Eight Days on Watch
A keeper’s plan. Nothing but black coffee and water until the light goes on at half past one, then two meals and two small snacks inside a single window. Choose a day, tap a meal, and the whole method opens underneath it.
- MorningFasting — black coffee and water only
- 1:30 pmLunch — the harder dish of the day
- 4:00 pmFirst snack
- 6:00 pmSecond snack
- 7:30 pmDinner — the easier dish
Eating window about 6½ hours · fast about 17½ hours · every lunch and dinner recipe makes 4 servings
Day 1
16 g net carbs across the day
1,537 kcal111 g protein109 g fat
-
Morning Fasting Coffee Black coffee and water only, nothing else until 1:30 pm
Day 2
17 g net carbs across the day
1,255 kcal50 g protein108 g fat
-
Morning Fasting Coffee Black coffee and water only, nothing else until 1:30 pm
Day 3
17 g net carbs across the day
968 kcal86 g protein59 g fat
-
Morning Fasting Coffee Black coffee and water only, nothing else until 1:30 pm
Day 4
17 g net carbs across the day
844 kcal77 g protein48 g fat
-
Morning Fasting Coffee Black coffee and water only, nothing else until 1:30 pm
Day 5
19 g net carbs across the day
1,267 kcal121 g protein71 g fat
-
Morning Fasting Coffee Black coffee and water only, nothing else until 1:30 pm
Day 6
16 g net carbs across the day
1,565 kcal105 g protein116 g fat
-
Morning Fasting Coffee Black coffee and water only, nothing else until 1:30 pm
Day 7
17 g net carbs across the day
1,267 kcal93 g protein87 g fat
Cook a double batch of the flank steak tonight – tomorrow’s lunch is the second half.
-
Morning Fasting Coffee Black coffee and water only, nothing else until 1:30 pm
Day 8
15 g net carbs across the day
1,235 kcal80 g protein88 g fat
Lunch is the steak you cooked yesterday. Slice it cold or warm it briefly; don’t cook it twice.
-
Morning Fasting Coffee Black coffee and water only, nothing else until 1:30 pm
Every figure here is an estimate and moves with brand, cut, wrap size, and how heavy your hand is. They are a calculation of these portions, not a calorie prescription. If you take medication or have a medical condition, speak to your doctor before fasting.
Mint
Keto Mint-Lime Chicken with Cauliflower and Rocket
Makes 4 servings · Day 1 lunch
Ingredients
- 900 g boneless, skinless chicken thighs
- 1 large cauliflower (about 900 g), cut into florets
- 1 small red onion (about 120 g), cut into wedges
- 85 g rocket
- 6 tablespoons extra-virgin olive oil (about 80 g), divided
- 1/4 cup fresh mint leaves (about 10 g)
- 6 garlic cloves (about 18 g)
- 1 tablespoon ground cumin (about 8 g)
- 2 teaspoons smoked paprika (about 5 g)
- 2 teaspoons dried oregano (about 2 g)
- 2 teaspoons lime zest (about 4 g)
- 1/4 cup lime juice (about 60 g)
- 1/4 teaspoon red pepper flakes or cayenne (about 0.5 g), optional
- 2 teaspoons salt (about 12 g)
- 1 teaspoon black pepper (about 2.5 g)
Method
- Blend 3 tablespoons olive oil, mint, garlic, cumin, paprika, oregano, lime zest, lime juice, optional chilli flakes, 1 and a half teaspoons salt, and pepper.
- Coat the chicken and refrigerate for at least 1 hour.
- Heat the oven to 220°C.
- Toss cauliflower and onion with the remaining oil and salt. Roast for 15 minutes.
- Add the boneless chicken thighs in a single layer and roast for about 25-30 minutes, or until cooked through.
- Rest the chicken for 10 minutes. Toss the hot vegetables with the rocket and serve.
Keeps 4 days refrigerated · 2 months frozen · store the rocket separately
Frittatas
Keto Bacon and Gruyère Mini Frittatas
Makes 12 mini frittatas, 3 per serving · Day 1 dinner
Ingredients
- 6 bacon slices (about 180 g), chopped
- 340 g cottage cheese
- 12 large eggs (about 600 g without shells)
- 1/2 teaspoon salt (about 3 g)
- 115 g Gruyère cheese, grated
Method
- Heat the oven to 165°C and grease a 12-cup muffin tin.
