Instructions:

1. Preheat oven to 425°F (220°C). Toss broccoli with 2 tbsp olive oil, salt, pepper; spread on one side of a large baking sheet.
2. Rub chicken with 1 tbsp olive oil, paprika, thyme, salt, and pepper. Place skin-side up on other side of sheet.
3. Roast 25–30 minutes until chicken reaches 165°F and broccoli is tender. In last 5 minutes, top chicken with shredded cheese and return until melted and golden.
4. Serve 2 thighs and roasted broccoli per person.

Flavor profile: Crispy, savory chicken with melty cheese and caramelized broccoli.

Keto-friendly note: High fat from chicken skin and cheese; broccoli provides fiber with low net carbs.

Salmon Butter-Garlic Skillet with Zucchini Noodles (Day 2 Breakfast or Dinner alternative)

Ingredients (serves 2):

• 10–12 oz salmon fillets (2 pieces)
• 2 tbsp butter
• 2 cloves garlic, minced
• 1 tbsp lemon juice
• 2 medium zucchinis, spiralized (about 4 cups)
• Salt, pepper, 1 tbsp chopped parsley

Instructions:

1. Season salmon with salt and pepper. In a skillet over medium-high, sear salmon skin-side down 4–5 min, flip and cook 3–4 min until done. Remove and keep warm.
2. In same pan, melt butter, sauté garlic briefly, add zucchini noodles, toss 1–2 min until just tender. Stir in lemon juice and parsley.
3. Plate zoodles and top with salmon and pan butter.

Flavor profile: Buttery, bright lemon-garlic with tender zoodles.

Keto-friendly note: Fat-forward protein and very low-carb zoodles.

Beef & Cauliflower “Rice” Stir (Day 3 Dinner)

Ingredients (serves 2):

• 10 oz ground beef (80/20)
• 1 small head cauliflower, riced (~3–4 cups) or 12 oz frozen riced cauliflower
• 1 tbsp sesame oil or olive oil
• 1 tbsp soy sauce or tamari (or coconut aminos)
• 1 tsp grated ginger (or 1/2 tsp ground)
• 1 scallion, sliced; 1 tbsp sesame seeds optional
• Salt and pepper

Instructions:

1. In a skillet, brown ground beef, breaking up, drain excess fat if desired leaving ~1 tbsp. Season with ginger and soy sauce.
2. Add riced cauliflower, toss and cook 4–6 minutes until tender. Adjust seasoning, garnish with scallion and sesame seeds.

Flavor profile: Savory, slightly nutty with ginger brightness.

Keto-friendly note: Low-carb swap for rice; fattier ground beef keeps meal satiating.

Simple Fat Bomb Snack (optional, divide across days)

Ingredients (makes ~6):

• 4 tbsp cream cheese, softened
• 2 tbsp butter, softened
• 1 tbsp cocoa powder (unsweetened) or 1 tsp vanilla + 1 tbsp powdered erythritol
• Pinch salt

Instructions: Mix until smooth, form into 6 small balls, chill.

Keto-friendly note: High fat, minimal carbs; good for keeping hunger at bay between 2 meals.

3-Day Meal Plan (2 meals per day) Day 1

• Meal 1: Creamy Spinach & Bacon Egg Bake (1 portion)
• Meal 2: Avocado Tuna Salad Lettuce Boats (1 portion)

Day 2

• Meal 1: Salmon Butter-Garlic Skillet with Zucchini Noodles (1 portion)
• Meal 2: Cheesy Herb Chicken Thighs with Roasted Broccoli (1 portion)

Day 3

• Meal 1: Leftover Egg Bake or Salmon (choose a leftover)
• Meal 2: Beef & Cauliflower “Rice” Stir (1 portion)
• Optional snack: Fat bombs divided across days as needed

Prep & storage notes:

• Cook larger batches where noted (make the egg bake and roast chicken all at once). Portion into airtight containers; refrigerate up to 4 days.
• Reheat egg bake and chicken in oven or microwave; reheat salmon gently in skillet to avoid drying. Zoodles are best sautéed fresh but will reheat briefly in skillet.
• Tuna salad keep chilled and assemble into lettuce boats just before eating.

One Consolidated Shopping List (serves 2 for 3 days) Proteins

• 6 large eggs (used in egg bake + spare)
• 4 slices bacon
• 2 cans tuna (in oil or water)
• 2 salmon fillets (10–12 oz total)
• 4 bone-in, skin-on chicken thighs (~1–1.2 lb)
• 10 oz ground beef (80/20)

Dairy & Fats

• Cream cheese (4–6 oz) or heavy cream (small carton)
• Heavy cream (if not using cream cheese)