I want to provide you with an idea of what a keto meal plan might look like and you can mix this up however you want. In addition, there are other FREE meal plans on-line.
Sample Breakfast Options:
Breakfast Option 1:
2-3 Scrambled Eggs in Butter, ½ cup Onions, ½ cup mushrooms, 2 pieces of bacon
Breakfast Option 2:
2 Sausages, 1 cup bell peppers, ½ avocado, 1 oz. mozzerela cheese
Breakfast Option 3:
1 Keto Waffle: http://www.tryketowith.me/2015/08/01/the-only-keto-pancakewaffle-recipe-i-need/
Sample Lunch Options
Lunch Option 1:
1 Chicken Breast cooked in butter, 1 cup Broccoli, 1 Slice Pepper Jack Cheese, ½ cup Onions, 2 Pieces Bacon
Lunch Option 2:
1 cup cooked Ground Beef, 1 tomato, ½ cup cheddar cheese, 1 avocado, ½ cup onions, ½ sour cream
Lunch Option 3:
1 cup Lettuce, ½ cup mushrooms, ½ cup cherry tomato, ¼ cup carrots, 1 chicken breast, crumbled bacon, olive oil and vinegar
Sample Dinner Options
Dinner Option 1
2 Pork Chops cooked in butter, 1 cup broccoli, 1 cup cauliflower, ½ whipped cottage cheese w handful of blueberries
Dinner Option 2
2 Grilled Talapia, ½ cup grilled onions, diced tomatoes, ½ avocado, crushed almonds sprinkled on fish
Dinner Option 3
Keto Beef Stew, https://www.wickedstuffed.com/keto-recipes/easy-spicy-crockpot-double-beef-stew-keto-low-carb/
Sample Snack Options
Snack Option 1
Beef Jerky
Snack Option 2
Handful of Pecans and Almonds
Snack Option 3
Veggie and Dip, http://ketosizeme.com/keto-creamy-bacon-veggie-dip/
This provides a basic format for meal planning. In addition, I encourage individuals to take a multi-vitamin supplement, probiotic and turmeric daily while also drinking 65-80 oz. of water per day.