KETOGENIC DIET Meal Plan - 7 DAY FULL MEAL PLAN for Beginners
- Guys, I cannot believe theamount of positive responses
that I got back from the pastthree meal prepping videos.
It just absolutely blows me away.
So thank you so much.
This video today is for you guys.
I'm gonna take it up an extranotch and I'm going to provide
you something really special.
Today is a complete seven-daymeal plan that comes with all
the calories, all the macrosplanned down, all of the
recipes and the entireshopping list that you need
to get started.
I'm going to show you howto make all of the recipes
for the meal plan right now,with the exception of bacon
and eggs because I'm prettysure you already know how
to make bacon and eggs.
I'll give you that one.
And stick around till the endof the video because that's
where I'm gonna share with youhow to actually get the meal
plan and all of things thatare included in this video.
So, let's get started.
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So we're gonna start with somebuttery steak and broccoli.
So, grab a head of broccoliand cut up all the florets
off the actual broccoli head.
Put them to the side andyou're going to steam them
for about 10 to 15 minutesjust until they are tender.
Place them on a plate andthen we're gonna get started
with the steak.
So you're gonna saltboth sides of the steak.
Be very liberal with the salt.
Don't be scared of the salt
especially on the ketogenic diet.
And you're gonna heat upa frying pan to very hot.
And then place it in and we'regonna sizzle it for about
two or three minutes each side.
When you flip it, place thebutter in and put some rosemary
over the top and juststart spooning the butter
over the steak.
It is going to taste absolutelydelicious and the rosemary
gives it a really, really nice flavor.
(light music)
So now we're gonna moveon to the scrambled eggs
with avocado.
So you're gonna crack threeeggs into a bowl and mix it
around with what I callthis magic whisk here.
I have put the link to thisin the description below.
You're gonna add some saltand pepper and you're gonna
cut up half an avocado bysimply going around the outside
of the seed and heating up afrying pan, putting some butter
into the frying pan, abouta tablespoon and putting all
of the eggs that youwhisked up just before.
Now, it's going to be very,very quick and you're going to
just move it aroundslightly and remove the eggs
when they are still a little bit gooey.
Now, you can cut the avocadoup however you like but this is
just a fantastic meal for breakfast
and it's really, really nutritious.
So this is a lamb chop andwe're gonna make a feta salad
with this as well.
So do exactly the same asyou would with the steak
with the lamb chop and addsome rosemary over the top
and spoon the butter as you go.
It really is the best wayto cook any style of meat
in the frying pan.
And you wanna keep allof the juices with it.
Now, get about a cup ofspinach and you're just gonna
crumble some either Danishor Greek feta over the top
and get some olive oil inthere with some salt and pepper
and mix it all together.
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Now, I'm not sure whetheryou've steamed chicken before
but this is a really simple way to do it.
And you can cook all of yourgreen veggies at the same time.
So you just mash it out witha meat tenderizer in between
two bits of baking paper thereso it's really nice and thin.
So this is bok choy and youjust wanna cut the ends off it
and wash the inside becauseit tends to build up a lot
of dirt on the inside.
Now, take a stick of gingerand the actual recipe calls
for shallots but I'm usingbasil today, whatever you want.
But this is a trick to chopbasil without bruising it.
You wanna roll it up andthen slice it like you would
anything else.
Add plenty of sesame seed oil in there
and mix it all around.
This is going to go on top of the chicken
once it's done steaming.
So you wanna steam it inthere for about five minutes
each side and put theAsian greens on top of it.
And so, look at that.
It's fantastic.
It comes out really, reallyjuicy and you serve it with the
Asian greens that have beensteamed there and also the sauce
that you made on top.
(light music)
So for breakfast, you're gonna start off
with an avocado smoothiewhich is basically a cup
of spinach, a cup of almond milk,
two tablespoons of chia seeds, some ginger
which contrasts nicely withthe avocado, half an avocado
and a tablespoon of coconut oil.
And so you're gonna putsome ice in there as well
if you desire but it's up to you.
Blend that until it's really,really well mixed together.
You pour that into a cupand drink that for breakfast
and it's delicious.
Bunless cheeseburgersare really easy to make.
