7 Day KETO Meal Prep – Simple Healthy Meal Plan
ketogenic plan December 9th. 2020, 9:22pmPurchase the Easy Meal Prep Cookbook HERE: https://amzn.to/2PnTR1W
You can download the free meal prep guide at https://www.fatforweightloss.com.au/free-meal-prep/
Hi everyone, welcome to this weeks meal prep video.
In this video, I’m going to be showing you exactly how to plan out a week’s worth of food, that can be prepped in under an hour and a half, to ensure your food is fresh, delicious and best of all easy to make.
This whole video is accompanied by a free printable guide which contains the exact amounts of each ingredient you’ll need depending on your gender and goals. It contains prep day action plans and substitutions for dairy, nuts and other allergies, so don’t worry too much about the exact amounts showcased in this video, as this will likely change for you.
Instead of preparing a full 7 days’ worth of meals, I recommend setting aside two nights for meal prep. This is usually Sunday and Thursday, but it can be any day of the week you like, as long as they are approximately 4 days apart.
For the first meal prep, you’ll need the following:
Beef Mince
Chicken Thighs
Yogurt
Eggs
Spinach
Dry Coleslaw
These are the main ingredients you’ll need. The other ingredients I’ll explain as we go throughout the video.
12 containers, preferably glass as this will avoid anything from the containers seeping into your food, plus glass reheats more evenly, and won’t leave any taste or smell residue.
A frying pan and stove top.
A chopping board and knife
And a pair of fresh, clean hands.
Optional (Food processor), but you can easily buy riced cauliflower to skip this step.
Keep all these in the fridge and reheat the burrito bowl and crack slaw as needed.
For breakfast you’ll be enjoying a creamy fruit and yogurt bowl with coconut flakes, lunch and dinner are a choice between either sesame beef coleslaw or chicken burrito bowls, followed by super easy spinach and egg omelette, with similar choices for lunch and dinner.
If you’re intermittent fasting, simply each lunch as usual, and keep breakfast for a delicious snack during your eating window.
Optional supplements I would also add would be Omega 3’s, magnesium and vitamin D, or stand in the sun for 20 minutes.
If you are worried you are unable to eat any ingredients within the meal plan here are some common substitutions:
Substitute any of the proteins for a protein you can eat. These are interchangeable and won’t affect the macros dramatically.
Sub any dairy with a coconut alternative, for example Greek yogurt for coconut yogurt.
Inside the prep guide, you’ll find what amounts you’ll need to prepare for the second prep night, to ensure your food is fresh and well kept.
That’s it! If you have any questions about any of the meals, don’t be afraid to put your questions in the comments below, otherwise you can email me at [email protected] for more sensitive questions.
Again, this video is accompanied by a free printable guide which contains the exact amounts of each ingredient you’ll need depending on your gender and goals. You can download it here:
See you next week!
Beginners Ketogenic Recipe Book – https://www.fatforweightloss.com.au/the-beginners-ketogenic-cook-book/
100+ Keto Recipes Everyone Will Actually Eat: https://www.fatforweightloss.com.au/keto-recipes-everyone-will-actually-eat/
30 Day Keto Meal Plan – https://www.fatforweightloss.com.au/keto-kickstart-course/
Weekly Keto Meal Plans – https://www.completeketodiet.com/
Hard Cover Recipe Books: https://www.amazon.com/author/fatforweightloss/
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December 9th, 2020 at 9:57 pm
Download the meal prep: https://www.fatforweightloss.com.au/free-meal-prep/
December 9th, 2020 at 9:57 pm
The ketogenic diet (or keto diet, for short) is a low carb, high fat diet that offers many health benefits.
In fact, many studies show that this type of diet can help you lose weight and improve your health
Here's some details about them
https://sites.google.com/view/health-tips-by-savi/home
Also you can try the free keto meal book provided in given link
December 9th, 2020 at 10:02 pm
Alternative for avocados? Thank you.
December 9th, 2020 at 10:17 pm
Good video but there is no way guacamole is not going to be good after a couple days
December 9th, 2020 at 11:07 pm
That looks great, but please, how do you reheat the food? Such as chicken and guacamole in one bowl. Or is it supposed to be eaten cold?
December 9th, 2020 at 11:09 pm
Getting ready to start keto.
I run a hotel and can work 7 days a week for 12 hours per day.
And literally have no extra time to spare.
This is the best keto meal prep I've found.
Simple & quick!
You have a new follower!
Would you tell me what size are the storage glass bowls?
Thank you in advance.
With a smile,
Dawn
December 9th, 2020 at 11:54 pm
Where do you get some of those fresh clean hands? 👐🏻 I looked all over the store
December 10th, 2020 at 12:17 am
"The ketogenic diet is a high-fat, moderate-to-low protein, low carbohydrate diet. It is intended to mimic the metabolic response to fasting and shift the body towards metabolizing lipids rather than glucose."
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December 10th, 2020 at 1:05 am
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December 10th, 2020 at 1:47 am
Brilliant video, really enjoyed it ! Thank you so much
December 10th, 2020 at 2:41 am
Do you not weigh each of plate?
December 10th, 2020 at 2:47 am
I purchased this book. One of the best food guide I have every. Seen!!!!! Buy this book you won't regret. Thanks Jennifer 🤩
December 10th, 2020 at 3:23 am
Please also watch this video about the Keto Diet.
Its very helpful to people who wants to start this process.
https://youtu.be/sXEXdDlPpHY
December 10th, 2020 at 3:38 am
scott adams
December 10th, 2020 at 3:52 am
I bought your meal plan book and I have a question. What do you consider a medium broccoli or cauliflower? What weight? My medium might not be your medium. Or at least how many grams in each container?
December 10th, 2020 at 4:49 am
Best Keto Diet click here >>> @t
December 10th, 2020 at 4:55 am
You are great luv u from pakistan
December 10th, 2020 at 5:10 am
my favorite video on keto meal prep
December 10th, 2020 at 5:36 am
Can I take all the supplements together
December 10th, 2020 at 6:31 am
i usually see really complicated keto recipes but these are super easy to follow and quick to make! great video cheers