3 DAY CLEAN KETO

MEAL PLAN
DAIRY FREE, WHOLE FOOD MEALS
 DAY 1- MEAL 1

EGGS WITH SMOKED SALMON,

AVOCADO & GOAT CHEESE
Ingredients Directions
2 Eggs 1. Heat a medium saucepan over

2 oz Wild Smoked medium-heat. Add avocado oil. Cook

eggs to desired consistency. Season

Salmon

with salt and pepper.

1/4 Avocado, sliced
2. Slice the salmon into small pieces.
1 oz Goat cheese
Add eggs to plate and top with

1 tbsp Avocado oil Salmon.

3. Cut the avocado into slices and

add to plate. Sprinkle with goat

MACROS: cheese.

469 CALORIES, 5G OF Note: You can add scallions as a garnish or omit

CARBS, 37G OF FAT, the goat cheese.

31G OF PROTEIN
 DAY 1- MEAL 2

BAKED CHICKEN WINGS WITH

SPRING MIX SALAD
Ingredients Directions
6 oz Chicken Wings (5-6 1. Preheat oven to 400 degrees F.

wings) Line chicken wings on baking sheet

covered in parchment paper. Bake

2 cups Spring Mix Salad

for 3-40min or until wings are 165

3 Grape Tomatoes
degrees F.
2 tbsp Primal Kitchen
2. Slice the tomatoes in half and add
Greek Vinaigrette
to Spring Mix, add dressing and

combine well.

MACROS: Note: Feel free to season the wings or make a sauce

493 CALORIES, 4G OF with any of the Clean Keto approved items. I like to use

CARBS, 39G OF FAT, Frank's Red Hot because the ingredients are clean,

32G OF PROTEIN mixed with coconut oil or avocado oil. Dry rubs are fine

as long as they don't have any added sugars in them.

 DAY 1- MEAL 3

GRILLED BALSAMIC PORK WITH

SAUTÉED KALE AND MUSHROOMS
Ingredients Directions
5 oz Pork Loin 1. Cut the pork into bite size pieces.

1 tbsp Balsamic Toss in olive oil and balsamic vinegar

Vinegar
Season with salt and pepper. Grill

I tbsp Olive Oil

until pork reaches 145 degrees F.

2 oz Kale (alternatively you can bake the pork)

2. Heat avocado oil in a medium

4 oz Mushrooms
saucepan. Add mushrooms. Cook
1 tbsp Avocado Oil
until they start to brown, about 5

minutes.

3. Add kale to pan and sauté until

MACROS:
kale starts to shrink, 5 minutes.
462 CALORIES, 11G OF
CARBS, 34G OF FAT, Season with salt and pepper.

34G OF PROTEIN Note: Feel free to season your pork or veggies with

whatever Clean Keto seasonings you would like.

 DAY 2- MEAL 1

KETO OATMEAL

Ingredients Directions
1 Tbsp Coconut Oil
1. Heat coconut oil in a small

1 Tbsp Hemp Seed

saucepan over medium-low heat.

1 Tbsp Almond Flour

2. Add in hemp seed almond

1 Tbsp Coconut Flakes

flour, coconut flakes, chia seeds

1/2 Tbsp Chia Seeds and almond milk.

1/4 cup Almond Milk 3. Cook for about 5 minutes or

5 Blueberries until mixture thickens and

6 Macadamia Nuts resembles oatmeal

4. Top with blueberries and

MACROS:
macadamia nuts.
643 CALORIES, 11G OF
CARBS, 64G OF FAT, Note: You can use coconut flour and coconut

11G OF PROTEIN milk instead, adjust your macros accordingly.

 DAY 2- MEAL 2

BUN-LESS BURGERS WITH KETO-

MAC SAUCE
Directions
Ingredients:
1. Form ground beef into 2 patties and
2 Lettuce Leaves grill or fry until beef reaches 155
6 oz Ground Beef
degrees F.
2 slices of Tomato
2. To make Keto Mac Sauce, combine
4 slices of Avocado
4 slices of Onion mayo, ketchup and chopped pickle.

