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 a Keto meal plan to help me and I needed it to be 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
- egg salad
- omelets
- egg bites
- egg quiche
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.
Here is an overview of a 5-Day Keto Week Plan I created that shows what I would eat for the full week complete with breakfast, lunch, dinner, snacks and drinks.
It also includes how much lean, semi-lean and carbs that make up each day to make sure I stay on track and under around 20 carbs a day for the best results for me.
Weekly Meal Plan sample day:
MONDAY –
Breakfast
- Scrambled Eggs & ham
- Black coffee
- Celery & 2 TB peanut butter (snack)
Lunch
- Turkey, tomato, egg, spinach/kale salad with Balsamic dressing
- water
- pickles (snack)
Dinner
- Bacon-wrapped mini peppers with cream cheese & jalapeno filling
- sparkling water
- OutShine real fruit strawberry popsicle (snack)
Check out my Bacon Wrapped Peppers Recipe here >
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).
Keto Weekly Grocery List
I have used this list every week and only varied it slightly if I wanted different vegetables or decided to try a new Keto recipe.
Veggies
- celery
- bell peppers (red, orange, yellow & green)
- tomatoes (on vine, cherry)
- spinach salad pack
- avocadoes
- small sweet mini peppers (1pack)
- cauliflower
Meats
- 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)
Condiments
- relish
- peanut butter (creamy, natural is best)
- mayo
- fat free Balsamic dressing
- pickles
Other
- 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.
Check out my Italian Sausage & Peppers Recipe here >
Original Post Date: Jan 5, 2022
Updated: July 1, 2024
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