I lost 40lbs in 5 months with This Keto Meal Plan

It was the middle of January 2017, I was engaged and our wedding was set for July 8th, only 6 months away. It should have been an exciting time but I could only focus on the fact that I was 30lbs overweight.

I had heard about Keto in the past, but I needed to be all in and quick – so I thought I’d try it.

And boy did it work.

The first month was amazing using my own Keto meal plan – I lost 15lbs by the 30-day mark.

Was I exhausted? Yes. Was I cranky? Sometimes.

But, I wasn’t hungry and I was starting to feel so good and proud of myself for sticking by it, giving it my full attention, and 100% real effort.

Here is my weekly meal plan that worked for me. I found that eating eggs every morning was the key behind the success in this – at least for my experience. The real challenge came to finding new ways to eat eggs without being sick of them. To mix it up, I would make scrambled eggs, hard-boiled eggs, deviled eggs, and egg salad. By preparing a variety of choices, eating eggs daily became very tolerable.

I also don’t mind eating a similar meal each day as long as it’s something I love and can vary it a little day today.

Weekly Meal Plan sample day:



  • Scrambled Eggs & ham
  • Black coffee
  • Celery & 2 TB peanut butter (snack)


  • Turkey, tomato, egg, spinach/kale salad with Balsamic dressing
  • water
  • pickles (snack)


  • Bacon-wrapped mini peppers with cream cheese & jalapeno filling
  • sparkling water
  • OutShine real fruit strawberry popsicle (snack)


Below is my weekly grocery list of items, pictured but I have them also in my grocery store app.

Keto is very meat and dairy focused, so if you are a vegetarian you will need to substitute the meat products for other proteins. I struggled with this a bit since I am on the verge of being a vegetarian and if we go purchase meat it will be local organic and humanely produced (packages will have these noted).


  • celery
  • bell peppers (red, orange, yellow & green)
  • tomatoes (on vine, cherry)
  • spinach salad pack
  • avocadoes
  • small sweet mini peppers (1pack)
  • cauliflower


  • turkey breast lunch meat
  • bacon (can also do turkey bacon)
  • chicken strips (1pack)
  • salmon (large filet)
  • pepperoni (1pack)
  • salami (1/2 lb)
  • sweet Italian sausages
  • canned tuna (3 cans)
  • kielbasa ring (seasoned chicken is great!)

Cheese & Milks

  • cream cheese (8oz)
  • laughing cow pack (any flavor)
  • mild cheddar (8oz)
  • mozzarella or parmesan block (8oz)
  • Organic creamer (for coffee)


  • relish
  • peanut butter (creamy, natural is best)
  • mayo
  • fat free Balsamic dressing
  • pickles


  • Crunchmaster multi-seed original snack chips
  • pork rinds (for breading substitute)
  • 12-pack sugar-free soda
  • sparkling water
  • water


I hope this helps any Keto beginners.

Feel free to adjust anywhere necessary to fulfill your own dietary or personal tastes by adding or removing. This is just an example of my own weekly meal plan that has helped me lose a ton of weight in a short period of time.


You Might Also Like


Leave a Reply

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

This site uses Akismet to reduce spam. Learn how your comment data is processed.