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Keto Meal Plan for Fat Loss

About this Meal Plan

SHOPPING LIST

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Notes for this week

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.

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Keto Meal Plan for Fat Loss

Week 1 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:

10 eggs (plus more if you're snacking on hard boiled eggs)
Bacon (8 strips)
3 Large cooked shrimps (or 2 oz cooked, broiled or baked chicken breast)
4 oz chicken breast (cooked, if possible; if not, cook it ahead of time)
Mozzarella Cheese (shredded) a little over ½ cup (5 oz)
Parmesan Cheese (shredded) about a little over 1/4 cup (2.5 oz)
Blue Cheese (crumbled) 1/4 cup (2 oz)
Heavy Cream 1 cup (8 oz)
Gruyere Cheese (3 oz)
Brie Cheese (3 oz)
Sharp Cheddar Cheese (shredded) (5 oz)
Cream Cheese (2 oz) Philadelphia original) (buy the smallest container)
Grass Fed Butter (8 oz)
Feta cheese (crumbled) (1/4 cup) (2 oz)

Produce:

Spinach (28 oz) (3 ½ cups)
3 avocados + 1 medium (4 total)
6 Asparagus stalks
3 oz (1/2 cup) cherry tomatoes
8 oz cauliflower (1/2 large cauliflower head) + 1 head of cauliflower
4 lemons
2 large artichokes
2 small red bell pepper
10 oz (1 1/4 cup) mushrooms (chopped)
24 oz brussels sprouts (3 cups)
8 oz (1 cup) broccoli florets (fresh or frozen)
4 oz (1/2 cup) cherry tomatoes
1 small zucchini
1 head of Romaine Lettuce
12 oz (1 1/2 cup) cauliflower rice (fresh or frozen)
24 oz (3 cups) cauliflower florets (fresh or frozen)

Fresh Herbs:

1 Bunch Basil

Spices:

Salt and Pepper
Garlic Powder
Lemon Pepper seasoning
Paprika
Red Pepper Flakes

Condiments/Other:

Coconut cream (1 small 5.4 oz can)
Macadamia Nuts (1 small bag; about 10 oz)
Roasted, salted, and shelled Pistachios (1/4 cup; about 2 oz)
Palmini Pasta (one 14-oz can) (note: if you cannot buy this online, then substitute it for 1 and 1/2 medium size zucchinis)
Primal Mayo* (only if you opt out of making the homemade recipe)
Dijon Mustard

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)
Vanilla Paleo Protein powder (or other vanilla flavored low carb protein powder)
Matcha (green tea) Powder
MCT Oil
Olive Oil
Coconut Oil
Avocado Oil
Balsamic Vinegar
Coconut Flour (about 1 cup)
Blanched Almond Flour
Flax Meal (1/2 cup)
Ground Chia Seeds (about ½ cup)
Psyllium Husk Seed Powder

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

When you start feeling hunger pangs, drink a glass of water. Wait. Still feeling pretty hungry? If the answer is yes, then it’s a good time to eat something. Eat slowly and keep checking in with yourself to rate your hunger level. If you eat too quickly, then you’re not giving your satiety hormones enough time to signal the brain that you’re actually full. That’s why when we eat quickly we often end up overeating .

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.

Breakfast

Keto Green Smoothie

Lunch

Spinach Salad with Bacon & Eggs

Dinner

Carprese Keto Pasta

+ Lemon Roasted Broccoli with Mayo (in the snack option; save and store the leftover for later). The pasta yields 2 portions. Save the leftovers for later.

Today's Snack Options

Lemon Roasted Broccoli with Mayo

1 Cup Bone Broth

Cinnamon Roll Fat Bomb

Chia Pudding