1 Day Ketogenic / Low Carb Meal Plan for Beginners

Ever wondered what this Ketogenic & Low Carb lifestyle is all about? How are they eating so much meat & butter but still keep losing weight so fast? Would you like to live in their shoes for a day? Have a go on what they eat in a day, everyday?

I have made a 1 day sample meal plan for you to try and have a feel of the ketogenic diet. The meal plan includes 3 meals and 2 snacks. It is good for 2 so you can share it with your partner, mate or bestie OR you can have the same meals the next day if you’re keen on saving and hate waste.

Ketogenic diet basically restricts the carbohydrate intake to less than 20 grams net carbs per day. This is to make the body undergo ketosis wherein fat is used up as the main energy source instead of carbohydrates.

LCHF diet is also carbohydrate restricted but the carb allowance per day is between 30 to 50 grams or even up to 100 grams. This diet counts total carbs (fiber+sugar) instead of net carbs (sugar only) and includes more fruits or vegetables varieties.

Both diets/lifestyle avoid sugar, sugary products, rice, grains, bread, starchy vegetables and most fruits. Both diets have high fat consumption to compensate for the carb restriction but still ensuring that your daily energy requirement is maintained.

I usually plan weekly & prepare meals from scratch as this is more economical but today I decided to use easy cook, ready-prepared and ready-cooked food from the grocery. This is because:

  • I want you to concentrate on the meals itself and not on the meal preparation.
  • I want to keep the budget low and so you wouldn’t buy more ingredients
  • I also assumed you have butter, salad dressing and that you are awesome in preparing bacon & eggs.
  • And if you like this, you may want to continue this lifestyle and then plan & cook meals from scratch too.

Your day will start with a healthy big breakfast made up of bacon & eggs with a large side of sauteed mushrooms. Lunch is a quarter roasted deli chicken with steamed broccoli.  Come dinnertime, you can have shredded roasted chicken on a bed of salad greens. For snacks, have some nuts or cheese or both.

So, here are the meal plan and the grocery list I promised you.

And before I forget, please drink lots and lots of water.

Happy shopping & enjoy your meals!


1 Day Meal Plan


  • Bacon & 2 Eggs (cooked your way)
  • Mushrooms sauteed in garlic & butter

Morning Tea/Snack

  • 1/4 cup peanuts


  • Quarter Roasted Chicken
  • Steamed Broccoli

Afternoon Tea/Snack

  • A pottle of unsweetened yoghurt or half wheel of brie/camembert


  • Quarter Roasted Chicken
  • Mixed Greens Salad with your choice of dressing

Grocery List

1 250 grams Streaky Bacon

1 dozen Eggs (good for 6 serves)

1 300 gram pack mushrooms

1 300 gram pack salad mix

1 whole roasted chicken

1 200 gram pack almonds or peanuts

1 head broccoli

1 twin pottle greek style yoghurt or 1 120g brie or camembert


NOTE: If you tried the meal plan & liked it (or not), I hope you give comments on how I can serve you better and drop in few suggestions on what kind of meal plans you want to see posted here.

Chicken Adobo

Adobo is a popular Filipino dish made from either meat or vegetable and a combination of vinegar, soy sauce, garlic, bayleaf & peppercorns for its simmering sauce. Every household has their own adobo recipe – same basic ingredients but differs in proportions plus some other secret ingredients they add.  It’s delicious freshly cooked but reheating the following day further develops its flavour.

I remember my college professor way back telling us that adobo can last for days mainly because vinegar and soy sauce acts as preserving agents (like pickles I suppose). At home, we cook double the amount and then keep it in a sealed container in the fridge and reheat a few scoops of it when we want to eat some.

I usually use the Philippine brand of soy sauce and vinegar (Datu Puti found in Asian Stores) to make it more of our taste. But with this recipe, I used apple cider vinegar and store brand soy sauce in case you cannot get a hold of them. I can guarantee you it tastes just as good.

