Simple Beginner Keto Meals

Transcription

1 Simple Beginner Keto Meals www.

2 We ve tried all kinds of methods of dieting but nothing ever stuck, and we would find ourselves a couple weeks later going back to the same routine of unhealthy eating. Over the course of five months we lost over 80 pounds and reduced our clothing sizes drastically. We were feeling good but not starving ourselves on the meals we like to eat. Finding the right ingredients is the key to keeping with this lifestyle. We have created our own twist to Keto and we hope you enjoy these simple but effect recipes in your journey. Our Tips 1. Treat this as a lifestyle and not as a diet. You will gain so much more out of it. We are committed each day to improve ourselves and others on the ketogenic lifestyle. 2. Fully commit yourself for at least days of keto to experience the full benefits of this new lifestyle. You will only get out of this what you give it. The occasional cheating on Keto only puts you back to square one. Your cravings for those bad items will decrease, trust us. 3. Don t cave in to peer pressure. That bowl of salsa and chips in front of you at dinner? DON T EAT IT! Count backwards from 5 slowly and it will take your mind off of it. What Can I Eat? Fatty Cut s of Meats, Eggs, MCT Oil, Fish, Lobster, Fatty Lunch Meats, BACON, Full Fat Cheeses, REAL BUTTER, Avocados, Olive Oil, Avocado Oil, Veggies (kale, broccoli, cauliflower, spinach), Pink Himalayan Salt, Tea, Coffee, and WATER Do Not Eat! Potatoes (in any form), Grains, Chips, Cookies, Crackers, Donuts, Pizza, Rice, Pasta, Cereals, Juice, Sodas, Beer, Wine 1

3 Breakfast Lunch Dinner Snacks/Desserts Bullet Proof Coffee Salad w/ Full Fat Dressing Pork or Beef Chili Fbomb 3 Egg Scramble With Cheese & Bacon Bun-less Burger w/ bacon, cheese, & avocado Chicken Parmesan Chocolate Chip Cookie Dough Fat Bombs 3 Egg Scramble with cheese & Sausage Cheese & Pepperoni Pizza Ribeye Steak & Side Salad Avocado 2 Boiled Eggs W/ 3 Slices of bacon Lunch Meat Plate w/ Cheese & Pickles Blackened Catfish Chocolate Covered Nuts BHB Exogenous Ketones BBQ- Brisket, Pork, Sausage Beef Fajitas Pickles & Olives 4 Bacon Slices, Avocado, & Cube Cheese BHB Exogenous Ketones Bun-less Burger w/ bacon, cheese, & avocado Cube Cheese or String Cheese Chocolate Chip Cookie Dough Fat Bombs Bone Broth Mushroom Chicken Beef Jerky FASTING FASTING Keto Italian Chicken Cheese Whisps/ Moon Cheese 2

4 Breakfast Suggestions Not Hungry? Don t Eat! Try Intermittent Fasting Bullet Proof Coffee: 1 Cup Coffee 2-Tbsp Butter 1-MCT Oil Serving Mix Well & Drink Egg Scramble: Scramble 3 eggs with Butter, cheese, and either bacon or sausage Bacon, Avocado & Cheese: 4 Slices Cooked bacon Full Avocado ¼ Cup Cube Cheese Perfect for on the go Just Mix up a Ketologic BHB Drink Eat 4 Chocolate Chip Cookie Dough Fat Bombs 3

5 Lunch Suggestions Salad: Side Salad with full Fat Dressing, cheese, bacon, boiled egg, spinach,etc Cheese & Pepperoni Pizza: Place 1 cup of mozzarella cheese in a non stick pan. Heat until crispy top with bacon or pepperoni Not Hungry? Don t Eat! Try Intermittent Fasting Lunch Plate: Couple Slices of lunch Meat, Pickles, Olives, and cheese Bone Broth 1 cup of bone broth Add in your favorite seasoning (we use slap your mama) Just Mix up a Ketologic BHB Drink BBQ Brisket, Pork, or Sausage Plate Bunless Burger 2 patties with cheese, bacon, & avocado 4

6 Dinner Suggestions Chili: Check out our green pork chili or make a batch of your beef chili Chicken Parmesan: Whip our easy chicken parm recipe and serve with a side salad or green beans Beef Fajitas: Check out our easy fajita recipe on our blog serve with cheese & guacamole Mushroom Chicken Quick dish on our blog serve with a cauliflower rice Blackened Catfish: Our easy recipe on the blog will show you how to cook up this Cajun dish Ribeye Steak: Grill yourself a good old fatty ribeye and serve with a side salad Bunless Burger 2 patties with cheese, bacon, & avocado Italian Chicken Quick & easy dish on our blog serve with a cauliflower or broccoli 5