- Cook the bacon until crisp and drain.
- Blend the cottage cheese until smooth. Blend in 1 egg, then whisk with the remaining eggs and salt.
- Divide bacon and Gruyère among the cups. Pour in the egg mixture.
- Place the muffin tin on a baking sheet containing a shallow layer of boiling water.
- Bake for 24-28 minutes. Cool before removing.
Keeps 3 days refrigerated · 1 month frozen · reheat gently
Teriyaki
Keto Sesame Teriyaki Chicken Meatballs
Makes about 24 medium meatballs, 6 per serving · Day 2 lunch
Ingredients
Meatballs
- 450 g ground chicken
- 170 g shiitake or button mushrooms, finely chopped
- 150 g green cabbage, finely chopped
- 2 tablespoons vegetable or avocado oil (about 27 g)
- 3 garlic cloves (about 9 g), minced
- 1 tablespoon grated fresh ginger (about 6 g)
- 4 green onions (about 60 g), minced
- 3 tablespoons chopped coriander (about 9 g)
- 1 large egg (about 50 g without shell)
- 1 tablespoon toasted sesame oil (about 14 g)
- 1/2 cup almond flour (about 48 g)
- 1 teaspoon salt (about 6 g)
- 1/2 teaspoon black pepper (about 1 g)
Sugar-free teriyaki glaze
- 1/3 cup soy sauce (about 80 g)
- 1/3 cup water (about 80 g)
- 2 tablespoons unseasoned rice vinegar (about 30 g)
- 1 tablespoon toasted sesame oil (about 14 g)
- 1-2 tablespoons allulose or erythritol (about 12-24 g)
- 1/4 teaspoon xanthan gum (about 0.8 g)
- 1 teaspoon grated ginger (about 2 g)
- 1 garlic clove (about 3 g), minced
- 1 tablespoon sesame seeds (about 9 g)
Method
- Cook the mushrooms and cabbage in oil until their moisture evaporates. Add garlic and ginger, then cool.
- Mix with chicken, green onions, coriander, egg, sesame oil, almond flour, salt, and pepper.
- Form 24 meatballs and refrigerate for 30-60 minutes.
- Bake at 200°C for 16-20 minutes.
- Simmer the glaze ingredients except the xanthan gum. Whisk in the xanthan gum very gradually.
- Toss the cooked meatballs in the glaze and sprinkle with sesame seeds.
Keeps 4 days refrigerated · 2 months frozen · freeze the sauce separately if you can
Tomatoes
Keto Creamy Fontina Tomatoes
Makes 4 servings · Day 2 dinner
Ingredients
- 450 g small tomatoes, cut into wedges
- 1/4 cup sliced cornichons (about 35 g)
- 1 tablespoon cornichon brine (about 15 g)
- 3 tablespoons extra-virgin olive oil (about 40 g)
- 1 small shallot (about 40 g), finely minced
- 2 teaspoons fresh thyme leaves (about 2 g)
- 1/2 teaspoon salt (about 3 g)
- 1/2 teaspoon black pepper (about 1 g)
Cheese sauce
- 2 cups heavy cream (about 454 g)
- 60 g fontina, shredded
- 45 g Parmesan, finely grated
- 1/4 teaspoon salt (about 1.5 g)
Method
- Mix the cornichons, brine, olive oil, shallot, and a pinch of salt.
- Season the tomatoes with pepper and a little salt.
- Simmer the cream until reduced to about 1 and a half cups.
- Remove from the heat and whisk in fontina, Parmesan, and salt.
- Spread the sauce on a platter, top with tomatoes, and spoon over the dressing and thyme.
Keeps 2 days refrigerated · not for the freezer · best assembled fresh
Shrimp
Keto Feta-Olive Shrimp Bake
Makes 4 servings · Day 3 lunch
Ingredients
- 900 g jumbo shrimp, peeled and deveined
- 2 fennel bulbs (about 500 g total), cut into wedges
- 1 medium cauliflower (about 750 g), cut into florets
- 3 tablespoons extra-virgin olive oil (about 40 g)
- 2 teaspoons dried oregano (about 2 g)
- 1 teaspoon grated lemon zest (about 2 g)
- 115 g feta, crumbled
- 1/2 cup pitted Kalamata olives (about 70 g), halved
- 2 tablespoons chopped parsley (about 8 g)
- 1 teaspoon salt (about 6 g)
- 1/2 teaspoon black pepper (about 1 g)
- 1 lemon (about 120 g), cut into wedges
Method
- Heat the oven to 230°C.
