Success on keto doesn’t happen by accident – and we’re here to help! The ZonePerfect Pros crafted a simple, satisfying keto meal plan to help you stay on track.
Recipes to Burn Fat and Stay on Track
By Pam Nisevich Bede, MS, RD, CSSD, LD / ZonePerfect Nutritionist / December 2019
Success on keto doesn’t happen by accident – and we’re here to help! The ZonePerfect Pros crafted a simple, satisfying keto meal plan to help you stay on track.
1 - 11 fl oz ZonePerfect Butter Coffee Keto Shake
Made with 50mg Caffeine, MCTs for Brain Fuel, Real Coconut Oil, and Cold Brew Coffee
Gluten-Free, Soy-Free, No Artificial Colors or Flavors, No Artificial Sweeteners
We keep this one easy for you: our Keto Butter Coffee shakes are ready to drink and conveniently on-the-go. Give a quick shake, open, and enjoy!
ZonePerfect Keto shakes are made with a purposeful macro ratio: 75% fat, 20% protein, 5% carbs – the proven, true keto macros to support ketosis and help you burn body fat.
200 Calories ● 17g Total Fat ● 3g Total Carbs ● 10g Protein
3 oz cooked ground beef (70/30), pan fried
¼ cup salsa
1 cup bell pepper, sliced
1 Tbsp coconut oil
2 Tbsp sour cream
4 large black olives
In a saucepan over medium head, melt coconut oil. Add ground beef to pan and cook (approximately 5 oz raw will equal 3 oz cooked). Remove from heat once thoroughly cooked – about 7 to 10 minutes. Add cooked meat to a medium-sized bowl. Top with sliced bell pepper, black olives, salsa, cheese, and sour cream.
70% Fat ● 22% Protein ● 10% Carbs
517 Calories ● 45g Fat ● 12g Carbs ● 31g Protein ● 3g Fiber
3 oz salmon
1 oz brie
1 cup cauliflower, chopped
2 Tbsp mozzarella cheese, whole milk, shredded
½ cup raspberries
1 oz olive oil
1 Tbsp coconut oil
1 cup broccoli, chopped
¼ cup heavy whipping cream
Preheat grill to high heat. Place salmon on grill and brush with olive oil. Cook salmon until it flakes easily with a fork (about 5 minutes). Just prior to removing from heat, top salmon with brie and allow to melt. While the salmon is cooking, prepare vegetables by setting a medium skillet over medium-high heat. Add coconut oil, melt, then add cauliflower and broccoli. Once vegetables are sautéed, top with mozzarella. Serve alongside with salmon.
Whip heavy whipping cream with beaters until it thickens. Add raspberries and enjoy!
72% Fat ● 18% Protein ● 10% Carbs
595 Calories ● 49g Fat ● 16g Carbs ● 27g Protein ● 4g Fiber
½ cup of steamed broccoli
1 tbsp of butter
2 tbsp of alfredo sauce
2 tbsp of whole milk mozzarella cheese
20 oz rotisserie chicken
71% fat, 22% protein, 7% carb as a percent of calories
300 calories
1oz brie cheese or 1 medium egg fried in ½ Tbsp butter or 1 slice bacon
25 pistachios + 1oz gouda or 1 serving ZonePerfect Keto shake + 1 large mug of strong coffee or 1 cup cauliflower sautéed in 1 Tbsp oil and topped with 2 Tbsp whole milk mozzarella
3oz broiled salmon topped with 1 Tbsp olive oil and spices or ¼ cup deluxe mixed nuts + 5 slices deli salami
Day 2 is when reality starts to step in. But, keep at it! Your goals are right around the corner.
2 XL eggs
¼ cup of heavy cream
1 oz ham
¼ cup shredded cheddar cheese
½ cup sliced bell pepper
¼ mushrooms
Preheat a medium-sized skillet over medium-high heat. While the pan warms, combine eggs and heavy cream into a small bowl and whisk. On a clean surface, slice bell peppers and mushrooms. Add egg mixture to pan and stir for a few seconds. Allow to cook for 1-2 minutes or until eggs are set. Top with ham, cheese, bell pepper, and mushrooms. Fold omelet and transfer a plate immediately.
71% Fat ● 22% Protein ● 7% Carbs
540 Calories ● 43g Fat ● 9g Carbs ● 30g Protein ● 2g Fiber
3 oz link Italian sausage
½ cup diced white onion
½ cup shredded mozzarella, whole milk
1 cup broccoli, chopped
½ Tbsp olive oil
Add olive oil to a skillet set over medium heat. Add chopped onion and broccoli. Sauté until onion is golden and translucent. Top with mozzarella cheese and serve with Italian sausage.
