I’ve been working for a few hours today on a KETO friendly meal plan. Tonight I’ll be live streaming about this. I’m crossing my fingers that my girl friend shows up and I won’t just be talking to the empty screen.
Before I go on, let me tell you about my friend. I don’t know her very well and we’ve never met face to face. We’re “Facebook friends” but I count her as someone I will always rise to help. For a year now I’ve seen her posts in my news feed and feel like I know at least a part of her personality. We’ve also chatted at length in private messages (never about food or diet). Based on all of this I trust that she’s a beautiful, intelligent, compassionate and purposefully driven woman.
The meal plan you’re about to see – including grocery list and activities list with time required for each day – has been made specifically for June (I’m just going to call her that because I’m not sure how private she wants to keep this). Aside from being LCHF (low carb high fat) and KETO friendly, this plan had to suit a woman who does not like to cook and who is on a budget. She needs to cook for two (her and her husband). I don’t know if he cooks or has a grilling obsession. 😉
The planned chat (the live stream) will introduce the KETO diet but I’m not going to get too heavy, too quickly, on my views of organic, free range, or pasture-raised. With that said I will definitely address the factory-food and unhealthy oils issue. (I can never let those go.)
Sigh. Sometimes I wish I was only about weight loss! Yes, weight loss is important to me, but getting off the scales at the end of the journey in good health is just as important!
So…you’ll find an overload of cruciferous vegetables in this first sample week. They’re going to help remove some of the toxins that may currently be locked in any fat cells. This isn’t a judgement call on how a person may have eaten in the past or how much weight they have to lose. This is just a tiny safeguard on the path to wellness.
The first item on the agenda is helping my friend get over a sugar addiction. There are two methods to make getting out of that trap easier. As someone who went through this (and still battles this from time to time), I can tell you that this is damn hard! To start I’m going to suggest she knuckle down and “Do your best. A little better every day.” That’s always been my mantra.
My two methods for getting over a sugar addiction?
First, snack on good foods – keto foods – all day. I did that for the first 2-3 weeks when I started my diet and it didn’t hurt my waistline in the least. I ate all day long to shut that hunger monster up and still lost weight.
The second method is found in two supplements. Yes, it’s true, I’m not fond of suggesting supplements or pushing ‘product’ that isn’t real food, but in this case, I call it critical. These supplements are suggested for brain function, namely dopamine activated neurotransmitter repair. (Gosh that was a mouthful, and likely poorly phrased, but whatever!) I will go into more detail in the live stream which I plan to post a copy of tomorrow.
Okay, we’ve shut up the sugar monster. Let’s get on with the meals!
Reminder: Macros are NOT calculated for this plan! It is an AD HOC plan to get someone started eating fewer carbs, more fats (KETO / LCHF), and simple but delicious home made meals when you hate cooking.
First, the shopping list (you will not likely use all of this food in a week – some can be placed in the freezer, most of the sundries will still be in your pantry for subsequent weeks).
From the Butcher, Meat, or Fish Counter
4 lbs ground beef
2 lbs chicken breast
2 lbs chicken thighs, skinless
1 1/2 lbs salmon fillets
2 pork chops, butt
1 lb bacon
big bag of marrow (soup) bones
3 dozen eggs
From the Deli Counter
assorted slice meats
From the Dairy Case
3 lbs assorted cheeses
1 lb butter
1 quart heavy whipping cream
From the Produce Section
4 lbs tomatoes (about 4 cups when chopped)
2 cups Brussels sprouts
2 small zucchini (6-7″)
1 small cabbage
1 large clamshell pack organic salad greens
1 small clamshell pack organic spinach
1 pack mushrooms
1 carrot (silly I know)
1 sweet red pepper
1 jalapeno pepper
1 red onion
1 bulb garlic
1 bunch parsley
From the Aisles
1 can tuna
1 jar capers
1 tin tomato paste
1 jar Worchestershire sauce
1 bottle virgin olive oil
1 bottle apple cider vinegar
1 bottle virgin sesame seed oil (skip this for another week if budget is very tight)
1 jar virgin coconut oil (skip this for another week if budget is very tight)
liquid stevia, organic (skip this if you do not need sweetener in your coffee or tea)
From the Bulk Food Store
I’m suggesting a special trip to the bulk food store as you’ll only need small amounts of the items below. No sense buying large packages of foods/spicing or cooking ingredients that you may not love past the first week!
3 cups almond flour (Often two kinds can be found. Get the blanched – no dark specks.)
2 cup coconut flour
1 cup golden flax, ground
1/2 cup tapioca flour
1/2 cup psyllium husk powder
1/4 cup cream of tartar
1/2 cup slivered almonds
1/4 cup sesame seeds
whole almonds to snack on
raw pepitas (pumpkin seeds) or sunflower seeds (snack)
A tablespoon or so of the following spices:
– celery seed, ground
– onion powder
– red pepper flakes
– rosemary, rubbed
– smoked paprika
– thyme, rubbed or ground
Now here’s how we’re going to put it all together into meals!
We’re going to make:
Bone Broth (beef)
Savory Egg Muffins
Pork Chops with Creamy Mushroom Sauce and Pan-Fried Baby Zucchini
Simple Salad Nicoise
Enchilada Chicken with Salad
Meatballs, Faux Mashed Potatoes with Brussels Sprouts
Mini-Meatball Minestrone Soup
Asian Chicken Thighs with Broccoli
Cold Asian Chicken Salad with Sesame Seeds
Ropa Vieja with Campfire Bread (like corn bread), and Garlicy Sauteed Greens
Pulled Pork Sandwiches
Cheeseburgers and Cole Slaw
Grilled Salmon w/ Herb Butter & Broccoli
Metropol’s Cold Salmon Plate with Capers & Greens
The longest day spent in the kitchen is one hour. That’s right, 60 minutes. The shortest day in the kitchen will be 30 minutes. I have the whole week planned out with an activity list and amount of time required for each meal. I planned on posting it below, right now, but I have to run and get ready for the live stream!
Get To The Meal Plan!
UPDATE: Here is the link to the actual meal plan and daily kitchen activities: https://www.ketohybrid.com/7-day-keto-meal-plan-continued/.
The live stream event quickly deviated into a best tips free for all for Low Carb High Fat, Low Carb, and/or KETO dieting. Therefore only the first few minutes was about this particular meal plan. At any rate, we had Mitch on (who has lost 110 pounds following our diet) and Brittany (who has lost 80 pounds following our diet). Catch the replay here: Keto LCHF Meal Plan for People Who Hate to Cook.