- Toss the fennel and cauliflower with 2 tablespoons olive oil, salt, and pepper.
- Roast for 20-25 minutes.
- Toss the shrimp with oregano, lemon zest, remaining oil, salt, and pepper.
- Scatter shrimp and feta over the vegetables and roast for 6-8 minutes.
- Finish with olives, parsley, and lemon.
Keeps 2-3 days refrigerated · not for the freezer · avoid over-reheating
Kale
Keto Goat Cheese and Kale Frittata
Makes 4 servings · Day 3 dinner
Ingredients
- 8 large eggs (about 400 g without shells)
- 2 tablespoons heavy cream or unsweetened almond milk (about 30 g)
- 225 g frozen chopped kale or spinach, thawed and squeezed dry
- 1 cup jarred roasted red peppers (about 150 g drained), chopped
- 55 g goat cheese, crumbled
- 4 green onions (about 60 g), sliced
- 1/4 teaspoon salt (about 1.5 g)
- 1/4 teaspoon black pepper (about 0.5 g)
Method
- Grease an air-fryer-safe 18-20 cm pan.
- Whisk the eggs, cream, salt, and pepper.
- Stir in kale, red pepper, goat cheese, and green onions.
- Air-fry at 175°C for 18-25 minutes, until set.
- Rest for 5 minutes before slicing.
Keeps 4 days refrigerated · 1 month frozen · slice before freezing
Kebabs
Keto Red Curry Chicken Kebabs
Makes 4 servings · Day 4 lunch
Ingredients
Chicken
- 900 g boneless, skinless chicken breasts or thighs, cut into chunks
- 1/2 cup full-fat Greek yogurt (about 120 g)
- 2 tablespoons red curry paste (about 30 g)
- 1 tablespoon avocado or vegetable oil (about 14 g)
- 1 teaspoon salt (about 6 g)
- 1/2 teaspoon black pepper (about 1 g)
Vegetables
- 1 medium cauliflower (about 750 g), cut into florets
- 450 g broccoli florets
- 3 tablespoons avocado or vegetable oil (about 40 g)
- 1/2 teaspoon salt (about 3 g)
- 1/2 teaspoon black pepper (about 1 g)
Yogurt-lime sauce
- 1/2 cup full-fat Greek yogurt (about 120 g)
- 1/4 cup chopped coriander (about 10 g)
- 1 tablespoon lime juice (about 15 g)
- 1 teaspoon red curry paste (about 5 g)
- 1/4 teaspoon salt (about 1.5 g)
- 1/4 teaspoon black pepper (about 0.5 g)
Method
- Mix the chicken ingredients and marinate for 30-60 minutes.
- Heat the oven to 230°C.
- Toss cauliflower with half the oil and roast for 15 minutes.
- Add broccoli to the tray.
- Thread chicken onto skewers and position above or beside the vegetables.
- Broil or roast for 14-18 minutes, turning once.
- Mix the sauce and serve on the side.
Keeps 4 days refrigerated · 2 months frozen · store the sauce separately
Asparagus
Keto Lemon-Parmesan Asparagus
Makes 4 servings · Day 4 dinner
Ingredients
- 900 g asparagus, trimmed
- 4 tablespoons unsalted butter (about 57 g)
- 1 small shallot (about 40 g), minced
- 2 garlic cloves (about 6 g), minced
- 1 teaspoon lemon zest (about 2 g)
- 1 teaspoon lemon juice (about 5 g)
- 2 teaspoons chopped fresh thyme (about 2 g)
- 1/3 cup shredded Parmesan (about 30 g)
- 1 teaspoon salt (about 6 g)
- 1/2 teaspoon black pepper (about 1 g)
Method
- Heat the oven to 200°C.
- Place asparagus on foil and top with butter, shallot, garlic, salt, pepper, and lemon zest.
- Seal tightly with a second piece of foil.
- Bake for 18 minutes, then rest unopened for 5 minutes.
- Open carefully and finish with thyme, lemon juice, and Parmesan.
