KETOGENIC DIET Meal Plan – 7 DAY FULL MEAL PLAN for Beginners

– Guys, I cannot believe the amount of positive responses that I got back from the past three meal prepping videos It just absolutely blows me away

So thank you so much This video today is for you guys I'm gonna take it up an extra notch and I'm going to provide you something really special Today is a complete seven-day meal plan that comes with all the calories, all the macros planned down, all of the recipes and the entire shopping list that you need to get started I'm going to show you how to make all of the recipes for the meal plan right now, with the exception of bacon and eggs because I'm pretty sure you already know how to make bacon and eggs

I'll give you that one And stick around till the end of the video because that's where I'm gonna share with you how to actually get the meal plan and all of things that are included in this video So, let's get started (light music) So we're gonna start with some buttery steak and broccoli So, grab a head of broccoli and cut up all the florets off the actual broccoli head

Put them to the side and you're going to steam them for about 10 to 15 minutes just until they are tender Place them on a plate and then we're gonna get started with the steak So you're gonna salt both sides of the steak Be very liberal with the salt Don't be scared of the salt especially on the ketogenic diet

And you're gonna heat up a frying pan to very hot And then place it in and we're gonna sizzle it for about two or three minutes each side When you flip it, place the butter in and put some rosemary over the top and just start spooning the butter over the steak It is going to taste absolutely delicious and the rosemary gives it a really, really nice flavor (light music) So now we're gonna move on to the scrambled eggs with avocado

So you're gonna crack three eggs into a bowl and mix it around with what I call this magic whisk here I have put the link to this in the description below You're gonna add some salt and pepper and you're gonna cut up half an avocado by simply going around the outside of the seed and heating up a frying pan, putting some butter into the frying pan, about a tablespoon and putting all of the eggs that you whisked up just before Now, it's going to be very, very quick and you're going to just move it around slightly and remove the eggs when they are still a little bit gooey Now, you can cut the avocado up however you like but this is just a fantastic meal for breakfast and it's really, really nutritious

So this is a lamb chop and we're gonna make a feta salad with this as well So do exactly the same as you would with the steak with the lamb chop and add some rosemary over the top and spoon the butter as you go It really is the best way to cook any style of meat in the frying pan And you wanna keep all of the juices with it Now, get about a cup of spinach and you're just gonna crumble some either Danish or Greek feta over the top and get some olive oil in there with some salt and pepper and mix it all together

(light music) Now, I'm not sure whether you've steamed chicken before but this is a really simple way to do it And you can cook all of your green veggies at the same time So you just mash it out with a meat tenderizer in between two bits of baking paper there so it's really nice and thin So this is bok choy and you just wanna cut the ends off it and wash the inside because it tends to build up a lot of dirt on the inside Now, take a stick of ginger and the actual recipe calls for shallots but I'm using basil today, whatever you want

But this is a trick to chop basil without bruising it You wanna roll it up and then slice it like you would anything else Add plenty of sesame seed oil in there and mix it all around This is going to go on top of the chicken once it's done steaming So you wanna steam it in there for about five minutes each side and put the Asian greens on top of it

And so, look at that It's fantastic It comes out really, really juicy and you serve it with the Asian greens that have been steamed there and also the sauce that you made on top (light music) So for breakfast, you're gonna start off with an avocado smoothie which is basically a cup of spinach, a cup of almond milk, two tablespoons of chia seeds, some ginger which contrasts nicely with the avocado, half an avocado and a tablespoon of coconut oil And so you're gonna put some ice in there as well if you desire but it's up to you

Blend that until it's really, really well mixed together You pour that into a cup and drink that for breakfast and it's delicious Bunless cheeseburgers are really easy to make Now, with beef patties you wanna push the inside of the beef patty down so that when you're cooking it, it doesn't become raw on the inside And you're gonna put some cheese on it when you flip it over

We're just gonna cut up some onions and a little bit of tomato as well And you've got a leaf of an iceberg lettuce Now, these are perfect because you just put all of the ingredients inside so you've got some mustard there You put the beef patty with the melted cheese on top and a little bit more mustard and some tomato and onion Wrap that all up and it seriously tastes like the best cheeseburger you've ever had

And if you're using good quality meat, this is really healthy for you (light music) Throw out the taco seasoning because tacos are basically a mix of paprika and cumin And if you get those two right, you can make mints taste really, really good Now, the trick with using iceberg lettuce is to cut it from the stalk like I did just then and then slice the end floppy bits off so you've got a really nice shell And you're just gonna spoon that mint into there, add some tomato and a little bit of shredded cheese and some sour cream in there and you have a perfect taco

(light music) Cobb salads are really delicious and all you need to do is cook up some bacon, also boil an egg and you're going to cut up some lettuce and put that into a bowl I'm using iceberg lettuce but you can use romaine lettuce if you like Some cherry tomatoes in there Using the bacon that you've previously cooked, push with the back of your knife, don't ever use the blade of your knife to get anything off a chopping board You wanna have some cheese in there

