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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 3 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:
- 15 Eggs (plus more if snacking on hard boiled eggs)
- Bacon (4 slices/strips)
- Grass fed butter (8 oz)
- Mexican cheese blend (shredded) (1 1/2 cup) (12 oz)
- Shredded mozzarella cheese (3 cups) (24 oz)
- 1 small wedge of Manchengo cheese (2-5 oz) (or buy the smallest size available)
- Blue Cheese (crumbled) (1/4 cup) (2 oz)
- Heavy cream (4 oz) (1/2 cup)
- Parmesan cheese (shredded) (1 oz) (or buy the smallest tub)
- Sour cream (buy the smallest tub)
- Feta Cheese (crumbled) (a little over a cup) (9 oz)
- Cream cheese (2 oz) (Philadelphia original) (or buy the smallest tub)
- 1 Tuna steak (4 oz)
- 3 large cooked shrimp (or 2 oz cooked chicken breast)
- Cod fillet (about 5 oz)
- 4 oz chicken breast
- 8 oz (1/2 lb) ground chicken
- 4 oz flank steak
- ¼ lb (4 oz) ground beef
Produce:
- 5-6 cloves of garlic
- ½ cup (4 oz) sliced mushrooms
- 1 and ½ cup (12 oz) broccoli florets (fresh or frozen)
- 3 small zucchinis
- 5-6 lemons
- 3 limes
- 2 medium-large heads of romaine lettuce
- cauliflower rice (20 oz) (2 1/2 cups) (fresh or frozen)
- cauliflower florets (16 oz) (2 cups) (fresh or frozen)
- 2 jalapeno
- Ginger (1 small knob)
- 4-5 avocados
- Spinach (44 oz) (5 1/2 cups)
- 1 cup (8 oz) strawberries (fresh or frozen)
- 1 small tomato
- 1 artichoke
- kale (8 oz) (1 cup)
- 5 cherry tomatoes
- 1 small red bell pepper
- sliced brussels sprouts (6 oz) (about ¾ cup)
- 2 celery stalks
Fresh Herbs:
- Parsley
- Basil
- Oregano
- Cilantro
Spices:
- Garlic Powder
- Onion Powder
- Dried oregano
- Crushed red pepper
- Ground Cumin
- Lemon Pepper seasoning
- Salt and Pepper
- White Miso Seasoning
Condiments/Other:
- Pine nuts (1 small bag)
- Pistachio nuts (1 small bag)
- Low sugar tomato sauce (RAOs)
- Coconut cream (1 small 5.4 oz can)
- Green olives, canned/jarred, pitted
- Macadamia nuts (1/4 cup) (or one 10-oz bag)
- Marinated artichokes (3 oz) (canned or in a glass jar)
- Dijon Mustard
- 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)
- MCT Oil (optional)
- Olive Oil (1-2 bottles)
- Coconut Oil
- Avocado Oil
- Balsamic Vinegar
- Blanched Almond flour
- Coconut Flour
- Psyllium husk seed powder
- Baking soda
- Xanthum Gum
- Soy sauce or tamari (low sodium)
- Red wine vinegar
- 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.
