KETOGENIC DIET Meal Plan – 7 DAY FULL MEAL PLAN for Beginners


– Guys, I cannot believe the
amount of positive responses that I got back from the past
three meal prepping videos. It just absolutely blows me away. So thank you so much. This video today is for you guys. I’m gonna take it up an extra
notch and I’m going to provide you something really special. Today is a complete seven-day
meal plan that comes with all the calories, all the macros
planned down, all of the recipes and the entire
shopping list that you need to get started. I’m going to show you how
to make all of the recipes for the meal plan right now,
with the exception of bacon and eggs because I’m pretty
sure you already know how to make bacon and eggs. I’ll give you that one. And stick around till the end
of the video because that’s where I’m gonna share with you
how to actually get the meal plan and all of things that
are included in this video. So, let’s get started. (light music) So we’re gonna start with some
buttery steak and broccoli. So, grab a head of broccoli
and cut up all the florets off the actual broccoli head. Put them to the side and
you’re going to steam them for about 10 to 15 minutes
just until they are tender. Place them on a plate and
then we’re gonna get started with the steak. So you’re gonna salt
both sides of the steak. Be very liberal with the salt. Don’t be scared of the salt especially on the ketogenic diet. And you’re gonna heat up
a frying pan to very hot. And then place it in and we’re
gonna sizzle it for about two or three minutes each side. When you flip it, place the
butter in and put some rosemary over the top and just
start spooning the butter over the steak. It is going to taste absolutely
delicious and the rosemary gives it a really, really nice flavor. (light music) So now we’re gonna move
on to the scrambled eggs with avocado. So you’re gonna crack three
eggs into a bowl and mix it around with what I call
this magic whisk here. I have put the link to this
in the description below. You’re gonna add some salt
and pepper and you’re gonna cut up half an avocado by
simply going around the outside of the seed and heating up a
frying pan, putting some butter into the frying pan, about
a tablespoon and putting all of the eggs that you
whisked up just before. Now, it’s going to be very,
very quick and you’re going to just move it around
slightly and remove the eggs when they are still a little bit gooey. Now, you can cut the avocado
up however you like but this is just a fantastic meal for breakfast and it’s really, really nutritious. So this is a lamb chop and
we’re gonna make a feta salad with this as well. So do exactly the same as
you would with the steak with the lamb chop and add
some rosemary over the top and spoon the butter as you go. It really is the best way
to cook any style of meat in the frying pan. And you wanna keep all
of the juices with it. Now, get about a cup of
spinach and you’re just gonna crumble some either Danish
or Greek feta over the top and get some olive oil in
there with some salt and pepper and mix it all together. (light music) Now, I’m not sure whether
you’ve steamed chicken before but this is a really simple way to do it. And you can cook all of your
green veggies at the same time. So you just mash it out with
a meat tenderizer in between two bits of baking paper there
so it’s really nice and thin. So this is bok choy and you
just wanna cut the ends off it and wash the inside because
it tends to build up a lot of dirt on the inside. Now, take a stick of ginger
and the actual recipe calls for shallots but I’m using
basil today, whatever you want. But this is a trick to chop
basil without bruising it. You wanna roll it up and
then slice it like you would anything else. Add plenty of sesame seed oil in there and mix it all around. This is going to go on top of the chicken once it’s done steaming. So you wanna steam it in
there for about five minutes each side and put the
Asian greens on top of it. And so, look at that. It’s fantastic. It comes out really, really
juicy and you serve it with the Asian greens that have been
steamed there and also the sauce that you made on top. (light music) So for breakfast, you’re gonna start off with an avocado smoothie
which is basically a cup of spinach, a cup of almond milk, two tablespoons of chia seeds, some ginger which contrasts nicely with
the avocado, half an avocado and a tablespoon of coconut oil. And so you’re gonna put
some ice in there as well if you desire but it’s up to you. Blend that until it’s really,
really well mixed together. You pour that into a cup
and drink that for breakfast and it’s delicious. Bunless cheeseburgers
are really easy to make. Now, with beef patties
you wanna push the inside of the beef patty down so
that when you’re cooking it, it doesn’t become raw on the inside. And you’re gonna put some cheese on it when you flip it over. We’re just gonna cut up
some onions and a little bit of tomato as well. And you’ve got a leaf
of an iceberg lettuce. Now, these are perfect because
you just put all of the ingredients inside so you’ve
got some mustard there. You put the beef patty with
the melted cheese on top and a little bit more mustard
and some tomato and onion. Wrap that all up and it
seriously tastes like the best cheeseburger you’ve ever had. And if you’re using good quality meat, this is really healthy for you. (light music) Throw out the taco seasoning
because tacos are basically a mix of paprika and cumin. And if you get those two
right, you can make mints taste really, really good. Now, the trick with using
iceberg lettuce is to cut it from the stalk like I did just
then and then slice the end floppy bits off so you’ve
got a really nice shell. And you’re just gonna spoon
that mint into there, add some tomato and a little bit of shredded cheese and some sour cream in there
and you have a perfect taco. (light music) Cobb salads are really delicious
and all you need to do is cook up some bacon, also boil
an egg and you’re going to cut up some lettuce and
put that into a bowl. I’m using iceberg lettuce but
you can use romaine lettuce if you like. Some cherry tomatoes in there. Using the bacon that you’ve
previously cooked, push with the back of your knife, don’t ever
use the blade of your knife to get anything off a chopping board. You wanna have some cheese in there. And you wanna cut the egg
so it’s nice and runny and that’s a perfect Cobb salad
that’s really, really delicious. Sesame beef coleslaw or
otherwise known as crack slaw is basically just some
mints, some coleslaw mix, some vinegar, some soy
sauce, some sriracha sauce and a whole bunch of sesame seed oil. And you’re just going
to cook all of that down until the coleslaw has become
quite soft and you’re gonna add some sesame seeds in there. Eat it for dinner and store some for tomorrow’s lunch as well. It’s a really delicious meal. (light music) Now, rib eye with Brussels sprouts is probably one of my favorite dinners. You’re just gonna cut up a
whole bunch of Brussels sprouts, add some paprika and any kind
of herbs you want in there with some olive oil. And you’re going to bake
that for about 20 minutes in the oven and they
come out super crispy. So you’re gonna have that
with your rib eye steak. And you just cook the rib eye
steak exactly how I told you in the previous section of this video. And it’s going to come out
really, really delicious. (light music) Thank you so much for watching, guys. Make sure you go to the URL
on the screen right here because that’s where you’ll be able to get the free meal plan with
the entire shopping list and all of the calories and
the macros planned out for you. Again, thank you so much for
watching and see you next week.