This is a light dinner. Pair it with 2 boiled eggs per person (about 100 g without shells) when you need more protein – that adds roughly 140 kcal, 12 g protein, 10 g fat, and 1 g net carb per serving.
Keeps 3 days refrigerated · not for the freezer · best freshly reheated
Roast
Keto Tomato-Coriander Roasted Chicken
Makes 4 servings · Day 5 lunch
Ingredients
- 900 g boneless, skinless chicken breasts
- 1 large cauliflower (about 900 g), cut into florets
- 3 green bell peppers (about 450 g total), sliced
- 3 medium ripe tomatoes (about 450 g total), halved
- 2 tablespoons extra-virgin olive oil (about 27 g)
- 1 teaspoon regular chilli powder or smoked paprika (about 2 g)
- 1 teaspoon ground cumin (about 2 g)
- 1 teaspoon dried oregano (about 1 g)
- 1 teaspoon salt (about 6 g)
- 1/2 teaspoon black pepper (about 1 g)
- 1 cup coriander leaves and tender stems (about 30 g)
- 2 tablespoons lime juice (about 30 g)
- 1/4 teaspoon red pepper flakes (about 0.5 g), optional
- 1 garlic clove (about 3 g)
- 2 tablespoons roasted pumpkin seeds (about 18 g)
Method
- Heat the oven to 220°C.
- Toss the cauliflower, green bell peppers, and tomato halves with olive oil and salt.
- Season the boneless chicken breasts with chilli powder or paprika, cumin, oregano, salt, and pepper.
- Place the chicken on the tray and roast for 22-28 minutes, depending on thickness. Take the chicken out when it is cooked and keep roasting the vegetables for a few minutes if they need it.
- Blend the roasted tomatoes with coriander, lime juice, optional chilli flakes, garlic, and salt.
- Serve the chicken and vegetables with the tomato-coriander salsa and pumpkin seeds.
Keeps 4 days refrigerated · 2 months frozen · the salsa keeps 3-4 days
Shawarma
Keto Chicken Shawarma Wraps
Makes 4 servings · Day 5 dinner
Ingredients
Chicken
- 900 g boneless, skinless chicken thighs
- 2 teaspoons paprika (about 5 g)
- 2 teaspoons ground cumin (about 4 g)
- 2 tablespoons olive oil (about 27 g)
- 1 lemon (about 120 g)
- 1 teaspoon salt (about 6 g)
- 1/2 teaspoon black pepper (about 1 g)
Salad and sauce
- 1/2 small red cabbage (about 300 g), thinly sliced
- 1/2 cup parsley leaves (about 15 g)
- 2 medium tomatoes (about 300 g), sliced
- 1/2 cucumber (about 150 g), diced
- 1 cup full-fat Greek yogurt (about 240 g)
- 2 tablespoons lemon juice (about 30 g)
- 2 garlic cloves (about 6 g), minced
- 1 tablespoon olive oil (about 14 g)
- 1/2 teaspoon salt (about 3 g)
- 1/4 teaspoon black pepper (about 0.5 g)
- 4 keto wraps (about 200 g total; check the package weight)
Method
- Mix the yogurt, lemon juice, garlic, salt, and pepper.
- Toss cabbage and parsley with olive oil, lemon juice, and salt.
- Season the chicken with paprika, cumin, olive oil, salt, and pepper.
- Broil for 16-20 minutes, turning the tray halfway, until browned and cooked.
- Slice the chicken and fill each wrap with chicken, cabbage, tomato, cucumber, and garlic yogurt.
Wrap nutrition varies a lot. This estimate assumes one medium keto wrap of about 4 g net carbs.
Keeps 4 days refrigerated · 2 months frozen · assemble the wraps only when eating
Meatballs
Keto Sesame-Soy Beef Meatballs
Makes 16 meatballs, 4 per serving · Day 6 lunch
Ingredients
Meatballs
- 680 g 90% lean ground beef
- 3/4 cup almond flour (about 72 g)
- 2 large eggs (about 100 g without shells)
- 4 green onions (about 60 g), divided
- 2 tablespoons chilli-garlic sauce with no added sugar (about 30 g)
- 1 tablespoon toasted sesame oil (about 14 g)
- 1 teaspoon salt (about 6 g)
- 1/2 teaspoon black pepper (about 1 g)
Broccoli and quick sesame-soy glaze
- 450 g broccoli florets
- 2 tablespoons avocado or vegetable oil (about 27 g)
- 1 tablespoon toasted sesame oil (about 14 g)
- 2 tablespoons soy sauce (about 30 g)
- 1 tablespoon unseasoned rice vinegar (about 15 g)
- 1 teaspoon allulose or erythritol (about 4 g), optional
- 1/8 teaspoon xanthan gum (about 0.4 g)
- 1 tablespoon sesame seeds (about 9 g)
Method
- Heat the oven to 200°C.