And you wanna cut the egg so it's nice and runny and that's a perfect Cobb salad that's really, really delicious Sesame beef coleslaw or otherwise known as crack slaw is basically just some mints, some coleslaw mix, some vinegar, some soy sauce, some sriracha sauce and a whole bunch of sesame seed oil And you're just going to cook all of that down until the coleslaw has become quite soft and you're gonna add some sesame seeds in there Eat it for dinner and store some for tomorrow's lunch as well It's a really delicious meal

(light music) Now, rib eye with Brussels sprouts is probably one of my favorite dinners You're just gonna cut up a whole bunch of Brussels sprouts, add some paprika and any kind of herbs you want in there with some olive oil And you're going to bake that for about 20 minutes in the oven and they come out super crispy So you're gonna have that with your rib eye steak And you just cook the rib eye steak exactly how I told you in the previous section of this video

And it's going to come out really, really delicious (light music) Thank you so much for watching, guys Make sure you go to the URL on the screen right here because that's where you'll be able to get the free meal plan with the entire shopping list and all of the calories and the macros planned out for you Again, thank you so much for watching and see you next week

How to Start Keto Diet for BEGINNERS ✅ (2018)

what's up guys, this is Los and I am your Keto Superhero! On today's episode of Keto Thoughts we talk about Keto for beginners – how do we get started? I'm gonna take this – and you know what I'm gonna keep it on Eff it

I'm here to save the day, and talk to you about Keto for beginners A lot of people want to start on Keto because as Google says, it is trending up People are like, "oh man I want to jump on the bandwagon!" Sir or madam – first off don't do that, because you're going to fail, if you look at it as some, like, trend or you look at it as some, like, fad you're essentially going into it with the thought like, "Yeah I'm gonna do for a little bit then I'm not not gonna do it" It's gonna suck, you're not gonna like it so if you want to do Keto for starters – you beginners – you noobs – you need to do it as a lifestyle Okay? It's got to become a lifestyle because there's a chance you're not gonna love it at first

So fair, that's a fair thing to say You've got to give it a shot The easiest way to do keto – I'm gonna – I'm gonna – I'm gonna blow your mind ,and I'm gonna say gradually start to do Keto, rather than jump into it You don't jump into the pool when it's really really cold cuz it's freezing you're like, "Oh my god" and then like someone else is like, "Go in there!" you're like, "I don't want to go!" Then, you jump in the pool, put your legs in,and then you sit down kinda, like, kick the water and you're like, "Yeah it's kind of hot, like, I'm gonna go ahead I'm gonna go ahead!" And then you go in, you're playing ball, it's the SAME thing with KETO Same exact explanation

Insanely good analogy that I just gave you because jumping into Keto is more than likely gonna get you to jump right back out – because it's quote-unquote "freezing" It's like that analogy that I said So what I would do is, I would first start removing carbohydrates Let's just say you have to get about 75 grams – err 75 percent of your food should be fats, right? Let's just say 10 to 15 percent should be carbs and the rest is gonna be proteins

Okay, the first thing you do if you're a beginner is, I would start making that switch, and slowly doing it – let's say, normally, you eat about a hundred grams of carbs You measure it with, like, MyFitnessPal You go, "Man like I need about 150 grams of carbs a day! Well I wonder why I'm always tired?" But anyways – I'm no doctor I'm just a man in a cape The way you would do that, is you would start to, like, remove some stuff so say like, "All right I'm gonna take 50 grams off by, like, not having these potatoes, or, like ,not having this oatmeal will take 30 grams off!" And slowly start to move it, slowly start to up your fat and take down your protein just a little bit

When you start to gradually do it it becomes a little bit easier of a habit It becomes a little bit easier to manage, to maintain, and then you get everything started Now you're kind of jumping into keto as a beginner I would always try to, like, create, like, cheats It's like playing a game and then, like, having the codes

You want to have the codes so you can win I used to be obsessed with cookies Still am Honestly, I'm not gonna lie – like pretty much, like, I'm addicted to cookies That's why I don't eat them, because it's like, I gotta eat all of them

So I found this delicious treat – full disclosure – I am an affiliate and I've advised this company before so don't come at me, like, "Oh, like, hey man?" What do you want me to do They're called fat bombs They taste like a better, more delicious peanut butter They've got macadamia nut butter, they've got chocolate hazelnut, the flavors are insane right? So I eat one of those packets It increases my fat, it makes me satiated, that means full

So, like, as a beginner, I used to eat more of those and put that on top of stuff I would find like a super low carb thing, put some stuff on top of that – Get some more calories in So try to find easy and fun ways to do this I'm gonna say this again – Like, this is the channel where we say normal shit I'm not trying to like, change your life forever and be like, :This is the most strict thing!" if you're super EXTREME crazy strict on stuff, you're more than likely gonna fail

So if you jump off the bandwagon, get back on the bandwagon It is a strict thing because you've got to get into a ketogenic state, but don't kill yourself and freak out My kid wanted to eat a pancake and she was like, "Can we have a pancake? You never eat with me! because you're super keto!" I had a pancake with her I'm not a b*stard My diets gonna be fine

