Free Keto meal plan. Lose weight this week!

Need a Keto meal plan to get you started? Then here is your first week plan to get you started.

Week 1 will be focusing on getting you into ketosis. After that, the meal plans will be to keep you in ketosis and get you losing weight consistently. Because of that fact, we are going to compensate for the electrolyte imbalance that causes the keto flu by drinking two glasses of water with every meal. Adding electrolytes too!

Get some electrolytes to avoid the keto flu as much as possible! Supplements or natural. You will need Magnesium, Potassium, and Sodium. Here is a great article to guide you in avoiding the keto flu.

So let’s get straight into it and get you started towards your weight loss goals.

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Week 1: Get Into Ketosis


Breakfast: First-day breakfast to get us started, check it out here.

Keto Coconut Porridge

Lunch:  Here is the link with how to make this. Easy and Tasty

Low Carb Cauliflower Toast With AvocadoCauliflower toast

Dinner: A favorite,  See here

Salmon And Green Beans.

Bakes salon with green beans

So that completes the first day of keto. Not so bad after all. Right?

Day 2: Breakfast: Quick and easy, feel free to use as lunch if you don’t have time to cook! Check it out

Delicious Berry Bliss Keto Smoothie Shake

Keto Blueberry smoothie

Lunch: Whip this up in 20 mins! See how here.

Fried Cabbage

Keto Connection Fried cabbage

Dinner: For dinner, do this.

KFC: Keto Fried Chicken – Crispy, Tender Chicken Goodness

By now you should be getting the idea that Keto is pretty awesome.  Hot tip, if you don’t have time to cook all the time, like a lot of us, feel free to change the meal plan so that you cook a heap of extra food when you do. Use the leftovers for quick lunches and dinners the following day. This meal plan is all low carb so you do not have to worry too much that you are going to go over your carb count for the day. Keep in mind the serving size though when you are counting your carbs for the day.

Day 3:

Here the challenge starts with keto if it has not already happened yesterday. The keto flu starts but only lasts a short while, only a couple of days, and for some only a few hours!

This is the part where you are thankful that you read the article at the top of this meal plan and have kept your electrolytes in check and balanced.

Don’t give up now, you are only a few days away from bliss.

Breakfast: Delicious and filling, try it.

Keto Egg and Bacon Muffin

Bacon Egg miffin

Lunch: Real quick, throw it together and snack on these!

Keto Low Carb Peanut Butter Protein Balls

Dinner: Tonight is a keto treat that is going to be used for lunch tomorrow, so make enough! Here is how. This is surprisingly super filling, so don’t let your eyes be bigger than your stomach tonight.

Keto Pizza – Authentically Italian Prosciutto Pizza – Low Carb

Keto Pizza

Day 4:

By now you are getting into ketosis and your breath may have a hint of ketones on them. It also does not last forever, a couple of days. Get some sugar free gum and keep ketoing on!

Breakfast: It’s going to be easy today. Do this.

Sensual Strawberry Keto Protein Smoothie Shake

Lunch: remember leftovers from last night? Pizza is always better the next day!

Dinner: We are keeping the whole day super simple, so here is the final meal for the day.

Halloumi Fries and Avocado Dip

Halloumi Fries keto Fries

Day 5:

Breakfast: Quick and easy try it! If you do not have protein powder, here is a keto one that will work well.

Keto porridge

Keto porridge

Lunch: Not your average hash brown, this is KETO!

Low Carb Cauliflower Hash Brown

Cauliflower hash Brown

Dinner: Have a look at tomorrows dinner and prepare if you need to. But for tonight get the perfect source of good fats, here’s how to make it amazing.

Salmon with Avocado Salsa

Keto salmon with avocado salsa

Day 6: Start with dinner that you prepared last night.

Breakfast: A classic but so good. See it.

Keto Mushroom Omelet

keto Mushroom Omelet

Lunch: dinner is in the slow cooker and smells amazing, so here’s a small lunch to get you through till then.

Low Carb Broccoli Mash

Keto Broccoli Mash Potato

Dinner: TADA!…keep some for lunch tomorrow, easy and effortless.

Super Tender Keto Slow Cooked Lamb Stew

Day 7:

Breakfast: Here we have a family favorite.

MIND BLOWING Keto Lemon Poppyseed Muffins

Lunch: Leftovers from last night. the flavours have marinaded even more by now.

Dinner: The last night of your first week done! Tonight it’s pasta…only keto. Here’s how. 

Keto Lasagna

Keto Lasagna

Congratulations, by now you are likely well into ketosis. You have done a week and probably lost weight already. Not only the water weight lost by the initial change into ketosis, but legitimate fat burned too! Read this to get an idea of how much you can lose by doing keto.

That wraps up the first week, as I said at the beginning of this article, this week was made to get you into ketosis, the following weeks will be aimed solely at losing weight. We are going to take full advantage of keto and burn that fat.

Want next weeks meal plan free? Simply subscribe to our email list for free and get notified when the next week’s meal plan comes out.

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