Hello!
This meal plan is just a suggestion of Keto/low carb meals you can follow along with, I am not a nutritionist! Be sure to follow your macros and modify as needed 🙂
- Find your KETO macros here: Ruled.me Keto Calculator Right these down and track your foods in your HMMF profile and every day try to hit your numbers.
Below I have listed out the recipes I used for 4 weeks. I meal prepped about twice a week. You will need to modify the servings to suit your plan and how many people you will be feeding. I normally made enough for myself and my husband. I meal prepped Sundays for three days and Wednesdays for 4 days.
- Intermittent Fasting can be a great and simple plan to lose weight, gain muscle and live healthy. For more information on this topic check out this: CU-Intermittent-Fasting-Guide- I do 16/8 fasting where I eat 8 hours out of the day and fast for 16 hours. So during those 8 hours I hit all of my macro numbers.
- To help you stay on track also read this PDF about transforming your habits: TransformYourHabits-Edited.docx
Week One
Sunday Meal Prep
Total Ingredient List week one Sunday Prep:
- 12 slices of Bacon (6 for egg bake, 3 for burgers (1 slice each burger and 3 for salads(one slice each salad))
- Shredded cheese
- 12 Eggs
- 1 bell pepper
- 5 cups Spinach
- Ranch (full fat)
- 1 can Canned chicken
- Mrs. dash seasoning
- Parmesan cheese
- salt
- pepper
- chopped chives
- Avocado oil
- 3 burgers
- Asparagus (optional with burger)
AM: Egg Bake
Lunch: Ranch Salad
Wednesday Meal Prep
Total Ingredient List week one Wednesday Prep:
- 3 eggs
- Butter
- shredded cheese
- 1/3 cup Almond flour
- 1 1/2 cup Mozzarella cheese (shredded)
- 2tbsp Cream cheese
- Mozzarella cheese
- Marble jack cheese
- 7 oz. shredded cheese Monterey Jack
- Pepperoni
- Pizza toppings Options: sausages, bacon, chicken
- 7 oz. crushed tomatoes
- Parmesan cheese
- 2 teaspoons chili powder
- 2 teaspoons paprika powder
- 1 teaspoon ground cumin
- 1 – 2 teaspoons onion powder or garlic powder
- 1½ lbs ground beef
- Italian seasoning
- salt
- pepper
- 1 cup crème fraiche (or Sour Cream)
- 1 scallion, finely chopped (onion)
Lunch: Keto Pizza
PM: Tex Mex
Week Two
Sunday Meal Prep
Total Ingredient List week Two Sunday Prep:
- 13 eggs
- 4 slices of bacon
- 3 cup spinach chopped
- 1 bell pepper
- Marble Jack shredded cheese
- 2 Pounds Ground Lean Beef
- 2 to 2 ½ Cups Marinara Sauce
- 1 Cup Ricotta
- 2 Cups Freshly Grated Mozzarella Cheese
- 1 Cup Parmesan
- Olive Oil
- Fresh Parsley for garnishing
- 1 lb ground beef
- Sour Cream
- chili powder
- paprika powder
- ground cumin
- onion powder
- garlic powder
- salt
- Ground Black Pepper
- 2 Teaspoon Ground Sage
- 1 Teaspoon Ground Oregano
- 1 Teaspoon Dried Thyme
- 1 Teaspoon Chili Powder
- chopped chives
AM: Egg Muffin
Lunch: Lasagna
PM: Tacos
Wednesday Meal Prep
Total Ingredient List week Two Wednesday Prep:
- 2 eggs
- 2 ounces cream cheese
- cinnamon/stevia
- 3 Chicken Breast
- 6 slices Bacon
- 3 burgers
- shredder cheese
- optional- spinach salad with ranch and cheese
AM: Keto Pancakes
Lunch: Chicken and Bacon
Week Three
Sunday Meal Prep
Total Ingredient List week Three Sunday Prep:
- 2 Bell Peppers
- 6 eggs
- 6 slices of bacon (baked and chopped)
- Salt
- pepper
- Butter
- Fathead dough chips (click here for link)
- Sour cream
- CHEESE
- Taco seasoning or Italian seasoning
- 1 lb ground beef
- 1 tbsp butter
- 1/3 cup Almond flour
- 1 1/2 cup Mozzarella cheese (shredded)
- 2tbsp Cream cheese (cubes)
- 1 egg (beaten)
- 1 lb ground beef
- 1 egg (beaten)
- 3/4 cup shredded Cheese
- 4 slices Bacon (baked and chopped)
- BBQ Sauce (low Carb)
- 3/4 tsp Cumin
- 3/4 tsp Garlic Powder
Lunch: Nachos
Wednesday Meal Prep
Total Ingredient List week Three Wednesday Prep:
- 8 Eggs
- 1 tbsp Heavy Cream
- 1/4 tsp vanilla extract
- 1/2 tsp cinnamon
- Stevia drops (10 drops)
- 1 tbsp coconut oil
- keto whipped cream optional (heavy cream whipped0
- Almond Flour
- 4 tbsp Butter
- 3 tsp Baking powder
- 1/4 tsp Cream of Tartar
- 1 pinch salt
- 6 drops liquid stevia
- 1 1/2 cup Mozzarella cheese (shredded)
- 2tbsp Cream cheese (cubes)
- Italian seasoning
AM: French Toast
Lunch: Ranch Salad
PM:Pizza
Week Four
Sunday Meal Prep
Total Ingredient List week Four Sunday Prep:
- MCT oil
- Butter
- 3 Pounds Ground Lean Beef
- 4 Eggs
- 1 Cup Parmesan
- 2 to 2 ½ Cups Marinara Sauce
- 2 cups Spinach
- 1 Cup Ricotta
- 2 Cups Freshly Grated Mozzarella Cheese
- 1 Tablespoon Olive Oil
- Fresh Parsley for garnishing
- 3 tbsp Almond flour
- 12 strips bacon
- 1/2 cup sour cream
- 8 oz cream cheese
- 1 bell pepper
- 1/2 tsp cumin
- 1/2 tsp garlic powder
- 1/2tsp onion powder
- 1/2 tsp garlic salt
- 1/2 tsp pepper
- 1/2 tsp Italian seasoning
- 1/2 tsp oregano
- Ground Sage
- 1 Teaspoon Dried Thyme
- 1 Teaspoon Chili Powder
- Salt
- Pepper
AM: BPC
Lunch: Lasagna
PM: Bacon Wrapped Stuffed Meatloaf
Wednesday Meal Prep
Total Ingredient List week Four Wednesday Prep:
- 1 tbsp MCT oil
- 1 tbsp butter
- Cheese shredded
- 1 lb ground beef
- Taco seasoning
- Sour Cream1 lb ground beef
- 4 slices bacon (baked & chopped)
- 3/4 cup mozzerella cheese shredded
- 1 Egg (beaten)
- 1 cup baby spinach (chopped)
- 1 tsp pepper
- 2 tsp minced garlic
- 1/2 tsp onion powder
- 1/2 tsp salt
AM: BPC
Lunch: Tacos
Snacks
- Fat bombs
- String cheese
- Pickels
- Pizza Chips
Ashley Keller 