1 Day Kosher Keto Meal Plan - Designed for a Balanced, Healthy Adult Diet

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This kosher ketogenic meal plan focuses on high-quality fats, moderate protein, and very low carbohydrates (typically 20–35g net carbs per day). Meals are structured to support stable blood sugar, satiety, and metabolic health while remaining fully kosher (separating meat and dairy; no mixing in the same meal).

🎯 Target Daily Calorie Range:

1,800–2,100 calories per day

✅ Ideal For:

• Healthy adults following a ketogenic lifestyle

• Those managing blood sugar levels

• Individuals seeking weight maintenance or fat loss

• Anyone looking for balanced kosher keto structure

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Daily Meal Breakdown

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🟢 Day 1

🥗 Daily Nutritional Breakdown (Estimated)

• Calories: ~1,950

• Protein: 115g

• Fat: 155g

• Carbohydrates: 28g

• Fiber: 8g

• Key Vitamins & Minerals: Vitamin A (spinach), Vitamin D (eggs), B12 (salmon), Iron (beef), Calcium (cheese), Magnesium (almonds), Potassium (avocado), Zinc (beef)

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🍳 Breakfast

Spinach & Feta Omelet

Servings: 1
Prep Time: 5 min
Cook Time: 8 min

Ingredients:

• 3 large eggs

• 1 tbsp olive oil

• 1 cup fresh spinach

• ¼ cup feta cheese

• Salt & pepper

Instructions:

1. Heat olive oil in skillet over medium heat.

2. Sauté spinach 1–2 minutes.

3. Whisk eggs with salt and pepper.

4. Pour eggs into skillet.

5. Sprinkle feta on top.

6. Cook until set; fold and serve.

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🥪 Lunch (Dairy Meal)

Creamy Avocado Egg Salad Lettuce Wraps

Servings: 1
Prep Time: 10 min
Cook Time: 0 min

Ingredients:

• 2 hard-boiled eggs, chopped

• ½ avocado, mashed

• 1 tbsp mayonnaise

• 1 tsp lemon juice

• 3 romaine lettuce leaves

• Salt, pepper

Instructions:

1. Mix eggs, avocado, mayo, lemon juice.

2. Season to taste.

3. Spoon into lettuce leaves.

4. Serve immediately.

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🍲 Dinner (Meat Meal)

Garlic Herb Baked Salmon with Roasted Zucchini

Servings: 1
Prep Time: 10 min
Cook Time: 20 min

Ingredients:

• 6 oz salmon fillet

• 1 tbsp olive oil

• 1 zucchini, sliced

• 1 tsp garlic powder

• 1 tsp dried parsley

• Salt & pepper

Instructions:

1. Preheat oven to 400°F.

2. Toss zucchini with half oil and seasoning.

3. Place salmon on tray; brush with remaining oil.

4. Roast 18–20 minutes.

5. Serve together.

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🍎 Snack

Almond Butter Fat Bomb

Servings: 1
Prep Time: 5 min

Ingredients:

• 1 tbsp almond butter

• 1 tbsp coconut oil

Instructions:

1. Mix and chill 10 minutes before eating.

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♻️ Leftover Notes 

• Cook 2 salmon fillets; reserve one for Day 2 lunch.

• Refrigerate fish up to 3 days.

• Hard-boiled eggs can be batch prepared (up to 5 days refrigerated).