100 Comments

  1. Meal Plan Download – https://www.fatforweightloss.com.au/beginners-meal-plan/

  2. Not hating or owt but the way u say broccoli is just funny😂🤷‍♀️

  3. wow!

  4. Wow, very nice!
    It's just amazing how you give this to us for free man! Thanks a lot

  5. Thank you for the meal plans very quick and easy

  6. Great.

  7. Subscribed.

  8. Hi there no fruits on ketosis?

  9. Keto foods for Hypertension and high cholesterol not suitable !

  10. Thank you SO MUCH!!! Cooking has literally been what has been stopping me from trying keto again. I never learned how to cook. I did keto for almost 3 months, lost 30 pounds, but was eating the same very basic things over and over. I'm so excited to try these!

    Question though. Are the tomatoes really worth the carbs? I might skip that.

  11. Pretty crazy how many people are seeing results with Leisurediet.com

  12. Down 12 pounds in 2 weeks using Leisurediet.com

  13. The only thing I do to lose weight is use this Leisurediet.com

  14. Leisurediet.com is dominating the weight loss industry

  15. I'll never do another diet program again after finding Leisurediet.com

  16. Tomorrow is day 10 of trying Leisurediet.com and I'm already down 9 pounds

  17. Celebrities either get surgery to lose weight or use Leisurediet.com

  18. Interesting Natural Keto Diet Solution For Successful Keto Weight Loss Results!

    CLICK HERE TO KNOW MORE NOW https://tinyurl.com/y56er5q6

  19. Can you eat ketchup in the keto diet?

  20. Simple and delicious!! Thank you!!

  21. i enjoyed watching your video

  22. Idk about steaming the chicken. Steaming and boiling usually takes a lot of moisture and flavor from the chicken. Sous vide is a better option for water cooking if you must.