I'm not a fitness model yet I could have been p*ssed off but I was like, "You know what? I'm a super dad like the Cape says

" She's happy, I'm happy I'll be keto in like two days Don't stress out if something happens You're in a business situation and ,like, you're not used to it -just just do it man! You've got to be comfortable with you and your strategy and how you do things Okay? So don't sweat the small stuff – but always be aware and be cognizant that you do have to hit a certain amount of fat and a low amount of carbs so you can be in ketosis, all right? Test your ketones with a bunch of keto strips The precision Extra is a great way to test your Ketones, and that's it! It's super simple – It's a beginner's guide The biggest part of a beginner is, like, don't freak out man – because people can be like, "All you've got to do – all these things!" Like, listen

You're not the keto police Leave me alone I'm gonna get keto in my own way, I'm gonna get into ketosis, and I'm gonna be fine Once you're good with it, you develop your own relationship with the foods you want to eat, the way that you want to do keto – make it your own I see too many people being like, "You can't have white monsters! You can't have too many Brussels sprouts! You can't have too many steaks because it's got protein!" Hey

Hey Keto Cop take it the F down! Chill I'm gonna make mistakes, and I'm gonna have brussels sprouts, and I'm gonna have a white monster – and I'm gonna be in ketosis If you don't like it, do keto your way

That's what you guys need to realize – you're not fighting anyone else's battle but your own Find the basis, the best way to do keto I'm actually gonna make a guide Guide made now it's down there

One is our Keeping It Keto group it's on Facebook Click the link in the description There's a lot of great information It's a super positive group – people are always there to help

we're there to help we'll give you great information, and try to help you in your keto journey too We're gonna make a keto guide on the beginner's guide to keto That'll be available for you as a download for free as well As always, I am Los, this is Keto Thoughts

Subscribe and press the little bell That'll give you notifications, because it helps me become more famous and more popular in the world of keto Thank you guys! I'll see you soon I want to thank you for watching this video, but I need a favor I need you to subscribe, I think that's down here

I will show up in your life Join the notification crew, and if you want to watch more videos go here, here, or there Okay? See ya

Keto Diet Breakfast Ideas For Beginners

Hello and welcome back to my channel, today I'm going to talk to you all about keto breakfast ideas for beginners so whether you're new to the keto diet or looking to get back into it this video is going to give you heaps of ideas and inspiration for low carb keto friendly breakfasts that are so easy and simple to put together and I've written a blog post to go along with this video so you can click down below for that and you can get all these ideas and more with loads of photos and information to put together all kinds of yummy easy keto breakfasts and make sure if you're not already subscribed to my channel you subscribe for more videos just like this and leave a like and a comment to let me know what is your best easy go-to keto breakfast, I look forward to reading your comments, so let's get into it, so how do you put together a breakfast that is keto, low carb high fat and is also quick and easy well it's really simple first of all start with eggs! I start with eggs most days I definitely have breakfast without eggs but I start with eggs most days, now how do you like your eggs? Do you like them fried, scrambled, an omelet, poached however you like them cook them with lots of fat, unlesss poach then you cook it in water but I put my fried eggs or on little scrambled eggs in lots of butter or you could use coconut oil or whatever oil you like to get it nice and crispy and to bring up the fat content of it and once you have your eggs how about some sides, think about vegetables, you can go for mushrooms, broccoli, cauliflower, asparagus, I've been loving radishes lately, you can have spinach, green beans there are all kinds of low-carb keto friendly vegetables to choose from, I definitely enjoy at least a portion of vegetables with my breakfast and then there's protein sometimes I will have an additional protein in addition to eggs like sausages or any leftover meat or smoked salmon in the past of also had steak and eggs as well for breakfast for a massive protein hit to start my day out and then add fats, we're all about low carb and high fat so think about adding some sour cream some feta maybe cook eggs and vegetables in some cream or mascarpone, add your fat in lots of delicious ways there's so many options and then it's really just about mixing and matching you can pick a couple of veggies to enjoy over the week and then make eggs in different ways you can have mushrooms and fried eggs, next day you could have mushrooms and an omelet the next day you could have scrambled eggs with mushrooms on the side so you can have eggs in different ways and buy veggies that you enjoy and enjoy them day after day oven you can mix and match, I tend to just rotate through whatever's in season whatever I feel like and just everyday I'll have eggs, couple of eggs, some fat and just rotate that in whatever way I feel like and how about breakfast without eggs definitely can have keto breakfast without eggs in fact I filmed a whole video with seven breakfast ideas without eggs, I'll definitely leave that in the information cards and down below for you but for some quick and easy ideas for you chia pudding, you definitely can have chia on keto it's just pure fiber goodness, find a low carb yoghurt, you can leave it in the fridge overnight and you've got an easy go to breakfast in the morning I've also had smoothies, loads of smoothies through my Keto, journey and sometimes I'll even have a protein shake if I'm on the go, really quick I'll make up a protein shake and run out the door you can also be a little bit organized and spend some time making a meal prep box I've done that in the past as well made a meal prep box with all kinds of breakfast goodies and then I have my fridge full with meal prep boxes ready to go for the week with all kinds of easy yummy keto breakfasts and don't forget you can also have leftovers for breakfast what did you enjoy for dinner yesterday, have it for leftovers this morning just raid your fridge put together a platter of all kinds of goodies and you've got breakfast really the main key is keep it simple what do you already have in your kitchen that you can enjoy for breakfast, find two, three breakfasts you really enjoy and just keep cooking those, you don't have to cook a different breakfast every day of the week for every day of the month and every day of the year, find a few things you enjoy and just rinse and repeat, so there you go those are my tips for keto breakfast ideas for beginners make sure that you check down below for a link to the blog post and all the other videos that I mentioned along the way for lots more inspiration for easy keto breakfasts for beginners and remember to leave a like, comment too and subscribe for more videos just like this and thanks for watching and we'll see you again soon bye

