Personal Meal Plan · May 2026

The Keto
& Carnivore
Master Plate

143 dishes across Western, strict carnivore, Filipino & pan-Asian kitchens — with macros and watch-outs.

Western

Carnivore

Filipino

Asian

Keto-friendly · ≤10g net carbs per serving when prepared correctly.

Carnivore · animal products only · automatically keto.

Western Keto

47 dishes

Breakfast · 12

Bacon & eggs

Fried eggs + bacon strips.

P 25F 30C 0

Scrambled eggs in butter

3 eggs scrambled in 1 tbsp butter.

P 18F 22C 1

Cheese omelette

3 eggs + 30g cheddar + butter.

P 25F 32C 2

Spinach & feta frittata

Eggs, spinach, feta, cream.

P 22F 28C 4

Avocado + fried eggs

Half avocado, 2 eggs, salt & pepper.

P 15F 30C 4

Smoked salmon + cream cheese

80g salmon + 40g cream cheese + dill.

P 20F 22C 2

Sausage patties + eggs

Check sausage for sugar/fillers.

P 25F 35C 2

Chia coconut pudding

Chia + full-fat coconut milk + vanilla.

P 6F 20C 5

Keto pancakes

Almond flour, eggs, cream cheese.

P 12F 25C 4

Bulletproof coffee

Coffee + butter + MCT oil.

P 0F 25C 0

Coconut flour waffles

Coconut flour, eggs, butter.

P 10F 22C 5

Cottage cheese + walnuts

150g full-fat cottage cheese.

P 18F 20C 5

Lunch · 9

Cobb salad

Bacon, egg, chicken, avocado, blue cheese.

P 35F 45C 6

Caesar salad (no croutons)

Check dressing for sugar.

P 30F 30C 4

Bunless cheeseburger

Patty, cheese, bacon, lettuce wrap.

P 35F 40C 3

Tuna salad + avocado

Canned tuna, mayo, avocado, celery.

P 28F 30C 4

Chicken lettuce wraps

Coconut aminos, not hoisin.

P 30F 18C 5

Antipasto plate

Salami, prosciutto, cheeses, olives.

P 30F 40C 4

Egg salad on cucumber

Boiled eggs + mayo, cucumber rounds.

P 18F 25C 3

Chicken Caesar wraps

Caesar, wrapped in lettuce.

P 35F 30C 4

Beef carpaccio

Raw beef, olive oil, parmesan, rocket.

P 28F 25C 2

Dinner · 16

Ribeye (pan-seared)

300g ribeye, butter, salt.

P 55F 60C 0

NY strip + garlic butter

250g strip + compound butter.

P 50F 40C 0

T-bone + asparagus

Butter-finished, grilled asparagus.

P 55F 50C 4

Pork chops + cauli mash

Bone-in chops, mashed cauli.

P 45F 35C 6

BBQ ribs (dry rub)

No sweet BBQ sauce.

P 50F 55C 1

Chicken thighs + broccoli

Skin-on, bone-in.

P 45F 30C 5

Baked salmon + lemon butter

200g fillet, butter, lemon, dill.

P 40F 28C 1

Butter-poached shrimp

Prawns, garlic, butter, parsley.

P 30F 25C 1

Zucchini lasagna

No sugar in sauce.

P 35F 30C 8

Shepherd's pie (cauli top)

Beef/lamb mince + cauli mash.

P 40F 30C 7

Keto chili (no beans)

Beef mince, tomato, chili, cheese.

P 40F 28C 6

Stuffed bell peppers

Beef + cheese + cauli rice.

P 35F 28C 7

Cauli mac & cheese

Cauli, cream, cheddar.

P 18F 30C 6

Chicken cordon bleu

Almond crumb breading.

P 45F 32C 4

Beef stroganoff (zoodles)

Beef strips, mushrooms, sour cream.

P 40F 30C 5

Salmon + creamed spinach

Salmon, spinach, heavy cream.

P 40F 35C 4

Snacks · 10

Hard-boiled eggs

2 eggs + salt.

P 12F 10C 1

Deviled eggs

Mayo, mustard, paprika.

P 12F 18C 1

Cheese cubes

30g cheddar.

P 8F 9C 0

Pork rinds / chicharrón

Plain, no seasoning sugar.

P 17F 9C 0

Beef jerky (sugar-free)

Most commercial jerky has sugar.

P 13F 1C 1

Macadamia nuts

30g.

P 3F 22C 2

Pecans / walnuts

30g.

P 4F 20C 2

Fat bombs

Coconut + cocoa + stevia.

P 1F 12C 1

Olives

10 Kalamata or green.

P 0F 7C 1

Avocado + salt

Half avocado.

P 2F 15C 2

Carnivore

24 dishes

Beef & Lamb · 12

Ribeye, butter-basted

Fatty cut, salt, butter.

P 50F 60C 0

Ground beef patties 80/20

Plain, salt, optional egg.

P 35F 35C 0

Beef tongue (boiled)

Slow-boiled, sliced.

