Personalized Lunch Recipe Vault

## 7-Day Dairy-Free Keto Lunch Meal Plan ### Day 1: Avocado Egg Salad **Ingredients:** - 2 ripe avocados - 4 hard-boiled eggs - 1 tablespoon lemon juice - 2 tablespoons olive oil - Salt and pepper to taste - 1 tablespoon chopped fresh chives **Instructions:** 1. Peel and pit the avocados, then mash them in a bowl. 2. Chop the hard-boiled eggs and add them to the mashed avocado. 3. Add lemon juice, olive oil, salt, and pepper. Mix well. 4. Garnish with chopped chives before serving. **Nutritional Information:** - Calories: 450 - Protein: 12g - Fat: 40g - Carbohydrates: 8g **Tips:** - Serve on a bed of lettuce or with keto-friendly crackers. ### Day 2: Zucchini Noodles with Pesto and Grilled Chicken **Ingredients:** - 2 medium zucchinis - 1 cup cooked, sliced chicken breast - 2 tablespoons dairy-free pesto - 1 tablespoon olive oil - Salt and pepper to taste **Instructions:** 1. Spiralize the zucchinis to create noodles. 2. Heat olive oil in a pan over medium heat. Add zucchini noodles and sauté for 3-4 minutes. 3. Add the cooked chicken and pesto, stirring until well combined. 4. Season with salt and pepper before serving. **Nutritional Information:** - Calories: 400 - Protein: 30g - Fat: 28g - Carbohydrates: 10g **Tips:** - Use store-bought dairy-free pesto for convenience. ### Day 3: Tuna Avocado Lettuce Wraps **Ingredients:** - 1 can tuna in water, drained - 1 ripe avocado - 1 tablespoon lemon juice - Salt and pepper to taste - 4 large lettuce leaves **Instructions:** 1. In a bowl, mash the avocado and mix with lemon juice, salt, and pepper. 2. Add the drained tuna and mix until well combined. 3. Spoon the mixture onto lettuce leaves and wrap. **Nutritional Information:** - Calories: 350 - Protein: 25g - Fat: 25g - Carbohydrates: 6g **Tips:** - Add chopped celery or onion for extra crunch. ### Day 4: Egg and Spinach Stuffed Bell Peppers **Ingredients:** - 2 large bell peppers - 4 eggs - 1 cup fresh spinach, chopped - 1 tablespoon olive oil - Salt and pepper to taste **Instructions:** 1. Preheat oven to 375°F (190°C). 2. Cut the tops off the bell peppers and remove seeds. 3. In a pan, heat olive oil and sauté spinach until wilted. 4. Beat eggs and mix with spinach, salt, and pepper. 5. Fill each bell pepper with the egg mixture. 6. Bake for 25-30 minutes until eggs are set. **Nutritional Information:** - Calories: 300 - Protein: 20g - Fat: 20g - Carbohydrates: 10g **Tips:** - Serve with a side of sliced avocado. ### Day 5: Chicken Avocado Salad **Ingredients:** - 1 cup cooked chicken breast, diced - 1 ripe avocado, diced - 1/4 cup cherry tomatoes, halved - 1 tablespoon lime juice - 2 tablespoons olive oil - Salt and pepper to taste **Instructions:** 1. In a bowl, combine chicken, avocado, and cherry tomatoes. 2. Drizzle with lime juice and olive oil. 3. Season with salt and pepper, then toss gently. **Nutritional Information:** - Calories: 450 - Protein: 30g - Fat: 35g - Carbohydrates: 12g **Tips:** - Add fresh cilantro for extra flavor. ### Day 6: Shrimp and Avocado Salad **Ingredients:** - 1 cup cooked shrimp - 1 ripe avocado, diced - 1/4 cup cucumber, diced - 1 tablespoon lemon juice - 2 tablespoons olive oil - Salt and pepper to taste **Instructions:** 1. In a bowl, combine shrimp, avocado, and cucumber. 2. Drizzle with lemon juice and olive oil. 3. Season with salt and pepper, then toss gently. **Nutritional Information:** - Calories: 400 - Protein: 25g - Fat: 30g - Carbohydrates: 8g **Tips:** - Serve chilled for a refreshing meal. ### Day 7: Eggplant and Avocado Stack **Ingredients:** - 1 medium eggplant, sliced into rounds - 1 ripe avocado, sliced - 2 tablespoons olive oil - Salt and pepper to taste - 1 tablespoon balsamic vinegar **Instructions:** 1. Preheat oven to 400°F (200°C). 2. Brush eggplant slices with olive oil, season with salt and pepper, and bake for 20 minutes. 3. Layer baked eggplant slices with avocado slices. 4. Drizzle with balsamic vinegar before serving. **Nutritional Information:** - Calories: 350 - Protein: 5g - Fat: 30g - Carbohydrates: 15g **Tips:** - Add a sprinkle of sesame seeds for extra texture. This meal plan provides a variety of simple, dairy-free keto lunches that are easy to prepare and packed with flavor. Enjoy your meals!