This is a continuation of the meal plan created for those who don’t like to cook. (See the introduction here: https://www.ketohybrid.com/keto-hate-to-cook-crowd/ to see other criteria – budgetary considerations, sugar addiction, etc.)
Note that I have not run the macros, nutritional data, or caloric values on this meal plan. This meal plan is only here to support those who want to see how a LCHF or Ketogenic dieter eats – on a budget and with limited time available for cooking. This would be suggested as a first week (or three) when dealing with a sugar addiction. Meal portion sizes are not stressed during this sugar detox period. In my first month of KETO I ate and snacked all day with nearly reckless abandon and still lost weight. Starving yourself by limiting calories or meal sizes, feeling deprived (“I can’t have sugar and I’m still hungry!”), or any other mental game of willpower will not help those of us battling a sugar addiction. By sugar I mean any food that converts to glucose in our bloodstream (high carb foods – bread, pasta, grains, rice, starchy vegetables, and high sugar fruit and vegetables).
Right, Now Back To The Meal Plan
Now that you have all of the ingredients needed, let’s get to it! We’ll run through daily cooking activities so we can see how much time each meal requires you to be in the kitchen.
First, A Word About Breakfast
Many people skip breakfast and perform quite well. Others do not. This isn’t a question of “What’s best for everyone?” because there is no correct and true answer!
Frankly I don’t care what nutritionists, dietitians, governing bodies, or weight loss gurus have to say on the topic of breakfast or beginning your day with food. Every single one of us is unique and our bodies are changing all the time. The most advanced biochemistry doctors agree that at least 10 major metabolic types exist (human adults). Whether breakfast is good for you or isn’t at any stage of your life can only be determined by the way you feel. This is your question to answer and the only way you can do so is to become aware of how you function and feel.
One thing I do suggest for everyone is to start your day with warm water and a healthy squirt of lemon juice (I use 1/4 of a fresh organic lemon – not the bottled stuff). This is a gentle way to start your morning and is good for your liver (easily the most important organ in your body in today’s toxic world). This new habit may take a month to adjust to, but you will come to crave that warm lemon water before your first coffee, tea, or breakfast. For the last 36 years (I’m 51 years old), I started my day with coffee. Now, when I travel, I can feel the difference (sluggish metabolism, poor skin tone, etc.) when lemon-water is skipped as a morning ritual.
If you’re skipping food for breakfast, enjoy your coffee with cream. If you need a little more sustenance to get you through until lunch time, if you need more healthy fats in your diet, or if you want to expedite weight loss, put a tablespoon of virgin coconut oil in your coffee. Yes – it has been scientifically proven for each scenario.
For ‘food-based’ breakfasts, I suggest getting out of the cereal, bagel, grains rut. Even the healthiest grains, breads and cereals convert to sugar in your body – never a good way to start your day!
- If you’ve got time – make bacon and eggs.
- If you don’t (most of us don’t) grab last night’s leftovers (I often grab a slice of LCHF pizza for breakfast!), a handful of fatty nuts, a slice of fresh coconut, a wedge of cheese, or a pre-made Savory Egg Muffin (egg, meat, and cheese).
Sides, Snacks & Mayo
Side salads are generally 2-3 cups of loosely packed, fresh, organic, leafy greens with 2-3 tablespoons of KETO-friendly salad dressings.
Keto-safe snacks are listed on the previous page. During this first week – when you’re fighting a sugar addiction – eat as many of these snacks as you need to quiet the “hunger monster” inside you.
The last thing I want anyone doing who reads these pages is to eat store bought mayonnaise! Every single brand made available – even at the health food stores – is loaded with harmful ingredients from their trans-fats to their preservatives and processing practices. Mayonnaise is healthy and delicious when you make it at home. It takes 6 ingredients, 5 minutes, and lasts all week long in your fridge.
Day 1 – 55 minutes
The longest day! About an hour of actual time spent cooking – although the foods will take longer to cook (they just don’t need to be watched over). A large portion of this hour is going toward meals later in the week (broth, egg muffins, salad dressing, dinner leftovers).