Now, with beef pattiesyou wanna push the inside
of the beef patty down sothat when you're cooking it,
it doesn't become raw on the inside.
And you're gonna put some cheese on it
when you flip it over.
We're just gonna cut upsome onions and a little bit
of tomato as well.
And you've got a leafof an iceberg lettuce.
Now, these are perfect becauseyou just put all of the
ingredients inside so you'vegot some mustard there.
You put the beef patty withthe melted cheese on top
and a little bit more mustardand some tomato and onion.
Wrap that all up and itseriously tastes like
the best cheeseburger you've ever had.
And if you're using good quality meat,
this is really healthy for you.
(light music)
Throw out the taco seasoningbecause tacos are basically
a mix of paprika and cumin.
And if you get those tworight, you can make mints taste
really, really good.
Now, the trick with usingiceberg lettuce is to cut it
from the stalk like I did justthen and then slice the end
floppy bits off so you'vegot a really nice shell.
And you're just gonna spoonthat mint into there, add some
tomato and a little bit of shredded cheese
and some sour cream in thereand you have a perfect taco.
(light music)
Cobb salads are really deliciousand all you need to do is
cook up some bacon, also boilan egg and you're going to
cut up some lettuce andput that into a bowl.
I'm using iceberg lettuce butyou can use romaine lettuce
if you like.
Some cherry tomatoes in there.
Using the bacon that you'vepreviously cooked, push with the
back of your knife, don't everuse the blade of your knife
to get anything off a chopping board.
You wanna have some cheese in there.
And you wanna cut the eggso it's nice and runny and
that's a perfect Cobb saladthat's really, really delicious.
Sesame beef coleslaw orotherwise known as crack slaw
is basically just somemints, some coleslaw mix,
some vinegar, some soysauce, some sriracha sauce
and a whole bunch of sesame seed oil.
And you're just goingto cook all of that down
until the coleslaw has becomequite soft and you're gonna
add some sesame seeds in there.
Eat it for dinner and store some
for tomorrow's lunch as well.
It's a really delicious meal.
(light music)
Now, rib eye with Brussels sprouts
is probably one of my favorite dinners.
You're just gonna cut up awhole bunch of Brussels sprouts,
add some paprika and any kindof herbs you want in there
with some olive oil.
And you're going to bakethat for about 20 minutes
in the oven and theycome out super crispy.
So you're gonna have thatwith your rib eye steak.
And you just cook the rib eyesteak exactly how I told you
in the previous section of this video.
And it's going to come outreally, really delicious.
(light music)
Thank you so much for watching, guys.
Make sure you go to the URLon the screen right here
because that's where you'll be able to get
the free meal plan withthe entire shopping list
and all of the calories andthe macros planned out for you.
Again, thank you so much forwatching and see you next week.
In this video, I show you how to prepare a ketogenic diet meal plan for 7 days. This is a beginners meal plan, so everything is easy enough to cook using a few simple household utensils, and plenty of greens to help you transition into ketosis more effectively. Meal Plan Download - https://www.fatforweightloss.com.au/beginners-meal-plan/ $5 Magic Stick Mixer used for Scrambled Eggs- https://amzn.to/2Ho2mqY Watch the end of the video for the link to download the full ketogenic meal plan so you can follow along throughout the week. Good luck! My Recipe Book - https://www.fatforweightloss.com.au/the-beginners-ketogenic-cook-book/ My Keto Meal Plan - https://www.fatforweightloss.com.au/keto-kickstart-course/ My MAIN Camera - http://amzn.to/2HzD6ui My Second Backup Camera - http://amzn.to/2EWlHO0 My FAVOURITE Lens Ever - http://amzn.to/2EKYO0Q The Lens I am currently using right for EVERYTHING - http://amzn.to/2sKnAZ7 The Mic I use - http://amzn.to/2sKnUqN The stabilizer I use with iPhone : http://amzn.to/2ogwg4Y FOLLOW ME: Instagram: https://www.instagram.com/fatforweightloss/ Facebook: https://www.facebook.com/fatforweightloss Website: https://www.fatforweightloss.com.au FatForWeightLoss.com.au is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.