1 Tbsp Mayo Season with salt and pepper.

1 Tbsp Sugar Free 3. Lay the lettuce leaves down on a
Ketchup
plate.
1 Tbsp Chopped Pickle
4. Spread the Keto Mac Sauce on the

lettuce leaves. Add burgers, top with

MACROS: tomato slice, 2 slices of avocado and 2

587 CALORIES, 9G OF slices of onion.

CARBS, 49G OF FAT, Save the second burger for later if you are too

31G OF PROTEIN full after the first one!

 DAY 2- MEAL 3

GRILLED CHICKEN THIGHS WITH LIME

CAULIFLOWER RICE AND
BRUSSELS SPROUTS
Ingredients Directions
6 oz Chicken Thighs
1. Season the chicken thighs with salt

1/2 Cauliflower, riced

and pepper and grill or bake them until

1 tbsp Coconut Oil

they reach 165 degrees F.

1 Tbsp Lime Juice 2. In a small saucepan, melt the

1 Tbsp Coconut Milk coconut oil. Add the cauliflower rice,

Fresh Cilantro for lime juice and coconut milk. Cook for 5

garnish minutes. Top with fresh Cilantro.

1/2 cup Brussels Sprouts 3. To cook Brussels sprouts, cook bacon

1 Tbsp Avocado Oil to desired crispiness, slice and set

1 Slice of Bacon aside. Combine Avocado oil to the

bacon grease and add in the sprouts.

MACROS:
Cook until crispy. Mix in cooked bacon..
434 CALORIES, 7G OF
CARBS, 35G OF FAT, Full detailed recipe for Lime Cauliflower Rice and

40G OF PROTEIN
Brussels Sprouts with Bacon are on my blog,

https://eatbefitexplore.com/
 DAY 3- MEAL 1

CLASSIC EGGS WITH BACON

AND AVOCADO
Ingredients Directions
1. In a medium saucepan, melt the
2 Eggs
coconut oil. Add eggs and cook

1 Tbsp Coconut
over-easy.

Oil 2. In a small saucepan, cook

2 Slices of Bacon bacon to desired crispiness.

Slice avocado lengthwise.

1/4 Avocado

3. Add all food to plate and

season with salt and pepper.

MACROS:
459 CALORIES, 3G OF
CARBS, 39G OF FAT, Note: Cook the eggs how ever you like. Ensure
23G OF PROTEIN that you are using sugar-free bacon.
 DAY 3- MEAL 2

STEAK FAJITA LETTUCE WRAPS

Ingredients Directions
4 Bibb Lettuce Leaves
1. Cut Flank Steak in strips against
4 Tbsp guacamole or
the grain. Combine sesame oil,
Avocado Slices
tamari, ginger and lime juice in a
1/2 cup green pepper
small bowl. Season with salt and
slices
pepper.
5oz Flank Steak
2. Marinade the steak in sauce for at
1 Tbsp Sesame Oil
least 1 hour.
1 Tbsp Tamari Sauce
3. Grill or fry steak until cooked
1/2 tbsp Fresh ginger
through, 155 degrees F.
1 Tbsp Lime juice

4. Divide steak between 4 lettuce

MACROS:
leaves. Top with guacamole or
446 CALORIES, 11G OF
avocado and green pepper.
CARBS, 32G OF FAT,
33G OF PROTEIN
Note: Top with any sugar-free hot sauce.
 DAY 3- MEAL 3

SALMON WITH LEMON, DILL AND

ASPARAGUS
Ingredients Directions
5 oz Wild Salmon
1. Preheat oven to 350 degrees. Brush

1 Tbsp Avocado Oil Salmon with avocado oil, top with fresh

1 Tbsp Fresh Dill dill and lemon slices. Bake for 20 minutes

Lemon slices or until fish reaches 145 degrees F.

2. Meanwhile, make dipping sauce;

1 Tbsp Lemon Juice

combine Primal Kitchen Mayo, lemon juice

2 Tbsp Primal Kitchen

fresh dill in a small bowl. Season with salt

Mayo
and pepper.
4 oz Asparagus
3. To prepare asparagus, drizzle olive oil
1 Tbsp Olive Oil
on a baking sheet, add asparagus, season

MACROS: with salt and pepper. Bake with the

582 CALORIES, 6G OF Salmon for 15 minutes.

CARBS, 53G OF FAT, Note: I topped my asparagus with Nutritional

27G OF PROTEIN Yeast for extra B12.

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