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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 4 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:
- Two dozen eggs (which is two 12-egg cartons; 24 eggs total)
- Bacon (2 strips/slices)
- Grass fed butter
- Heavy Cream (4 oz) (1/2 cup)
- Cheddar cheese, shredded (1/4 cup) (2 oz)
- Cheddar cheese slice (1 slice)
- Sour cream (buy the smallest tub)
- Blue Cheese (crumbled) (4 oz) (1/2 cup)
- Diced Pepperoni (buy the smallest packet) (2-4 oz)
- Shredded Parmesan cheese (3/4 cup) (6 oz)
- Mozzarella cheese (shredded) (3/4 cup) (6 oz)
- Ricotta cheese (1/2 cup) (4 oz)
- Feta cheese (crumbled) (¼ cup) (2 oz)
- 1 can chunk light tuna
- 8 oz boneless chicken breasts
- Two 4-oz salmon fillets
- 5 large cooked shrimps (or 4 oz cooked, broiled or baked chicken breast)
Produce:
- 8 oz package of pre-sliced mushrooms
- 5 garlic cloves
- Spinach (5 1/2 cups) (44 oz)
- 3 bunch collard green leaves
- 1 small red onion
- 1 green onion
- 5 lemons
- 1 small cucumber
- 3 celery stalks
- arugula(1 cup) (8 oz)
- strawberries (fresh or frozen) (1 cup) (8 oz)
- 1 extra large tomato
- 2 medium tomatoes
- 2 small ripe tomatoes
- 1 small fennel bulb
- 2 portobello mushroom caps
- 1 small knob of ginger
- 1 small scallion
- 5 avocados + 2 medium avocados
- Cherry tomatoes (5 oz)
- Broccoli Florets (fresh or frozen) (5 oz)
- 1 Medium Size Red Bell Pepper
- Brussels Sprouts (6.3 oz)
- 4 romaine lettuce leaves
- 1 small shallot
- 1 cup (8 oz) riced cauliflower (fresh or frozen)
- Cilantro
- Basil
- Parsley
- Salt and Pepper
- Garlic powder
- Onion powder
- Sweet paprika
- Paprika
- Chili powder
- Dried basil
- Dried oregano
- Cumin (ground)
- Soy Sauce or Tamari (low sodium)
- Toasted sesame seeds
- Black olives (canned)
- Green olives, pitted (canned)
- Dill pickles (shredded) (if you can’t find these, buy a regular jar and shred or finely chop them at home)
- Dijon mustard
- Macadamia nuts (6 oz)
- Primal Mayo* (only if you opt out of making the homemade recipe)
- 1 egg
- 1 cup's worth of olive or avocado oil
- White Wine Vinegar
- 1 Lemon
- Erythritol (Swerve)
- Vanilla Paleo Protein powder (or other vanilla flavored low carb protein powder)
- Matcha (green tea) Powder
- MCT Oil
- Olive Oil (1-2 bottles)
- Coconut Oil
- Avocado Oil
- Balsamic Vinegar
- Blanched Almond flour
- Coconut Flour
- Psyllium husk
- Baking powder
- Red wine vinegar
- Sherry Vinegar
- Rice vinegar
- Champagne vinegar
- Bone broth 4 oz
- Coconut cream (1 small 5.4 oz can)
- One 14-oz can of Palmini noodles (or 1 ½ medium zucchinis; for the Carprese Keto Pasta recipe)
- Coconut Milk (4 oz)
- Apple Cider Vinegar
Fresh Herbs:
Spices
Condiments/Other (make sure these are well stocked in your kitchen):
If You Are Making the Homemade Mayo:
Non-Perishable Items:
- 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.
