Super Easy Keto Meal Plan

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Fluffy Low Carb Pancake Recipe

30-Day EASY Keto Challenge (Full Meal Plan to Follow)

Nutrition: 260 Calories, 19 grams fat, 13 grams carbohydrates, and 10 grams protein

Pancakes are a delicious breakfast staple and one of the best items to meal prep ahead of time. This is no different for pancakes that fit into your keto diet. This simple recipe uses a combination of eggs, almond, and coconut flour to yield deliciously fluffy, keto-friendly pancakes.

Delicious & Easy Keto Recipes To Meal Prep

Here is your list of simple and easy keto meals to help make your food prep easy, enjoyable, and most importantly delicious!

You can choose to pick from a few of the recipes below to batch cook, and then mix those meals with various proteins, keto-approved vegetables, and high-fat sauces.

Keto Made Easy: Basics Of The Keto Diet

The purpose of the ketogenic diet is to put your body into a state of ketosis: burning fat for energy. Ketosis provides a host of health benefits, including weight loss and cognitive benefits.

Keto is a low-carb, high-fat diet. Most people can enter ketosis following these macronutrient guidelines:

  • 70-80% of calories should come from fat
  • 20-25% of calories should come from protein
  • 5-10% of calories should come from carbohydrates

On a ketogenic diet, you might only consume 30 grams of total carbs. This starves your body of carbohydrates, which would otherwise be converted into glucose in the liver. With no glucose available, your body burns ketones as its primary energy source, transitioning your body into a fat-burning state.

Also Check: Keto Diets For Weight Loss

Keto Meal Prep Ideas: Getting Started

The first step to creating amazing and easy low carb lunch ideas for meal prep is making sure you have the right tools for the job. We personally love to use glass containers that store well, can be reheated, and can even go in the freezer too.

Meal prepping in advance and batch cooking your low carb lunches makes sticking to a healthy lifestyle so much easier. Heres a list of our favorite meal prep resources:

Plastic BPA free meal prep containers We love these, especially for meals that dont need to be reheated, but even if they do, theyre BPA free. Buying a sturdy plastic container is the least expensive way for low carb and keto meal prep.

Glass Meal Prep Containers 5 pack Glass meal prep containers work great for your low carb lunch, they heat well and are very sturdy. The downside to using glass is theyre heavier, they cost more, and dont stack as well as the plastic containers.

Brandon Hearn has a highly rated Keto Meal Prep Cookbook you can actually read for FREE if you have an . If you dont have Amazon Kindle you can also try it one month for free to download lots of healthy and low carb cookbooks. Thats what we did to download free travel books before we went to Europe last summer.

Low Carb Salmon Patties Recipe With Chimichurri Sauce

The Best Super Easy Keto Meal Plan For Your Week

Nutrition: 310 Calories, 19 grams fat, 5 grams carbohydrates, and 29 grams protein.

Chimichurri sauce is one of those sauces that goes well with most proteins and dishes. Aside from having only 1 gram of carbohydrates, chimichurri pairs great with these low-carb salmon patties you can make in bulk and use as needed throughout your week.

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Simple Delicious Keto Dinners

Easy keto dinner recipes follow one very basic principle: lean protein, plus a low-carb vegetable side, plus a green salad. You can also mix things up with casseroles, salads, or other low-carb, high-fat dishes, such as:

  • Sausage ragu over sautéed zoodles
  • Ground beef-stuffed peppers
  • Ham-and cheese-stuffed chicken breasts with loaded broccoli
  • Hamburger steaks with mashed cauliflower
  • Lettuce wraps with chicken, peanuts, and low-carb dressing

A lot of folks find that batch cooking once or twice a week saves a tremendous amount of time and keeps you from spending every evening in the kitchen, Weaver says. When keto meal planning, you want to follow general good meal planning practices, like shopping for the weeks food all at once, which helps to save money, and prepping your vegetables when you get home. These 10 keto recipes are so good youll forget youre on a diet.