- Mix the meatball ingredients and form 16 meatballs.
- Toss broccoli with oil and salt.
- Roast meatballs and broccoli on one tray for about 20 minutes.
- Whisk soy sauce, rice vinegar, optional sweetener, and xanthan gum until smooth, then stir in the sesame seeds.
- Brush the meatballs with the sesame-soy glaze and broil for 2-3 minutes.
Keeps 4 days refrigerated · 2 months frozen · the broccoli is best kept refrigerated
Mexican
Keto Mexican Avocado Chicken Wraps
Makes 4 servings · Day 6 dinner
Ingredients
Chicken
- 900 g boneless, skinless chicken thighs
- 2 teaspoons smoked paprika (about 5 g)
- 2 teaspoons ground cumin (about 4 g)
- 1 teaspoon chilli powder (about 2 g)
- 1 teaspoon dried oregano (about 1 g)
- 1/2 teaspoon garlic powder (about 1.5 g)
- 2 tablespoons olive oil (about 27 g)
- Juice of 1 lime (about 30 g)
- 1 teaspoon salt (about 6 g)
- 1/2 teaspoon black pepper (about 1 g)
Wrap filling
- 4 keto wraps (about 200 g total; check the package weight)
- 2 avocados (about 300 g edible flesh), sliced
- 1 cup shredded lettuce (about 50 g)
- 2 medium tomatoes (about 300 g), diced
- 1/2 cucumber (about 150 g), diced
- 80 g cheddar, grated
- 1/2 cup full-fat sour cream (about 120 g)
- 1/2 cup fresh coriander leaves (about 15 g)
- 1 lime (about 70 g), cut into wedges
Method
- Coat the chicken with the spices, oil, lime juice, salt, and pepper.
- Broil, roast, or air-fry until browned and cooked through.
- Slice the chicken.
- Fill each wrap with lettuce, tomato, cucumber, chicken, avocado, cheddar, sour cream, and coriander.
Wrap nutrition varies. This estimate assumes one medium keto wrap of about 4 g net carbs.
Keeps 4 days refrigerated · 2 months frozen · add the avocado only when serving
Coriander
Keto Coriander-Lime Chicken Thighs
Makes 4 servings · Day 7 lunch
Ingredients
- 900 g boneless, skinless chicken thighs
- 900 g cauliflower florets
- 2 small shallots (about 80 g total), quartered
- 4 tablespoons extra-virgin olive oil (about 54 g), divided
- 4 teaspoons coriander seeds (about 8 g), toasted and crushed
- 1 teaspoon paprika (about 2 g)
- 1 teaspoon salt (about 6 g)
- 1 teaspoon black pepper (about 2.5 g)
- 3 tablespoons lime juice (about 45 g)
- 2 garlic cloves (about 6 g), finely grated
- 225 g cherry tomatoes, halved
- 2/3 cup chopped coriander (about 20 g)
Method
- Mix crushed coriander, paprika, salt, and pepper.
- Toss cauliflower and shallots with half the oil and some of the spice mix.
- Rub the chicken with the remaining spice mix.
- Put the vegetables in the air fryer and arrange the boneless chicken thighs in a single layer on top.
- Cook at 200°C for 18-24 minutes, stirring the vegetables and turning the chicken halfway.
- Mix lime juice, garlic, and remaining oil.
- Toss the vegetables with the dressing, tomatoes, and coriander.
