Keto, life, Meal Prep

4 wk Keto Meal Plan

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 habitsTransformYourHabits-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

PM: Inside Out Burger

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)

AM: Cheesy Scrambled Eggs

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

PM: Bacon Cheese Burger


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

AM: Loaded Scrambled Eggs

Lunch: Nachos

PM: Cheesy Bacon Meatballs

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

PM: Mozzy Spinach Meatballs


Snacks


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