Hearty Keto Meal Plan for 3 People — 3 Meals/Day (7 Days)

Light Breakfast Alternative (use when egg/bacon supply tight)

• Cheesy Soft-Boiled Eggs with Sautéed Mushrooms
  • Eggs: 4 for 3 people (1–2 each), Cheese: 80 g, Mushrooms: 150 g, Bacon optional small amount.
  • Soft-boil eggs (6–7 min), serve with melted cheese and sautéed mushrooms.

Lunch A — Hock & Cabbage Soup (Easy, makes 3 servings)

• Ingredients (per batch for 3):
  • 1 smoked hock or pickled hock (alternate days)
  • 1/3 of available cabbage head (roughly 300–400 g)
  • 2 celery stalks (chopped)
  • 1 can tomatoes (optional for tang)
  • 1 liter bone broth (from chuck bones) or water
  • Salt/pepper, bay leaf, parsley
• Method:
  1. If using smoked/pickled hock, simmer in broth with celery and bay leaf 45–60 min until tender (use pressure cooker 30 min).
  2. Remove hock, shred meat, return to pot.
  3. Add chopped cabbage and canned tomatoes; simmer 10–15 min until cabbage is soft. Season and serve.
• Notes: Use smoked hocks on 2 lunch days, pickled hock once; shred meat to distribute protein. Make bone broth ahead using chuck bones (see bone broth note).

Lunch B — Beef-Pork Mince Skillet with Cabbage (Quick, 20–25 min)

• Ingredients (per batch for 3):
  • Mince: 300 g
  • Cabbage: 300 g (thinly sliced)
  • 1 small can tomatoes or 2 tbsp tomato paste diluted
  • 1 onion-equivalent (optional) or 2 celery stalks chopped
  • Spices: smoked paprika, salt, pepper, garlic powder
  • Cheese: 60 g grated (optional topping)
• Method:
  1. Brown mince in skillet, season.
  2. Add celery (or onion), cook 2–3 min, add tomatoes and sliced cabbage; cover and cook 8–10 min until cabbage soft.
  3. Top with cheese to melt and serve.

Dinner A — Hearty Bone Broth Chili (uses broth + smoked hock flavor) (makes 3)

• Ingredients (per batch for 3):
  • Bone broth: 800–1000 ml
  • Mince: 300 g
  • 1 can tomatoes
  • 1 smoked hock (or shredded reserved meat) for flavor
  • Mushrooms: 150 g (chopped)
  • Spices: chili powder, cumin, smoked paprika, salt
  • Cheese 80 g for topping
• Method:
  1. Brown mince with spices; add mushrooms and cook 2–3 min.
  2. Add canned tomatoes and bone broth; simmer 15–20 min to thicken.
  3. Stir in shredded hock meat if prepared. Serve topped with cheese.

Dinner B — Baked Cheesy Meat Patties with Sautéed Cabbage (oven or skillet)

• Ingredients (per batch for 3):
  • Mince: 400 g
  • Egg: 1 (to bind) — use 2 eggs if you prefer firmer patties
  • Cheese: 120 g (mixed into patties and top half)
  • Herbs: oregano, salt, pepper, garlic powder
  • Cabbage: 300 g (sautéed in butter/bacon fat)
• Method:
  1. Mix mince + beaten egg + 60 g grated cheese + seasoning. Form 6 medium patties.
  2. Pan-fry 3–4 min per side then finish in oven at 180°C / 350°F 8–10 min OR cook fully in skillet until internal temp 71°C/160°F.
  3. Sauté sliced cabbage until tender with butter and reserved bacon bits if available. Serve patties topped with remaining grated cheese.

Bone Broth (make once, use over several meals)

• Ingredients:
  • Chuck bones 1 kg, water to cover, 2 celery stalks, 1 onion optional, 1–2 bay leaves, 1 tbsp apple cider vinegar
• Method:
  1. Roast bones 30 min (optional) then cover with water in large pot or slow cooker, add vinegar and aromatics.
  2. Simmer low 8–12 hours (or slow cooker 12–24 h). Strain and refrigerate. Use ~1–2 L across meals; freeze excess.

Weekly Serving Plan to fit your exact inventory

• Bacon supply limits and egg limits require slight alternation:
  • Use full Cheesy Bacon & Mushroom Scramble on 4 mornings (uses 150 g bacon + 6 eggs each).
  • Use Light Breakfast Alternative on 3 mornings (uses minimal bacon, 4 eggs total).
  • This consumes ~600 g bacon and 36 eggs across 7 days.
• Lunch/Dinner rotation (example):
  • Day 1: Breakfast full scramble; Lunch Hock & Cabbage Soup (smoked hock #1); Dinner Chili
  • Day 2: Breakfast full scramble; Lunch Mince Skillet; Dinner Cheesy Patties
  • Day 3: Breakfast light; Lunch Hock & Cabbage Soup (smoked hock #2); Dinner Chili
  • Day 4: Breakfast full scramble; Lunch Mince Skillet; Dinner Cheesy Patties
  • Day 5: Breakfast light; Lunch Hock & Cabbage Soup (pickled hock); Dinner Chili
  • Day 6: Breakfast full scramble; Lunch Mince Skillet; Dinner Cheesy Patties
  • Day 7: Breakfast full scramble; Lunch Mince Skillet; Dinner Chili or leftover mash-up using remaining mince/eggs/cheese
• This rotation uses:
  • Smoked hocks: 2 in soups; pickled hock: 1 in one soup.
  • Mince: ~300–400 g per dinner/lunch batch across days, totaling ~1 kg across the week as planned.