Free Keto Meal Plans And Recipes

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Quick Prawn Coconut & Tomato Curry

Dairy Free Keto Meal Prep – Simple Recipes Maximum Taste

Make curry in a hurry with this speedy recipe – a fragrant spice pot ready in half an hour

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    Cooked lettuce is delicious so why not give it a try tonight with this easy recipe

  • Day Keto Menu Plan For Getting Into Ketosis

    This free keto diet plan should be more than enough to get you started on the ketogenic diet, and well on your way to losing weight and feeling great!

    Remember, were not concerned about calories right now its just about getting into ketosis lots of satiating fat, not a lot of carbs. That is all.

    Easy Shrimp Avocado Salad With Tomatoes And Feta

    Salad Lover and want to eat a salad with shrimp? These shrimp avocado salad with tomatoes and feta recipe is your next best ever summer dinner dish. It takes only 30 minutes to make. It is low carb and keto salad recipes that you will need at any time.

    Related: Summer BBQ Backyard Salad Recipes& Fruit Salad Recipes For Summer

    Recommended Reading: Bilinski’s Chicken Sausage Recipes

    Create Your Own Keto Diet Plan

    You can use my meal plan as a guideline to help you create something that fits into your life and schedule. Keep in mind that hitting your daily macros is the most important thing when it comes to your success. Modify or edit recipes as needed to make them fit within your macros.

    You should usually never go above a 25% calorie deficit or 15% surplus . Use the keto calculator on the website to determine your macros as a starting point!

    Ibih 5 Day Keto Soup Diet Meal Plan

    Free Keto Toolkit

    The most recent keto meal plan to hit the IBIH family is the SCKC or Squeaky Clean Keto Challenge! Highly effective, but more restrictive than most of my keto meal plans, this SCKC plan contains no dairy, nuts, sweeteners, alcohol, grains, or legumes.

    Perfect for people suffering with inflammation, slow losers, or people with a lot of food intolerances, this Squeaky Clean Keto 30 day challenge has been taking the internet by storm!

    We have a who love helping newbies with questions and cheering on everyones weight loss progress and Non Scale Victories . Join us over there and see the radical results the SCKC is having on so many people! And stay tuned for my new book Squeaky Clean Keto which will include over 120 new SCKC and Whole 30 friendly recipes, and at least 4 weeks of new meal plans!

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    How Much Soup Will I Need To Do The Keto Soup Diet

    The Keto Soup Recipe will yield 20 cups of soup if you follow the recipe correctly and simmer it covered to avoid excessive evaporation. The keto soup diet calls for 4 cups per day over 5 days. The math works.

    That being said, some people have reported they were a little short on the soup by the end of the week if that happens, stretch it with extra broth or a little more protein , but dont add extra veggies to the existing soup or it will change the carb count.

    For best results, I recommend portioning out the soup for the week all at once if possible. That way you can make sure youre getting an equal amount of broth and veggies/chicken every day otherwise you may find that you have mostly broth and nothing else by the last day.

    Dinner Keto Diet Meal Plan

    I used our list of keto slow cooker recipes and keto pressure cooker recipes to build the evening meal portion of our printable keto diet meal plan. Youll love how easy these meals are to make with both of these handy kitchen tools. I use the 6-quart Crock-pot Programmable Cook and Carry option most often, and the popular Instant Pot 6-quart DUO60 is a great choice in an electric pressure cooker.

    Monday: Crockpot No Noodle Chicken Soup

    Tuesday: Crockpot Italian Swiss Steak and Cauliflower Rice

    Wednesday: Crockpot No Noodle Chicken Soup

    Thursday: Slow Cooker Balsamic Chicken with Broccoli

    Friday: Slow Cooker Chipotle Pork

    Saturday: Slow Cooker Turkey Stuffed Peppers

    Sunday: Slow Cooker Red Wine Beef Brisket with Asparagus

    Recipes used for keto dinners:

    Slow Cooker Red Wine Beef Brisket from The Magical Slow Cooker

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    What Are The Health Benefits Of The Ketogenic Diet

    The ketogenic diet may be one of the most well-researched eating plans on the planet.