The way I do my adobo is, I combine all ingredients, give it a quick stir and let it simmer until meat is cooked but not soft. Then, I remove the meat and onions and fry them until it caramelizes. I then add spoonfuls of the sauce into the pan and slowly reduce until it becomes thick.

Mind you, your kitchen will be smelling like adobo for days. So keep your exhaust fan on high, open your window or better yet cook it outside. But it’s gonna be worth it.

Go ahead and try this recipe. Hope you like it as much as we do. Enjoy!


1 medium onion, sliced thinly
1/2 head of garlic, smashed (5-6 cloves)
2 bayleaves
1/4 teaspoon cracked peppercorns
1/4 cup apple cider vinegar or white vinegar
1-2 tablespoons soy sauce
500 grams chicken thighs
1-2 tablespoons coconut oil (or any vegetable oil)


In a saucepan, combine onion, garlic, bayleaf, cracked peppercorns, vinegar, soy sauce. Stir. Add in chicken thighs. Roll it in the marinade so its well coated.

Turn on stove to medium heat and allow the chicken-marinade mixture to boil. Turn the chicken thighs once in a while to cook evenly. Cook with cover slightly open for about 10-12 minutes. Remove from heat.

You will notice that it will have more liquid. Separate the chicken & onion/garlic from the liquid and transfer to a skillet. DO NOT throw away the liquid, set it aside.

On medium heat, allow the chicken & onion/garlic to caramelize with 1-2 tablespoons coconut oil. Once caramelized, slowly add in the liquid a few spoonfuls at a time. Let the liquid reduce until thick and saucy.

Serve hot.


NOTE:  Best eaten with steamed rice but since we’re on LCHF &/or Keto, here are some suggested side dishes

Steamed Broccoli

Pickled Cucumber

Diced Tomatoes & Salted Eggs

Easy Garden Salad

Easy Garden Salad

Vegetables are essential in low carb & keto diet. It adds color, flavor, texture and bulk to meals. Vegetables are good source of vitamins and fiber which our body requires. The best part is (for people eating high fat foods), it helps keep our liver healthy.

High fat diets (like LCHF and ketogenic) can result in fatty liver (steatorrhea) and consuming lots of vegetables can help flush out all the fats we consume.

When we eat at home, we make sure we consume at least a cup of vegetables (either raw or cooked) with every meal. It keeps us feel full for a longer time.

This garden salad is so easy to make – just slice all vegetables, drizzle dressing of choice and toss. Sooo fast! It’s also versatile, you can add cheese, bacon, chicken, halloumi or any topping of choice.

What do you like to put in your salad?


3 cups mixed salad greens (200 grams approx)
1/3 of telegraph cucumber, cut lengthwise then sliced across 5mm thick
1/2 of medium sized red capsicum
1 medium tomato, cubed
1/2 of small onion, sliced thinly
1-2 tablespoons balsamic dressing or any dressing of your choice


Make a bed of salad greens on a large bowl. Add in cucumbers, capsicum, onion and tomatoes evenly on top.

Drizzle balsamic dressing over the salad and toss. Or serve the dressing on the side.

Serves 2.

Pan-grilled Sriracha Chicken & Beansprouts Stir-fry

This mild sweet-spicy sriracha chicken is so easy to make. Marinade for at least 30 minutes (overnight is better), pan fry and you got yourself a flavourful grilled chicken.

It’s one of our go-to meat dish because it complements a lot of vegetable sides like coleslaw, garden salad, steamed broccoli etc. We always make sure we’re eating lots of greens as we consume a higher amount of fat every meal.

Today, we paired it with beansprouts. Beansprouts are naturally sweet and crunchy and low carb (about 6 grams total carb per 100 grams). It’s also cheap and cooks real fast. When we ate it with sriracha chicken, we both agreed that it’s like we’re eating rice noodles. Sweet!

This recipe satisfied our noodle cravings. Try it & I hope you like it as much as we do.


