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

What to Eat on Ketogenic Diet for Weight Loss – Meal Plan

So maybe you've started on the Keto diet but you are not seeing the results you expected In this video, I'm going to be giving you my top tips on what to eat for weight loss on the Keto diet

What's up guys, Anne here from Think Natural Health We are passionate about wellness and we release videos every week so you should consider subscribing to our channel but today – let's talk about Keto In my previous video I went over the basics of what Keto is and how to do it If you missed that and haven't seen it then you can check the card above now and go ahead and watch that Today I'll be going over the food to eat and what not to eat on Keto

Lets go So the first thing you want to do is try and find low-carb alternatives to the really common carby foods that we eat like rice, pasta, breads, biscuits The most common one would be cauliflower rice, every one has kinda heard of that, but there's actually a lot of different vegetables rices that you can try and I would really recommend doing some research because some of them have fantastic nutritional profiles The second thing you're going to want to do is eat plenty of nutrient-dense fats, like grass-fed butter, really good quality olive oil and coconut oil and avocados Stay away from the heavily refined oils and butters

They do not allow your liver to function properly – they clog it all up, which is bad because that is where the 6 fat burning hormones are produced So some really great examples of food you want to eat on Keto are calciferous vegetables, I'm talking kale, cabbage, broccoli, Brussels sprouts There is an amazing recipe for cauliflower wraps that I'm going to link down below It is a great substitute, really easy to make and it will help you miss carbs just that little bit less As for the foods not to eat, well, the list is quite extensive

So we know not to eat carbs, we've been over that, but there are several other things you should bear in mind So when trying to pick healthy foods on the Keto diet you want to bear a few things in mind One of them is that you don't want to spike your insulin levels more than what you have to Every time you eat you will spike your insulin levels but you want to try and maintain that and keep it low and that's why we do intermittent fasting, but that's for another video So foods you want to try and avoid are starchy foods like potatoes, very much sweet potatoes, fruit, yoghurt, milk, beans – anything like that

I know that each of those foods sound healthy on their own and they are, a lot of them have really great nutritional properties but sadly they also score high on the glycaemic index which means you're going to end up with a massive spike in insulin – and that is a huge no-no When you have a spike in insulin, when these things are converted really quickly into sugar, you end up putting the fat burning process on hold anywhere in between 24 hours and 72 That is a huge no-no on Keto! When first starting out on Keto it may seem like your options are limited, and I know it can come across like that But with a little bit of research, I honestly, I can tell you right now, you can find a substitute for just about anything And I have some of my own that I will be doing in another video

There you have it guys Follow these tips and avoid these traps and I guarantee you will start to see some really great weight loss Have fun on your Keto journey, make sure and put any comments you have down below and I will see you in the next video 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

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

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

KETO DIET FULL DAY OF EATING TO LOSE WEIGHT | DAILY MEAL PLAN

hey guys welcome to another Keto vlog it's one o'clock I'm ready to break my fast I already had coffee with one tablespoon of whipping cream while it's really important not to break your fast by drinking a coffee full of calories well it's really contradiction people says different things I mean the last update I read was that if you intermittent fasting you should not be having anything higher than 50 calories to not break your fast so what I'm having always in the morning is a coffee with one tablespoon of heavy whipping cream which is 50 calories so I hope I'm still in fasting so that's how I do it now I'm gonna have lunch I will have my amazing zucchini pork dumplings I made yesterday this is them guys they're absolutely delicious I made a video how to make these I'm gonna leave it in the description down below so you can check that out and definitely try these out mmm look a lot even my nan Hiro has been yesterday's sad that he loves it he wants to eat it every week and it's his favorite keto recipe so far five of these dumplings comes down to about 250 calories so I'm gonna take it as an awesome appetizer and I'm gonna make some goat cheese strawberry salad little later on you guys ready for your daily dose of cuteness miss ginger here I can guarantee you that even if you have a bad mood in the morning and you cuddle with this love bug for five seconds it's just like your mood improves instantly it's a magic well who would not love this you so now you can see I really can't exercise I have all the tribe here bothering me I want to mention these elastic bands these are amazing for a home exercising if you don't have time or you don't have a chance to get to the gym I really recommend these I do use them a lot and I can really feel it so now it's time for me to make the salad it's four o'clock I'm pretty hungry so my lunch part two our hearing this guy's my awesome goat cheese salad with strawberries and walnuts it's about 200 calories I'm gonna season that with this Thai coconut sesame gourmet dressing this dressing has 18 grams of fat and one total card in two tablespoons well I'm gonna use about one tablespoon so it will be about half of a car so great option out of these for afternoon snack I'm gonna have these chicken Carinae at the barbecue want I'm gonna have two servings which would be 160 calories two carbohydrates and nine fat I love these guys I'm gonna start at dinner today I'm gonna make some asparagus bacon and egg salad with Dijon vinegar and I'm gonna cook some chicken to go with it some boiling some expert and just to keep some in the fridge for snacks so I chopped the asparagus into bite-sized pieces and I'm gonna put it in the pot and steam it meanwhile I'm gonna cook the bacon the way I do it that I don't think of whole apartment or all trailer and don't skip splashes all over my stove I use a paper towels plate and microwave so while the bacon is cooking I'm gonna prepare the dressing I'm gonna use two tablespoon of Dijon mustard two tablespoon of extra virgin olive oil and one tablespoon of apple cider vinegar I'm gonna season a little bit some salt and pepper and that will be my dressing so eggs are done and peeled and now I'm gonna chop this chicken into small cubes and fry it up with some spices that's how it looks like Oh them I already start eating it so it's not very pretty we enjoyed the dinner and now it's time to take our daily power walk so we go in and I think that's it for today's video so please if you liked it – give it a thumbs up and subscribe to my channel and I'm gonna see you again soon in another video you