    Numerous studies have indicated that a ketogenic diet reduces factors for cardiovascular disease , and some suggest it to be beneficial for certain types of cancer.)

    Ketogenic diets are also known to reduce the frequency of migraines and help increase energy levels.

    There is so much more to keto than weight loss like better focus, stronger physical endurance, and radiant skin.

    Even with all of these health benefits before you begin any diet plan, you should speak to your doctor. The keto diet works for me, but its not for everyone.

    Moment of Truth:There is no ONE diet that works for everyone, because we are all different!

    I dont write exclusively about keto, even though it works for me, Im passionate about it, and it is the most googled diet on the planet:)

    But today, we are going all-in ketogenic, and I have collected over 90 low-carb recipes that are perfect for beginners if you decide keto is right for you.

    What Foods Should You Avoid On A Keto Diet

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

    This is not an exhaustive list but these are some of the main things you need to avoid eating when on a keto diet:

    Beans and legumes

    Grains like wheat, corn, rice, and cereals

    Sugar and natural sweeteners like agave, honey, and maple syrup

    High sugar fruits

    Starchy vegetables like butternut squash, plantains, and yucca/cassava

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    A Week Of The Keto Diet: 7

    The goal of a ketogenic dieta nutrition plan high in fats and low in carbsis to help you lose weight more efficiently by achieving ketosis. Ketosis is when your metabolism starts to burn fat for fuel instead of carbs and sugar. Atkins is a ketogenic diet, but unlike the standard keto diet, Atkins is less restrictive, meaning you get more food choices and a better balance of macronutrients.

    With Atkins 20®, net carbs are restricted to 20g or fewer per day for a two-week induction phase to guarantee that ketosis is achieved, before gradually adding small amounts of net carbs back into your diet. Consuming a well-constructed keto diet thats low in carbs, moderate in protein, and high in healthy fatsas you do on Atkins 20® or Atkins 40®has shown to be safe and effective. Typical of Atkins 20 ®, this 7-day keto plan is broken down as follows:

    Prepare And Get Ready Ahead Of Time

    You want to keep your cheats to none. Be prepared, make sure youre eating what you need in order to be satiated, and make sure youre satisfied with what youre eating. If you have to force yourself to eat something, it will never work out in the end. This is just a guideline on how you can eat on a ketogenic diet, so youre very welcome to change up what kind of foods you eat!

    Set a start date. Be realistic with yourself and set a date you want to start. Make sure to get the shopping ready for when you start so that theres no missing ingredients or surprises. Commit yourself to follow the plan fully and stick to the start date you determine.

    Re-organize your fridge and pantry. With temptation looming each time you open the cupboard, it can be difficult to stick to your newfound dietary choices. Ketosis is a process that happens in your body. You cant just have that one cheat meal. If you do, it can hamper progress for up to a week before your body is back in ketosis and burning fat again.

    If possible, clear out any high-carb snacks and tempting items from your kitchen so that you can stay on track. There will likely be a few new keto ingredients youll need to purchase for the plan, so make sure you read ahead and stock up your fridge as needed.

    Read Also: Fee Brothers Old Fashioned Recipe

    Bbq Chicken Pizza With Cauliflower Crust

    Nutrition: 250 Calories, 10.5 grams fat, 13 grams carbohydrates, and 25 grams protein.

    With a super simple cauliflower crust recipe, and a combination of a low-carb and no-sugar BBQ sauce, this recipe is excellent for whenever you are craving a pizza but still want to stick to your keto goals and stay in ketosis!

    How To Use Your Free 7 Day Keto Meal Plan

    FREE 30

    This meal plan is very basic and I have kept it that way for two reasons:-

  • Simple is easier for beginners
  • When I first started, I couldnt wait to try all of these amazing recipes. But the thought of preparing something completely new for every single meal was daunting. Also it was time consuming.

