I’ve written about the benefits of the keto diet in the past, but I’ve never put together a specific meal plan. Well, I’m here to make it easier, and hopefully, help you meet your health goals. I’ve created a straightforward keto meal plan that you can follow for 14 days, three meals per day.
When you give up carbs, you must be careful with your eating. Carbs are the staple of fast food restaurants and similar eateries, so imagine what your life will be like when you quit eating them. However, you still have to eat, so here’s a solution: Keto. Keto is a low carb diet that allows you to eat all the food you want and still lose weight. If you are looking for a keto meal plan that allows you to eat a lot of food with little to no cooking, this is the best keto meal plan.
It’s been almost a year since I started eating a Keto diet. I lost body fat, lost weight, and best of all, I lost my gut. I like to eat foods like avocados, berries, meats, and nuts, but I don’t like to cook. Here comes the question: “How can I eat great meals with little to no effort if I’m not in the kitchen?” I’ve been looking for the right Keto diet meal plan to help me lose weight and stay healthy. I’ve tried a few of the popular meal plans but they were not enough. I needed one that was more detailed, systematic, and flexible to our lifestyle
This 7-day meal plan is completely free, packed with delicious foods, and features a well-balanced macronutrient split to keep you on track with your keto diet. It features a plethora of quick and easy dinners that take no preparation but are still delicious!
This Week’s Meal Plan is available for download.
A FULL MEAL PLAN AS WELL AS A SHOPPING LIST
Putting Together a Keto Meal Plan
We created this keto meal plan with folks with hectic schedules in mind who don’t always have time to make every meal in mind. There’s a focus on healthful, quick-to-prepare meals that are nevertheless tasty. Plans change, but that doesn’t mean you can’t plan your meals for the week ahead of time to keep nutrition top of mind. Plus, because all of these meals take so little time to prepare, you won’t have to do any prep work!
Meal Planning’s Advantages
There are numerous advantages to planning your meals ahead of time. The following are some of the most significant advantages:
- Knowing your calorie and macro targets will be ideal. There will be no more stress at the end of the day trying to locate the “ideal” macronutrient food to meet the plan. We’ve already split out the carbs, fat, and protein, so you can be assured that the meals will be well-balanced for the week ahead.
- “If you don’t plan, you plan to fail.” There’s no need to deviate from a meal plan if you’re following one. You can just glance at the menu plan to determine what you need to eat on that particular day. It gives you mental comfort to know that you don’t have to stress over being unprepared for the day.
- Budget Master- Meal planning is beneficial to both you and your wallet. There’s no need to get a bite to eat or order takeout. In addition, the shopping list lets you know what you need to get the next time you go to the market. You don’t have to go on a whim and buy foods you don’t need because you have a strategy to follow!
These are just a handful of the numerous advantages of following a food plan. We recommend that everyone make a plan for what they’ll consume during the week. It helps to relieve tension and keep you on track!
This Meal Plan’s Specifications
This is a Monday through Sunday meal plan, but it is 7 days long, so you don’t have to start the diet on Monday. Start this plan’s “Monday” on your Wednesday; it’s all about putting your emotional and physical well-being first!
This week’s focus is on the most simple yet nutrient-dense meals. Cooking isn’t always our favorite thing, even if we write a food blog. We also want quick convenience foods like frozen keto pizzas and keto bars from time to time. The problem is that we know it won’t make us feel well, so we choose for more healthy, quick-to-prepare meals instead. That’s why we’ve compiled a list of all of our nutritious no-cook dinners below.
Meal Plan for the Week
Let’s get this meal planning party started! It’s time to get ready, so print off our shopping list and head to the store. On our keto diet meal plan, we’ll break down breakfast, lunch, supper, and snacks, along with macros. It doesn’t get any better than that, does it?
Monday
Keto Mug Bread in 90 Seconds — KC Mug Cake Bread with Peanut Butter – ** Because this will be cooked five times this week, feel free to prepare the dry mix ahead of time. 1 cup Almond Flour, 18 cup Psyllium Husk Powder, 3 tbsp ground golden flaxseed meal, 1 tsp baking powder, and 14 tsp salt (1 cup Almond Flour, 18 cup Psyllium Husk Powder, 3 tbsp ground golden flaxseed meal, 1 tsp baking powder, and 14 tsp salt)
KC Curry Egg Salad for Lunch Two Ways to Make a Healthy Egg Salad – Purchase precooked hard boiled eggs to make this a faster supper with less preparation time.