For Bodybuilders Or Athletes: Cyclical Ketogenic Diet

The cyclical ketogenic diet involves alternating days of strict keto and high-carb consumption. For example, a week on CKD would involve eating 20-50 grams of carbs for five consecutive days, then eating a high-carb diet for two days.

Browse our curated collection of fan-favorites and discover your new favorite snack or supplement.

Athletes who follow a high-intensity, high-volume training schedule would be best suited for this approach. The goal of CKD is to completely deplete muscle glycogen between the carb loads while the TKD has a goal of maintaining muscle glycogen at a moderate level.

To follow the SKD, try this schedule:

  • For five days: Consume 20-50 grams of carbs per day
  • For two days: Consume over 100 grams of carbs per day
  • Following your two days of carb loading, return to restricting carbs to 20-50 grams

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Bbq Chicken Pizza With Cauliflower Crust

Nutrition: 250 Calories, 10.5 grams fat, 13 grams carbohydrates, and 25 grams protein.

With a super simple cauliflower crust recipe, and a combination of a low-carb and no-sugar BBQ sauce, this recipe is excellent for whenever you are craving a pizza but still want to stick to your keto goals and stay in ketosis!

Low Carb Cauliflower Mac N’ Cheese Recipe W/steak

Simple Keto Meal Plan For The Week – Burn Fat and Lose Weight

Nutrition with 4 ounces steak: 342 Calories, 21 grams fat, and 27 grams protein.

This keto mac n’ cheese recipe is absolutely excellent with its mix of cheeses made on a base of cauliflower that is perfect when paired with steak. You will hit all your macros, fat, carbs, and protein making it a complete quick and easy meal.

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Low Carb Meal Plan Notes:

  • If you dont like something in the plan below, browse the keto breakfast, keto lunch, or keto dinner recipe archives to swap out whatever you want.
  • This is a keto diet meal plan, but it can work for low carb, too! If you have more room for carbs, feel free to add some low carb fruit and snacks to round out your plan.
  • Many people approach keto breakfast and snacks differently , so this simple keto meal plan offers a breakfast recipe suggestion thats easy to swap, plus room in the macros to add optional keto snacks to each day.
  • Macro counts assume the standard serving size listed for each recipe.
  • Scroll down below the plan for instructions on how to get the grocery list for this free keto meal plan!

Simple Keto Chile Recipe

Nutrition: 440 Calories, 25 grams fat, 11 grams carbohydrates, and 36 grams of protein.

Classic chili recipes are usually bean-heavy, and unfortunately, beans are starchy vegetables that are not so keto-friendly. To make a simple low-carb chili recipe, drop the beans and purchase more meat than you would normally. You can also mix in some low-carbohydrate vegetables such as cauliflower, zucchini, or cabbage!

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Keto Diet Plan For Beginners

On the keto diet, by eating mostly fat, you will actually lose weight, have more energy, feel far less hungry, and even think more clearly!

Fat has become such an ugly word in our society because weve been ingrained with this idea that fat makes you fat and will ultimately be the death of you should you consume too much of it.

To the contrary, experts and keto followers are weighing in and suggesting that it is actually our carb addiction that is the sneaky perpetrator for weight gain.

Sure carbs may feel friendly and sweet to consume, but they are your foe in hiding and trying to take you down one donut at a time.

Ever noticed that the more carbs you consume, the more you want and the hungrier you feel? Yeah, thats carbs for you. Delectable but highly deceiving little creatures.

When we dont burn off all the carbs we eat through exercise and activity, our bodies end up converting that stored energy to fat because it hasnt been used. Fat, on the other hand, is immensely satisfying and filling to eat and your body will naturally tell you when it has had enough.

So lets drop the bread, pasta, and cakes and eat more fat to be less well, fat!

If you dont want a sluggish body to turn into your ultimate demise, a keto diet plan may be your ticket.