My 4-Day Keto Meal Plan

what is going on guys and welcome back to the fit men cook kitchen so I'm really excited about today's video because we are doing another amazing meal prep video with a special catch so I know that y'all have been emailing me and tweeting me asking for more keto recipes so today we'll be making a quick and easy for day keto meal plan now for those of y'all who are not familiar with keto I want to invite you to check out my eight-week keto transformation that I did last year and y'all know just from watching that video that her brother got some amazing results and I know that you will too so with that in mind I also wanted to just go a little bit one step further with this video it's also going to be available inside of the meal prep Pro app that allows you to customize it for your dietary needs for you and your partners so if you want this four day meal plan that you can customize for you and your household then you can go and download the new prep Pro app right now if you are ready to roll up your sleeves and get your hands a little dirty then let's get started first up we'll make any cheesy cloud biscuits with smoked salmon and cream cheese set the oven to 350 into a bowl at almond flour cheddar baking powder and cayenne stir it up and make a well in the center of the bowl and crack the eggs inside then mix everything together add a little heavy cream and mix to form a dry dough people had a mixture before my patty on a baking sheet place it in the oven for 18 to 20 minutes then allow them to cool on a wire rack now you can add these to your meal prep container or you can build the sandwich to enjoy right away slice it open add cream cheese mixed green salmon and a squeeze of lemon oh yeah next up we're making chocolate and peanut butter balls with shredded coconut because we're fancy like that at peanut butter cacao stevia vanilla extract coconut oil chia seeds and almond flour mix it all up line a small tray with parchment paper and pour in the mix freeze for 20 minutes then we're going to cut it into chunks based on your desired portion size and the number of days you're prepping for once you've done that then coat the bites with unsweetened shredded coconut store these in the fridge until you're ready to eat next we'll make an extra crispy sesame chicken thighs set your oven to 400 then to a bowl we're gonna add sesame seeds almond flour sea salt and pepper mix it up then set the bowl aside to a separate Bowl we're gonna crack an egg add heavy cream and whisk together dip the chicken thigh in the egg mixture followed by the sesame seeds place the thighs on a baking sheet lined with parchment paper and bake for 30 minutes or until it's cooked through steam some broccoli florets then add the chicken and broccoli to meal prep containers and garnish with red bell pepper and spring onion if desired mix together sesame oil and soy sauce then drizzle on top serve it up and enjoy it with fresh lime and finally we're making an almost Philly cheese steak and roasted bell peppers set the oven at 350 then cut the top off the bell peppers and remove the insides place on a baking tray and spray with olive oil roast in the oven for 10 minutes set a nonstick skillet on medium heat then add olive oil and onion cook until the onions turn brown and translucent then we're gonna add in more oil your chopped steak mushrooms and oregano cook until the steak is done about 8 to 10 minutes now let's build the cheesesteak at a little steak and mushroom cream cheese more steak then jalapenos for some heat top it all off with provolone place under the broiler for five minutes to brown and melt the cheese serve with a mix garden salad all right guys that's it you got four meals in four days now you can find the link to download these amazing recipes under this video and hey if you like this video then be sure you smash that like button too now if you're ready to take things to the next level and you'd like a new weekly meal plan just like the one delivered to you this week then make sure that you give the meal prep pro app a try the app creates a tailored keto meal plan that's customized to you and your goals meal prep pro is free ninety nine to download and comes with a seven day free trial until next time guys remember to keep it healthy but of course never ever boring Oh

