Day 2 Instructions

• Breakfast: Blend watermelon, beetroot, almond milk, MCT/cream, ice until smooth. Keep small watermelon portion to limit sugars.
• Lunch:
  1. Slice beef thin; season.
  2. Heat oil in wok, sear beef quickly, remove.
  3. Stir-fry broccoli, pepper, snow peas 3–4 min; add garlic/ginger, return beef, add tamari/coconut aminos; toss and finish with sesame seeds.
• Evening:
  1. Season hake, pan-sear 3–4 min per side in butter/olive oil until opaque.
  2. Sauté greens in same pan with oil/vinegar, season; serve hake atop greens.

Day 2 Estimated macros (approx)

• Calories: ~1,850–1,950 kcal
• Fat: ~145–155 g
• Protein: ~105 g
• Net carbs: ~23–28 g

Flavor profile: Umami-forward stir-fry with ginger-garlic brightness; hake dinner light and herby; smoothie offers a sweet, earthy start.

Keto-friendly note: Watermelon and beet used in controlled portions to keep net carbs low; focus on fatty cooking fats and oily fish/red meat.

Day 3 — Venison Steak Salad Lunch + Kefir-Yogurt Berry Breakfast + Evening Salmon-Stuffed Portobello Mushrooms

Ingredients (Day 3)

• Breakfast (light)
  • 150 g plain full-fat kefir or full-fat Greek yogurt (cow)
  • 30 g blueberries
  • 10 g sunflower seeds
• Lunch (main)
  • 180–220 g venison steak (or lean red meat)
  • 80 g mixed salad leaves
  • 40 g radishes, sliced
  • 40 g feta-style sheep/cow cheese (avoid goat) or omit if sensitive
  • 1 tbsp olive oil, 1 tsp red wine vinegar (small) or apple cider vinegar
  • 20 g chopped almonds
• Evening (light)
  • 2 large portobello mushrooms
  • 120 g flaked cooked salmon (leftover or fresh)
  • 30 g cream cheese (full-fat) or mascarpone
  • 1 tbsp chopped chives, 1 garlic clove
  • 1 tbsp olive oil, salt, pepper
  • side: roasted asparagus (100 g) tossed in olive oil

Day 3 Instructions

• Breakfast: Mix kefir/yogurt with blueberries and sunflower seeds.
• Lunch:
  1. Pan-sear venison 3–4 min per side (depending thickness) to medium-rare; rest 5 min.
  2. Toss salad leaves, radishes, almonds, cheese, dressing; slice venison over salad.
• Evening:
  1. Remove stems from mushrooms, brush with oil; roast at 200°C (400°F) for 8 min.
  2. Mix salmon, cream cheese, chives, garlic; fill mushroom caps; return to oven 8–10 min until heated through.
  3. Roast asparagus 10–12 min with olive oil, salt, pepper.

Day 3 Estimated macros (approx)

• Calories: ~1,850–1,950 kcal
• Fat: ~140–155 g
• Protein: ~110 g
• Net carbs: ~20–25 g

Flavor profile: Gamey venison balanced with crunchy salad nuts; rich stuffed mushrooms finish the day on a savory note.

Keto-friendly note: Balanced fats from dairy, olive oil, and fatty fish; controlled portions of higher-carb items like berries.

Batch-cook & prep plan (high level)

• Cook all salmon (Day 1 lunch, Day 3 filling) and flake/store separately.
• Brown bulk minced beef for Day 1 evening and reserve.
• Pre-slice vegetables (peppers, zucchini, cucumbers) and store airtight.
• Toast nuts/seeds in advance; portion breakfasts into containers.
• Spiralize zucchini just before use or store 1 day max to avoid sogginess.
• Pre-mix dressings.

Consolidated Shopping List (3 days total) Proteins

• Salmon fillets: ~700–800 g total
• Hake fillets: 180 g
• Minced beef (80/20): 120 g
• Beef strips (stir-fry): 200 g
• Venison steak: 180–220 g
• Flaked/canned salmon (or extra fresh): 120 g
• Eggs (optional): 6 (for flexibility)

Dairy & fats

• Full-fat kefir: 500 g
• Full-fat Greek yogurt or extra kefir: 300 g
• Heavy cream or MCT oil small bottle
• Butter: 100 g
• Olive oil: 250–500 ml
• Cream cheese or mascarpone: 100 g
• Parmesan: small wedge (optional)

Vegetables & fruit

• Mixed salad leaves: 400 g
• Spinach/chard: 300 g
• Zucchini: 3–