8 oz. beef sirloin steak with buttered green beans for dinner Perfect Keto Birthday Cake Bar as an After Dinner Snack Perfect Keto Favorites from Keto Connect
Calories 1712, Protein 109g, Fat 129g, Net Carbs 21g for the day
Tuesday
KC Blueberry Cheesecake Smoothie for Breakfast Smoothie with Keto Blueberries and Cheesecake | 5 Minute Snack! –
Lunch – Pepperoni – Adult Lunchable (2 oz) Macadamia nuts with mozzarella string cheese (1.5 oz)
Dinner – 8 oz. fish with asparagus (I prefer to make this a one-sheet-pan dinner and cook the salmon and asparagus together in the oven at 350 degrees for 12 minutes…depending on thickness and desired temperature of the salmon)
Snack after dinner – blackberries
Calories 1716, Protein 114g, Fat 127g, Net Carbs 21g for the day
Wednesday
Keto Mug Bread in 90 Seconds — KC Mug Cake Bread with Peanut Butter –
Simple Chicken Salad with Canned Chicken (6 oz), Mayo (2 tbsp), and Celery for Lunch
Sardines in Water and Epic Bar as a Snack
Dinner – Sausage and Veggie Bowl (Cut 5 oz Italian sausage into small pieces and blend with 12 bell peppers, 12 onions, and 1 small zucchini. In a pan with 1 tsp avocado oil, sauté until desired doneness is reached.)
Calories 1740, Protein 116g, Fat 129g, Net Carbs 24g for the day
Thursday
Thursday
Keto Mug Bread in 90 Seconds — KC Mug Cake Bread with Peanut Butter –
Lunch – Macadamia Nuts and Smoked Salmon (5 oz) (2 oz)
Dinner – Kansas City Egg Roll in a Bowl (10 Minute Dinner) – **Make 4 Servings because there will be leftovers.
Calories 1738, Protein 105g, Fat 135g, Net Carbs 18g for the day
Friday
KC Blueberry Cheesecake Smoothie for Breakfast Smoothie with Keto Blueberries and Cheesecake | 5 Minute Snack! –
Lunch – Kansas City Egg Roll in a Bowl (10 Minute Dinner) – with Avocado Egg Roll in a Bowl (10 Minute Dinner) – with Avocado
Beef Ribeye Steak (8 oz) with Broccoli for Dinner (cooked in avocado oil and seasoned to taste)
Perfect Keto Snack After Dinner Cake Bar for Birthdays Perfect Keto Favorites from Keto Connect
Calories 1737, Protein 108g, Fat 130g, Net Carbs 23g for the day
Saturday
Keto Mug Bread in 90 Seconds — KC Mug Cake Bread with Peanut Butter –
Healthy Egg Salad | Two Ways! – Lunch – KC Curry Egg Salad
Almonds as a snack (1.5oz)
Dinner – KC Chicken Crust Pizza (top with 13 cup pizza sauce, 13 cup mozzarella cheese, and 1.5 oz pepperoni) ZERO Carb Chicken Crust Pizza Recipe
Calories 1736, Protein 106g, Fat 135g, Net Carbs 19g for the day
Sunday
Keto Mug Bread in 90 Seconds — KC Mug Cake Bread with Peanut Butter –
Lunch – Kansas City Egg Roll in a Bowl (10 Minute Dinner) – with Avocado Egg Roll in a Bowl (10 Minute Dinner) – with Avocado
Bacon-wrapped Chicken Breast with Buttered Broccoli for Dinner
Perfect Keto Snack After Dinner Cake Bar for Birthdays Perfect Keto Favorites from Keto Connect
Calories 1732, Protein 121g, Fat 121g, Net Carbs 21g for the day
*** This is a broad guide; alter quantities and calories according to your specific requirements.
If you’re looking to lose weight and eat healthier, then keto is the way to go. But, it’s not always as easy as following a few simple rules. So, we’re going to break it down and show you how to do it. We’ll also take a look at the best keto meal plan, so you can be sure to follow one that fits your lifestyle and diet.. Read more about no cook keto meals reddit and let us know what you think.
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The best keto secrets are to eat a high-fat, moderate protein, low-carb diet.”}},{“@type”:”Question”,”name”:”What can you eat unlimited on keto?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:”
You can eat unlimited amounts of broccoli, cauliflower, and spinach.”}},{“@type”:”Question”,”name”:”What is the most popular Keto meal?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:”
The most popular Keto meal is the Keto burger.”}}]}
Frequently Asked Questions
What are the best keto secrets?
The best keto secrets are to eat a high-fat, moderate protein, low-carb diet.
What can you eat unlimited on keto?
You can eat unlimited amounts of broccoli, cauliflower, and spinach.
What is the most popular Keto meal?
The most popular Keto meal is the Keto burger.
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