Free 7 Day Keto Meal Plan for Weight Loss + How to Meal Prep for the week
/A 7 day keto meal plan for women wanting loss weight and I’m going to teach you how to make meal prep super easy for any meal prep beginners out there. Having a Keto friendly meal plan and learning how to simplfy meal planning is one of the most important healthy habits you can put into action when it comes to reaching your weight loss goals or just living a sustainable healthier lifestyle.
KETO DIET BASICS
Starting a “Keto Diet” can seem overwhelming, but that’s because we are stuck in this diet mentaility which leaves you feeligng super restricted and only leads to you binging on the foods you have been depriving yourself of. (*)
The concept of a Keto Diet is to reduce your consumption of preccessed foods, refined carbs and sugar. When you eat a more whole food based diet and aim to get most of your carbs from high fiber, non starchy veggies and a few fruits you will naturally being consuming meals that are the perfect balance of protein, healthy fats and carbs. (*)
The main concern with Keto is the fad diet version of keto that leads people to believe they need to completely eliminate carbs , which actually isn’t the case.
I don’t teach my clients a “Keto Diet” I teach them how to make a lifestyle change that follows the principals of Keto but without counting calories, or tracking macros or completley eliminating carbs and let me tell ya my clients get weight loss results and more importantly make a permanenet lifestyle change rather than falling for anoth failed attempted at a fad diet. Check out some of there before and after photos.
If you are a Keto diet beginner be sure to check out How to start a Keto Diet for Women for a step by step guide to getting weight loss results the right way
7 DAY KETO MEAL PLAN FOR WEIGHT LOSS
It all starts with a plan, if you have a plan in your hand it makes the follow through so much easier. If you show up to the grocery store without a plan trying to pick out healthier options while strolling the aisles you will still likely end up with a fridge full of stuff but “nothing to eat”.
Download my 7 day free weight loss plan which includes a 7 day Keto meal plan to help make your first week a million times easier + a 7 day workout plan to make meal plannng super easy for you that way you can focus on making some habit changes without all the overwhelm of figuring it out on your own
HOW DO I MAKE A KETO MEAL PLAN MYSELF?
Coming up with a keto meal plan may sound overwhelming at first, but I’m going to show you how to keep it super simple and it will be a total game changer, I promise. Soon, you’ll have your own weekly meal prep routine that works for you and well on your way to a sustainable healthy lifestyle.
Plan out what meals you’d like to have for the week
I put together these 3 blog posts so you can easily find recipes to choose from…
List out all the ingredients you’ll need to make a grocery list
Pick a day to grab the groceries you need
Set aside time on Sunday to get your meal prep done, if you use the tips below you shouldn’t need to spend hours in the kitchen.
Other Helpful Resources:
How to keep meal prep as simple as possible?
• Make meals multi-purpose. Depending on how many mouths you are feeding you might also be able to make one recipe for dinner and then portion out leftovers as your lunches for the next day
•Don’t pick out 3 long keto recipes for breakfast lunch and dinner and dessert and snacks…its too much and you will get tired of spending your entire Sunday in the kitchen each week!
Instead try this combo to cover your three meals:
1 crockpot recipe - so all I have to do for that one is put all the ingredients in, turn it on and then portion it out
1 full recipe ( but still n easy one)
1 meal that either has a super simple recipe or doesn’t really require a recipe
Here are some of my go to keto options that don't really require a recipe:
Cook up some ground pork sausage, season it with typical breakfast sausage seasonings and serve it with avocado and berries on the side
You can do the same thing but grab some Applegate or Aidell's sausages that don’t require you to cook at all
Have hard boiled eggs, cook up some bacon and have avocado and berries on the side or even a coffee with chocolate collagen powder added in (this is my fav brand)
Marinate some chicken or steak in a dry rub or Primal kitchen marinade. Bake it, grill it, sauté it or whatever you want. Then serve it on a salad, with veggies on the side, on cauliflower rice
Grab some turkey, cheese, primal kitchen mayo and your fav sandwich toppings on a Nuco coconut wrap
Here are 14 Easy Keto Meals That Don’t Require a Recipe for more easy meal ideas
HOW TO PREPARE FOR MEAL PREP
The goal is to make meal prepping super simple and as time and money saving as possible. Just like it’s important to prep your list before the grocery store, it’s important to prep your pantry and kitchen if you are planning to make this a new healthy habit. It’s important to have appliances, gadgets, and tools, to make effectively preparing your food for the week easier.
Stocking Your Pantry:
You don’t need to throw everything in your pantry and fridge out, but start checking the ingredients list for highly processed ingredients, sugars and artificial sweeteners of the condiments, sauces and seasonings that you frequently use. It’s easy to unknowingly be consuming harmful ingredients that are contributing to health concerns and your weight loss results. Make note of the things you might want to look for an keto friendly alternative for when you run out and of course stock up on essentials like:
almond and/or coconut flour
ghee, grass-fed butter
Avocado and or coconut oil for cooking
Spices; garlic powder, onion powder, chili powder, cumin, pepper, sea salt
Monkfruit or stevia to use for a sugar substitute
Check out my complete Pantry Essentials guide for a list of everything I keep stocked in my pantry, my favorite brands with discount codes to help save you more money!
Must-Have Appliances & Tools:
Ninja Foodie (crockpot, pressure cooker, instant pot and air fryer all in one)
NutriBullet easy to use and clean blender, perfect for smoothies
Cuisine Art hand held Chopper- makes dicing veggies so much easier
CAN YOU LOSE WEIGHT WITH KETO MEAL PREP?
Meal prep is a simple way to make the health options convenient and convince always win. After a long day of work the last you want to do is prepare a healthy recipe so you are more likely to reach for a quick easy unhealthy option or even order out. If you have healthy meals already in the fridge ready to go you are far more likely to stay on track through out your week.
Meal prepping will help you eliminate highly processed foods and eat healthy so you can build muscle, shed body fat, have more energy, and overall just feel better.
Meal Prepping will help get your emotional eating and mindless snacking eating habits under control by preventing the vicious cycle of skipping meals during the day, which leads to binging on unhealthy foods after work, and or mindlessly snacking all day and then being disappointed at the end of the day.
HOW MANY TIMES A DAY SHOULD YOU EAT TO LOSE WEIGHT
If you want to not only lose weight but more importantly make a sustainable lifestyle change it’s key to not put so much pressure on your self with all kinds of “diet rules”. The quality of the food you are eating is far more important than calories.
Ideally if you want to lose weight and have more energy, I’d suggest having three nutritious meals with healthy fats and adequate protein. Protein and fiber take longer to digest and therefore keep you feeling full for longer than simple carbohydrates and sugars.
If you have questions you can catch me over on Instagram @meganroseporter I’m super excited to see what meal plan you come up with so be sure to tag me in your instagram posts too! Please feel free to share this with your friends that you think might want this little nudge to get it together next week too.