KETOGENIC DIET Meal Plan – 7 DAY FULL MEAL PLAN for Beginners

– Guys, I cannot believe the amount of positive responses that I got back from the past three meal prepping videos It just absolutely blows me away

So thank you so much This video today is for you guys I'm gonna take it up an extra notch and I'm going to provide you something really special Today is a complete seven-day meal plan that comes with all the calories, all the macros planned down, all of the recipes and the entire shopping list that you need to get started I'm going to show you how to make all of the recipes for the meal plan right now, with the exception of bacon and eggs because I'm pretty sure you already know how to make bacon and eggs

I'll give you that one And stick around till the end of the video because that's where I'm gonna share with you how to actually get the meal plan and all of things that are included in this video So, let's get started (light music) So we're gonna start with some buttery steak and broccoli So, grab a head of broccoli and cut up all the florets off the actual broccoli head

Put them to the side and you're going to steam them for about 10 to 15 minutes just until they are tender Place them on a plate and then we're gonna get started with the steak So you're gonna salt both sides of the steak Be very liberal with the salt Don't be scared of the salt especially on the ketogenic diet

And you're gonna heat up a frying pan to very hot And then place it in and we're gonna sizzle it for about two or three minutes each side When you flip it, place the butter in and put some rosemary over the top and just start spooning the butter over the steak It is going to taste absolutely delicious and the rosemary gives it a really, really nice flavor (light music) So now we're gonna move on to the scrambled eggs with avocado

So you're gonna crack three eggs into a bowl and mix it around with what I call this magic whisk here I have put the link to this in the description below You're gonna add some salt and pepper and you're gonna cut up half an avocado by simply going around the outside of the seed and heating up a frying pan, putting some butter into the frying pan, about a tablespoon and putting all of the eggs that you whisked up just before Now, it's going to be very, very quick and you're going to just move it around slightly and remove the eggs when they are still a little bit gooey Now, you can cut the avocado up however you like but this is just a fantastic meal for breakfast and it's really, really nutritious

So this is a lamb chop and we're gonna make a feta salad with this as well So do exactly the same as you would with the steak with the lamb chop and add some rosemary over the top and spoon the butter as you go It really is the best way to cook any style of meat in the frying pan And you wanna keep all of the juices with it Now, get about a cup of spinach and you're just gonna crumble some either Danish or Greek feta over the top and get some olive oil in there with some salt and pepper and mix it all together

(light music) Now, I'm not sure whether you've steamed chicken before but this is a really simple way to do it And you can cook all of your green veggies at the same time So you just mash it out with a meat tenderizer in between two bits of baking paper there so it's really nice and thin So this is bok choy and you just wanna cut the ends off it and wash the inside because it tends to build up a lot of dirt on the inside Now, take a stick of ginger and the actual recipe calls for shallots but I'm using basil today, whatever you want

But this is a trick to chop basil without bruising it You wanna roll it up and then slice it like you would anything else Add plenty of sesame seed oil in there and mix it all around This is going to go on top of the chicken once it's done steaming So you wanna steam it in there for about five minutes each side and put the Asian greens on top of it

And so, look at that It's fantastic It comes out really, really juicy and you serve it with the Asian greens that have been steamed there and also the sauce that you made on top (light music) So for breakfast, you're gonna start off with an avocado smoothie which is basically a cup of spinach, a cup of almond milk, two tablespoons of chia seeds, some ginger which contrasts nicely with the avocado, half an avocado and a tablespoon of coconut oil And so you're gonna put some ice in there as well if you desire but it's up to you

Blend that until it's really, really well mixed together You pour that into a cup and drink that for breakfast and it's delicious Bunless cheeseburgers are really easy to make Now, with beef patties you wanna push the inside of the beef patty down so that when you're cooking it, it doesn't become raw on the inside And you're gonna put some cheese on it when you flip it over

We're just gonna cut up some onions and a little bit of tomato as well And you've got a leaf of an iceberg lettuce Now, these are perfect because you just put all of the ingredients inside so you've got some mustard there You put the beef patty with the melted cheese on top and a little bit more mustard and some tomato and onion Wrap that all up and it seriously tastes like the best cheeseburger you've ever had