71% Fat ● 19% Protein ● 10% Carbs
606 Calories ● 48g Fat ● 15g Carbs ● 30g Protein ● 6g Fiber
3 oz beef sirloin tips, broiled
1.5 Tbsp olive oil
¼ cup mushrooms, sautéed
1 cup cauliflower, broiled
1 Tbsp butter
1 cup beef broth
1 oz shredded cheddar cheese
½ cup sugar-free gelatin dessert
Broil beef sirloin tips in 1 Tbsp of butter. Sauté mushrooms in olive oil and beef broth. Serve with cheese over cauliflower. Finish with gelatin dessert
71% Fat ● 22% Protein ● 7% Carbs
699 Calories ● 56g Fat ● 12g Carbs ● 39g Protein ● 3g Fiber
½ large fresh tomato
20 oz buffalo mozzarella cheese
2 tbsp olive oil
1 tbsp chopped basil
74% fat, 19% protein, 7% carb as a percent of calories
190 calories
1oz brie cheese or 1 medium egg fried in ½ Tbsp butter or 1 slice bacon
25 pistachios + 1oz gouda or 1 serving ZonePerfect Keto shake + 1 large mug of strong coffee or 1 cup cauliflower sautéed in 1 Tbsp oil and topped with 2 Tbsp whole milk mozzarella
3oz broiled salmon topped with 1 Tbsp olive oil and spices or ¼ cup deluxe mixed nuts + 5 slices deli salami
Day 3. Stay focused on your goals and why you started – you’ll make it through to the end of the day.
2 XL eggs
¼ cup of heavy cream
¼ cup shredded cheddar cheese
½ cup raspberries
Preheat a medium-sized skillet over medium-high heat. While pan warms, combine eggs, ham, cheese, and heavy cream in a small bowl and whisk. Add egg mixture to the pan and stir for a few seconds. Cook for 1-2 minutes or until eggs have set. Serve with a side of raspberries.
69% Fat ● 21% Protein ● 10% Carbs
555 Calories ● 43g Fat ● 13g Carbs ● 30g Protein ● 4g Fiber
2 Tbsp pistachios
1 cup spinach
1 Tbsp olive oil
1 chicken thigh with skin, roasted and sliced
½ cup raspberries
1 Tbsp parmesan cheese, grated
1 Tbsp vinegar
Toss together spinach, cheese, oil, and vinegar. Top with nuts, raspberries, and chicken.
64% Fat ● 26% Protein ● 10% Carbs
606 Calories ● 44g Fat ● 14g Carbs ● 40g Protein ● 6g Fiber
3 oz raw shrimp, deveined
1 Tbsp olive oil
1 cup bell pepper, sliced
2 Tbsp sour cream
¼ cup white onion, chopped
2 Tbsp butter
½ cup shredded cheddar cheese
¼ cup salsa
1 cup mushrooms, sliced
5 romaine lettuce outer leaves
In a medium-sized skillet set over medium-high heat, melt butter and olive oil. Add shrimp and cook until pink. As shrimp is nearly finished, add bell pepper, mushrooms, onion, and an additional tablespoon of butter to the pan. Sauté until vegetables are desired texture. Remove from heat and top mixture with salsa, sour cream, and cheddar cheese. Divide mixture between 5 lettuce leaves. Roll leaves in burrito fashion and enjoy.
71% Fat ● 18% Protein ● 11% Carbs
764 Calories ● 61g Fat ● 22g Carbs ● 37g Protein ● 7g Fiber
4 endive leaves
2 oz cheddar cheese
¼ avocado
72% fat, 19% protein, 9% carb as a percent of calories
297 calories
1oz brie cheese or 1 medium egg fried in ½ Tbsp butter or 1 slice bacon
25 pistachios + 1oz gouda or 1 serving ZonePerfect Keto shake + 1 large mug of strong coffee or 1 cup cauliflower sautéed in 1 Tbsp oil and topped with 2 Tbsp whole milk mozzarella
3oz broiled salmon topped with 1 Tbsp olive oil and spices or ¼ cup deluxe mixed nuts + 5 slices deli salami
It’s a new dawn, it’s a new day, and these recipes will have you feeling good!
¾ cup plain Greek yogurt, whole milk
¼ cup walnuts, halved
¼ cup strawberries, sliced
12 oz coffee
1 Tbsp butter
1 Tbsp coconut oil
For coffee: in a blender, combine coffee, butter, and coconut oil. Carefully blend on slow-medium speed until coffee becomes frothy and fat incorporates into the beverage. Serve with yogurt, topped with walnuts and raspberries.
