacks: keto parfait

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

Breakfast: Asparagus, Eggs, And Bacon

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

Lunch: Ham Roll-up

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

Dinner: Spinach-topped Steak

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

Snacks: keto toast sticks

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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