Pro-tip: to start a keto diet, the easiest way to do this is to make sure you that you are consuming enough healthy fats like coconut oil and avocados so that you dont feel hungry during this transition.

Just Like The Real Thing Lasagna

15 Super Easy Keto Meal Prep Recipes

Lasagnas are amazing as freezer meals. If you are on a low carb diet, you can cook a fake lasagne that isnt high in carbs and freeze it up for the future.

Thatll ensure that the next time you need a quick dinner meal, you can cook it very quickly. Also, you can easily meal prep it and bring it to work.

Its one of those dishes that you can easily heat up and make the rest of the office jealous. It does taste amazing, even better than the real lasagna .

Per Serving:

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Your 3 Day Keto Kickstart Meal Plan & Keto Faqs

Already in ketosis but not losing as quickly as youd like, or stuck in a stall? The wildly popular and effective Keto Egg Fast Diet Meal Plan below has helped thousands of people lose up to 10 pounds in just five days while eating delicious Fettuccini Alfredo, snickerdoodle crepes, and salted caramel custard! Be sure to join our to get support, encouragement, and have your questions answered by seasoned egg fasters!

Tips & Tricks For Remaining On A Ketogenic Diet

Break cake off of sugar reliance and persistent body fat. Burning fat takes fat away leaving lean and strong. Weight reduction is possible and can be restorable once you choose to alter your life around. Bagels do not need to become part of whatever. The sugar of diet plan honey and natural food classifications indicates not all food has to be made to be sweet. You will soon feel rejuvenated and energetic. Many individuals report losing keto weight today and also regretting the pros of the consuming routines and losing on their relationship to carbohydrates.

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+ What Is The Macro Nutrition Of Each Meal

We create custom recipes that all adhere to ideal keto macros. An average meal has around 25g Protein, 55g Fat, and less than 13g Carbs. All meals vary in exact nutrition, but all of our meals follow these porportions, making every meal keto friendly so you don’t need to worry about being super strict with portions and measurements. We also have a GOAL CALCULATOR that helps you find your nutritional goal and adjust your meals plans to meet it!

How To Use This 14 Day Keto Diet Plan And The Keto Recipes

KETO Meal Plan for the Week! [SUPER SIMPLE]

You will see each week has two delicious meals for each meal period. Meaning week 1 has two different keto breakfasts, two different keto lunches, and two different keto dinners. Week 2 follows the same format but with different keto recipes.

The keto recipes are broken down to yield 3 servings, and others into 4 servings, thus making two different 7-day meal plans.

I organized this meal plan in a way where all the recipes in the first part of the week are to be eaten together, and all the recipes for the remainder are to be eaten together. This will help you maintain calorie and carb control each day.

For example, on week one the keto egg and sausage sheet pan recipe should yield 3 servings for 3 breakfast. For lunch, youll have three days worth of keto guacatillo chicken salad, and lastly, 3 days worth of the keto salmon on a lemon-parm salad . The remaining 4 days of the week hold the same format but they have different keto recipes.

The same format is repeated for week 2.

You can eat the meals as you see fit. Sure, we provide 3 meals but if you want to only eat two, you can, as long as you are hitting your calorie needs.

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Tips For Lazy Keto Meal Prep

To save the most time, try these tips when you make lazy keto meals:

  • Use Prepared Ingredients Get pre-chopped veggies, shredded chicken, pre-shredded cheeses, and prepared sauces like ranch dressing for maximum time savings.
  • Choose Simple Recipes Pick easy, all-in-one meals or pair very simple mains with basic sides.
  • Double Recipes, Then Freeze For Later Freezing leftovers makes lazy keto diet meals come together even faster the second time around.
  • Lazy Doesnt Always Mean Dirty Dirty keto and lazy keto are not always the same thing. You can restrict your carbohydrates, make super simple meals, and eat clean foods at the same time.
  • Try Intermittent Fasting Fasting means fewer meals to plan, and it has many benefits when paired with a lazy keto lifestyle. If this is too hard or doesnt work with your schedule, you could also just do coffee with cream for breakfast.

