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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 6 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 hardboiled eggs)
- One 4 oz fillet of salmon and One 8 oz fillet of salmon
- 4 oz flank steak
- 4 oz ground beef
- Deli Ham (ideally, fresh)- exactly 2 thick slices of ham
- Cod fillet (5 oz)
- Bacon (8 thick slices; if not available, 1 small packet)
- 1 Can of skinless, boneless salmon
- Pepperoni (diced) (1 TBS worth) (find the smallest packet)
- 4 oz mahi-mahi fillet
- Heavy Cream (8 oz)
- Feta Cheese (crumbled) (about 3.5 oz)
- Grass fed butter (8 oz)
- Shredded Mozzarella cheese (grated) (8 oz)
- Wedge of Manchengo cheese (about 1 oz)
- Ricotta Cheese (90g) (3.1 oz) (find the smallest container)
- Pecorino Romano Cheese (3 TBS) (about 1 oz)
- Cheddar Cheese Slice (1)
- Parmesan Cheese (regular) (1 oz)
- Parmesan Cheese (shredded) (2 TBSP/close to 1 oz)
- Shredded Cheddar Cheese (4 oz)
Produce:
- cauliflower rice (fresh or frozen; 4 oz)
- cauliflower florets (fresh or frozen; 8 oz)
- 32 oz (4 cups) of broccoli florets (fresh or frozen)
- 36 oz (4.5 cups) of spinach
- 4 oz (1/2 cup) of frozen spinach
- 2/3 cup romance lettuce, chopped (or small bag of sliced/cut romaine)
- 2 medium tomatoes
- 1 roma tomato
- 1 large heirloom tomato
- 6 scallions
- 1 large shallot
- 1 small fennel bulb
- 1 medium red onion
- 1 celery stalk
- 1 cup (8 oz) Dandelion greens (substitute with arugula if unavailable)
- 4 avocados (plus more if snacking on them)
- 2 small zucchinis
- 7 lemons
- 9 garlic cloves/li>
- ¼ cup pineapple (find ready-sliced pineapple in clear containers in the produce section; freeze the rest that isn’t used)
- 1 Jalapeno pepper
- 1 lime
- Small piece of ginger
- 2 cups of sliced Portobello mushrooms
- 2 large, regular Portobello mushroom caps
- 8 asparagus stalks
Fresh Herbs:
- Cilantro
- Thyme
- Basil
- Parsley
- Chives
Spices:
- Salt and Pepper
- Garlic Powder
- Dried Oregano
- Crushed red pepper
- Chili Powder
- Onion Powder
- Dried Basil
- Dried Oregano
- Sweet Paprika
Condiments/Other:
- Coconut Milk (4 oz)
- 16 oz chicken or beef broth
- 4 oz bone broth
- Dijon Mustard
- Mayo (if you're not making the Homemade Mayo recipe; Primal Mayo is the best out there)
- Pine nuts (3 oz)
- Pumpkin seeds (3 oz)
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):
- Olive oil (1 bottle)
- Avocado Oil
- Coconut Oil
- Red Wine Vinegar
- Balsamic Vinegar
- Champagne Vinegar
- Erythritol (Swerve)
- Psyllium Husk Seed Powder
- Baking Powder
- Blanched Almond Flour (8 oz)
- 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.
