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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 7 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:
- 20 Eggs (plus more if you plan on eating hard boiled eggs for snacks)
- 4 oz Flank Steak
- 4 oz Chicken Breasts
- 1 Can Boneless, Skinless Salmon
- 4 oz Salmon Fillet
- 4 oz Mahi-Mahi fillet
- Feta Cheese (crumbled) (6 oz)
- Shredded Mozzarella Cheese, low moisture, skimmed (13 oz)
- 1 can chunk light Tuna
- 2 slices of Bacon
- 8 oz Cod
- 1 slice of Cheddar Cheese
- 2 oz grated Cheddar Cheese
- Sour Cream (1 container; about 8 oz)
- Heavy Cream (8 oz)
- Cream Cheese (tub) (3 oz) (Philadelphia Original)
- Grass Fed Butter (8 oz)
Produce:
- one 10 oz bag of pre-cut mixed greens (like a power greens blend)
- 3 green onions
- 1 extra large red onion
- 2 medium-large portobello mushroom caps
- 36 oz (4.5 cups) spinach
- 2 jalapenos
- 3 limes
- 3 celery stalks
- 4-5 avocados
- 4 lemons
- 1 bunch of kale
- 2 small cucumbers
- 1 medium tomatoes
- 8 stalks asparagus
- 5-6 garlic cloves
- 1 artichoke
- 4 oz bean sprouts
- 1 small ginger root
- 1 small carrot
- 1 red bell pepper
- 8 oz riced cauliflower (fresh or frozen)
- 3 romaine lettuce leaves (small)
- 1 small fennel bulb
Fresh Herbs:
- Cilantro
- Parsley
Spices:
- Salt and Pepper
- Garlic Powder
- Onion Powder
- Oregano (dried)
- Crushed Red Pepper
- Chili Powder
- Chili Flakes
- Cumin
- Sweet Paprika
- Lemon Pepper Seasoning
Condiments/Other:
- 4 oz Broth (bone, chicken, beef, etc)
- 4 oz Coconut Cream
- Dijon Mustard
- 1 10 oz bag of Macadamia Nuts
- 1 small can of Black Olives
- 4 oz unsweetened coconut flakes
- 1 jar of Mayo (if you're not making the Homemade Mayo recipe; Primal Mayo is the best out there)
- Toasted Sesame Seeds
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):
- Balsamic Vinegar
- Rice Vinegar
- Red Wine Vinegar
- Olive Oil (1-2 bottles)
- Coconut Oil (1-2 bottles)
- Fish Sauce
- Sriracha or Chili Sauce
- Soy Sauce (or Tamari)
- Champagne Vinegar
- Ground Chia Seeds
- Psyllium Husk Seeds Powder
- Almond Meal
- Blanched Almond Flour
- Coconut Flour
- Baking Powder
- Erythritol (Swerve)
- MCT Oil
- Matcha Tea Powder
- Vanilla Protein Powder (I like Paleo protein)
- 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.
