Disclaimer: This book is intended for entertainment and informational purposes only. Please consult your doctor or other medical professional before undertaking any new diet or exercise program. All nutritional data provided are estimates and should not be relied upon for any medical purposes. The publisher and author of this cookbook are in no way liable or responsible for any adverse effects that may arise (directly or indirectly) as a result of the information provided in this book.
Photo copyrights: All recipe photos are by Louise Hendon, and other design images are from fotolia.com.
TABLE OF CONTENTS
ARE YOU READY?
YOUR FIRST WEEK ON KETO
ABOUT THIS KETO MEAL PLAN
WANT MORE KETO RECIPES AND MEAL PLANS?
DAY 1 PLAN
DAY 2 PLAN
DAY 3 PLAN
DAY 4 PLAN
DAY 5 PLAN
DAY 6 PLAN
DAY 7 PLAN
ALL THE KETOGENIC RECIPES USED IN THIS MEAL PLAN MORE KETO MEAL PLANS
ARE YOU READY?
Hi, it’s Louise here, and I’m so glad you found our Ketogenic Diet Meal Plan.
I know starting a keto diet can be daunting…what can you eat? How much can you eat? What if it doesn’t work? Is it healthy to eat fats?
This meal plan will hopefully answer some of your questions and give you a concrete plan to follow for the next 7 days.
However, before we jump into the meal plan, here are 3 steps you should take to get yourself ready for keto:
3 STEPS TO TAKE BEFORE STARTING KETO
STEP 1. Read our Guide To The Ketogenic Diet here:
7 Day Keto Diet Meal Plan
Make sure you understand what a ketogenic diet is (and isn’t). And in particular, read the section on Who Shouldn’t Go On A Ketogenic Diet?
STEP 2. Clear out your pantry and fridge.
Most of us are pretty addicted to our carbohydrates, so if you have any lying around when you’re trying to go keto, then it’s going to derail you! And then restock with ingredients from this meal plan.
STEP 3. Get a Blood Ketone Meter and Track
It’s been shown in numerous studies that tracking your progress helps you lose weight. Tracking gives you a sense of the progress you’ve made, lets you see your achievements in concrete terms, and helps you troubleshoot when things aren’t going to plan.
So, while it’s not necessary to use a ketone meter on a ketogenic diet, it does help a lot of people stick to the diet and optimize it for their body.
I know the general advice is to use something like Ketostix (which are sticks you dip into your urine to give you a vague indicator of ketone levels), but I find the Precision Xtra blood ketone meters provide way more information when it comes to tracking your progress. The downside of course is that they are more expensive.
Even if you don’t track your ketone levels, just keep a simple journal of what you’re eating daily and how you’re feeling.
BONUS STEP. Get your family and friends on board.
You probably already know this, but having your family and friends support you can be super helpful. And that can be especially true on days when you just want to give up and eat a cookie….
However, I know that trying to convince your friends and family can often be tough. They’ll often want to argue back about whether carbs are good or whether fats are good. Try to keep in mind that what you’re asking them to do is not believe in a ketogenic diet, but to simply support you in your life and your choices.
Make small suggestions about what they can do to help perhaps not bringing pizza to the office or sending you any good recipes they spot on Pinterest.
For more strategies and expert advice about exactly what you need to do to start your ketogenic diet the best way possible and avoid all the mistakes other people make, check out our new book, The Ketogenic Diet
for Beginners: A Practical Approach for Losing Weight, Boosting Energy, and Feeling Great.
YOUR FIRST WEEK ON KETO
Let me be blunt and to the point. Your first week on a ketogenic diet is likely to suck!
Now, there are definitely some things you can do to lessen the pain (and I’ll tell you those below), but just be aware that it will take at least a week (and often 2-3 weeks) for you to adjust.
You’ll typically feel tired, moody and have flu-like symptoms. In fact, it’s often called Carb Flu or Keto Flu. Just understand that this is your body re-adjusting. You’ve been so reliant on sugars and other carbohydrates as your main energy source for such a long time that it takes a bit of time for your body to switch gears and start burning ketones efficiently.
HOW TO CURE KETO FLU
Below are some things you can do to get rid of that keto flu as quickly as possible: 1. Eat More Fats (especially coconut oil and MCT oil) 2. Eat More Calories (expand the serving size of recipes in this meal plan) 3. Add In Some Clean Carbs (e.g., fruits and more vegetables) 4. Add Salt To Your Food (sodium deficiency is common) 5. Drink Enough Water 6. Do Some Exercise (even if it’s just walking)
KETO MEAL PLAN
This meal plan is designed to act as a guide for helping you with your ketogenic diet. However, the exact amount of calories as well as micronutrients and macronutrients each person needs to consume will differ and so we suggest modifying the plan to suit your needs.
All recipes are in this eBook. Nutritional data for each recipe can be found at the bottom of each recipe, but please note that they are estimates and shouldn’t be relied upon for any medical purposes