hi everyone and welcome to another fat for weight loss ketogenic meal plan
video in today's video I'm showing you seven days of meal plans that are based
around the ketogenic diet so a high fat low carb diet if you are anywhere from
the beginner to someone who's just getting back into the ketogenic diet
then this meal plan is going to be perfect for you all of the macros all of
the calories everything is calculated for you you even get a shopping list and
a weekly meal plan overview and it's it's really really simple
you're going to really love this meal plan and stick around to the end of the
video because that's where I show you how to actually download the free meal
plan so let's get started you've gotta butter coffee for breakfast but for
lunch you're gonna have a cob salad so you're going to slice up some lettuce and
some tomatoes and some cheese and then you're going to put in your cooked diced
bacon and you go into half an avocado and you're going to put a full boiled
egg in there and eat that for lunch and for dinner you're going to have a sesame
beef coleslaw and this is some sriracha sauce going in there with some mince (ground beef) and
some soy sauce some olive oil and some sesame seeds in there you're going to
put a little bit of coleslaw in there so basically 300 grams (10 oz) of dry coleslaw you're
going to mix it all around cook it up and it is fantastic so for breakfast
you're gonna have a very chia seed pudding so you're gonna add a tablespoon
of chia seeds some coconut cream and you mix it all around and now you can add
the berries in here like that or you can put them on top later on you just need
to let it sit in the fridge overnight covered so that it lets the chia seeds
absorb all the water so for lunch you're gonna have the leftover sesame beef
coleslaw but for dinner you going to have the cashew chicken so you're just
gonna cut up some chicken thigh or breast put it in there with some coconut
oil and some garlic and also some grated ginger and you're going to cook that off
a little bit and you're going to put in some green capsicum or peppers and some
diced onion and you're going to cook that through with some soy sauce and
with a little bit of vinegar and a little bit of chili as well if you so
desire it is really really delicious and you add some
cashews to that later on so you already know how to make the other meals for
today but I'm going to show you how to make the Fathead pizza so you're gonna
melt the cheese with some cream cheese in there and you're going to add an egg
while it's still hot and make sure you get that all through the cheese and
you're gonna add a tablespoon of almond flour to that and it becomes this dough
type mixture and you're going to roll it out in between two sheets of baking
paper it's really really easy to roll out and what you do is you cook it in
the oven for about five minutes first and then you flip it over when you're
ready to start putting some toppings on so that's going into the oven flipped
over and we're going to put a tablespoon of posada sauce on there which is
basically tomato puree you're gonna put some Italian herbs and a little bit more
cheese on top and it is absolutely delicious as a pizza so the new recipe
today is dinner and it is kitto chilli con carne so you're going to dice up and
cook some bacon you're going to cook some white onion and some beef mince
there and that's about a pound of beef mince and there is a can of diced
tomatoes and some green peppers or capsicum you're going to add some
passata sauce some smoked paprika in there add some salt and mix that around
let it cook for a little while add the bacon back into it and then keep cooking
for about ten minutes and it is absolutely fantastic
so for dinner you're gonna have some salmon with asparagus and lime and
butter and this is the best recipe in this meal fan by far because all you
have to do is put all of the ingredients inside some aluminium foil and cook it
in the oven for about 25 minutes so keep it in a pan so that juices don't go all
through your oven and pull it out and it is absolutely amazing so you know how to
make the other meals but for dinner one so that you can have Thai beef stir-fry
which is some olive oil some ginger some garlic and some diced carrot and you're
going to cook that until the carrot turns slightly translucent then you're
going to add the zucchini in there so zucchini strips cook that around and
remove it and add the beef strips in there and so you're going to cook that
with some beef stock and also some coconut milk and that's going to go in
there and it's going to make the beef taste really really really good and
you're gonna add these stir-fry vegetables back into that once the meat
has been cooked along with some cashews as well
this recipe is absolutely delicious you're gonna really really love this one
who doesn't love pancakes for breakfast on Sunday so this is going to be a keto
pancake so you're gonna crack an egg and beat it with some cream of tartar in
there you're going to add some almond flour so that's a quarter of a cup of
almond flour you're going to add a tablespoon of a rifra tall you're going
to add a tablespoon of coconut or olive oil and you're going to add a quarter of
a teaspoon of baking powder and some vanilla extract in there get that
cooking in a hot pan with a little bit of oil in the pan as well and you're
going to have some really really delicious pancakes so for lunch on
Sunday you're going to have some creamy chicken a lettuce cup so it's two of the
chicken thighs in there they go in the oven for about 20 minutes and they come
out super moist and you're going to put in 3 tablespoons of mayonnaise you can
either buy or make your own then you're going to chop some coriander or cilantro
wherever you are in the world and add some diced onion in there as well and
you're going to put the chicken into that creamy sauce and mix it all around
and make sure the chicken is well mixed through and you're going to put that
into the lettuce cups and you're going to top it with some cherry tomatoes this
recipe is going to do rock your world so I hope you really really
enjoyed that video if you go to the link that is on the screen right here right
now you will be able to download the seven-day free ketogenic meal plan and
you are able to get started right away there is a shopping plan there is the
weekly overview and there is everything that you need to get started it has all
the recipes everything calculated for you so go ahead and download that recipe
if you like a meal plan videos like this make sure you let me know in the
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like this just for you so until the next meal plan video I will see you then