FULL DAY OF EATING | KETO MEAL PLAN | BURGER RECIPE

hey guys welcome back to my channel it's even skeletal and another day of eating ketogenic diet you saw I had for lunch just the two faces of bacon two scrambled eggs with one tablespoon of Kerrygold butter and half of an avocado this lunch altogether had 437 calories 21 grams of protein 3 net carbs and 37 grams of fat that's time for some snack I had taste for something sweet so I just chopped myself three strawberries and I got 18 roasted almonds so I'm gonna snack on that this snack has 140 calories for net carbs 11 grams of fat and 5 grams of protein well I just dropped all the almonds off the cutting board so sometimes I'm just trying to make it look pretty but it's not really practical clumsy girl well Casey wants to say hello today hi baby she wants to play a little soccer you wanna play soccer do you wanna play soccer yeah what team you're playing oh yeah go time for dinner I've decided I'm gonna make some fun less homemade burgers and we gonna barbecue I'm gonna use the whole pound I'm gonna make more burgers and keep them in the freezer I've chopped about half of a small on the end I'm adding it in adding salt adding pepper adding a little bit of liquid smoke little of smoked paprika about a teaspoon of onion powder and today a teaspoon of garlic powder and now I'm gonna form for burgers about size of my palm so I've got four burgers I'm gonna fridge to and I prepared some tomatoes and some pickles and some what is almost forgot and some cheese well homemade burger was amazing it had about 350 calories and 20 grams of fat now I'm just sipping on this amazing drink as it's almost fourth of July this is truly is a spiked sparkling water it has hundred calories and about one gram of sugar and cards so it's pretty good to drink when you're ketogenic diet I actually made the whole video about if you can drink alcoholic beverages on ketogenic diet I'm gonna link it in a description down below so you can go check that out if you interested and I hoped you enjoyed today's video if you did please give it a thumbs up and don't forget to subscribe and I'm gonna see you again tomorrow bye you

WHAT I EAT IN A DAY | KETO DIET MEAL PLAN | GREEK SALAD RECIPE

hey guys welcome back to my channel and another keto Vlog we just had a simple lunch some spinach mix with tomatoes half of an avocado two scrambled eggs in some Kerrygold butter and couple of strips of bacon now we're gonna enjoy some iced coffee there it is I'm gonna marinate some pork sirloin for tonight's dinner we gonna grill it and I'm thinking about making some Greek salad to go with it so I think we're gonna go and make a quick stop at Walmart and do some little mini keto grocery haul so just get back from Walmart so I'm gonna show you our little grocery haul so we've got some mixed spinach with baby kale some spring onions tomatoes cucumber some pork rinds almond flour strawberries some mozzarella fresca some cream cheese some coleslaw there's a very cheap down 50 ground turkey then some smoked gouda some uncured bacon some black first hand some pecans as I want to make some crust cheesecake then I have some sour cream some extra virgin olive oil some string cheese for snacks a couple of avocados and some eggs so I'm gonna prepare the Greek salad now for that I have two cucumbers from one big pepper I have cup of tomatoes black olives some onion and feta cheese so I checked that everything into small pieces and I'm just gonna add some salt pepper and olive oil come here this guy's oh damn I'm gonna go inside and enjoy so dinner was amazing we have plenty of salad left so we're gonna have some leftovers on Monday and now it's just time for a dessert I made this nun bake cheesecake I did wanted to film it for you but the recipe well it was a good recipe but it didn't really end up the way I hoped it will so I just give that I'm gonna leave you a little recipe laying in a description box so if you want to check it out at you can but no video for me this for me I was failure I had to do something wrong but I'm gonna keep trying testing out different cheesecakes and when I find out the one I love that I'm gonna film it for you ginger this is my place that's what mommy said not you this is your troll now well alright Joyce we know who is the king here well I just get yelled at that she is the queen of the castle but my husband but my husband cannot forget that I am the queen so if ginger is the king well there's really not a lot of space for him as it well guys anyway I hope you enjoyed today's video if you did please give it a thumbs up and don't forget to subscribe and I'm gonna see you again tomorrow bye you

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

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

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