And if you're using good quality meat, this is really healthy for you (light music) Throw out the taco seasoning because tacos are basically a mix of paprika and cumin And if you get those two right, you can make mints taste really, really good Now, the trick with using iceberg lettuce is to cut it from the stalk like I did just then and then slice the end floppy bits off so you've got a really nice shell And you're just gonna spoon that mint into there, add some tomato and a little bit of shredded cheese and some sour cream in there and you have a perfect taco

(light music) Cobb salads are really delicious and all you need to do is cook up some bacon, also boil an egg and you're going to cut up some lettuce and put that into a bowl I'm using iceberg lettuce but you can use romaine lettuce if you like Some cherry tomatoes in there Using the bacon that you've previously cooked, push with the back of your knife, don't ever use the blade of your knife to get anything off a chopping board You wanna have some cheese in there

And you wanna cut the egg so it's nice and runny and that's a perfect Cobb salad that's really, really delicious Sesame beef coleslaw or otherwise known as crack slaw is basically just some mints, some coleslaw mix, some vinegar, some soy sauce, some sriracha sauce and a whole bunch of sesame seed oil And you're just going to cook all of that down until the coleslaw has become quite soft and you're gonna add some sesame seeds in there Eat it for dinner and store some for tomorrow's lunch as well It's a really delicious meal

(light music) Now, rib eye with Brussels sprouts is probably one of my favorite dinners You're just gonna cut up a whole bunch of Brussels sprouts, add some paprika and any kind of herbs you want in there with some olive oil And you're going to bake that for about 20 minutes in the oven and they come out super crispy So you're gonna have that with your rib eye steak And you just cook the rib eye steak exactly how I told you in the previous section of this video

And it's going to come out really, really delicious (light music) Thank you so much for watching, guys Make sure you go to the URL on the screen right here because that's where you'll be able to get the free meal plan with the entire shopping list and all of the calories and the macros planned out for you Again, thank you so much for watching and see you next week

A keto diet for beginners

You've probably heard about the keto diet It's the newest hype

All the papers are writing about it and the interest online is just exploding So what is the keto diet? What does keto even mean and how is it done? In this course you will learn all you need to know First of all let's get this out of the way What does the word “keto" mean? Basically the body can run on two different fuels One is sugar from carbohydrates in the food we eat and that's what most people today primarily use

Let's say if they're eating bread, pasta, rice, potatoes etc The other fuel is fat The keto diet is a very low-carb diet So low in carbs that the body has to switch to mainly using fat for fuel For example from real foods like eggs, meat, avocados, butter, olive oil, nuts, etc

Even the brain can become fueled by fat When the body is out of sugar, fat is converted in the liver into energy molecules called ketones that fuel the brain And the diet that results in this is called ketogenic, meaning it produces ketones And that's why the diet is called the keto diet Being fueled mostly by fat, a state called "ketosis", has many benefits including that you become a fat-burning machine

It's perfect for weight loss without hunger burning fat 24/7 even when you're sleeping Because it gives you tons of energy, you'll basically never run out Why the keto diet has become super popular in the last few years is actually not entirely new The foundation of keto is something old that you've heard about a million times It's a strict low-carb diet, it's a gluten-free diet, it's similar to the paleo diet and it's very close to the old and well-known Atkins diet

The basic idea is super simple and based on real foods You simply avoid most carbohydrates like sugar, processed junk food, bread, pasta, rice etc And instead you eat meat, fish, eggs, vegetables and natural fats like butter What is different with keto? Is that it's a supercharged low-carb diet where you can make sure you get the maximum benefits We'll get to the details later

So keto is a supercharged version of an old idea Similar diets have been tried for decades, even centuries These similar diets keep returning more popular than ever because they work And this could have an evolutionary explanation as our ancestors did not eat refined carbohydrates or sugar like we do today, so our bodies may not be adapted to those foods Modern science proves that it works

On a keto diet most people can lose excess weight without hunger and a number of health issues tend to improve Most importantly a keto diet is not just used as a temporary fix Many people enjoy it as a long term lifestyle Not just for weight loss, but for long-term health and well-being and staying fit year-round Many people feel energized, full of mental clarity and have stable blood sugar levels

Most of the hunger disappears, cravings for sweets foods are reduced, so there's no need to snack all the time anymore People save time by being happy with fewer meals They eat delicious food whenever they're hungry and there's not even any need to count calories Most people feel so satiated on keto that they can eat when they're hungry and still eat less and lose excess weight They don't even have to exercise

Now of course some exercise is good for you for health and feeling your best, but it's not required for weight loss and certainly not on keto In this course you will learn exactly how to do keto, what to eat, what not to eat and when to eat You will learn the common problems that people experience when starting keto, the keto flu and how to avoid it You will learn how to know if you're in ketosis and the simple tricks to get there You will learn about weight loss on keto, what to expect, how to speed it up and how to break a weight loss plateau should it happened

You'll learn about the common mistakes that people make and how you can avoid them to feel great and succeed faster You'll also hear from a number of top doctors and researchers specializing in keto and low-carb diets who truly understand it and to make sure you do it as safely and effectively as possible This video course will teach you everything you need to know and you can combine it with all the other keto content we have on our website DietDoctorcom It's really the only place you need for everything connected to keto