    But in my free meal plan, many of the recipes are repeated over the week so you can get used to creating these delicious meals. Then, as you progress on your healthy low carb lifestyle, you may wish to add in new recipes. Or tweak the recipes I have provided.

  • We are all different
  • Im so glad we are all so different. The world would be a pretty boring place if we were all the same! There are so many different body types, blood types, people with allergies to various foods. So I have kept it simple, so you can make changes to suit your own requirements. Or stick to it completely. How you choose to use it is up to you.


    I have provided the macronutrient breakdown for each of the meals. As a general rule, Ive kept to about 1500 calories per day. Most people should see significant results with this amount of calories, especially if you are moderately active most days. The carbohydrate limit for each day is 20grams.

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    Fully Loaded Breakfast Parfait Recipe

    Nutrition: 340 Calories, 33 grams fat, 12 grams carbohydrates, & 14 grams of protein.

    This is another simple but highly delicious meal prep recipe that takes no time to make and can be stored in the fridge as a quick grab-and-go breakfast option. Enjoy the balance of the yogurt’s tartness, mixed with the sweetness of the berries and the crunchiness of the nuts.

    Ibih Keto Egg Fast Diet Meal Plan & Faqs

    If you like more veggies in your Keto Diet and are also concerned with a low calorie keto meal plan, then the IBIH 5 Day Keto Soup Diet may be for you! Featured in Womans Day magazine twice already, this Keto Soup Diet is is also Whole 30 friendly, so its super healthy and very effective. Be prepared for some detox symptoms, as this Keto Soup Diet Meal Plan does not include grains, dairy, sweeteners, or alcohol which means it works very very well, but can cause headaches in the first couple of days. We have an exclusive for this plan too so feel free to join to get the support and help you need to succeed and tell everyone about your amazing results!

    Read Also: Drink Recipes With Tequila And Cointreau

    Keto Meal Plan Frequently Asked Questions

    What exactly is a ketogenic diet?

    The ketogenic diet is based on a metabolic process called ketosis, which happens when your body does not have enough glucose for energy, so it burns fat instead.During ketosis, chemical molecules called ketones are produced in the liver when fat is burned, and they are sent into your bloodstream to be used as fuel for the brain, muscles, and tissues. The keto diet deliberately reduces carbohydrate intake to encourage the body to burn fat instead.

    Ideal Macros for a Ketogenic Diet

    The keto diet is a low-carb, moderate-protein, and high-fat plan, which usually breaks down into the following daily percentages: 60 to 75% of calories from fat 15 to 30% of calories from protein 5 to 10% of calories from carbs

    What do you eat during the first week of Keto?

    Meat, vegetables, cheese, nuts, and other dairy products are a great way to get started. Limit fruits to 2x day.

    What fruits can you eat on keto?

    Fruits are naturally high in sugars, so they should be eaten sparingly. Some fruits are lower in natural sugars and are easier to fit into your macros. Generally, berries such as strawberries, blueberries, blackberries, and raspberries are a good option when you’re living a low carb lifestyle.

    How long does it take to start losing weight on keto?

    The first week is mainly water loss. But the more you have to lose, the faster you will lose. If you only have a little to lose, it may take a few weeks to start seeing real weight loss.

    Monday: Spicy Sausage Veggie Foil Pack

    Full Beginner Keto Meal Plan: Exactly What to Eat

    These Spicy Sausage Foil Packs can be cooked in the oven, on the grill, or even over a campfire! Its the perfect warm weather meal and is easy to meal prep, too. This recipe makes 4 foil packs, 7.5 net carbs each. Side suggestion: Cheddar Garlic Keto Biscuits 22 biscuits, 1.9 net carbs each This low-carb bread size adds a great flavor and is easy to meal prep ahead of time!

    Recommended Reading: Bonefish Fresh Apple Martini Recipe

    Day Keto Meal Plan Snacks And Desserts

    There are plenty of easy keto snack and dessert options that will satisfy all of your possible sweet and snacky cravings.