P 25F 22C 0

Beef heart skewers

Cubed, grilled hot & fast.

P 30F 15C 0

Pan-seared liver

Flash-cooked in butter.

P 30F 12C 4

Liver pâté

Liver + butter + salt blended.

P 12F 25C 3

Oxtail (braised)

Slow-cooked, salt only.

P 30F 40C 0

Bone marrow (roasted)

Split femur bones.

P 8F 35C 0

Bone broth

Slow-simmered bones, salt.

P 10F 5C 0

Lamb chops

Pan-seared, salt, butter.

P 30F 35C 0

Lamb shoulder, slow roasted

Salt-rubbed, low & slow.

P 45F 50C 0

Steak tartare

Raw beef, egg yolk, salt.

P 30F 18C 0

Pork & Poultry · 5

Pork belly, slow roasted

Salt-cured, crackling skin.

P 30F 55C 0

Pork chops (plain)

Bone-in, butter, salt.

P 40F 25C 0

Bacon (sugar-free)

Check label for sugar.

P 12F 18C 0

Chicken wings (plain)

Salt, butter, no sauce.

P 30F 25C 0

Chicken thighs, plain

Pan-fried in own fat.

P 35F 30C 0

Fish & Other · 7

Sardines in oil

Tin of sardines.

P 22F 12C 0

Mackerel (smoked / pan)

Fatty fish, salt.

P 30F 25C 0

Oysters (raw or grilled)

6 oysters.

P 8F 2C 4

Salmon (any prep)

200g fillet.

P 40F 25C 0

Eggs (any prep)

3 eggs in tallow or butter.

P 18F 18C 1

Tallow-fried steak

Beef tallow + salt + ribeye.

P 50F 65C 0

Sweetbreads

Blanched, pan-fried in butter.

P 25F 20C 0

Filipino

33 dishes

All assume: no rice (sub cauliflower rice or skip), no banana ketchup, no sugar in marinades, coconut aminos in place of sweetened soy.

Silog Breakfasts · 5

Tapsi (tapa + egg)

Sugar-free cure required.

P 35F 20C 3

Tocsi (tocino + egg)

Use erythritol, not sugar.

P 30F 25C 4

Longsi (longganisa + egg)

Most commercial brands have sugar.

P 28F 28C 3

Egg + tuyo (dried fish)

Crispy tuyo + vinegar.

P 30F 18C 1

Daing na bangus + egg

Marinated milkfish, split & fried.

P 35F 22C 2

Mains · Adobo · Inihaw · Soups · 23

Sisig (pork)

Pork face + chili + calamansi + egg.

P 35F 30C 4

Lechon kawali

Deep-fried pork belly cubes.

P 30F 45C 0

Lechon (whole roast)

Plain, no lechon sauce.

P 35F 50C 0

Crispy pata

Deep-fried pork knuckle.

P 40F 50C 1

Bagnet

Ilocano crispy pork belly.

P 30F 50C 0

Chicken adobo

No sugar. Coconut aminos.

P 40F 25C 3

Pork adobo

Pork belly version.

P 40F 40C 3

Adobong pusit

Squid + ink + vinegar.

P 30F 12C 4

Adobo sa gata

Chicken adobo + coconut milk.

P 38F 35C 4

Sinigang na baboy

Skip taro & gabi.

P 35F 25C 6

Sinigang na hipon

Prawn version.

P 30F 8C 6

Bulalo

Skip corn. Cabbage OK.

P 40F 35C 5

Nilagang baka

Skip potato.

P 40F 25C 6

Inihaw na liempo

Sugar-free marinade.

P 30F 45C 2

Inihaw na manok

Grilled chicken, aminos.

P 40F 25C 2

Chicken inasal

Bacolod-style + annatto oil.

P 40F 28C 3

Bistek Tagalog

Beef + soy + calamansi + onion.

P 40F 22C 4

Beef caldereta (mod)

Skip potato & sweet liver spread.

P 35F 30C 6

Kare-kare (modified)

Oxtail + peanut sauce + bok choy.

P 35F 40C 8

Pork BBQ skewers

Sugar-free marinade.

P 30F 25C 3

Chicharon (plain)

Pork rinds.

P 17F 9C 0

Chicharong bulaklak

Crispy pork mesentery.

P 20F 30C 0

Dinuguan

Pork blood stew + offal.

P 35F 30C 3

Bopis

100

Spicy minced lungs & heart.

P 30F 25C 3

Pinapaitan

101

Goat innards, Ilocano bile soup.

P 30F 25C 2

Sinugba

102

Cebuano grilled meats, plain.

P 40F 30C 1

Kinilaw

103

Raw fish + vinegar + chili.

P 30F 8C 3

Lumpiang ubod (decon)

104

Heart of palm + pork, no wrapper.

P 20F 15C 6

Pan-Asian

39 dishes

Universal swaps: coconut aminos → soy. Erythritol → sugar. Cauliflower rice / shirataki → rice & noodles. Check all sauces for hidden sugar.

