100% EBT-Friendly

Made by Reina Bueso, BSN-RN (Ketovore-RN)

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A full day of rich, satisfying ketovore meals designed to keep you fueled and focused. Each recipe is high in protein and healthy fats, low in carbs, and absolutely delicious.

Meal 1: Ribeye with Melted Cheddar & Grilled Onions

Serves 1 • Time 20 minutes

Ingredients

• □ 1 ribeye steak (10-12 oz)
• □ ½ cup shredded cheddar cheese
• □ ½ small onion, sliced
• □ 1-2 tbsp cooking oil (butter, tallow, or avocado oil)
• □ Salt and pepper to taste

Directions

1. Remove ribeye from refrigerator 30 minutes before cooking to bring to room temperature. Pat dry with paper towel.
2. Season generously with salt and pepper on both sides.
3. Heat a cast iron skillet over high heat until smoking. Add 1 tbsp oil.
4. Sear steak for 3-4 minutes per side for medium-rare, or until desired doneness.
5. In the last minute of cooking, top with shredded cheddar and cover pan to melt.
6. Meanwhile, in a separate pan, cook sliced onion in butter or oil over medium heat until caramelized, about 8-10 minutes.
7. Remove steak from pan and let rest 5 minutes. Top with grilled onions and serve.

Meal 2: Ketovore Plate – Chicken Livers, Thigh & Broccoli Salad

Serves 1 • Time 35 minutes

Ingredients

• □ ¼ lb chicken livers
• □ 1 chicken thigh (bone-in or boneless)
• □ ½ small onion, sliced (for livers)
• □ 2 cups chopped broccoli
• □ 4-5 slices bacon
• □ 2-3 hard-boiled eggs
• □ ½ cup shredded cheese (for salad)
• □ 1 cup mayonnaise
• □ 2 tbsp apple cider vinegar
• □ 2 tbsp sugar-free sweetener
• □ Cooking oil, salt, pepper

Directions

1. First, make the broccoli salad: Wash and chop broccoli into bite-sized florets.
2. Cook bacon until crispy, then crumble into bits.
3. Hard-boil eggs, then chop.
4. In a small bowl, mix dressing: 1 cup mayo, 2 tbsp apple cider vinegar, and 2 tbsp sugar-free sweetener. Whisk until smooth.
5. In a large bowl, combine broccoli, bacon bits, chopped eggs, and shredded cheese. Add dressing and mix well. Refrigerate while cooking meats.
6. Grill the chicken thigh: Season chicken thigh with salt and pepper. Heat oil in a skillet over medium-high heat. Cook skin-side down first for 6-8 minutes until golden and crispy. Flip and cook another 5-7 minutes until cooked through. Set aside.
7. Cook the chicken livers: In the same pan, add a little more oil if needed. Add sliced onion and cook until soft. Add chicken livers and cook 3-4 minutes per side until browned but still slightly pink inside (do not overcook).
8. Arrange chicken thigh, livers with onions, and a generous scoop of broccoli salad on a plate. Serve warm.

Complete Shopping List

Ingredients:

0.5x

1x

2x

4x

 

Protein

•   1 10-12 oz ribeye steak
•   1/4 lb chicken livers
•   1 bone-in chicken thigh (or boneless)
•   4-5 slices bacon
•   3-4 large eggs

 

Produce

•   1 large onion
•   1 large heads broccoli

 

Condiments, Pantry, & Dairy

•   1/2 cup shredded cheese
•   1 cup mayonnaise
•   2 tbsp apple cider vinegar
•   2 tbsp sugar-free sweetener
•   2-3 tbsp cooking oil
•   salt (to taste)
•   pepper (to taste)
•   garlic powder (optional, to taste)

Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.