The Unwind · Keto Week One
Keto Meal Plan for Week One
Keto week one begins a more structured eating rhythm while tracking glucose, ketones, sleep, hunger, energy and wellbeing.
Day 36 · Monday
Steak, iron and a steady start
Morning hydration with celery and collagen
600 ml water with salt and lemon, juice from 100 g celery stalks and 5 g collagen.
Poached Eggs with Smoked Salmon and Avocado
Four poached eggs, 30 g smoked salmon, 70 g avocado, lemon, dill, chives, black sesame and fenugreek.
Beef steak with roasted courgette
Beef steak with roasted courgette, prepared with a little butter or olive oil. A fermented side and bone broth are served separately.
Side: 45 g fermented gherkinsKeto Dinner with Cottage Cheese and Fish Spread
100 g regular and 100 g light cottage cheese, 50 g homemade tuna–sardine spread and 80 g celery sticks.
Two boiled eggs
Two simply boiled eggs.
Hard cheese with macadamia nuts
40 g hard cheese and 15 g macadamia nuts.
Daily total
Week at a glance
Seven lunches for keto week one
Weekly framework
This week’s focus
Prepare for the week
Shopping list
Protein foods
Vegetables and fruit
Fermented foods
Fats and extras
Quantities are approximate. Adjust them to the number of servings and check your pantry before shopping.
THE UNWIND COMMUNITY
Cook with The Unwind
Follow along for practical keto recipes, meal-planning ideas and calm support for everyday nourishment.
Join