Hearty Keto Meal Plan for 3 People — 3 Meals/Day (7 Days)
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Ingredients
Instructions
- 1
Fry chopped bacon until crisp in a large skillet; remove and reserve.
- 2
Sauté mushrooms in bacon fat + butter until golden.
- 3
Whisk eggs lightly with salt/pepper. Add eggs to skillet, stir gently until mostly set.
- 4
Stir in bacon and cheese until melted. Serve hot.
- 5
Notes: Uses ~150 g bacon/day and 6 eggs/day — across 7 days this uses 1.05 kg bacon and 42 eggs; to fit your stock (600 g bacon, 36 eggs), rotate breakfast to 4 days full scramble and 3 days lighter cheese-egg breakfasts (see light alternative below) — see serving plan at end.
- 6
Cheesy Soft-Boiled Eggs with Sautéed Mushrooms
- 7
Eggs: 4 for 3 people (1–2 each), Cheese: 80 g, Mushrooms: 150 g, Bacon optional small amount.
- 8
Soft-boil eggs (6–7 min), serve with melted cheese and sautéed mushrooms.
- 9
If using smoked/pickled hock, simmer in broth with celery and bay leaf 45–60 min until tender (use pressure cooker 30 min).
- 10
Remove hock, shred meat, return to pot.
- 11
Add chopped cabbage and canned tomatoes; simmer 10–15 min until cabbage is soft. Season and serve.
- 12
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).
- 13
Brown mince in skillet, season.
- 14
Add celery (or onion), cook 2–3 min, add tomatoes and sliced cabbage; cover and cook 8–10 min until cabbage soft.
- 15
Top with cheese to melt and serve.
- 16
Brown mince with spices; add mushrooms and cook 2–3 min.
- 17
Add canned tomatoes and bone broth; simmer 15–20 min to thicken.
- 18
Stir in shredded hock meat if prepared. Serve topped with cheese.
- 19
Mix mince + beaten egg + 60 g grated cheese + seasoning. Form 6 medium patties.
- 20
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.
- 21
Sauté sliced cabbage until tender with butter and reserved bacon bits if available. Serve patties topped with remaining grated cheese.
- 22
Roast bones 30 min (optional) then cover with water in large pot or slow cooker, add vinegar and aromatics.
- 23
Simmer low 8–12 hours (or slow cooker 12–24 h). Strain and refrigerate. Use ~1–2 L across meals; freeze excess.
- 24
Bacon supply limits and egg limits require slight alternation:
- 25
Use full Cheesy Bacon & Mushroom Scramble on 4 mornings (uses 150 g bacon + 6 eggs each).
- 26
Use Light Breakfast Alternative on 3 mornings (uses minimal bacon, 4 eggs total).
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This consumes ~600 g bacon and 36 eggs across 7 days.
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Lunch/Dinner rotation (example):
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Day 1: Breakfast full scramble; Lunch Hock & Cabbage Soup (smoked hock #1); Dinner Chili
- 30
Day 2: Breakfast full scramble; Lunch Mince Skillet; Dinner Cheesy Patties
- 31
Day 3: Breakfast light; Lunch Hock & Cabbage Soup (smoked hock #2); Dinner Chili
- 32
Day 4: Breakfast full scramble; Lunch Mince Skillet; Dinner Cheesy Patties
- 33
Day 5: Breakfast light; Lunch Hock & Cabbage Soup (pickled hock); Dinner Chili
- 34
Day 6: Breakfast full scramble; Lunch Mince Skillet; Dinner Cheesy Patties
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Day 7: Breakfast full scramble; Lunch Mince Skillet; Dinner Chili or leftover mash-up using remaining mince/eggs/cheese
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This rotation uses:
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Smoked hocks: 2 in soups; pickled hock: 1 in one soup.
- 38
Mince: ~300–400 g per dinner/lunch batch across days, totaling ~1 kg across the week as planned.
Backstory: I'm Dr. Kobe Keto — a chef turned nutrition scientist. I built this practical, low-carb plan around the exact ingredients you provided, prioritizing easy prep, robust savory flavors, and keto macros. All meals use your smoked hocks (2), pickled hock (1), 2×300g bacon packs, 1 kg chuck bones (for broth), 1 kg beef/pork mince, 36 eggs, 1 kg cheese, plus canned tomatoes, cabbage, mushrooms, and celery.
Notes and assumptions:
- Snacks are not included; extra eggs/cheese can be used as snacks if desired.
- "Easy to prepare" means simple one-pot or quick skillet/stovetop recipes; some broth-making time is required but mostly hands-off.
- Common allergens: dairy, eggs, pork, beef.
Weekly Plan Overview (meals repeat for simplicity and ease)
-
Breakfast (daily): Cheesy Bacon & Mushroom Scramble
-
Lunch (alternate days): Hock & Cabbage Soup OR Beef-Pork Mince Skillet with Cabbage
-
Dinner (alternate days): Hearty Bone Broth Chili OR Baked Cheesy Meat Patties with Sautéed Cabbage
- Fry chopped bacon until crisp in a large skillet; remove and reserve.
- Sauté mushrooms in bacon fat + butter until golden.
- Whisk eggs lightly with salt/pepper. Add eggs to skillet, stir gently until mostly set.
- Stir in bacon and cheese until melted. Serve hot.
-
Notes: Uses ~150 g bacon/day and 6 eggs/day — across 7 days this uses 1.05 kg bacon and 42 eggs; to fit your stock (600 g bacon, 36 eggs), rotate breakfast to 4 days full scramble and 3 days lighter cheese-egg breakfasts (see light alternative below) — see serving plan at end.
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)
