The Unwind · Keto Week Four
Keto Meal Plan for Week Four
Week four continues the lean, clean & simple approach: sufficient protein, less added fat, seasonal vegetables, and straightforward meals that can be repeated without complicated preparation.
Courgettes and aubergines from the garden take centre stage, paired with chicken, lean beef, white fish, tuna, and sardines. Morning hydration and breakfast remain the same each day to keep the rhythm predictable.
“Consistency is often more important than perfection.”
Day 57 · Monday
Iron for a New Beginning
Morning Hydration with Celery and Collagen
Water with salt and lemon, 30–40 g celery blended with 300–500 ml water, and 5 g collagen.
Poached Eggs with Smoked Salmon and Avocado
Four poached eggs, 30 g smoked salmon, and half an avocado, approximately 75 g.
Beef Tenderloin with Mediterranean Courgette and Aubergine
180 g beef tenderloin, 180 g courgette, 120 g aubergine, 5 g olive oil, salt, pepper, and fresh parsley.
Side: 50 g fermented turnip or sauerkrautCottage Cheese with Tuna and Cucumber
200 g light cottage cheese, 100 g tuna in water, and one small cucumber.
Today’s focus: Iron and high-quality protein.
Daily total
Weekly Overview
Seven Simple Lean Keto Lunches
Weekly Framework
What This Week Emphasises
“The simpler my food becomes, the more clearly I can see what it gives me.”
Prepare for the Week
Shopping List
Protein Foods
Vegetables and Fruit
Fermented Foods
Fats, Drinks and Supplements
Quantities combine the listed recipes for one person and are rounded for easier shopping. Check your supply of salt, magnesium, lemon juice, spices, and fermented foods.
