Following a Keto meal plan? Or are you unsure where to start?
How about not having enough time to plan a menu for Keto?
You are in the right place. Here you will find a easy to follow keto meal plan especially designed for beginners.
Follow this easy two week plan to kick start your weight loss journey.
For some great tips, advice and information check out my post regarding the Keto diet, click here :
http://www.livingdelish.com/keto-diet-for-beginners/
Before you start, remember a few general rules:
Step 1: Start planning
You can eat a wide variety of tasty meals on the Keto diet. Just remember to always check the carb content. As a general rule, always remember that it is a saver option to eat foods in their most natural state (Unprocessed).
A little note…
I have done some research regarding the carbohydrate intake of certain foods. Just remember this is my personal research that I would like to share with you. I am not a dietitian, but I enjoy doing some research and love sharing my findings. Here is a quick guide that will give you an idea on how to keep your carbs intake low.
| No Carb foods | Almost Zero Carb |
| Meats: Beef, Lamb, Pork, Fowl Seafood: Tuna, trout, Salmon, Sole, ect. Dairy: Butter, Cream Seasoning: Salt&pepper, Vinegar, Cinnamon Oils & fats: Olive oil, coconut oil, Avocado oil Beverages: Water,Black coffee & tea, | Based on 1/2 cup serving. Egg = +/- 0.2g Spinach = +/-0.2g Avocado = +/-0.5g Lettuce = +/- 0.25g Celery = +/- 0.8g Mushrooms = +/-0.5g Cauliflower = +/-0.7g Broccoli = +/- 0.8g Hard Cheeses = +/-0.2g |
So, for your first step familiarize yourself with which foods are low carb and safe to consume, and which ones you should rather avoid.
Step 2 : Stocking up on the right stuff
Once you know what you are allowed to eat and what not, It’s time to go shopping. Make sure that you buy as low carb as possible. Stock up on snacks like hard cheeses, nuts, cold meats, cucumber and buy plenty of eggs. Since they are low carb and very filling they make great snacking options, think of hard boiled eggs.
Look at the menus below and make sure you stock up with 2 -3 days of food in advance. The less you go to the shops the less tempted you will be to buy the wrong stuff.
We do not eat lunch so these menus does not have any lunch options. If you however feel that you are really hungry, opt for a large salad or maybe a piece of chicken for example.
You could always snack on a handful of mixed nuts, some cucumber slices or some cheese.
Step 3 : Easy to follow eating plan
Keto meal plan – WEEK 1
Monday
| Breakfast | Lunch | Dinner |
| 2 – 3 Scrambled Eggs 1/2 to 1 Avocado 1/2 Cup fried Mushrooms | – | Grilled Chicken & Salad |
Tuesday
| Breakfast | Lunch | Dinner |
| Ham & Cheese Omelet | – | Grilled tuna steak, steamed broccoli flavoured with butter. Side salad. |
Wednesday
| Breakfast | Lunch | Dinner |
| 2-3 Scrambled Eggs 1/2 cup plain, full fat yoghurt | 1/2 handful of mixed nuts | Vegetable soup |
Thursday
| Breakfast | Lunch | Dinner |
| 2 Eggs, 1/2 Avocado 1/2 Fried Mushrooms | Grilled lamb chops with large salad and 1/2 Avocado |
Friday
| Breakfast | Lunch | Dinner |
| Scrambled Eggs mixed with chopped chorizo and topped with grated cheese | Grilled Salmon with roasted Vegetables and side salad |
Saturday
| Breakfast | Lunch | Dinner |
| Portobello Mushroom filled with 1 eggs sprinkled with parmesan and parsley then baked. | Chicken curry served with cauliflower rice |
Sunday
| Breakfast | Lunch | Dinner |
| 1-2 Scrambled Eggs 1/2 plain, full fat yoghurt | 1/2 handful of mixed nuts | Zucchini noodles served with meatballs |
Keto meal plan – WEEK 2
Monday
| Breakfast | Lunch | Dinner |
| 1/2 cup chopped Zucchini, fried with 1/2 Mushrooms and 1/2 cup of Chopped ham | – | Grilled Chicken & Salad |
Tuesday
| Breakfast | Lunch | Dinner |
| 1- 2 Scrambled Eggs 1/2 Avocado | 1/2 handful of mixed nuts | Cauliflower fried rice with added shrimp or pork. |
Wednesday
| Breakfast | Lunch | Dinner |
| Portobello mushrooms baked and stuffed with creamed spinach | – | Vegetable soup (eg. Cauliflower soup or Broccoli soup served with cheese cubes) |
Thursday
| Breakfast | Lunch | Dinner |
| 2 egg omelette, filled with cheese, mushrooms,chorizo | – | Grilled Tuna, steamed broccoli & side salad |
Friday
| Breakfast | Lunch | Dinner |
| 1-2 Scrambled Eggs | 1/2 handful of mixed nuts | Pork fillet stir fry with cauliflower rice |
Saturday
| Breakfast | Lunch | Dinner |
| Scrambled Eggs mixed with chopped chorizo topped with grated cheese | – | Tuna salad with boiled egg and green beans |
Sunday
| Breakfast | Lunch | Dinner |
| 2 eggs, 1/2 Avocado, 2 rashers bacon | – | Grilled lamb chops with large salad and 1/2 Avocado |
Remember: Feel free to swap your meals out between the days to what you prefer. I did not include any recipes here, but the guideline to what you should eat is pretty simple. Always fry your food in butter, olive oil or coconut oil.
I hope that this easy to follow meal plan will start you off on a great weight loss and well being journey.
