Backstory: As Dr. Kobe Keto, I like meals that are high in flavor, easy to batch, and keep carbs ~25 g/day. These three days use repeat ingredients to simplify shopping and prep.

1. Season salmon with salt and pepper; sear skin-side down in 1 tbsp olive oil on medium-high for 3–4 min, flip 1–2 min until just cooked.
2. Toss salad leaves, cucumber, avocado, pumpkin seeds with dressing (olive oil + Dijon + salt/pepper).
3. Place salmon on salad.

• Evening:
  1. Sauté shallot and garlic in 1 tbsp olive oil until soft.
  2. Add minced beef, brown; add grated tomato, herbs, simmer 5–7 min. Season.
  3. Quickly sauté zucchini noodles 1–2 min in pan to warm, toss with ragu and finish with Parmesan.

Day 1 Estimated macros (approx)

• Calories: ~1,900 kcal
• Fat: ~150 g (≈71%)
• Protein: ~100 g (≈21%)
• Net carbs: ~22–25 g (≈8–10%)

Flavor profile: Rich, savory salmon and beef with fresh, nutty salad contrasts; creamy kefir berry breakfast provides tartness and texture.

Keto-friendly note: High fat, moderate protein, low net carbs; uses oily fish and fatty beef for satiety and omega-3s.

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

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)

• 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–