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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 5 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:
- 22 eggs (plus more if snacking on hard boiled eggs
- 1 can chunk light tuna
- 1 can skinless, boneless salmon
- 5 oz cod
- 4 oz flank steak
- 4 oz mahi-mahi
- 4 oz salmon fillet
- 4 oz chicken breast
- Bacon (3 slices)
- Shredded Mozzarella, 2 cups (16 oz)
- Cream cheese Cream Cheese (tub) (3 oz) (Philadelphia Original)
- Feta cheese (full fat, crumbled) (5oz)
- Sour Cream (1 small container)
- Grass Fed Butter (8 oz)
- Cheddar Cheese slice (1)
- Shredded Cheddar Cheese (2 oz)
- Heavy Cream (4 oz)
Produce:
- 44 oz (5.5 cups) spinach
- 1 bag (10 oz) pre-cut mixed greens
- 4 avocados (plus more if snacking on extra)
- 1 large Red onion
- 3 celery stalks
- 2 portobello mushroom caps
- 3 lemons
- ½ cup (4 oz) bean sprouts
- 2 jalapeno peppers
- 1 small piece of ginger
- 1 artichoke
- 6 garlic cloves
- 2 green onions
- 2 small cucumbers
- 5 limes
- 6 large tomatoes
- 1 small fennel bulb
- 8 asparagus stalks
- 1 bunch of kale
- 1 small carrot
- 1 red bell pepper
- Cauliflower rice (frozen or fresh; 8 oz)
- Romaine lettuce (3 small leaves)
Fresh Herbs:
- Cilantro
- Parsley
Spices
- Salt and Pepper
- Lemon pepper seasoning
- Garlic powder
- Onion powder
- Dried oregano
- Crushed red pepper
- Chili powder
- Sweet paprika
- Ground cumin
- Paprika powder
Condiments/Other (make sure these are well stocked in your kitchen):
- Mayo* (homemade recipe, or store bought; Primal Mayo is the best out there)
- Coconut Cream (1/3 cup)
- Black olives ( 1 can/jar)
- Fish sauce
- Soy Sauce (or Tamari)
- Dijon mustard
- 4 oz bone broth
- 1 cup (8 oz) macadamia nuts
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:
- Erythritol (Swerve)
- Low-carb vanilla flavored protein powder (I use Paleo Protein)
- Matcha (green tea) powder
- MCT oil
- Blanched Almond Flour
- Coconut flour
- Avocado oil
- Extra Virgin Olive Oil (1 bottle)
- Champagne Vinegar
- Red wine vinegar
- Rice vinegar
- Low sodium soy sauce
- Chia seeds (ground)
- Psyllium husk powder
- Baking powder
- Coconut oil
- Sriracha or Chili Hot Sauce
- 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.
