This 7-day sample meal plan provides a practical example of structured eating within the Quiet Keto framework. It is designed to be simple, delicious, and sustainable, aligning perfectly with the Banting Green List and the Quiet Diet Blueprint.
This plan adheres to the precise macronutrient targets of the Quiet Keto blueprint:
- ~75 grams of protein per day
- ~20 grams of net carbohydrate per day
This composition creates a modified ketogenic diet of approximately 15% protein, 5% carbohydrate, and 80% fat, ensuring low insulin signaling for metabolic healing.
Quiet Keto 7-Day Plan
| Day | Breakfast | Lunch | Dinner | Notes |
| Day 1 | Veggie Omelette | Shrimp Stir-Fry with Mayo | Lemony Chicken with Green Olives and Mixed Leafy Salad | Plan ahead: Cook zucchini for day 2 lunch. |
| Day 2 | Simple Meatballs | Dilly Tuna Salad | Pressure-Cooked Lamb Shoulder | |
| Day 3 | Duck Breast in Savory Broth | Egg Salad | Roast Chicken | Plan ahead: Save chicken thighs for day 4 lunch. |
| Day 4 | Pan-Seared Pork Chops | Chicken Wraps with Artichoke Tapenade (Keto Variation) | Spaghetti Bolognese | |
| Day 5 | Frittata Primavera | Herb Pizza with Chermoula (Keto Variation) | Ultramoist Fish Parcels | Plan ahead: Make extra fish parcels for day 6 lunch. |
| Day 6 | Chick-adoo Breakfast | Creamy Fish Vegetable Soup | Roasted Pork Belly with Stir-Fry (Keto Variation) | |
| Day 7 | Tweaked Kedgeree | Fish-Stuffed Portobellos (Keto Variation) | Liver Cakes with Mint and Fennel Salad (Keto Variation) |
Quiet Keto Recipes
Day 1 Recipes
1. Veggie Omelette
- Keto Variation: Omit the sweet potato, as it is high-carbohydrate.
- Ingredients (Makes 1 serving): 2 tbsp duck fat, 3 eggs, 1 small leek (3 oz) thinly sliced, 1 tsp dried thyme, ½ cup celery root grated, “Salt and pepper to taste”, 2 portobello mushrooms sliced, ½ avocado sliced.
- Directions: (As previously stated in your doc)
2. Shrimp Stir-Fry with Mayo
- Keto Variation: Swap the cauliflower for 1 cup broccoli. Omit the carrots. Use 4 tbsp of mayonnaise and only ½ avocado.
- Ingredients (Makes 1 serving): 2 tbsp duck fat, 2 eggs quartered, 1 cup broccoli florets, 1 cup cauliflower florets, 5 oz shrimp peeled, 1 tsp dried oregano, 3 oz white fish fillet (e.g., Tilapia) diced, 4 tbsp homemade mayo, ½ avocado diced, “Salt and pepper to taste”.
- Directions: Melt the duck fat in a frying pan over medium heat. Add the broccoli florets and cauliflower florets. Toss in the oregano, season with salt and pepper, and cook about 5–10 minutes, stirring occasionally. Add the shrimp and diced white fish and stir-fry for another 5 minutes, or until cooked through. Mix the mayonnaise with the diced avocado and serve with the stir-fry.
3. Lemony Chicken with Green Olives and Mixed Leafy Salad
- Keto Variation: For the salad, omit the beetroot and pomegranate, and add ½ medium cucumber and ½ avocado, cubed.
- Ingredients (Chicken Dish – Makes 4 servings): 8 boneless chicken thighs with skin (about 3 oz each, seasoned well), ½ cup bone broth, 2 tbsp duck fat, ¾ cup pitted olives, 2 medium onions chopped or sliced, 2 lemons peeled and sliced, 1 tsp salt, 20 sprigs fresh chopped parsley, ¼ tsp ground black pepper, 20 sprigs fresh chopped cilantro, Pinch of saffron (optional).
- Directions: (As previously stated in your doc)
Day 2 Recipes
4. Simple Meatballs
- Keto Variation: Serve without the mango salsa. Use mayonnaise or mustard as dressing, if desired.
