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4-Day Keto Meal Plan

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

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.


 

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.

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Cheesy Cloud Biscuit

Ingredients

Cloud Biscuit with Smoked Salmon & Cream Cheese-3-3

Ingredients for 4 servings

  • Cloud biscuit
    • 1 egg
    • 3/4 cup cheddar cheese
    • 1 tablespoon heavy cream
    • 4 oz almond flour
    • 1 tsp baking powder
    • 1 tsp cayenne pepper
  • Toppings
    • 8 oz smoked salmon
    • 4 oz cream cheese spread (full fat)
    • 2 tbsp red onion
    • Fresh dill (optional)
    • Lemon (juice only)
    • Arugula (rocket)
Steps
  1. Set oven to 350°F / 180°C / Gas 4.
  2. To a bowl, add flour and cheese. Add baking powder, cayenne pepper and stir it up.
  3. To a separate bowl, crack in the egg, whisk and weight out the portion you’ll need.
  4. Make a hole in the bowl with the flour and cheese. Drop in the egg. Mix together.
  5. Add cream and mix together.
  6. Scoop out mixture and form patties on a baking sheet.
  7. Place in the oven for 15 minutes. Once done, leave to cool for a minute or two and then slice each biscuit in half.
  8. Build the sandwich. Add cream cheese, leaves and salmon. Top with a little lemon.
  9. For meal prep, to a container add your cream cheese, leaves, a lemon wedge and a cloud biscuit. Assemble when you’re ready to eat.

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Calories
522
Protein
30g
Fat
41g
Carbs
6g
Sodium
Fiber
4g
Sugar
3g
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Chocolate & Peanut Butter Keto Bites

Ingredients

Chocolate & Peanut Butter Keto Bites-2-2

For 4 servings:

  • 2 tbsp coconut oil
  • 3 oz peanut butter
  • Splash vanilla extract
  • 2 1/2 tsp cocoa powder
  • 4 oz almond flour (Ground almonds)
  • 1/2 tsp stevia
  • 2 1/2 tsp chia seeds
  • 1 3/4 tbsp coconut flakes, unsweetened
Steps
  1. To a bowl add peanut butter, cacao, stevia, vanilla extract and coconut oil.
  2. Then add chia seeds and almond flour. Mix thoroughly together. If your mix is coming out dry, heat the mixture for 15 seconds in the microwave. If it’s still dry, add a little extra coconut oil.
  3. Spread in to a tray on top of a baking sheet.
  4. Place in the freezer for 20 minutes, until solid.
  5. Cut in to chunks and dip-in or sprinkle over shredded coconut for a white coating.
  6. Store in the fridge or as I prefer, in the freezer until ready to eat. Try not to eat them all at once!
Calories
150
Protein
3g
Fat
14g
Carbs
2g
Sodium
Fiber
2g
Sugar
1g
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Extra Crispy Sesame Chicken Thighs

Ingredients

Extra Crispy Sesame Chicken Thighs-4

For 4 servings:

  • Main ingredients
    • 1 lb chicken thigh, with skin and bone
    • 3 tbsp sesame seeds
    • 4 oz almond flour (ground almonds)
    • Red pepper flakes (optional)
    • 2 eggs
    • 7 oz broccoli
    • Sea salt (to taste)
    • Pepper (to taste)
    • 3 oz heavy cream (double cream)
  • Garnish
    • 2 oz red bell peppers (thinly sliced)
    • 2 tbsp sesame oil
    • 3 tbsp soy sauce (low sodium)
    • 3 tbsp green onion (spring onion, sliced)
    • Lime (juice only)
Steps
  1. Set oven to 400°F / 200°C / Gas 6.
  2. To a bowl add sesame seeds, almond flour, sea salt and pepper. Add some chili flakes in here if you like a little heat.
  3. In a separate bowl, crack-in the egg and add cream. Then whisk.
  4. Dip chicken thigh in egg mixture, followed by sesame mix.
  5. Repeat for all chicken thighs and then place in the oven for 30 minutes.
  6. Steam broccoli or alternatively boil for 3-4 minutes, until still firm but cooked. To stop them from cooking further, you can put them in to a bowl of cold water.
  7. Remove chicken thighs from the oven and drizzle sesame oil and soy mixture.
  8. Serve-up the chicken with steamed veg and sprinkle over sliced spring onions, red bell pepper. Serve with lime and enjoy. To store, allow to cool, cover and refrigerate.
Calories
610
Protein
30g
Fat
50g
Carbs
6g
Sodium
Fiber
7g
Sugar
5g
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Almost Philly Cheesesteak Stuffed Bell Peppers

Ingredients

Almost Philly Cheese Steak - 1-1

For 4 servings:

  • Main ingredients
    • 12 oz strip steak (sirloin) – cut in to strips
    • 3 oz mushrooms
    • 3 oz onions
    • 1 tsp oregano
    • 3 tbsp olive oil
    • 5 oz provolone cheese, sharp (substitute with cheddar if unavailable)
    • 5 oz bell pepper
    • 4 oz cream cheese spread (full fat)
    • 1 oz jalapeño
  • Salad
    • 2 tbsp olive oil
    • 6 oz lettuce
    • 3 oz cherry tomatoes
Steps
  1. Set oven to 350°F / 180°C / Gas 4.
  2. Chop the top off bell peppers and remove the insides.
  3. Place on a baking tray and spray with olive oil. Then place in the oven for 20 minutes.
  4. Place a pan on a medium high heat. Add olive oil and onion. Fry until translucent.
  5. Add additional oil, steak, mushrooms and oregano. Cook until steak is done.
  6. To the cooked bell peppers, add steak and mushroom mix followed by cream cheese. Top with more steak, jalapeño and provolone cheese.
  7. Repeat for other peppers and add back to the oven to broil (grill) for 5 minutes, so that the cheese melts.
  8. Cut into smaller portions if needed. Arrange into meal prep containers alongside a side salad of lettuce and cherry tomato. Allow to cool before covering and storing in the fridge.
Calories
571
Protein
34g
Fat
45g
Carbs
7g
Sodium
Fiber
3g
Sugar
6g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.