Keto Salmon Plan

Salmon-only pescatarian . No added salt . 1,200 kcal/day floor

Daily target: 1,200 kcal
Breakfast

Egg white & mushroom scramble

4 egg whites scrambled with 1c sliced mushrooms and 1c spinach in 1 tbsp avocado oil, 1/4c cottage cheese on top

273 kcal25g P17g F5g C
Lunch

Salmon & cucumber wraps

100g salmon wrapped in Rise n Puff tortilla with spinach, cucumber, 2 tbsp feta dip, drizzled with 1 tbsp avocado oil

430 kcal33g P30g F7g C
Dinner

Roasted salmon with broccoli

120g salmon roasted alongside 2c broccoli with 2 tbsp avocado oil, finished with a dollop of 1/4c cottage cheese

506 kcal33g P38g F8g C

Thursday Macros

1,209 / 1,200 kcal
Fat85g / 88g
Protein91g / 85g
Carbs20g / 20g
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Also in your inventory but excluded from the meal plan (not keto-compatible): blue corn tortilla chips, birthday cake Drizzilicious, dates, and Vita Coco coconut water. These are high in sugar and carbs for a 20g daily limit.

Missing Keto Essentials

Not in current inventory
Whole eggs with yolksYolks provide essential fats missing from egg whites alone.
AvocadoPrimary keto fat source; high in monounsaturated fat and fiber.
Mixed nutsPortable high-fat snacks for hitting daily fat targets.
ButterCooking fat for high-heat searing; complements avocado oil.
Oil variety (olive, MCT, coconut)Different fats help reach keto macro ratios.
Fresh herbs, garlic, or citrusSalt-free flavoring for meal variety.
Vinegar or lemon juiceAcid for dressings to balance oil-based meals.
Diverse leafy greensMore texture and nutrient variety in salads.
Other low-carb vegetablesMore volume and plate diversity.

Grocery List

Week’s supply

Proteins

  • Frozen salmon fillets1.6 kg (~220g/day)
  • Egg whites28 (carton or separated)

Dairy & Eggs

  • Chobani zero sugar yogurt4 cups
  • Organic unsweetened kefir2 cups
  • Cottage cheese4 cups
  • Feta & cucumber dip1 tub (200g)

Produce & Herbs

  • Spinach1.5 lb bag
  • Cucumbers6 large
  • Broccoli3 heads
  • Mushrooms1 lb

Fats & Oils

  • Avocado oil1 large bottle (1 L)

Pantry & Spices

  • Chia seeds1 bag (150g)
  • Rise n Puff protein tortillas3 (1 tortilla each Mon/Thu/Sun)