4-Day Keto Meal Plan

If you’ve watched my 8-week keto transformation video, then you’ll know that the keto diet can be a great way to get results. I know many of you are really excited to try this out, as I’ve been getting floods of emails and requests for a keto meal plan.

As a bonus, I’m making this amazing meal plan – and other keto meal plans – available in my MealPrepPro app!  So, if you’ve been wondering what the hype is all about and you want me to some of the heavy work for you by providing a fresh, customizable keto meal plan each week, then make sure you test drive my MealPrepPro app. The app is FREE to try and available right now to download on iPhone and iPad.

For this keto meal plan we’re making 4 meals, for 4 days.

 

So You Wanna Try Keto?

When you’re starting any diet, it’s a good idea to seek the advice of a dietitian or a certified personal trainer with knowledge of nutrition.

Also, it’s never a bad idea to catchup with your primary care physician to find out anything you need to know about your body. If you are on any kind of medication, you should consult with a doctor to check whether following a ketogenic diet could have any adverse effects.  Also, if you struggle to digest fats, keto might not be the right choice.

Also, check out my Q&A video on the ketogenic diet inside the MealPrepPro App – I know it’ll answer a LOT of your questions!

Lastly, keto diets can be a bit more expensive than regular meal prep diets in my experience. To that end, make sure you do what your budget allows.  No sense in “breaking the bank” – research viable substitutions on the Internet but also start keto when you’re absolutely ready, both mentally and financially.

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If you’re ready to get started, then here’s what you’ll need from the grocery store:

GROCERY LIST

*UPDATED January 3, 2018*

All of these ingredients should be relatively easy to find at your local grocery store.

 

CHEESE, DAIRY

• 4 oz heavy cream (double cream)
• 8 oz cream cheese spread (full fat)
• 2 oz cheddar cheese
• 8 oz provolone cheese (sharp)
• 3 eggs

DRIED HERBS & SPICES

• Oregano
• Cayenne Pepper
• Red pepper flakes (optional)
• Pepper
• Sea salt

FISH

• 8 oz smoked salmon
  • Note: depending on where you live, smoked salmon can be kinda pricey. Feel free to swap this out with other fatty proteins such as chicken thighs, (ground) lamb, fatty ground turkey, etc. Just be sure to adjust for the calories and macronutrients.

FRESH HERBS AND SPICES

• Fresh dill

FRUIT AND VEG

• 1 red bell pepper
• 1 red onion
• 1 onion
• 2 lemon
• 2 green onion (spring onion)
• 1 broccoli
• 6 oz lettuce
• 3 oz cherry tomatoes
• Lime
• 3 oz mushrooms
• 2 jalapenos
• 2 bell peppers
• 1 bag arugula (or “rocket” if you’re fancy and live across the pond)

MEAT

• 12 oz strip steak (sirloin)
• 1 lb chicken thigh, with skin and bone

NUTS, SEEDS, WHOLEFOODS

• 3 oz chia seeds
• 8 oz sesame seeds

OILS, FATS

• 6 fl oz olive oil
• 1 fl oz sesame oil
• 1 fl oz coconut oil
• 3 oz peanut butter

SAUCES, CONDIMENTS

• 4 fl oz soy sauce (low sodium)

BAKING

• 1 3/4 tbsp coconut flakes, unsweetened
• 2 1/2 tsp cocoa powder
• Vanilla extract
• 2 oz almond flour
• 5 tsp stevia
• 1 tsp baking powder

 

Help! I’m Still Hungry!

Initially you may be surprised that on keto diets you eat less frequently.  That’s because the fats are pretty satisfying. But as you normalize and adjust into a ketogenic state, that may change and your appetite may increase.  That’s fine and completely normal.  Use whatever diet you decide to follow as a starting point – it should be “written in pencil” so that you can make changes along the way.  Consider adding an extra meal, marginally increasing the size of the meals or just adding a shake between meals.  It’s up to you – just listen to your body.  For example for me, I added a low-carb “green powder” shake supplement to my regimen along with either flax seed oil or some nuts in order to satisfy my hunger.