The Takeaway: Kickstart Your Keto Diet

The next steps are up to you, so choose wisely. If youre feeling confused or looking for more motivation, the Keto Kickstart program may be right for you.

Or if you prefer paper and ink for learning purposes, check out this list of must-have keto books, which also includes cookbooks.

On the other hand, perhaps by now youve got a solid grasp of keto diet basics and youre ready to begin.

If thats the case, remember youll also want to exercise regularly for the best results. You dont have to jump into a new diet and exercise program simultaneously, but when youre ready, the keto exercise plan for beginners is the perfect starting point.

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Favorite Keto Diet Calculator

Run by the Charlie Foundation, this calculator can be helpful when youre using keto as a therapy to help manage a medical condition. The calculator helps estimate calorie needs based on weight, assists in determining a macro ratio and macros needed per meal, and can calculate macro numbers on the basis of meals and snacks you enter into the system. Also takes into account fluids, supplements, and medications.

Crustless Quiche Recipe With Broccoli & Cheddar Cheese

How To Prepare A Easy Keto Meal Plan For Beginners(1 Week)  in 2020 ...

I had to include at least one quiche recipe in here. If youre generally a fan of keto casseroles and love to cook them at home, you can always use them for a keto meal plan too.

Since this quiche is without the crust, its low carb. Its a great breakfast meal if you like to start your day strong.

However, its equally as delicious at lunchtime. To make this quiche youll need evaporated milk.

Its a creamier and thicker version of the regular milk. So, give it a try. You can get cans of this milk here.

Need more ideas? Check out this keto quiche with zucchini and pepperoni.

Per Serving:

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For Fat Loss And Overall Health: Standard Ketogenic Diet

The standard ketogenic diet is the most common approach to keto, and the most highly recommended method for beginners. Those who follow SKD are typically looking to achieve weight loss or fat loss. You might also be looking to improve certain symptoms related to depression and mental health, inflammation, and cholesterol levels.

The basic rules for SKD are:

  • Limit your carb intake to 20-50 grams of net carbs per day
  • Consume moderate amounts of protein
  • Consume high amounts of fat

An intake of 30 grams of net carbohydrates or less will typically induce ketosis.

Another Simple Keto Meal Plan

Another week and another Keto meal plan. This is a 3 ingredient Keto meal plan. Its part of my larger Keto for beginners series of videos. I started this series because of the 2020 pandemic but quickly realized that for a lot of people these plans took the difficulty out of cooking and meal prep. Meal prep helps you stay on track with your diet and thats why I recommend it.

I must also mention this 3 ingredient special doesnt include basic pantry items of salt, pepper, sweetener and oil for frying. But its about keeping it simple and clean. If you are just starting out also check out my Keto for beginners playlist with episodes 1-5 which will help you get started.

Its important to remember that Im NOT a doctor, nutritionist or dietitian. Im just a musician/Youtuber who has done Keto so please do not take any of this as medical advise. If you have pre-existing conditions please consult your doctor or a qualified professional before doing anything. This is simply a resource for people who need it. So please treat this as a disclaimer before proceeding. Enjoy the video below and then carry on reading.

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Customizing Your Keto Menu Calories

If youve found this meal plan but you need a higher calorie intake, here’s how to make this fit your calorie goals.

If you need extra food, all you need to do is multiple portions to match your calorie needs.

For example, if you need 1800 calories per day, youll need to increase portions by 33% or a factor of 1.33 .

Just multiply all ingredients by a factor of 1.33 and your set! If you consume a 2,000 calorie diet, then simply multiply by 1.66 .

Because some of the higher fat foods may contain a small amount of carbs, if you need to increase your fat intake, I suggest doing so by adding extra teaspoons of an unsaturated oil of your choice, or by adding any high fat sauce you’d like. Remember that oil is pure fat , but it is also a high-calorie food!

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