- Ingredients (Makes 2 servings): 9 oz ground beef, ½ cup butternut squash grated, 1 egg, 1 tbsp olive oil, 2 tbsp chopped mint, 1 tsp ground coriander, “Salt and pepper to taste”.
- Directions: (As previously stated in your doc)
5. Dilly Tuna Salad
- Keto Variation: Swap the sweet potatoes for 1 medium zucchini (9 oz), sliced or cubed. Toss with 1 tablespoon olive oil and bake briefly, then chill. Use 10 artichoke hearts.
- Ingredients (Makes 2 servings): 1 medium zucchini (9 oz) sliced/cubed, 2 tbsp capers, 6 tbsp olive oil divided, 10 artichoke hearts canned (drained, chopped), 1 medium head lettuce shredded, 2 tbsp apple cider vinegar, 7 oz tuna in water drained, 2 heaping tbsp homemade mayo, 10 sprigs dill chopped, “Salt and pepper to taste”.
- Directions: (As previously stated in your doc)
6. Pressure-Cooked Lamb Shoulder
- Keto Variation: Omit the potatoes. Substitute celery root or zucchini if pumpkin is not available.
- Ingredients (Makes 4 servings): 4 tsp coarse sea salt, 2 tsp dried thyme, 2 cloves garlic minced, 2 cups organic bone broth, ½ tsp ground black pepper, 2 cups pumpkin roughly chopped*, ¾ cup Ghee divided, 2 cups mushrooms (6 oz) halved, 1 lb lamb shoulder 1-inch dice, 1 small red onion sliced, 2 tbsp fresh rosemary, 2 tbsp dried sage or oregano.
- Directions: Rub sea salt, garlic, and pepper into the meat, ideally 1 hour before cooking. Heat your pressure cooker to “sauté” and melt 3–4 tablespoons of the Ghee. Brown the diced lamb for about 5 minutes, add onions and herbs, and stir for another minute. Pour in 1 cup of bone broth and deglaze the bottom of the pot. In a blender, process the remaining bone broth, mushrooms, and remaining Ghee until smooth, then add to the pressure cooker. Seal and cook under pressure for 25 minutes (or use a slow cooker on low for 8 hours).
Day 3 Recipes
7. Duck Breast in Savory Broth
- Keto Variation: Omit the sweet potato.
- Ingredients (Makes 1 serving): 1 large duck breast (8 oz), ½ cup cauliflower grated, 2 tbsp duck fat, 1 garlic clove crushed, ½ cup bone broth, 1 cup spinach, Salt and pepper.
- Directions: (As previously stated in your doc)
8. Egg Salad
- Keto Variation: Replace the potatoes with ½ cup sliced cucumber.
- Ingredients (Makes 2 servings): 4 eggs hard-boiled and quartered, 1 tbsp wholegrain mustard, 2 tbsp apple cider vinegar, 1 tbsp capers, 2 tbsp homemade mayo, 10 sprigs fresh dill chopped, 1 small onion finely chopped, “Salt and pepper to taste”, ½ cup sliced cucumber.
- Directions: (As previously stated in your doc)
9. Roast Chicken
- Keto Variation: Replace the onion with 2 large, chopped spring onions (2 oz). Replace Jerusalem artichokes with 2 halved bulbs of fennel, sliced (1 lb).
- Ingredients (Makes 4 servings, plus leftovers): 4 medium carrots roughly chopped (8 oz), 1 whole chicken (4 lb), 2 large chopped spring onions (2 oz), 1 lemon halved, 2 halved bulbs of fennel sliced (1 lb), 1 tsp salt more to taste, 4 cloves garlic raw, ½ tsp ground black pepper, 10 sprigs fresh thyme, 1 tbsp red wine vinegar, 1 tbsp dried rosemary, ½ cup bone broth.
- Directions: (As previously stated in your doc)
Day 4 Recipes
10. Pan-Seared Pork Chops
- Keto Variation: Omit the butternut squash.
- Ingredients (Makes 2 servings): 2 tbsp Ghee, 1 cup mushrooms sliced, 1 small yellow onion (4 oz) sliced, ½ cup bone broth, 1 tsp dried sage, 2 boneless pork chops, Salt and pepper.