Japanese · 10

Yakitori (sugar-free tare)

105

Chicken skewers, homemade glaze.

P 30F 15C 3

Sashimi

106

Raw fish, soy on side.

P 35F 8C 0

Beef tataki

107

Seared rare beef + ponzu.

P 30F 18C 2

Salmon teriyaki (SF)

108

Erythritol glaze.

P 38F 25C 3

Tonkatsu (almond crumb)

109

Pork cutlet, low-carb breading.

P 40F 35C 4

Shabu-shabu

110

Beef/pork hotpot in dashi.

P 40F 25C 4

Sukiyaki (sugar-free)

111

Beef hotpot, erythritol sub.

P 40F 30C 5

Chicken karaage

112

Almond flour coating.

P 35F 25C 3

Tamagoyaki (sugar-free)

113

Rolled omelette.

P 12F 12C 2

Tonkotsu (no noodles)

114

Bone broth + chashu + egg.

P 25F 25C 4

Korean · 9

Samgyupsal

115

Pork belly + lettuce wraps.

P 35F 45C 4

Bulgogi (sugar-free)

116

Beef in aminos + sesame.

P 40F 25C 4

Galbi (sugar-free)

117

Short rib, sugar-free marinade.

P 40F 35C 3

Bossam

118

Boiled pork belly wraps.

P 40F 50C 3

Sundubu jjigae

119

Soft tofu stew, no rice.

P 25F 18C 6

Galbitang

120

Short rib soup, no glass noodles.

P 35F 25C 4

Yukhoe

121

Korean steak tartare.

P 30F 18C 2

Godeungeo gui

122

Salt-grilled mackerel.

P 35F 25C 0

Korean fried chicken

123

Plain or garlic-butter only.

P 35F 28C 4

Thai · 7

Larb (gai / moo)

124

Skip toasted rice.

P 30F 15C 4

Gai yang

125

Thai grilled chicken.

P 40F 25C 2

Tom yum (no sugar)

126

Hot-sour prawn soup.

P 25F 10C 5

Tom kha gai

127

Coconut chicken soup.

P 30F 30C 5

Massaman beef (mod)

128

SF paste, no potato.

P 35F 35C 6

Pad krapow (no rice)

129

Mince + holy basil + chili.

P 30F 22C 4

Kor moo yang

130

Thai grilled pork neck.

P 35F 30C 3

Chinese · Cantonese · 9

Siu yuk

131

Cantonese crispy pork belly.

P 30F 50C 0

Char siu (sugar-free)

132

Erythritol marinade.

P 35F 25C 3

Roasted duck (plain)

133

No pancake or hoisin.

P 35F 40C 1

Steamed fish ginger-scallion

134

Soy finish, minor carb.

P 35F 15C 2

Beef stir-fry

135

No cornstarch, no sugar.

P 35F 25C 5

Hot pot (SF broth)

136

No noodles or starchy balls.

P 40F 25C 5

Egg drop soup

137

Chicken broth + egg ribbons.

P 8F 5C 2

Mongolian beef (SF)

138

Keto remake of classic.

P 35F 25C 4

Salt & pepper squid

139

Almond batter or none.

P 25F 18C 3

Vietnamese · 4

Bò lúc lắc

140

Shaking beef + watercress.

P 40F 30C 4

Lemongrass pork

141

Sugar-free marinade.

P 35F 28C 3

Phở broth (no noodles)

142

Beef broth + brisket + herbs.

P 30F 15C 4

Bún chả deconstructed

143

Pork patties + herbs, no rice.

P 35F 28C 4

Cheat Sheet

Swaps + Traps

Smart Swaps

Rice → cauliflower rice or skip.
Noodles → shirataki, zoodles, cabbage strips.
Soy sauce → coconut aminos.
Sugar → erythritol, allulose, monk fruit. Avoid maltitol.
Breading → almond flour, coconut flour, pork rinds.

Hidden Sugar Traps

BBQ sauce, teriyaki, hoisin, oyster sauce.
Banana ketchup — Filipino staple, not keto. Sub tomato paste + vinegar + spice.
Commercial longganisa, tocino, tapa.
Korean ssamjang, Thai sweet chili, plum sauce.
“Healthy” granola, “lite” yoghurt.

NZ Sourcing

Pak'nSave / Countdown — meat, eggs, dairy, cauliflower, almond flour.
Asian grocer — coconut aminos, shirataki, kimchi, gochujang, Korean cuts.
Filipino grocer — liempo, Datu Puti vinegar, tuyo, pork blood, longganisa (label-read).
Butcher — ribeye, oxtail, organ meats (heart, liver, tongue), bone marrow.

Reality check: macros are home-portion approximations. Restaurant versions are typically +5–10g carbs over your home version. Weigh and log on Cronometer / MyFitnessPal for precision.

Sources

Diet Doctor · Wholesome Yum · Paleo Pro · Carnivore Aurelius · Belo Medical · Taste Philippines · Asian Keto Kitchen · Headbanger's Kitchen · Primal Edge Health.

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