  23. Hi please make a video on celery as well.is celery good for the keto diet

  24. You’re so helpful. Most people just talk to long explaining what they do and by the end of the video I’ve Lear’s nothing. But you give us links and show us Food that actually looks good. Then you give us a whole week plan❤️

  25. This is awrsome….so inspired…BIG thanks for posting!!!!

  26. I have just found your excellent Chanel.I have just started the Keto diet and your day to day meal plans are just what I needed.Thankyou.

  27. Ricky bobby i don't know what to do with my hands.

  28. Hey guys if you still the one who always starving yourself and have a small salad for lunch but still not having
    any change of your body.

    I was once the same person like that.

    but now I ceccessfully getting rid of those annoying fat.

    Do you guys want to know which plan I use to achieve my goal.

    here I have an 28 days challenge of keto diet.

    https://docs.google.com/document/d/19A5MVWDek79J7dwkgxu5oI0WM2qjUyKOWXpFGnCu

  29. That steak is way too big, excess protein gets converted into glucose=carbs. High protein Atkins is no keto

  30. How many ounces of meat ?

  31. You are fabulous! Thanks so much for providing such us such informative vids.

  32. So helpful. Thank you!

  33. Beautiful recipes.. very good tips..thank you very much! ⭐⭐⭐⭐⭐

  34. Hi I have to lose 100 lbs can you help me please.

  35. Thank you Aaron. Great recipes.

  36. Something is not right here.
    Looks like way too much protein and not enough fat.

  37. Keto diet plan that is not expensive. Fix the portion size according to your goals.

    Breakfast (high fat, moderate protein, no carbs)
    Bacon
    Whole eggs
    Spinach

    Lunch (moderate fat, moderate protein, low carbs)
    Chicken
    Vegetables
    Avocado

    Dinner (High fat, moderate protein, low carbs)
    Minced meat
    Vegetables

    If you are bulking, add one more meal
    Snack 1 (Moderate fat, high protein, low carbs)
    Canned tuna, avocado, tomato mix salad
    Nuts (Macadamia, Almond, Brazil)

  38. Amei as receitas sou brasileira e gostaria muito se a legenda fosse em português 🙏.

  39. The meal plan never arrived in my mail 😔

  40. Excellent meal
    Plan!! Thk u

  41. How about bullet coffee

  42. I like this no nonsense approach- easy recipes- subscribed! Do you have a video to explain what macros are?

  43. I noticed that you used carrot. With all the research I have done, has suggested to stay away from any "rooted" vegetable like carrot. Thoughts?

  44. what type of cheesee is healthy and isn't that too much butter per one serving?

  45. Did you just call broccoli broccolai?

  46. Brocol-eye? Fucken idiot

  47. That first meal with steak is really TOO much meat for 1 person 🙄

  48. Wow thank you

  49. 10 times what i eat and cannot afford this.

  50. Broco what?

  51. Nice job, can you do a video for people who don't ear red meat, pork and is allergic to seafood?

  52. how can you make everything looks so delicious!! OMG want to try it now.

  53. Thank you. Going to cook these! Drools!

  54. This is wonderful.

  55. Too expensive mate

  56. One way of making the Keto diet less expensive is to buy cheap cuts of meat and cook them very slowly in the crockpot – they are often more flavourful than the quick-cook meats. Great video! I love steak/lamb and broccoli and will try the others. Avocado is ridiculously expensive in New Zealand, considering they grow here! 🇳🇿

  57. This was THE BEST SIMPLE VIDEO I HAVE EVER SEEN ON YOUTUBE!

    THANK YOU FOR KEEPING IT SIMPLE & EASY TO DO!

  58. Literally no one has time to make 3 meals a day

  59. Keto diet is just so expensive.. I used to do grocery once a week but now every 2 -3 days I have to go to the supermarket 😥

  60. omg that steamed chicken breast is nasty. keto doesnt mean you have to eat bland food??

