2018 Keto Meal Plan (4 Weeks)

PRODUCE

• 7 Yellow Onions
• 1 Red Onion
• 3 bulbs Garlic
• 18 Avocados
• 2 Limes
• 1 Lemon
• 2 Jalapeños
• 5 Bell Peppers
• 6 Plum Tomatoes
• 20 Cherry Tomatoes
• 4 Cucumbers
• 1 bunch Asparagus
• 12-16 stems Fresh Thyme, Rosemary, & Sage (mixed)
• 1/4 cup Fresh Basil Leaves
• 5 heads Romaine Lettuce
• 1 pkg Mixed Salad Greens
• 1 head Iceberg Lettuce
• 1 head Cauliflower
• 4 medium heads Broccoli

REFRIGERATED

• 4 cups Butter
• 4 pints Heavy Cream
• 4 dozen Eggs
• 42 oz Sharp Cheddar
• 2/3 cup Sour Cream
• 4 oz Cream Cheese
• 1/2 cup Fresh Mozzarella
• 3/4 cup Parmesan Cheese (fresh, not shelf-stable)

MEAT

• 3 lb Pork Sausage (like Jimmy Dean)
• 5 lbs Thick-Cut Bacon
• 4 Whole Chickens
• 5.5 lb Ground Beef
• 12 Chicken Tenders

HERBS / SPICES

• Salt
• Ground Black Pepper
• 3 Tbsp Baking Powder
• 2 tsp Vanilla Extract
• 3 tsp Smoked Paprika
• Cayenne Pepper
• 2 Tbsp Chili Powder
• 3 Tbsp Cumin
• 1.5 tsp Oregano
• 5 tsp Garlic Powder
• 2 tsp Onion Powder
• 5 tsp Ground Mustard
• 12 tsp Dried Dill
• 4 tsp Dried Chives
• 11 tsp Dried Parsley
• 3 tsp Dried Red Onions
• 1 tsp Dried Basil

GROCERY

• 1 cup Sliced Almonds
• 1/2 cup Macadamia Nuts
• 3 cups Almond Flour
• 12 Tbsp Coconut Flour
• 10 scoops PREbiotic Fiber
• 6 scoops MCT Oil Powder
• 1/4 tsp Pure Monk Powder
• 1/4 cup Hemp Hearts
• 3 cans Black Olives
• 2 (14 oz) cans Diced Tomatoes
• 2 (4 oz) cans Diced Jalapeños
• 1/2 cup Sun-Dried Tomatoes
• 6.5 cups Avocado Oil
• 3 Tbsp Apple Cider Vinegar
• MCT Oil
• 2 oz Pork Panko
• 5 tsp Yellow Mustard
• 2 Tbsp Balsamic Vinegar
• 1 cup Nutritional Yeast
• Stevia Glycerite

PRODUCE

• 8 Yellow Onions
• 4 Red Onions
• 2 heads Garlic
• 1 bunch Green Onions
• 1 Tbsp Chives
• 18 Avocados
• 5 Lemons
• 2 Limes
• 4 Bell Peppers
• 2 Jalapeño Pepper
• 1 Cucumber
• 36 Cherry Tomatoes
• 8 Plum Tomatoes
• 2 Carrots
• 2 sm or 1 lg Eggplant (3 cups)
• 2 small Zucchini
• 1 stalk Celery
• 2 heads Cauliflower
• 1/2 lb Brussels Sprouts
• 13 cups Baby Spinach
• 5 heads Romaine Lettuce
• 1.5 lbs Coleslaw Mix
• 1 pkg Mixed Salad Greens

MEAT

• 2 lbs Beef Short Ribs
• 2 lbs Thick-Cut Bacon
• 2 Chicken Breasts (unless you have some leftover from last week)
• 5 lb Ground Beef
• 8 lb Ground Pork
• 3 lbs Pork Shoulder

REFRIGERATED

• 4 dozen Eggs
• 2 cups  Butter
• 2.5 cups Heavy Cream
• 2.75 cup Grated Parmesan
• 3/4 cup Sour Cream
• 18 oz Cheddar Cheese
• 2 oz Blue Cheese Crumbles
• 8 oz Cream Cheese

