Keto Diet Meal Plan for Beginners

Breakfast Option 1: Fried Eggs with Sautéed Veggies and Bacon

Butter/olive oil 1 tbsp
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Eggs, fried in butter 2 large
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Bacon 2 pieces
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Spinach 3/4 cup
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Mushrooms 1/2 cup (sautéed with spinach in bacon grease)
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Nutrition Facts
Amount per serving
Calories 774
Fat56 g
Carbs5 g
Protein25 g

Breakfast Option 2: The “No Egg” Breakfast

Breakfast sausage 1 oz. (check to make sure it’s sugar-free)
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Bell pepper 1 cup (roasted in 1 tbsp olive oil)
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Pepper jack cheese 1 oz.
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Nutrition Facts
Amount per serving
Calories 533
Fat45 g
Carbs9 g
Protein23 g

Lunch Option 1: Taco Salad

80/20 ground beef 3 oz.
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Taco seasoning 2 tsp
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Romaine lettuce, sliced 2 cups
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Cherry tomatoes 3
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Cheddar cheese 1.5 oz.
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Avocado 1/4 avocado
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Sour cream 1/4 cup
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Nutrition Facts
Amount per serving
Calories 570
Fat42 g
Carbs12 g
Protein36 g

Lunch Option 2: BLT Lettuce Wrap

Romaine lettuce, sliced 3 large leaves
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Bacon 6 pieces
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Grilled chicken 2 oz.
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Cherry tomatoes 5 small
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Monterey jack cheese 1 oz.
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Mayonnaise 2 tbsp
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Nutrition Facts
Amount per serving
Calories 632
Fat48 g
Carbs8 g
Protein42 g

Dinner Option 1: Pork Chop with Mushroom Sauce and Steamed Asparagus

Pork chop 4 oz.
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Olive oil 1/2 tbsp
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Mushroom Sauce:

White mushrooms 3/4 cup
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Butter 1 tbsp
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Minced garlic 1 tsp
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Ground thyme 1 pinch
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Heavy whipping cream 3 tbsp
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Steamed asparagus 1/2 cup
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Butter 1 tbsp
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Nutrition Facts
Amount per serving
Calories 675
Fat55 g
Carbs9 g
Protein36 g

Dinner Option 2: Baked Salmon With Loaded Baked “Potatoes”*

Atlantic salmon 4 oz. (with 1/2 tbsp butter)
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Steamed, mashed cauliflower 3/4 cup
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Butter 1-1/2 tbsp
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Sour cream 2 tbsp
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Bacon 1 piece
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Scallions 1 tbsp
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Cheddar cheese 1.5 oz.
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Note: *Combine all ingredients except salmon, and bake at 350 degrees F until browned.

Nutrition Facts
Amount per serving
Calories 653
Fat53 g
Carbs6 g
Protein38 g
Anytime Quick Keto Meal: “Shit in a Pan”
This is an easy way to make a tasty meal and clear out the fridge. The more variety in the ingredients, the better! Macros will vary on this one depending on the protein and veggies you use.
Add the following to a skillet with butter or olive oil:
• Protein: Ground beef, sausage, bacon, chicken, eggs
• Veggies: Bell peppers, onion, cabbage, mushrooms, asparagus, tomato, zucchini
• Sugar-Free Seasoning: Salt, pepper, garlic, taco, ranch
• Cheese: Just grate it on top and let it melt.
Snack Ideas:
• Jerky (Watch the carbs here, because different flavorings can add to the carb count quickly.)
• Cubed cheese
• Nuts and seeds
• Pork rinds
• Veggies and dip
• Sugar-free Jello

Published by

ningrum

Observer of health problems

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