78% Fat ● 13% Protein ● 9% Carbs
515 Calories ● 50g Fat ● 14g Carbs ● 20g Protein ● 3g Fiber
3 oz salmon, grilled
1 cup kale, chopped
1 Tbsp olive oil
½ cup strawberries, sliced
1 Tbsp olive oil
1 Tbsp coconut oil
2 Tbsp parmesan cheese, grated
Preheat grill to high. Add salmon and baste with olive oil (and any spices you prefer). Allow to cook until fish flakes easily with a fork and is no longer translucent. While salmon cooks, melt coconut oil and olive oil in a skillet. Once the oil is hot, add kale and sauté for 2-3 minutes. Top with parmesan cheese. Serve kale mixture alongside strawberries and salmon.
73% Fat ● 17% Protein ● 10% Carbs
595 Calories ● 49g Fat ● 16g Carbs ● 27g Protein ● 4g Fiber
3 oz pork shoulder, braised
1 cup kale, chopped
½ cup white onion, chopped
1 cup cucumber, sliced
2 Tbsp vinegar
2 Tbsp olive oil
½ cup mushrooms, sliced
2 oz gouda
2 Tbsp sour cream
For cucumber salad, combine sliced cucumber with sour cream, vinegar. Add dill and salt to taste. Allow mixture to marinate while you prepare other vegetables. In a medium skillet set over medium-high heat, warm olive oil. Add kale, mushrooms, and onion to the pan and sauté until golden. Top with gouda and serve alongside braised pork shoulder and salad.
72% Fat ● 20% Protein ● 8% Carbs
799Calories ● 63g Fat ● 16g Carbs ● 39g Protein ● 3g Fiber
⅓ cup whole milk plain greek yogurt
¼ tsp ground cinnamon
1 oz chopped walnuts
73% fat, 17% protein, 10% carb as a percent of calories
270 calories
1oz brie cheese or 1 medium egg fried in ½ Tbsp butter or 1 slice bacon
25 pistachios + 1oz gouda or 1 serving ZonePerfect Keto shake + 1 large mug of strong coffee or 1 cup cauliflower sautéed in 1 Tbsp oil and topped with 2 Tbsp whole milk mozzarella
3oz broiled salmon topped with 1 Tbsp olive oil and spices or ¼ cup deluxe mixed nuts + 5 slices deli salami
You’ve made it to day 5! Congratulations! You totally rocked your first week of keto recipes! Keep up the hustle and you’ll reach your keto goals in no time.
10 medium asparagus spears
1 Tbsp olive oil
¼ cup avocado oil, sliced
2 slices bacon, pan-fried
1 Tbsp heavy cream
2 XL eggs
In a skillet set over medium heat, warm olive oil. Once the oil is hot, add asparagus spears. While asparagus cooks, whisk eggs with heavy cream. Remove asparagus from pan and add egg mixture to the hot pan. Once eggs have cooked, remove from pan and top with avocado. Serve alongside bacon slices and sautéed asparagus.
72% Fat ● 20% Protein ● 8% Carbs
529 Calories ● 43g Fat ● 11g Carbs ● 27g Protein ● 6g Fiber
3 oz ham
1 cup bell pepper, sliced
2 oz cream cheese
¼ cup mixed nuts, oil roasted
Combine cream cheese with spices of your choosing. Lay ham flat and top with cream cheese and bell pepper. Roll up slices of ham around cream cheese and pepper. Serve roll-ups with a side of nuts.
72% Fat ● 17% Protein ● 11% Carbs
545 Calories ● 44g Fat ● 16g Carbs ● 24g Protein ● 5g Fiber
5 oz rib-eye steak, grilled
2 Tbsp butter
½ cup mushrooms, sliced
1 cup strawberries, sliced
1 Tbsp coconut oil
½ cup onion, chopped
2 cups spinach
Grill rib-eye steak. Once done to your likeness, remove from heat. While steak rests, sauté onion, mushrooms, and spinach in butter and coconut oil that’s been warmed in a large skillet set over medium-high heat. Once golden, remove from heat and serve alongside steak with sliced strawberries for dessert.
69% Fat ● 19% Protein ● 12% Carbs
780 Calories ● 60g Fat ● 26g Carbs ● 39g Protein ● 7g Fiber
1 ZonePerfect Vanilla Frosting Keto Powder packet
1 egg beaten
3 tbsp nut milk and cinnamon to taste
2 tbsp coconut flour
½ tsp baking powder
77% fat, 13% protein, 10% carb as a percent of calories
280 calories
1oz brie cheese or 1 medium egg fried in ½ Tbsp butter or 1 slice bacon
25 pistachios + 1oz gouda or 1 serving ZonePerfect Keto shake + 1 large mug of strong coffee or 1 cup cauliflower sautéed in 1 Tbsp oil and topped with 2 Tbsp whole milk mozzarella
3oz broiled salmon topped with 1 Tbsp olive oil and spices or ¼ cup deluxe mixed nuts + 5 slices deli salami