HERBS / SPICES

• Salt
• Ground Black Pepper
• 6 Tbsp Garlic Powder
• 4 Tbsp Onion Powder
• 1/2 tsp Allspice
• 2 Tbsp Dried Minced Onions
• 2 Tbsp Italian Seasoning
• 3 Tbsp Dried Basil
• 3 tsp Dried Oregano
• 1 Tbsp Baking Powder
• 4 tsp Dried Parsley
• 1 tsp Ground Ginger
• 4 Tbsp Sesame Seeds
• 1 tsp Dried Mustard
• 3 Tbsp Chili Powder
• 4 tsp Cumin
• 5 tsp Smoked Paprika
• 3/4 tsp Cayenne Pepper
• 3 tsp Red Pepper Flakes
• 1 Bay Leaf
• 1 tsp Cinnamon
• 1/2 tsp Chipotle Pepper Powder

GROCERY

• 7.25 cups Avocado Oil
• 1/2 cup Red Wine
• 1.25 cup Balsamic Vinegar
• 4 (6 oz) can Tomato Paste
• 4 (14 oz) can Diced Tomatoes
• 9 Tbsp Coconut Aminos
• 1 cup Apple Cider Vinegar
• 4 Tbsp MCT Oil
• 1/2 cup Chopped Walnuts
• 1/3 cup Pork Panko
• 2 (15 oz) can Tomato Sauce
• 6 tsp Dijon Mustard
• Parmesan Crackers (optional)
• 1.5 cups Almond Flour
• 2 scoops PREbiotic Fiber
• 4 Tbsp Sesame Oil
• 2 Tbsp White Vinegar
• 4 Tbsp Yellow Mustard
• 5 Baby Dill Pickles
• 1 can Black Olives
• 2 Tbsp Spicy Mustard

PRODUCE

• 1 Jalapeño
• 2 Serrano Peppers
• 1 Bell Pepper
• 1 Plum Tomato
• 3 small Yellow Onions
• 1 Red Onion
• 1 small Shallot
• 6 Tomatillos
• 1 Cucumber
• Chives
• 8 cloves Garlic
• 14 Avocados
• 3 Limes
• 1 Lemon
• 16 cups Broccoli Florets
• 1/2 head Cauliflower
• 2 stalks Celery
• 2 Carrots
• 1 head Iceberg Lettuce
• 1 pkg Mixed Greens
• 2 cups Baby Spinach

MEAT

• 3 Whole Chickens
• 6 (6 oz) Cod Fillets (wild caught)
• 3 lbs Ground Beef
• 1 lb Ground Pork
• 8 slices Genoa Salami
• 8 slices Mortadella
• 8 slices Sopressata
• 8 slices Pepperoni
• 3 lbs Bacon
• 2 lb Skirt Steak

REFRIGERATED

• 3 dozen Eggs
• 3 cups Grated Parmesan
• 9.75 cups Heavy Cream
• 31 Tbsp Butter
• 14 oz Sharp Cheddar
• 8 slices Provolone
• 1 cup Blue Cheese Crumbles
• 6-8 cups Shredded Mozzarella
• 1.75 cups Sour Cream
• 11 oz Cream Cheese
• 8 oz Smoked Cheddar
• 8 oz Monterey Jack Cheese

HERBS / SPICES

• Salt
• Ground Black Pepper
• 2 tsp Ground Mustard
• 3 Tbsp Parsley
• 4 tsp Garlic Powder
• 4 tsp Smoked Paprika
• 1 tsp Red Pepper Flakes
• 5 tsp Italian Seasoning
• 2 tsp Onion Powder
• 2 Tbsp Garam Masala
• 1/2 tsp Cinnamon
• 1/4 tsp Chipotle Pepper Powder
• 1 tsp Cumin
• 1 tsp Chili Powder
• 1 Tbsp Baking Powder
• 1 tsp Dried Minced Onions