    If youre after snacks to enjoy between meals, then here are simple snack ideas for every day of the week:

  • Small tin of tuna
  • 85% Dark Chocolate
  • Smoked Salmon rolled up with cream cheese
  • Cheese
  • Here are 7 easy keto desserts that are quick to make and a delight to enjoy.

    1. Hot Chocolate

    My go to keto sweet treat is a comforting hot chocolate, like the above pictured Cinnamon Hot Chocolate. Simply heat 1 Cup of almond milk in a saucepan until simmering. Then, quickly whisk in a row of low carb chocolate and a dash of cream.

    Pour into a mug and enjoy! You could also top the hot chocolate with more cream, low carb ice cream or some shaved chocolate.

    2. Fruity Parfait

    Create your own fruity parfait by layering low carb yogurt with your choice of berries for an almost instant keto dessert.

    3. Chia Pudding

    Pop 2 tablespoons of chia seeds into a bowl, glass or mug.

    Top with half a cup of liquid from the following options almond milk, kefir, low carb yogurt, cream.

    I went for a quarter of a cup of almond milk and a quarter of a cup of kefir.

    Add a half a teaspoon of stevia for sweetness and stir well to combine. Move the chia pudding to the fridge to thicken for a few hours or overnight.

    Enjoy topped with berries, grated low carb chocolate, cream or shredded coconut.

    4. Waffles

    My recipe has only 4 ingredients:

    5. Chocolate Mousse

    6. Cheesecake

    Which Cream Cheese Is Best To Buy

    I buy the Philadelphia blocks of cream cheese which is one of the lowest carb cream cheeses. But you can buy any brand as long as you check the list of ingredients and make sure it doesn’t have any added sugar, starches, or additives.

    Philadelphia cream cheese original block nutrition per 100g: 7.1 g protein, 1.8 g net carbs, 35.7 g fat, and 357 calories.

    Nutritional values from

    Always buy the full-fat cream cheese because lite cream cheese may be lower in fat and lower in calories, but they often add sugar and additives to give it the same creamy texture as regular cream cheese.

    Avoid lite or low-fat cream cheeses because your keto cheesecakes, keto fudge recipes, low-carb frozen desserts, and sugar-free ice creams, will not set properly.

    Also Check: Belly Fat Burning Tea Recipes

    How Many Carbs Should I Eat To Get Into Ketosis

    Eat 20g or less of net carbs per day if you want to get into ketosis.

    Net carbs are calculated by subtracting the fiber grams from the total carbs grams. Dont guess youd be surprised how many grams of carbs there are in things you might have considered free like onions, garlic, tomatoes, and kale, just to name a few.

    It wont be easy at first, but you NEED to stay the course. Your body is going to be like an angry child having a tantrum IT WANTS SUGAR, PASTA, PIZZA, POTATOES, OR RICE NOW, but you arent going to give it any are you? ARE YOU???

    Just like with children, the key is to distract, distract, distract Give it something else desirable, even if it isnt what it really wants. Dont give in thinking youll feel better if you just eat a little bit of carbs there is no compromising!

    Eat 20g net carbs a day on the Keto Diet. LEARN IT!

    Its tough love time people, trust me on this.

    Basic Keto Staple Ingredients

    FREE Paleo Keto 7

    It might sound a bit sneaky, but were not counting the most basic staple items, such as seasonings and olive oil, as ingredients in these recipes. If youre like us, you already have many of these products waiting in your refrigerator or pantry.

    Keeping this in mind, with these recipes, youll likely only need to buy five or less fresh ingredients, such as meat, eggs, dairy, and veggies and then, youll be able to get cooking.

    Another tip is to stock your pantry with canned goods, such as tinned tomatoes and tuna. These are great convenience items. Also, make sure to fill your freezer with budget-friendly low-carb vegetables and meats like ground beef, chicken, and fish so you dont have to shop as often. That way, youll be able to make a broad variety of recipes any time, at the drop of a hat.

    If you are into keto, you are likely a fan of butter especially since its more or less a staple item in every keto household. And so, with these recipes, well also count on you having a stash of butter or ghee at home.

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