We are committed to making it truly simple You can check out hundreds of amazing keto recipes, including video recipes and if you're interested, a full keto cooking show No planning required, just buy the food on the shopping list, cook it according to the simple instructions and enjoy eating it You're done And even if you have special preferences like say dairy-free or vegetarian keto, we still have you covered

And you can also simply construct your own custom meal plans You can get all this for free You can use our free two-week keto challenge to get started like more than 300,000 people already have Or for the full Diet Doctor experience, sign up for a free one-month trial, cancel anytime You get full access to everything we have, all our resources; the full meal planner, our low-carb TV with hundreds of amazing keto videos including this entire keto video course

At Diet Doctor, our goal is to empower people everywhere to succeed on keto and low-carb like these amazing people "Whatever you're doing continue to do" At some point he said, "Don't lose any more weight

" I lost 200 pounds in roughly 18 months -I lost 80 pounds -80 pounds? Wow! I lost 100 pounds in a year That hunger that I've had for my entire life wasn't there Her energy level and much like mine, our mental well-being has improved as much as our physical health

I went from 374 pounds to 139 pounds I would've never believed that within my lifespan I would have my life back like this We want to make keto truly simple for you and help you succeed in reaching your goals If you are interested in more I'll see you in part II which is about a core idea behind the keto diet, how to become a fat burning machine Good luck and I'll see you soon

Keto Diet Breakfast Ideas For Beginners

Hello and welcome back to my channel, today I'm going to talk to you all about keto breakfast ideas for beginners so whether you're new to the keto diet or looking to get back into it this video is going to give you heaps of ideas and inspiration for low carb keto friendly breakfasts that are so easy and simple to put together and I've written a blog post to go along with this video so you can click down below for that and you can get all these ideas and more with loads of photos and information to put together all kinds of yummy easy keto breakfasts and make sure if you're not already subscribed to my channel you subscribe for more videos just like this and leave a like and a comment to let me know what is your best easy go-to keto breakfast, I look forward to reading your comments, so let's get into it, so how do you put together a breakfast that is keto, low carb high fat and is also quick and easy well it's really simple first of all start with eggs! I start with eggs most days I definitely have breakfast without eggs but I start with eggs most days, now how do you like your eggs? Do you like them fried, scrambled, an omelet, poached however you like them cook them with lots of fat, unlesss poach then you cook it in water but I put my fried eggs or on little scrambled eggs in lots of butter or you could use coconut oil or whatever oil you like to get it nice and crispy and to bring up the fat content of it and once you have your eggs how about some sides, think about vegetables, you can go for mushrooms, broccoli, cauliflower, asparagus, I've been loving radishes lately, you can have spinach, green beans there are all kinds of low-carb keto friendly vegetables to choose from, I definitely enjoy at least a portion of vegetables with my breakfast and then there's protein sometimes I will have an additional protein in addition to eggs like sausages or any leftover meat or smoked salmon in the past of also had steak and eggs as well for breakfast for a massive protein hit to start my day out and then add fats, we're all about low carb and high fat so think about adding some sour cream some feta maybe cook eggs and vegetables in some cream or mascarpone, add your fat in lots of delicious ways there's so many options and then it's really just about mixing and matching you can pick a couple of veggies to enjoy over the week and then make eggs in different ways you can have mushrooms and fried eggs, next day you could have mushrooms and an omelet the next day you could have scrambled eggs with mushrooms on the side so you can have eggs in different ways and buy veggies that you enjoy and enjoy them day after day oven you can mix and match, I tend to just rotate through whatever's in season whatever I feel like and just everyday I'll have eggs, couple of eggs, some fat and just rotate that in whatever way I feel like and how about breakfast without eggs definitely can have keto breakfast without eggs in fact I filmed a whole video with seven breakfast ideas without eggs, I'll definitely leave that in the information cards and down below for you but for some quick and easy ideas for you chia pudding, you definitely can have chia on keto it's just pure fiber goodness, find a low carb yoghurt, you can leave it in the fridge overnight and you've got an easy go to breakfast in the morning I've also had smoothies, loads of smoothies through my Keto, journey and sometimes I'll even have a protein shake if I'm on the go, really quick I'll make up a protein shake and run out the door you can also be a little bit organized and spend some time making a meal prep box I've done that in the past as well made a meal prep box with all kinds of breakfast goodies and then I have my fridge full with meal prep boxes ready to go for the week with all kinds of easy yummy keto breakfasts and don't forget you can also have leftovers for breakfast what did you enjoy for dinner yesterday, have it for leftovers this morning just raid your fridge put together a platter of all kinds of goodies and you've got breakfast really the main key is keep it simple what do you already have in your kitchen that you can enjoy for breakfast, find two, three breakfasts you really enjoy and just keep cooking those, you don't have to cook a different breakfast every day of the week for every day of the month and every day of the year, find a few things you enjoy and just rinse and repeat, so there you go those are my tips for keto breakfast ideas for beginners make sure that you check down below for a link to the blog post and all the other videos that I mentioned along the way for lots more inspiration for easy keto breakfasts for beginners and remember to leave a like, comment too and subscribe for more videos just like this and thanks for watching and we'll see you again soon bye