- Directions: Allow pork chops to come to room temperature. Pat dry. Heat the Ghee in a frying pan and sear the pork chops for 3–4 minutes per side until well browned. Season and transfer to a plate, covering with foil. Add the onion, mushrooms, and sage to the pan juices and stir-fry for about 5 minutes. Pour in the bone broth to deglaze the pan. Simmer for a few more minutes. Serve the pork chops with the sauce and vegetables.
11. Chicken Wraps with Artichoke Tapenade
- Keto Variation: Substitute the artichoke tapenade for the (higher-carb) celery root and apple salad.
- Ingredients (Makes 2 servings): 1 tbsp duck fat, 6–8 large leaves of iceberg lettuce, 1 cup raw spinach, 1 cup sliced cucumber, 2 cooked chicken thighs sliced (leftovers), Artichoke tapenade (to taste).
- Directions: (As previously stated in your doc)
12. Spaghetti Bolognese
- Keto Variation: Use only 2 carrots in the sauce. Reduce to 3 medium zucchini for the noodles.
- Ingredients (Makes 4 servings): 2 tbsp olive oil, 1 cup bone broth, 2 medium onions (8 oz), 1 tsp dried oregano, 2 carrots (6 oz), 1 tsp dried thyme, 2 celery stalks (4 oz), 1 tbsp fresh basil, 2 cloves garlic, 1 tbsp fresh parsley, 1 lb ground lamb, “1 tsp salt, ½ tsp pepper”, 2 cups tomato passata, 3 medium zucchini (for noodles).
- Directions: (As previously stated in your doc)
Day 5 Recipes
13. Frittata Primavera
- Keto Variation: Omit the butternut squash.
- Ingredients (Makes 2 servings): 2 tbsp olive oil, 10 asparagus spears chopped, 1 small onion sliced (4 oz), 4 eggs beaten, 1 cup mushrooms (3 oz) sliced, ½ cup chopped herbs, “Salt and pepper to taste”.
- Directions: (As previously stated in your doc)
14. Herb Pizza with Chermoula
- Keto Variation: Increase mushrooms to 2 cups. Swap the onion for 8 chopped artichokes (from 8 oz jar). Omit the sweet potato.
- Ingredients (Meat Base – Makes 2 servings): 9 oz ground lamb, 2 tbsp Ghee, 2 cloves garlic minced, 8 chopped artichokes (from 8 oz jar), 2 sprigs fresh rosemary finely chopped, 2 cups mushrooms (3 oz) sliced, “Salt and pepper to taste”, 1 serving chermoula (recipe below).
- Ingredients (Chermoula – Makes 4 servings): 4 tbsp olive oil, 1 tsp chopped rosemary, 1 tsp salt, 1 tbsp fresh chopped oregano, 1 tsp ground black pepper, 1 tbsp fresh chopped marjoram, 1 red bell pepper (5 oz) chopped, 1 cup fresh parsley chopped, 1 clove garlic, Juice of 1 lemon.
- Directions (Chermoula): (As previously stated in your doc)
- Directions (Pizza): Mix the lamb, garlic, rosemary, salt, and pepper. Press into two round pizza base shapes on a baking tray lined with parchment paper and cook. Heat the Ghee in a frying pan and fry the artichokes and mushrooms until done. Season well. Spread 1 serving of chermoula onto the cooked meat base and top with the vegetables.
15. Ultramoist Fish Parcels
- Keto Variation: Increase the cauliflower to 1 small head (20 oz). Swap the sweet potato for 3 cups of mushrooms.
- Ingredients (Makes 4 servings): 4 white fish fillets (e.g., Tilapia) (5 oz each), 4 tbsp capers, 1 tsp coconut oil, 1 tbsp red wine vinegar, 1 tbsp olive oil, 2 cups spinach, 1 small onion (4 oz) sliced, Salt and pepper, 1 small head cauliflower (20 oz) florets, 4 eggs hard boiled and quartered, 3 cups mushrooms sliced, 4 tbsp homemade mayo.