Keeps 4 days refrigerated · 2 months frozen · the tomatoes are best added fresh
Chimichurri
Keto Chimichurri Flank Steak
Makes 4 servings · Day 7 dinner and Day 8 lunch
Ingredients
- 680 g flank steak
- 2 garlic cloves (about 6 g)
- 1/2 cup chopped parsley (about 30 g)
- 2 green onions (about 30 g), chopped
- 1 tablespoon red wine vinegar (about 15 g)
- 1/4 teaspoon red pepper flakes (about 0.5 g)
- 5 tablespoons olive oil (about 67 g), divided
- 1 teaspoon salt (about 6 g)
- 1/2 teaspoon black pepper (about 1 g)
Method
- Toast the unpeeled garlic in a dry pan for about 5 minutes, then peel it.
- Blend garlic, parsley, green onions, vinegar, red pepper flakes, and 4 tablespoons olive oil.
- Season the steak with salt and pepper.
- Heat the remaining oil in a pan.
- Sear the steak for about 5-7 minutes per side, depending on thickness and how you like it done.
- Rest for 5-10 minutes and slice thinly against the grain.
- Serve with chimichurri.
This one fills two slots. Either cook it twice, or double it to 1.36 kg flank steak and double the sauce. Keep the second batch refrigerated and eat it within 3 days.
Keeps 3 days refrigerated · 2 months frozen · slice only what you need
Kufta
Keto Lamb Kufta Tzatziki Wraps
Makes 4 servings · Day 8 dinner
Ingredients
Kufta
- 570 g ground lamb
- 1/2 cup full-fat Greek yogurt (about 120 g)
- 2 tablespoons minced fresh mint (about 6 g)
- 2 teaspoons lemon juice (about 10 g)
- 2 garlic cloves (about 6 g), minced
- 1 teaspoon ground cumin (about 2 g), optional
- 1 teaspoon salt (about 6 g)
- 1/2 teaspoon black pepper (about 1 g)
Tzatziki and wraps
- 1 cup full-fat Greek yogurt (about 240 g)
- 1/2 cucumber (about 150 g), shredded and squeezed dry
- 1 tablespoon lemon juice (about 15 g)
- 1 tablespoon chopped mint (about 3 g)
- 1 garlic clove (about 3 g), minced
- 2 small tomatoes (about 200 g total), sliced
- 1/2 small red onion (about 60 g), thinly sliced
- 2 cups shredded iceberg lettuce (about 100 g)
- 4 keto wraps (about 200 g total; check the package weight)
Method
- Mix 2 tablespoons yogurt with lamb, mint, lemon juice, garlic, cumin, salt, and pepper.
- Form 8 cylinder-shaped kufta.
- Air-fry at 200°C for about 10-12 minutes, turning near the end.
- Mix the remaining yogurt with cucumber, lemon, mint, garlic, salt, and pepper.
- Fill each keto wrap with 2 kufta, lettuce, tomato, onion, and tzatziki.
Keeps 4 days refrigerated · 2 months frozen · assemble the wraps only when eating
Yogurt
100 g full-fat Greek yogurt
One portion · snack
How
Spoon out 100 g cold, straight from the tub. Nothing added – no honey, no fruit, no granola. A pinch of cinnamon is fine.
Walnuts
10 g walnuts
One portion · snack
How
About seven halves. Weigh it once on a kitchen scale so your eye learns the portion, then you can stop weighing.
Avocado
Half an avocado with salt and lime
One portion · snack
How
Halve the avocado and leave the stone in the half you are saving – it browns more slowly. Salt the other half, squeeze lime over it, eat it out of the skin with a spoon. About 75 g of flesh.
Olives
10 olives (about 40 g)
One portion · snack
How
Ten olives, roughly 40 g drained. Kalamata or green, whichever jar is open.
Cheddar
30 g cheddar
One portion · snack
How
A piece about the size of two thumbs. Cut it off the block rather than eating from the block.
Feta
30 g feta with 50 g cucumber
One portion · snack
How
Slice a short length of cucumber, break the feta over it, add a little olive oil and dried oregano if you like.
Egg
1 boiled egg (about 50 g without shell)
One portion · snack
How
Boil for 8-9 minutes, cool in cold water, peel, salt. Boil the week’s eggs in one go on a Friday evening and keep them in the fridge.
Almonds
15 g almonds
One portion · snack
How
About twelve almonds. Plain or dry-roasted, not honey-roasted.
Halloumi
30 g halloumi
One portion · snack
How
Eat it cold, or dry-fry it for a minute a side in a hot pan with no oil until it blisters.