This week, I’m diving into a shellfish-heavy keto plan to for a coastal vibe. I’ve loaded it with shrimp, crab, scallops, and clams, mixed with your fave spinach and some peppery arugula for variety. Electrolytes are steady—potassium around 3,500-4,000 mg, sodium 3,000-4,000 mg, magnesium 300-350 mg—so we’re good without overdoing it. A little beef and pork sneak in for balance, but it’s all about the sea here. Simple, tasty, and keto—let’s enjoy the coast together!
Shopping List
You\’ll Need
Proteins
- Eggs (5+)
- Shrimp (26 oz, ~1.5 lbs)
- Lump crab meat (24 oz)
- Scallops (16 oz, ~1 lb)
- Clams (18 oz, fresh or canned)
- Ground beef (12 oz)
- Pork chops (8 oz, ~2 chops)
- Bones for broth (optional)
Vegetables
- Spinach (7.5 cups)
- Arugula (6 cups)
- Zucchini (3 cups or 2-3 medium)
Dairy & Fats
- Butter (1 stick+)
- Olive oil (1 tbsp)
Pantry
- Salt
- Pepper
- Pumpkin seeds (roasted, salted, 1 cup)
- Almonds (salted, 6 oz)
Day 1
Potassium: ~3,700 mg | Sodium: ~3,300 mg | Magnesium: ~320 mg
Breakfast: Shrimp & Spinach Scramble
(900 mg K, 900 mg Na, 90 mg Mg)
- 4 oz shrimp (peeled)
- 1 cup spinach
- 1 tbsp butter
- Salt/pepper
Sauté shrimp in butter, add spinach, scramble together.
Lunch: Crab & Arugula Salad
(1,100 mg K, 1,000 mg Na, 80 mg Mg)
- 6 oz lump crab meat
- 1 cup arugula
- 1 tbsp olive oil
- Salt
Toss crab with arugula and oil, season.
Dinner: Beef & Spinach Skillet
(1,000 mg K, 900 mg Na, 80 mg Mg)
- 4 oz ground beef
- 1 cup spinach
- 1 tbsp butter
- Salt
Brown beef, add spinach and butter.
Snack: Almonds
(700 mg K, 500 mg Na, 70 mg Mg)
- 1 oz salted almonds
Day 2
Potassium: ~3,900 mg | Sodium: ~3,600 mg | Magnesium: ~340 mg
Breakfast: Scallops & Arugula
(1,000 mg K, 1,100 mg Na, 90 mg Mg)
- 4 oz scallops
- 1 cup arugula
- 1 tbsp butter
- Salt
Sear scallops in butter, serve over arugula.
Lunch: Shrimp & Spinach Stir-Fry
(1,100 mg K, 1,000 mg Na, 90 mg Mg)
- 6 oz shrimp
- 1 cup spinach
- 1 tbsp butter
- Salt/pepper
Sauté shrimp and spinach in butter.
Dinner: Pork & Zucchini
(900 mg K, 900 mg Na, 80 mg Mg)
- 4 oz pork chop
- 1 cup zucchini (sautéed in 1 tbsp butter)
- Salt
Pan-fry pork, sauté zucchini.
Snack: Pumpkin Seeds
(900 mg K, 600 mg Na, 80 mg Mg)
- 1/4 cup roasted, salted pumpkin seeds
Day 3
Potassium: ~3,800 mg | Sodium: ~3,400 mg | Magnesium: ~330 mg
Breakfast: Crab & Spinach Omelette
(900 mg K, 900 mg Na, 80 mg Mg)
- 2 eggs
- 4 oz lump crab meat
- 1/2 cup spinach
- 1 tbsp butter
- Salt
Mix crab and spinach with eggs, cook in butter.
Lunch: Shrimp & Arugula Bowl
(1,200 mg K, 1,100 mg Na, 90 mg Mg)
- 6 oz shrimp
- 1 cup arugula
- 1 tbsp butter
- Salt
Sauté shrimp in butter, serve over arugula.
Dinner: Clams in Bone Broth
(1,000 mg K, 900 mg Na, 80 mg Mg)
- 6 oz clams (fresh or canned)
- 1 cup bone broth
- 1 tbsp butter
- Salt
Simmer clams in broth and butter for 10 min.
