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, 70 g avocado, lemon, dill, chives, black sesame and fenugreek.
Grilled Filet Mignon with Mediterranean Aubergine
180 g filet mignon with 120 g Mediterranean aubergine, measured olive oil, lemon, garlic, parsley and oregano.
Side: 50 g fermented turnip or sauerkrautKeto 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.
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.
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