hi everyone and welcome to another fat for weight loss ketogenic meal plan video in today's video I'm showing you seven days of meal plans that are based around the ketogenic diet so a high fat low carb diet if you are anywhere from the beginner to someone who's just getting back into the ketogenic diet then this meal plan is going to be perfect for you all of the macros all of the calories everything is calculated for you you even get a shopping list and a weekly meal plan overview and it's it's really really simple you're going to really love this meal plan and stick around to the end of the video because that's where I show you how to actually download the free meal plan so let's get started you've gotta butter coffee for breakfast but for lunch you're gonna have a cob salad so you're going to slice up some lettuce and some tomatoes and some cheese and then you're going to put in your cooked diced bacon and you go into half an avocado and you're going to put a full boiled egg in there and eat that for lunch and for dinner you're going to have a sesame beef coleslaw and this is some sriracha sauce going in there with some mince (ground beef) and some soy sauce some olive oil and some sesame seeds in there you're going to put a little bit of coleslaw in there so basically 300 grams (10 oz) of dry coleslaw you're going to mix it all around cook it up and it is fantastic so for breakfast you're gonna have a very chia seed pudding so you're gonna add a tablespoon of chia seeds some coconut cream and you mix it all around and now you can add the berries in here like that or you can put them on top later on you just need to let it sit in the fridge overnight covered so that it lets the chia seeds absorb all the water so for lunch you're gonna have the leftover sesame beef coleslaw but for dinner you going to have the cashew chicken so you're just gonna cut up some chicken thigh or breast put it in there with some coconut oil and some garlic and also some grated ginger and you're going to cook that off a little bit and you're going to put in some green capsicum or peppers and some diced onion and you're going to cook that through with some soy sauce and with a little bit of vinegar and a little bit of chili as well if you so desire it is really really delicious and you add some cashews to that later on so you already know how to make the other meals for today but I'm going to show you how to make the Fathead pizza so you're gonna melt the cheese with some cream cheese in there and you're going to add an egg while it's still hot and make sure you get that all through the cheese and you're gonna add a tablespoon of almond flour to that and it becomes this dough type mixture and you're going to roll it out in between two sheets of baking paper it's really really easy to roll out and what you do is you cook it in the oven for about five minutes first and then you flip it over when you're ready to start putting some toppings on so that's going into the oven flipped over and we're going to put a tablespoon of posada sauce on there which is basically tomato puree you're gonna put some Italian herbs and a little bit more cheese on top and it is absolutely delicious as a pizza so the new recipe today is dinner and it is kitto chilli con carne so you're going to dice up and cook some bacon you're going to cook some white onion and some beef mince there and that's about a pound of beef mince and there is a can of diced tomatoes and some green peppers or capsicum you're going to add some passata sauce some smoked paprika in there add some salt and mix that around let it cook for a little while add the bacon back into it and then keep cooking for about ten minutes and it is absolutely fantastic so for dinner you're gonna have some salmon with asparagus and lime and butter and this is the best recipe in this meal fan by far because all you have to do is put all of the ingredients inside some aluminium foil and cook it in the oven for about 25 minutes so keep it in a pan so that juices don't go all through your oven and pull it out and it is absolutely amazing so you know how to make the other meals but for dinner one so that you can have Thai beef stir-fry which is some olive oil some ginger some garlic and some diced carrot and you're going to cook that until the carrot turns slightly translucent then you're going to add the zucchini in there so zucchini strips cook that around and remove it and add the beef strips in there and so you're going to cook that with some beef stock and also some coconut milk and that's going to go in there and it's going to make the beef taste really really really good and you're gonna add these stir-fry vegetables back into that once the meat has been cooked along with some cashews as well this recipe is absolutely delicious you're gonna really really love this one who doesn't love pancakes for breakfast on Sunday so this is going to be a keto pancake so you're gonna crack an egg and beat it with some cream of tartar in there you're going to add some almond flour so that's a quarter of a cup of almond flour you're going to add a tablespoon of a rifra tall you're going to add a tablespoon of coconut or olive oil and you're going to add a quarter of a teaspoon of baking powder and some vanilla extract in there get that cooking in a hot pan with a little bit of oil in the pan as well and you're going to have some really really delicious pancakes so for lunch on Sunday you're going to have some creamy chicken a lettuce cup so it's two of the chicken thighs in there they go in the oven for about 20 minutes and they come out super moist and you're going to put in 3 tablespoons of mayonnaise you can either buy or make your own then you're going to chop some coriander or cilantro wherever you are in the world and add some diced onion in there as well and you're going to put the chicken into that creamy sauce and mix it all around and make sure the chicken is well mixed through and you're going to put that into the lettuce cups and you're going to top it with some cherry tomatoes this recipe is going to do rock your world so I hope you really really enjoyed that video if you go to the link that is on the screen right here right now you will be able to download the seven-day free ketogenic meal plan and you are able to get started right away there is a shopping plan there is the weekly overview and there is everything that you need to get started it has all the recipes everything calculated for you so go ahead and download that recipe if you like a meal plan videos like this make sure you let me know in the comments if you want me to do a specific meal plan then definitely let me know in the comments below if you haven't considered already make sure you hit subscribe below as well it really helps me out and it helps me create videos like this just for you so until the next meal plan video I will see you then