- Directions: Preheat oven to 350°F (175°C). Heat coconut and olive oils in a frying pan and sauté the onion, cauliflower, and mushrooms until softened. In a large bowl, mix the sautéed vegetables with the hard-boiled eggs, mayo, capers, vinegar, and spinach. Season well. Place each white fish fillet on a sheet of parchment paper or foil and top with the vegetable mixture. Fold to create a secure parcel. Bake for 15–20 minutes until the fish is cooked through.
Day 6 Recipes
16. Chick-adoo Breakfast
- Keto Variation: Omit the Chinese cabbage and carrots.
- Ingredients (Makes 1 serving): 3 tbsp Ghee, ½ avocado sliced, ½ cup bone broth, “Salt and pepper to taste”, 1 small chicken breast (3 oz), 5 sprigs fresh cilantro chopped.
- Directions: Bring the Ghee and bone broth to a boil in a frying pan. Add chicken breast and cook in the boiling broth until the meat turns white. Slice the chicken and arrange on a plate. Pour the remaining broth over it and top with avocado slices. Season with salt, pepper, and cilantro.
17. Creamy Fish Vegetable Soup
- Keto Variation: Omit the onion.
- Ingredients (Makes 2 servings): 1 tbsp olive oil, 1 cup tinned coconut milk, 2 cups spinach, 5 oz cooked white fish, flaked (e.g., leftovers from Day 5), 2 cups broccoli, 1 tsp ground turmeric, 1 cup chicken stock, “Salt and pepper to taste”.
- Directions: Heat the olive oil in a saucepan and gently sauté the broccoli until soft. Add the chicken stock and bring to a boil. Simmer for 5–10 minutes. Purée with a hand-held blender. Pour the soup back into the pan, add the coconut milk and turmeric, and bring to a gentle simmer. Add the flaked white fish and spinach. Season with salt and pepper and serve once the spinach has wilted.
18. Roasted Pork Belly with Stir-Fry (Keto Variation)
- Keto Variation: This recipe uses the Crackling-Top Pork Belly and is served with a compliant vegetable stir-fry.
- Ingredients (Pork Belly – Makes 4 servings): 1 slab pork belly (about 4 lb), 1 tsp salt more to taste, 1 tbsp coarse sea salt, 1 cup bone broth.
- Directions: (As previously stated in your doc)
Day 7 Recipes
19. Tweaked Kedgeree
- Keto Variation: Swap the cauliflower for 3 cups broccoli (9 oz). Omit the onion.
- Ingredients (Makes 2 servings): 2 tbsp coconut oil, 2 cups spinach, 3 cups broccoli (9 oz) chopped, 4 oz flaked smoked trout fillet, 1 tsp ground turmeric, 2 eggs hard boiled and quartered, Salt and pepper.
- Directions: (As previously stated in your doc)
20. Fish-Stuffed Portobellos (Keto Variation)
- Note: While this meal is part of the plan, the specific recipe is not detailed.
- Quiet Keto Principle: Preparation would involve stuffing portobello mushrooms with cooked white fish (e.g., Tilapia) and other compliant ingredients like low-carb vegetables (spinach, herbs) mixed with a healthy fat (mayonnaise, olive oil), and baking until tender.
21. Liver Cakes with Mint and Fennel Salad
- Keto Variation: For the liver cakes, swap the medium apple for a small one (3 oz). For the salad, omit the pomegranate seeds and swap the lemon juice for 3 tablespoons apple cider vinegar.
- Ingredients (Liver Cakes – Makes 4 servings): 15 oz chicken liver, 2 small onions (4 oz), 4 eggs, 1 tsp salt, ½ cup duck fat (3 oz), ¼ tsp ground black pepper, 4 tbsp olive oil, 1 tsp dried thyme, 1 small apple (3 oz).
- Directions (Liver Cakes): (As previously stated in your doc)
- Ingredients (Mint and Fennel Salad – Makes 4 servings): 4 tbsp olive oil, “Salt and pepper to taste”, 2 bulbs fennel (6 oz) finely sliced, 15 sprigs fresh mint chopped, 1 head of celery (about 7 stalks) finely chopped, 20 sprigs fresh tarragon chopped, 3 tbsp apple cider vinegar.
- Directions (Salad): (As previously stated in your doc)