  61. Broccolyyy seriously!!!

  62. I have an allergy to rosemary what can I use as a substitute?

  63. Lots of shite

  64. Ah yes, my favorite vegetable – Brocolaee

  65. What does he mean with leftovers? Of the actual Meal? like this little Cheeseburgers? So I have no lunch because of no leftovers? Wtf?

  66. Can you make a vegetarian version??

  67. Lovely thank you. I'm vegetarian. Would love a mealplan for us?

  68. Eating such meager amounts of calories a day is far from healthy. Male average calorie intake is 2500 a day to maintain. A healthy deficit for weight lose is between 200-400 calories a day. Your meal plan doesn't even hit anywhere near enough calories. The whole point of keto is to eat low carb high fat so that your body burns fat as a primary source. With such high deficits in your plan, you're burning muscle for protein more than fat. While there are great meal ideas in this plan, the plan itself is dangerous and suffers from a lack of basic nutrition. Your first days meals are under 1000 calories total! You're literally starving yourself.

  69. Do you not use quality seasoning with the quality meats??? Oh my word, it all looks like food they serve the elderly. BLAND AND BORING! Spices are the true zest of life, Cayenne pepper with breakfast, lunch and dinner kills fat!!!
    God gave us seasoning for a reason, we should all use them!!!

  70. I eat the egg and avocado allllll the time! Thanks for this

  71. Thank you so much this was the most simplest video thus…..

  72. I’m not keto but these recipes look good!!

  73. Brocc-oli
    You make it sound like a bacteria

  74. We want to see keto cooking…exactly what you do…..other keto experts just talk and talk and talk….😠

  75. I really enjoyed your informative video! Thank you!!!

  76. I'm here for the broccolEYE recipes

  77. We tried to download your meal plan but it gets to 50% download and stops.

  78. what if i don't wanna lose weight? do i just double everything up? 1000 cal is not enough for me.

  79. Brokkoli

  80. That cheese does not look melted at all ha ha

  81. I come for the recipes, I stay for the hair!

  82. 👍👍👍👍👍

  83. Yesss Aaron finally !!!!!!! Love you Aussie Brother from another mother lol 😂

  84. I’m so making the beef sesame coleslaw tonight

  85. I learn about it thanks to WooPep.

  86. I can tell that you don't cook often. 😂Hand position is all over the place. You will get cut a lot like that. Also, never steam the chicken without rubbing it with spice or a marinade – it is tasteless.

  87. Im going to eat a pizza rn yum.

  88. I way 180 6'5" that's not enough food

  89. Wow❤️❤️

  90. Oh good

  91. Huh? Ive been eating like this for 30 years and i'm fat as a house
    Check out the user name
    This is no diet

  92. Great vid 🤗🤗🤗

  93. Yes hello Love your videos!! How about fruits!! What are keto friendly fruits??

  94. Can you prepare keto for people you don't eat meat. I don't like any type of meat. Sorry I don't mean to offend anyone but have a great interest in Keto diet .

  95. Trust an Australian to come through with a Keto video that actually cuts through all the bull shit and just shows a simple video on how to prep a keto diet. All the American ones are just full of fluff and nonsense like why their microphone is bad or why they have a cold from last weeks change of weather. Just show me the fukn goods.

  96. Avo smoothie? Pass on that one but the others were good 👍

  97. How many kal total in the vedio

  98. I love your video. I haven't seen meals so detailed on what to eat. thank you. could you make another one with meals you can refrigerate and eat through the week. I work 6- 12 hour days. I would love to be able to spend the day and make meals I can freeze. So I can grab and take to work

  99. Great videos 🙈

  100. Hi dear, a new subscriber of yours, loved your videos😊i was thinking of going on keto diet for a long time but didn’t know where to start😌but thank you very much to show me starting path and one more thing can i use chicken or lamb instead of beaf becz I don’t eat beaf,
    By the way your speak really softly and sweetly and cutely🥰 I recently discovered your channel and i loved it😊

Leave a Reply

Your email address will not be published. Required fields are marked *