- We’re making Savory Egg Muffins – which you can use as a snack or as breakfast. Eggs, cheese and meat are baked in a muffin tin – fast and easy! (10 minutes prep and attention) Get this KETO recipe.
- We’re starting the process of making bone broth. This broth is going to heal you in ways you didn’t know you needed healing. Vitamins, nutrients, and collagen! The collagen is going to work to prevent loose skin while you lose weight (we all get it – even the young dieters – so let’s do what we can to lessen its ravages). (10 minutes prep and attention) Get this KETO recipe.
- We’re making salad dressing (I suggest a simple Italian.) (5 minutes prep and attention) Get this KETO recipe.
- Today’s lunch is an assortment of sliced meats, cheeses, cucumber wedges and a side salad. (5 minute prep)
- Today’s dinner is Chillipitzalli Chicken with Cauliflower. (25 minutes prep/2-3 hours simmering in the crockpot) Get this KETO recipe. Cauliflower is simply steamed. Serve with butter.
Day 2 – 45 minutes
- We finish off the bone broth – strain through a metal sieve and refrigerate. (2 minutes)
- We are going to make mayonnaise. (5 minutes) Get this KETO recipe.
- We are going to hard boil 6 eggs. (10 minutes)
- Today’s lunch is Simple Salad Nicoise – tuna, boiled egg, and greens. (5 minutes prep) 1/2 can of tuna, 1 boiled and chopped egg, 5-6 chopped olives, 2 cups of salad greens and salad dressing.
- Today’s dinner is Pork Chops in a Mushroom Cream Sauce with pan-fried baby zucchini slices (20 minutes prep, 30 minutes cook). Get these KETO recipes.
Day 3 – 50 minutes
- Today’s lunch is Enchilada Chicken (using leftover Chillipitzalli Chicken with 2-3 ounces of melted cheddar). Served with a fresh green salad. (10 minutes)
- Today’s dinner is Meatballs with Faux Mashed Potatoes and Brussels Sprouts. (40 minute prep) Get these KETO recipes.
Day 4 – 35 minutes
- Today’s lunch is Mini-Meatball Minestrone with a buttered, toasted “English Muffin”. (20 minutes) Get these KETO recipes.
- Today’s dinner is Grilled Salmon & Herb Butter, with a broccoli side. (15 minutes) Get these KETO recipes.
Day 5 – 30 minutes
- Today’s lunch is Metropol’s Cold Salmon Plate (cold salmon from last night’s dinner, 1/2 tsp capers, salad dressing and greens. (10 minutes) Get this KETO recipe.
- Today’s dinner is Mini-Meatball Minestrone, Asian Chicken & Broccoli (20 minutes). Get this KETO recipe.
Day 6 – 40 minutes
- Today’s lunch is an Asian Chicken Salad with Sesame Seeds (cold Asian Chicken from last night’s dinner, 1 tsp raw sesame seeds, salad dressing and greens). (10 minutes)
- Today’s dinner is Ropa Vieja with Campfire Bread (like corn bread), and Garlicy Sauteed Greens. (30 minutes to prep. Started early in the day as Ropa Vieja is a slow cooked meal). Get these KETO recipes.
Day 7 – 30 minutes
- Today’s lunch is Pulled Pork Sandwich (last night’s Ropa Vieja with a sliced “English Muffin” and a side salad. (5 minutes)
- Today’s dinner is Cheese Burgers and Creamy Coleslaw. (25 minutes prep and attention)
That’s a wrap! That’s the week of cooking. Averaged over the week it equates to 40 minutes of prep and attention per day (slow cooker time requirements and clean up is not included). The foods fit into Ketogenic principles but individual snacks will determine if fat macros are well balanced on a day to day basis. If you’re keto or LCHF dieting, simply watching the amount of carbs ingested get and keep most of us in ketosis (fat-burning mode) with the help of our fatty snacks.