1 Day Kosher Ketogenic Meal Plan

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1️⃣ Daily Overview

This Kosher Ketogenic Meal Plan focuses on high-quality fats, moderate protein, and very low carbohydrates to support nutritional ketosis while maintaining balanced micronutrient intake. All ingredients are kosher-certified and meals are structured to respect kosher dietary guidelines (meat and dairy are not mixed). This plan is meat-based (fleishig) and dairy-free for simplicity.

🎯 Target Daily Calories: 1,800–2,000 kcal
Ideal For:

• Healthy adults following a ketogenic lifestyle

• Individuals seeking blood sugar balance

• Those wanting a structured kosher keto plan

• Moderate activity level adults

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📅 Day 1 – Fleishig (Meat-Based, Dairy-Free)

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🥗 Daily Nutritional Breakdown (Estimated Totals)

• Calories: ~1,910 kcal

• Protein: ~125 g

• Fat: ~148 g

• Carbohydrates: ~28 g

• Fiber: ~12 g

• Net Carbs: ~16 g

🌿 Key Vitamins & Minerals

• Vitamin A: Spinach, salmon

• Vitamin C: Broccoli, zucchini

• Vitamin D: Salmon

• Vitamin B12: Salmon, beef

• Iron: Beef, spinach

• Calcium: Spinach, broccoli

• Magnesium: Avocado, spinach

• Potassium: Avocado, salmon

• Zinc: Beef

• Omega-3 Fatty Acids: Salmon, chia seeds

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🥓 Breakfast

Spinach Avocado Egg Scramble

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

Ingredients:

• 3 large kosher eggs

• 1 tbsp olive oil

• 1 cup fresh spinach

• ½ medium avocado, sliced

• 1 tbsp unsweetened almond milk

• 1 tbsp chia seeds

• Salt & black pepper to taste

Instructions:

1. Heat olive oil in a skillet over medium heat.

2. Add spinach and sauté 1–2 minutes until wilted.

3. Whisk eggs with almond milk, salt, and pepper.

4. Pour eggs into skillet and scramble gently until cooked through.

5. Transfer to plate, top with avocado slices and chia seeds.

Approximate Nutrition:
~520 kcal | 28g protein | 42g fat | 8g carbs | 5g fiber

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🥗 Lunch

Grilled Salmon with Broccoli & Tahini Drizzle

Servings: 1
Prep Time: 10 minutes
Cook Time: 12 minutes

Ingredients:

• 6 oz wild-caught salmon fillet

• 1 tbsp olive oil (divided)

• 1 cup broccoli florets

• 1 tbsp tahini

• 1 tsp lemon juice

• 1 small garlic clove, minced

• Salt & pepper to taste

Instructions:

1. Preheat grill pan or oven to 400°F (200°C).

2. Rub salmon with ½ tbsp olive oil, salt, and pepper.

3. Grill or bake salmon for 10–12 minutes until flaky.

4. Toss broccoli with remaining olive oil and roast 10 minutes or steam until tender.

5. Mix tahini, lemon juice, garlic, and 1 tsp water to thin.

6. Drizzle tahini sauce over salmon and broccoli.

Approximate Nutrition:
~600 kcal | 42g protein | 45g fat | 9g carbs | 3g fiber

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🥩 Dinner (Batch-Cook Friendly)

Garlic Herb Beef with Zucchini Noodles

Servings: 2 (intentionally batch-cooked; 1 serving eaten today)
Prep Time: 10 minutes
Cook Time: 15 minutes

Ingredients:

• 12 oz grass-fed beef strips

• 2 tbsp olive oil

• 2 medium zucchini, spiralized

• 2 cloves garlic, minced

• 1 tsp dried oregano

• ½ tsp paprika

• Salt & black pepper

• Fresh parsley (optional garnish)

Instructions:

1. Heat 1 tbsp olive oil in skillet over medium-high heat.

2. Season beef with oregano, paprika, salt, and pepper.

3. Sear beef 3–4 minutes per side until cooked to preference. Remove and set aside.

4. In same pan, add remaining olive oil and garlic. Sauté 30 seconds.

5. Add zucchini noodles and cook 2–3 minutes until just tender.

6. Return beef to pan, toss together, garnish with parsley.

Per Serving Nutrition (1 of 2 servings):
~640 kcal | 50g protein | 48g fat | 8g carbs | 3g fiber

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🥜 Optional Snack (If Needed for Calorie Target)

Almond Butter Fat Boost

Servings: 1

• 2 tbsp almond butter

Nutrition:
~150 kcal | 5g protein | 13g fat | 3g carbs | 1g fiber

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🥡 3️⃣ Leftovers & Storage Guidance

🔄 Intentional Batch Cooking:

• Garlic Herb Beef with Zucchini Noodles was prepared as 2 servings.

• Reserve 1 serving for tomorrow’s lunch.

♻️ Creative Reuse:

• Slice leftover beef and serve over mixed greens with olive oil dressing.

• Add leftover zucchini noodles to scrambled eggs for a keto breakfast hash.

🧊 Storage Guidelines:

• Cooked beef: Refrigerate in airtight container up to 4 days. Freeze up to 2 months.

• Cooked salmon: Refrigerate up to 3 days (do not freeze after cooking for best texture).

• Cooked vegetables: Refrigerate up to 3–4 days.

• Reheat gently to prevent drying out (low stovetop heat recommended).

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✅ Summary

This 1-day kosher ketogenic plan:
✔ Maintains ketosis (low net carbs ~16g)
✔ Provides balanced protein for muscle support
✔ Supplies micronutrient-dense vegetables
✔ Includes healthy fats from olive oil, salmon, avocado, tahini
✔ Uses intentional batch cooking for efficiency