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Keto Meal Plan for Fat Loss
This is an 8 Week Meal Plan that will help adjust your metabolic health and get you into the fat burning state of Ketosis. This program includes tons of delicious keto recipes with nutritional breakdowns and the perfect daily ratios to maximize your fat loss efforts. Say goodbye to hunger, cravings, brain fog, inflammation and dry skin. If you need to shed extra fat fast, and lean out with little effort in the gym or home gym, the Keto Meal Plan is here to deliver.
Keto Meal Plan for Fat Loss
Week 2 Shopping List
* If you went already shopping ahead of time with your STOCK UP YOUR KITCHEN SHOPPING LIST then you already have most of the ingredients listed here. Just make sure you don't buy the things that you already have at home twice.Meat, Dairy & Eggs:
- 16 Eggs (plus more if snacking on hard boiled eggs)
- Sour Cream (one small tub; 8 oz)
- Feta Cheese (crumbled) (12 oz)
- Mozzarella Cheese (shredded) (low moisture, park skim) (14 oz)
- Mozzarella Cheese Balls (2 oz) (1/4 cup)
- Brie Cheese (3 oz)
- Grass Fed Butter (8 oz)
- Blue Cheese (crumbled) (1 oz)
- Cream Cheese (Philadelphia original) (smallest tub)
- Bacon (13 strips)
- 8 Large cooked shrimps (or 9 oz cooked, broiled or baked chicken breast)
- 4.5 oz chicken breast
Produce:
- 1 bag (10 oz) pre-cut mixed greens
- 4 green onions
- (48 oz) (6 cups) of spinach
- 1 smallcucumber
- 1 large head of Romaine lettuce
- 6 lemons
- (20 oz) (2 1/2 cup) cauliflower florets (fresh or frozen)
- 5 celery stalks
- 6-7 avocados
- (16 oz) (2 cups) Brussels sprouts (plus 3 oz of thinly sliced brussels sprouts)
- 6 Asparagus stalks
- (8 oz) (1 cup) brown mushrooms
- (4 oz) eggplant (or 1 very small one)
- 16 Cherry tomatoes (buy a small tub)
- 2 small red bell peppers
- 1 cup (8 oz) Swiss Chard
- 1 cup (8 oz) Kale
Fresh Herbs:
- Basil
- Oregano
- Fresh Tarragon leaves
- Cilantro
Spices:
- Garlic powder
- Onion powder
- Salt and Pepper
- Lemon pepper seasoning
- Ground cumin
- White miso seasoning
Condiments/Other:
- 3 oz artichokes (canned or in a glass jar)
- Pumpkin Seeds (1/4 cup) (2 oz) (or one small bag)
- Hemp seeds (1 TBSP) (or one small bag)
- 1 jar (or can) of green pitted olives
- Dill pickles (shredded) (if you can’t find these, buy a regular jar and shred or finely chop them at home)
- Dijon Mustard
- Worcestershire sauce
- Low sugar/sugar free ketchup
- Macadamia Nuts (1/4 cup) (4 oz) (or 1 small bag)
- Roasted, salted, and shelled Pistachios (1 small bag- about 1.5 oz)
- Coconut cream (1 small 5.4 oz can)
- Primal Mayo* (only if you opt out of making the homemade recipe)
If You Are Making the Homemade Mayo:
- 1 egg
- 1 cup's worth of olive or avocado oil
- White Wine Vinegar
- 1 Lemon
Non-Perishable Items (make sure these are well stocked in your kitchen):
- Erythritol (Swerve)
- Vanilla Paleo Protein powder (or other vanilla flavored low carb protein powder)
- Matcha (green tea) Powder
- MCT Oil
- Olive Oil (2 bottles)
- Coconut Oil
- Avocado Oil
- Balsamic Vinegar
- Blanched Almond Flour (1/4 cup)
- Apple Cider Vinegar
- Ground Chia Seeds
- Here are tips on How To Overcome the Keto Flu .
- Portion Sizes: A self-awareness “habit” is a very effective tool that will help you to automatically ingest the right calorie amount for YOU. If you don't allow yourself to get a little hungry and/or you eat too much (more than 80% full) chances are, you won't lose any weight. Remember that the portion sizes in this meal plan are big enough to accommodate most people even the really active individuals. If your goal is fat loss, you have to be able to stop yourself from overeating. If you eat slowly, you’ll notice when you’re comfortably full and that’s when you need to stop. Always aim to be 80% full.
- Rate your hunger: Imagine a scale that goes from 1 to 5
- Starving
- Pretty Hungry (feeling hunger pangs)
- Neutral
- Comfortably Full (80 % full)
- Overly Full and Uncomfortable
- I recommend to stick with just the 3 main meals a day and allow your body to have those few hours in between meals to digest. If you have a craving for sweets or get hungry outside of the meals, have a zero carb snack I have included in the snack options. However, try to avoid snacking so that our body can get used to running on fat. Otherwise, anything else will only increase your total daily carbs, which we want to avoid in order to maintain (dietary) ketosis. Before you go shopping please remember to add the simple ingredients of the snacks to your shopping list.
- Remember to drink plenty of water and mineral-rich beverages (like salty bone broth) to stay hydrated. This helps to prevent keto flu, and supplies plenty of minerals and electrolytes.
Please purchase this Meal Plan to get full access.
Please purchase this Meal Plan to get full access.
Please purchase this Meal Plan to get full access.
Please purchase this Meal Plan to get full access.
Please purchase this Meal Plan to get full access.
Please purchase this Meal Plan to get full access.
Please purchase this Meal Plan to get full access.
