The Ultimate Keto Meal Plan for Busy People
If you’re trying to go keto, but don’t have enough time to plan out your meal and grocery list, this Ultimate Keto Meal Plan will be your lifesaver! This keto meal plan includes two weeks of delicious recipes that are easily customizable, so you can fit them into your busy lifestyle. Simply follow the steps in this guide, and you’ll be well on your way to meeting your weight loss and health goals in no time!
Day One
Day Two
Breakfast - Eggs ̃ Tomatoes ̃ Avocado Toast ̃ Dressing (mayo, mustard, olive oil)
Lunch - Leftovers from Day One Dinner and snacking on fruit
Dinner - Spaghetti and Meatballs with Marinara Sauce
Day Three
This day is a little less structured than the rest, but it can still be effective. On this day, you'll want to experiment with different ingredients and combinations. You may not like everything you make on this day, but that's okay! It's all about experimenting and finding what works best for you. Keep in mind that keto is a high-fat diet, so your meals should be comprised of high-quality fat sources.
Day Four
In addition to getting your fats in, try to incorporate at least one meat-based protein source with each meal. Opting for leaner meats like chicken, turkey, and tilapia will help you avoid excess calories from saturated fat. Fish is a great option since it's high in omega-3s and low in mercury. Turkey bacon is another good choice if you're not a fish lover.
Days Five & Six
For breakfast on day 5, have an omelet with some mushrooms, onions, spinach and ham. Keep your omelet pretty simple, so it's easy to keep it keto. Top the whole thing with a dollop of low-fat sour cream and that's all! For lunch, try this meatball soup. To make the meatballs you'll need ground beef, onion powder, thyme, salt and pepper.
Days Seven & Eight
Day Seven - Breakfast: 2 eggs, 1/2 avocado, 2 pieces of bacon, 1 cup coffee with cream (optional) Lunch: Tuna sandwich with mayo and lettuce on wheat bread Dinner: 3 ounces salmon, 4 ounces asparagus, 1 cup cauliflower rice
Days Nine & Ten
On these two days, you should focus on eating high-quality protein, including organic and grass-fed beef, eggs, chicken, fish, bison and lamb. Because you will be low on carbs after the fast is done, it's important to make sure that your protein intake is high enough. Most of your fat from these days should come from plant sources such as nuts, seeds and avocados. The only time you should have animal products is if they are a lean cut of meat.
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