GROCERY

• 2.75 cups Avocado Oil
• 1/3 cup Pork Panko
• 2 Tbsp Yellow Mustard
• 1/2 cup Nutritional Yeast
• 4 scoops Keto Bone Broth Protein
• 8 Tbsp MCT Oil
• 8 Dill Pickle Spears
• 1/4 cup Kalamata Olives
• 1/2 cup Macadamia Nuts
• Apple Cider Vinegar
• 1 (14 oz) can Diced Tomatoes
• 4 Tbsp Collagen Protein
• Yellow Mustard
• 1/4 cup Hemp Hearts
• 4 (12 oz) cans Chicken Breast
• 1 (4 oz) can Green Chiles
• 3 cups Almond Flour
• 2 scoops PREbiotic Fiber
• 8-12 Artichoke Hearts (in water)

OPTIONAL ITEMS

(these are optional toppings for the Italian Sub Roll-Ups, not required for the plan)

• Pickled Banana Peppers
• Roasted Red Peppers
• Pickled Jalapeños
• Black Olives
• Toothpicks

PRODUCE

• 10 Avocados
• 2 Limes
• 1 Lemon
• 3 Bell Peppers
• 1 Jalapeño
• 1 Cucumber
• 6 Carrots
• 2 small Red Onions
• 6 Yellow Onions
• 2 bulbs Garlic
• 20 Cherry Tomatoes
• 2 Plum Tomatoes
• 2 heads Cauliflower
• 7 heads Broccoli
• 1 cup Sauerkraut
• 1 lb Asparagus
• 1.5 lbs Brussels Sprouts
• 1 pkg Mixed Salad Greens
• 1 head Iceberg Lettuce
• 1 head Romaine Lettuce
• 2 tsp Freeze Dried Dill
• 1 tsp Freeze Dried Chives
• 1/2 tsp Freeze Dried Red Onions
• Fresh Parsley

MEAT

• 1/2 lb Pork Sausage (like Jimmy Dean)
• 3.5 lb Bacon
• 2 lbs Corned Beef
• 4 lbs Ground Beef
• 2 Chicken Breasts
• 2 lb Chicken Breasts/Tenders
• 8 slices Genoa Salami
• 8 slices Mortadella
• 8 slices Sopressata
• 8 slices Pepperoni
• 3 lb Pork Shoulder
• 1 lb Shrimp

HERBS / SPICES

• Salt
• Ground Black Pepper
• Smoked Paprika
• 3 tsp Ground Mustard
• 1/4 tsp Chipotle Pepper Powder
• 1/2 tsp Caraway Seeds
• 4 tsp Garlic Powder
• 1/2 tsp Onion Powder
• 1/8 tsp Allspice
• 4 tsp Parsley
• 1/4 tsp White Pepper
• 1 tsp Italian Seasoning
• 2 Tbsp Baking Powder
• Cayenne Pepper Powder

REFRIGERATED

• 9 cups Heavy Cream
• 3 dozen Eggs
• 32 oz Sharp Cheddar
• 63 Tbsp Butter
• 8 oz Smoked Cheddar
• 6 slices Swiss Cheese
• 4 oz Cream Cheese
• 1.5 Grated Parmesan Cheese
• 8 slices Provolone
• 2/3 cup Sour Cream

GROCERY

• 8 scoops Keto Bone Broth Protein
• 10 Tbsp MCT Oil
• 1/4 cup Hemp Hearts
• 3.5 cups Avocado Oil
• Apple Cider Vinegar
• 2 Tbsp Tomato Sauce
• 2 Dill Pickles
• 1 Tbsp White Vinegar
• 1 (6 oz) can Tomato Paste
• 1/3 cup Balsamic Vinegar
• 3 Tbsp Yellow Mustard
• 3/4 cup Sliced Almonds
• 1/2 cup Macadamia Nuts
• 2 oz Pork Panko
• 3 cups Almond Flour
• 1/2 cup Nutritional Yeast
• 4 sc PREbiotic Fiber
• 1 cup Red Wine