KETOGENIC DIET Meal Plan – 7 DAY FULL MEAL PLAN for Beginners

– Guys, I cannot believe the amount of positive responses that I got back from the past three meal prepping videos It just absolutely blows me away

So thank you so much This video today is for you guys I'm gonna take it up an extra notch and I'm going to provide you something really special Today is a complete seven-day meal plan that comes with all the calories, all the macros planned down, all of the recipes and the entire shopping list that you need to get started I'm going to show you how to make all of the recipes for the meal plan right now, with the exception of bacon and eggs because I'm pretty sure you already know how to make bacon and eggs

I'll give you that one And stick around till the end of the video because that's where I'm gonna share with you how to actually get the meal plan and all of things that are included in this video So, let's get started (light music) So we're gonna start with some buttery steak and broccoli So, grab a head of broccoli and cut up all the florets off the actual broccoli head

Put them to the side and you're going to steam them for about 10 to 15 minutes just until they are tender Place them on a plate and then we're gonna get started with the steak So you're gonna salt both sides of the steak Be very liberal with the salt Don't be scared of the salt especially on the ketogenic diet

And you're gonna heat up a frying pan to very hot And then place it in and we're gonna sizzle it for about two or three minutes each side When you flip it, place the butter in and put some rosemary over the top and just start spooning the butter over the steak It is going to taste absolutely delicious and the rosemary gives it a really, really nice flavor (light music) So now we're gonna move on to the scrambled eggs with avocado

So you're gonna crack three eggs into a bowl and mix it around with what I call this magic whisk here I have put the link to this in the description below You're gonna add some salt and pepper and you're gonna cut up half an avocado by simply going around the outside of the seed and heating up a frying pan, putting some butter into the frying pan, about a tablespoon and putting all of the eggs that you whisked up just before Now, it's going to be very, very quick and you're going to just move it around slightly and remove the eggs when they are still a little bit gooey Now, you can cut the avocado up however you like but this is just a fantastic meal for breakfast and it's really, really nutritious

So this is a lamb chop and we're gonna make a feta salad with this as well So do exactly the same as you would with the steak with the lamb chop and add some rosemary over the top and spoon the butter as you go It really is the best way to cook any style of meat in the frying pan And you wanna keep all of the juices with it Now, get about a cup of spinach and you're just gonna crumble some either Danish or Greek feta over the top and get some olive oil in there with some salt and pepper and mix it all together

(light music) Now, I'm not sure whether you've steamed chicken before but this is a really simple way to do it And you can cook all of your green veggies at the same time So you just mash it out with a meat tenderizer in between two bits of baking paper there so it's really nice and thin So this is bok choy and you just wanna cut the ends off it and wash the inside because it tends to build up a lot of dirt on the inside Now, take a stick of ginger and the actual recipe calls for shallots but I'm using basil today, whatever you want

But this is a trick to chop basil without bruising it You wanna roll it up and then slice it like you would anything else Add plenty of sesame seed oil in there and mix it all around This is going to go on top of the chicken once it's done steaming So you wanna steam it in there for about five minutes each side and put the Asian greens on top of it

And so, look at that It's fantastic It comes out really, really juicy and you serve it with the Asian greens that have been steamed there and also the sauce that you made on top (light music) So for breakfast, you're gonna start off with an avocado smoothie which is basically a cup of spinach, a cup of almond milk, two tablespoons of chia seeds, some ginger which contrasts nicely with the avocado, half an avocado and a tablespoon of coconut oil And so you're gonna put some ice in there as well if you desire but it's up to you

Blend that until it's really, really well mixed together You pour that into a cup and drink that for breakfast and it's delicious Bunless cheeseburgers are really easy to make Now, with beef patties you wanna push the inside of the beef patty down so that when you're cooking it, it doesn't become raw on the inside And you're gonna put some cheese on it when you flip it over

We're just gonna cut up some onions and a little bit of tomato as well And you've got a leaf of an iceberg lettuce Now, these are perfect because you just put all of the ingredients inside so you've got some mustard there You put the beef patty with the melted cheese on top and a little bit more mustard and some tomato and onion Wrap that all up and it seriously tastes like the best cheeseburger you've ever had

And if you're using good quality meat, this is really healthy for you (light music) Throw out the taco seasoning because tacos are basically a mix of paprika and cumin And if you get those two right, you can make mints taste really, really good Now, the trick with using iceberg lettuce is to cut it from the stalk like I did just then and then slice the end floppy bits off so you've got a really nice shell And you're just gonna spoon that mint into there, add some tomato and a little bit of shredded cheese and some sour cream in there and you have a perfect taco

(light music) Cobb salads are really delicious and all you need to do is cook up some bacon, also boil an egg and you're going to cut up some lettuce and put that into a bowl I'm using iceberg lettuce but you can use romaine lettuce if you like Some cherry tomatoes in there Using the bacon that you've previously cooked, push with the back of your knife, don't ever use the blade of your knife to get anything off a chopping board You wanna have some cheese in there