Snack: Almonds
(700 mg K, 500 mg Na, 70 mg Mg)
- 1 oz salted almonds
Day 4
Potassium: ~3,600 mg | Sodium: ~3,200 mg | Magnesium: ~310 mg
Breakfast: Scallops & Spinach
(900 mg K, 900 mg Na, 80 mg Mg)
- 4 oz scallops
- 1 cup spinach
- 1 tbsp butter
- Salt
Sear scallops, sauté spinach, combine.
Lunch: Crab & Zucchini Cakes
(1,000 mg K, 900 mg Na, 80 mg Mg)
- 6 oz lump crab meat
- 1 cup shredded zucchini
- 1 egg
- 1 tbsp butter
- Salt
Mix crab, zucchini, and egg, form patties, fry in butter.
Dinner: Beef & Arugula Skillet
(1,000 mg K, 900 mg Na, 80 mg Mg)
- 4 oz ground beef
- 1 cup arugula
- 1 tbsp butter
- Salt
Brown beef, add arugula and butter last minute.
Snack: Pumpkin Seeds
(700 mg K, 500 mg Na, 70 mg Mg)
- 1/4 cup roasted, salted
Day 5
Potassium: ~3,900 mg | Sodium: ~3,700 mg | Magnesium: ~340 mg
Breakfast: Shrimp & Arugula Frittata
(1,000 mg K, 1,100 mg Na, 90 mg Mg)
- 2 eggs
- 4 oz shrimp
- 1 cup arugula
- 1 tbsp butter
- Salt
Sauté shrimp and arugula, add eggs, bake at 350°F for 15 min.
Lunch: Clams & Spinach Soup
(1,200 mg K, 1,200 mg Na, 90 mg Mg)
- 6 oz clams
- 1 cup spinach
- 1 cup bone broth
- Salt
Simmer clams and spinach in broth for 15 min.
Dinner: Scallops & Zucchini
(900 mg K, 900 mg Na, 80 mg Mg)
- 4 oz scallops
- 1 cup zucchini (sautéed in 1 tbsp butter)
- Salt
Sear scallops, sauté zucchini, serve together.
Snack: Almonds
(800 mg K, 500 mg Na, 80 mg Mg)
- 1 oz salted almonds
Day 6
Potassium: ~3,700 mg | Sodium: ~3,400 mg | Magnesium: ~320 mg
Breakfast: Crab & Spinach Cakes
(900 mg K, 900 mg Na, 80 mg Mg)
- 4 oz lump crab meat
- 1 cup spinach (chopped)
- 1 egg
- 1 tbsp butter
- Salt
Mix crab, spinach, and egg, form patties, fry in butter.
Lunch: Shrimp & Arugula Skillet
(1,100 mg K, 1,100 mg Na, 90 mg Mg)
- 6 oz shrimp
- 1 cup arugula
- 1 tbsp butter
- Salt
Sauté shrimp, add arugula last minute.
Dinner: Pork & Spinach
(1,000 mg K, 900 mg Na, 80 mg Mg)
- 4 oz pork chop
- 1 cup spinach (sautéed in 1 tbsp butter)
- Salt
Pan-fry pork, sauté spinach.
Snack: Pumpkin Seeds
(700 mg K, 500 mg Na, 70 mg Mg)
- 1/4 cup roasted, salted
Day 7
Potassium: ~3,800 mg | Sodium: ~3,500 mg | Magnesium: ~330 mg
Breakfast: Scallops & Spinach
(900 mg K, 900 mg Na, 80 mg Mg)
- 4 oz scallops
- 1 cup spinach
- 1 tbsp butter
- Salt
Sear scallops, sauté spinach, combine.
Lunch: Clams & Arugula Broth
(1,200 mg K, 1,200 mg Na, 90 mg Mg)
- 6 oz clams
- 1 cup arugula
- 1 cup bone broth
- Salt
Simmer clams in broth, add arugula last 2 min.
Dinner: Beef & Zucchini Stir-Fry
(1,000 mg K, 900 mg Na, 80 mg Mg)
- 4 oz ground beef
- 1 cup zucchini
- 1 tbsp butter
- Salt
Brown beef, add zucchini and butter.
Snack: Almonds
(700 mg K, 500 mg Na, 80 mg Mg)
- 1 oz salted almonds
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