For the Sriracha Chicken:

400 grams boneless chicken thighs
1 tablespoon sriracha sauce
1 tablespoon olive oil
3 cloves garlic, minced
1/2 teaspoon fish sauce (or salt)

For the Beansprouts Stir-fry:

1 tablespoon vegetable oil
2 cloves garlic, minced
1 medium onion, sliced thinly
50 grams sliced pork (you can substitute it with chicken, shrimp or tofu)
1/2 of broth cube (fish, chicken or vegetable)
500 grams Beansprouts
1-2 tablespoons oyster sauce
Salt and Pepper, to taste


For Sriracha Chicken:

In a bowl or ziploc bag, combine sriracha sauce, olive oil, fish sauce and garlic. Add chicken, make sure its coated well. Set aside to marinade for at least 30 minutes (overnight is best).

Heat up non-stick pan to medium heat. Place marinated chicken on pan and allow to cook for about 5 minutes. Turn over and cook the other side. Make sure that the inside is fully cooked before removing from pan.

Cover cooked chicken in tinfoil to keep warm.

For Beansprouts Stir-fry:

Saute onion and garlic in oil over medium heat. Add your chosen meat and stir until cooked. Add broth cube, oyster sauce and beansprouts, toss until translucent. Season with salt and pepper.

You can add some chopped coriander and chili flakes on top for extra flavour.

Serve hot with grilled chicken.

Serves 2-3.

Seafood Chowder

Creamy seafood chowder! Is that even low carb? Yes! Approximately 12 grams total carbs (more or less) for the entire creamy seafood-y goodness. And its good for 2.

Last week at work, they served seafood chowder made with surimi & creamy seafood soup mix. I couldn’t help it, I ate maybe 2 tablespoons…ok 4 (😅). Sooo hard! Anyway, I decided to make one that we can indulge in without guilt. And here it is..


250 grams frozen marinara mix
1 medium onion, sliced thinly
1 tablespoon butter
1/2 cup frozen mixed vegetables (50 grams)
1/2 of a fish broth cube (chicken or vegetable broth will also do)
1/2 cup milk
1/2 cup cream
1/4 teaspoon curry powder
1/2 teaspoon fish sauce (optional)
Salt and Pepper to taste
Chopped parsley to garnish


Thaw out marinara mix in the fridge overnight or if in a hurry just defrost in microwave for 5 minutes. Set aside.

Heat butter in a saucepan over medium heat. Saute onion until soft. Add the marinara mix, frozen mixed vegetables and the fish broth cube. Stir and allow to cook for 3 minutes.

Pour in milk, curry powder and fish sauce. Stir well and allow to boil. Lower heat and simmer for 5 minutes. (Although fish sauce is optional, I highly recommend adding it as it adds umami or savory taste.)

Add in cream then season with salt and pepper. Let it simmer again for 5 minutes or until cooked.

Pour in bowls. Garnish with chopped parsley. Serve warm.

Good for 2-3 persons.

Stir Fried Vegetables with Black Fungus

What can we do with those sad looking vegetables in the fridge at the end of the week? Make stir-fry! It’s a day before our grocery day and we still have a quarter cabbage, slightly wilted spring onions and some cauliflower florets. I thought about the vegetable stir-fry we had when we went out so I decided to make my version of it.

My stir-fry was well received!😜 It was served with my two-ingredient fried chicken. The vegetables are tender and has hint of sweetness which came from the soy & oyster sauce and a slight heat from the chili flakes. Will definitely be added to our meals. Have a go and tell me if you like it too.


300 grams cauliflower, cut into florets

300 grams cabbage, sliced

20 grams dried black fungus

2 stalks spring onion, cut into 3 inch sticks

2 tablespoon rice bran oil or coconut oil

1 medium onion, sliced thinly

2 cloves garlic, crushed

1 inch thick ginger, peeled and sliced thinly

1 chicken broth cube dissolved in 1/4 cup hot water

1 tablespoon soy sauce

1 tablespoon oyster sauce

1 teaspoon sesame oil

1/4 teaspoon chili flakes

salt & pepper to taste


Soak dried black fungus in hot water for 30 minutes. Rinse in cold water to remove sediments. Drain and cut/tear into pieces. Set aside.