And you wanna cut the egg so it's nice and runny and that's a perfect Cobb salad that's really, really delicious Sesame beef coleslaw or otherwise known as crack slaw is basically just some mints, some coleslaw mix, some vinegar, some soy sauce, some sriracha sauce and a whole bunch of sesame seed oil And you're just going to cook all of that down until the coleslaw has become quite soft and you're gonna add some sesame seeds in there Eat it for dinner and store some for tomorrow's lunch as well It's a really delicious meal

(light music) Now, rib eye with Brussels sprouts is probably one of my favorite dinners You're just gonna cut up a whole bunch of Brussels sprouts, add some paprika and any kind of herbs you want in there with some olive oil And you're going to bake that for about 20 minutes in the oven and they come out super crispy So you're gonna have that with your rib eye steak And you just cook the rib eye steak exactly how I told you in the previous section of this video

And it's going to come out really, really delicious (light music) Thank you so much for watching, guys Make sure you go to the URL on the screen right here because that's where you'll be able to get the free meal plan with the entire shopping list and all of the calories and the macros planned out for you Again, thank you so much for watching and see you next week

Keto Diet Breakfast Ideas For Beginners

Hello and welcome back to my channel, today I'm going to talk to you all about keto breakfast ideas for beginners so whether you're new to the keto diet or looking to get back into it this video is going to give you heaps of ideas and inspiration for low carb keto friendly breakfasts that are so easy and simple to put together and I've written a blog post to go along with this video so you can click down below for that and you can get all these ideas and more with loads of photos and information to put together all kinds of yummy easy keto breakfasts and make sure if you're not already subscribed to my channel you subscribe for more videos just like this and leave a like and a comment to let me know what is your best easy go-to keto breakfast, I look forward to reading your comments, so let's get into it, so how do you put together a breakfast that is keto, low carb high fat and is also quick and easy well it's really simple first of all start with eggs! I start with eggs most days I definitely have breakfast without eggs but I start with eggs most days, now how do you like your eggs? Do you like them fried, scrambled, an omelet, poached however you like them cook them with lots of fat, unlesss poach then you cook it in water but I put my fried eggs or on little scrambled eggs in lots of butter or you could use coconut oil or whatever oil you like to get it nice and crispy and to bring up the fat content of it and once you have your eggs how about some sides, think about vegetables, you can go for mushrooms, broccoli, cauliflower, asparagus, I've been loving radishes lately, you can have spinach, green beans there are all kinds of low-carb keto friendly vegetables to choose from, I definitely enjoy at least a portion of vegetables with my breakfast and then there's protein sometimes I will have an additional protein in addition to eggs like sausages or any leftover meat or smoked salmon in the past of also had steak and eggs as well for breakfast for a massive protein hit to start my day out and then add fats, we're all about low carb and high fat so think about adding some sour cream some feta maybe cook eggs and vegetables in some cream or mascarpone, add your fat in lots of delicious ways there's so many options and then it's really just about mixing and matching you can pick a couple of veggies to enjoy over the week and then make eggs in different ways you can have mushrooms and fried eggs, next day you could have mushrooms and an omelet the next day you could have scrambled eggs with mushrooms on the side so you can have eggs in different ways and buy veggies that you enjoy and enjoy them day after day oven you can mix and match, I tend to just rotate through whatever's in season whatever I feel like and just everyday I'll have eggs, couple of eggs, some fat and just rotate that in whatever way I feel like and how about breakfast without eggs definitely can have keto breakfast without eggs in fact I filmed a whole video with seven breakfast ideas without eggs, I'll definitely leave that in the information cards and down below for you but for some quick and easy ideas for you chia pudding, you definitely can have chia on keto it's just pure fiber goodness, find a low carb yoghurt, you can leave it in the fridge overnight and you've got an easy go to breakfast in the morning I've also had smoothies, loads of smoothies through my Keto, journey and sometimes I'll even have a protein shake if I'm on the go, really quick I'll make up a protein shake and run out the door you can also be a little bit organized and spend some time making a meal prep box I've done that in the past as well made a meal prep box with all kinds of breakfast goodies and then I have my fridge full with meal prep boxes ready to go for the week with all kinds of easy yummy keto breakfasts and don't forget you can also have leftovers for breakfast what did you enjoy for dinner yesterday, have it for leftovers this morning just raid your fridge put together a platter of all kinds of goodies and you've got breakfast really the main key is keep it simple what do you already have in your kitchen that you can enjoy for breakfast, find two, three breakfasts you really enjoy and just keep cooking those, you don't have to cook a different breakfast every day of the week for every day of the month and every day of the year, find a few things you enjoy and just rinse and repeat, so there you go those are my tips for keto breakfast ideas for beginners make sure that you check down below for a link to the blog post and all the other videos that I mentioned along the way for lots more inspiration for easy keto breakfasts for beginners and remember to leave a like, comment too and subscribe for more videos just like this and thanks for watching and we'll see you again soon bye