Heat oil in a pan or wok over medium heat. Saute onion, ginger and garlic. Add cauliflower and black fungus and stir fry for around 2 minutes.

Pour in chicken broth, soy sauce and oyster sauce. Add the sliced cabbages and spring onions. Stir fry again until sauce is boiling. Add in sesame oil and chili flakes. Lower the heat and simmer uncovered until vegetables are tender. Season with salt and pepper according to taste.

Serve hot on its own or with fried chicken.

Our Foodcourt Low Carb Choices

Our weekends include a family lunch out once every fortnight. When we started changing out eating habits we became more mindful of what to eat. We would go around the foodcourt checking out the menu.

Our choices would basically be meat and vegetables – grilled meat/chicken w/ stir fried vegetables hold the noodles/rice, pho soup w/o the noodles, burger w/o the bun, vegetable salad (from grocery).

We try not to count carbs while we eat as most of them will have added sugar or starch. We just enjoy the moment. The time spent with our kids, their laughter, their joy. Anyway it’s one meal, we have 20 meals still left for the week.

What do you eat when you go out? I would love to try your suggestions.

Beef Broth with Mushrooms & Egg

It was late at night and I suddenly felt hungry. Because it was cold, I wanted something warm and nourishing to eat. Rummaging in our cupboard I found 2-minute beef noodles. Yas! When I was young, we would eat instant ramen noodles with scrambled egg to make it healthy and more filling. (We also eat it with rice, wierd but true.)

But since I can’t eat the noodles now, I thought of how to make it more hearthy. So instead of the noodles, I replaced it with mushrooms.

The result is a light but flavourful soup that would warm your body but won’t leave you with a heavy feeling.


1 beef broth packet from 2 min noodles
2 cups water
4 – 5 pieces button mushroom, sliced thinly
1 large egg
1/4 teaspoon sesame oil


Boil 2 cups water in a saucepot. Add in sliced mushrooms and a packet of beef broth. Lower temperature and simmer for around 5 minutes or until mushrooms are cooked.

While waiting for the mushrooms to cook, crack egg into a bowl, lightly stir to break the yolk.

Bring soup back up into a boil. Slowly pour in egg into the pot while stirring the soup lightly with fork to form thread-like texture of the egg.

Add sesame oil for added flavour.

Serve hot.


Butter in my coffee?

Do I add butter in my coffee?

Matter of fact, I do.

Just a heaping teaspoon plus a mighty big splash of cream, too.

I tried it out of curiosity

They said bulletproof coffee provides heaps of energy

But I didn’t want their recipe

Too much butter & oil for me.

A teaspoon of butter, a big splash of cream

Gave my instant coffee extra zing

Extra creamy, slightly thick

Reminds me of Flat Whites I used to drink.

Try the right way or my way

Or make your own too.

No one can tell you what’s good enough for you.

Grocery Haul & Meal Planning

Bought the basics – eggs, butter, yoghurt, meat and mostly green vegetables – for our weekly shop and topped up on some bread ingredients plus coffee & pickles.

For this week, I plan to cook, make or bake the following (not in particular order):

Cheese & chili savory muffins
Spinach & mushroom egg muffins
Pork Cracklings (chicharon)

NOTE: Both muffins are a success! Stored half of them in freezer so they’ll last longer. The chicharon will be made by husband.

Main Meals
Beef Tacos (in lettuce wrap)
Thai Chicken Curry
Beef kare kare (beef w/peanut sauce)
Shrimp cooked in butter

Salad Greens
Cauliflower Rice (plain & w/masala)
Sauteed beansprouts

Sugar free Jellies
Berry cream cheese bars

I’ll keep an update of what I have made and if you like I’ll post the recipe as well.

What low carb/keto ingredients do you buy regularly?