hi everyone and welcome to another fat
for weight loss ketogenic meal plan video in today’s video I’m showing you
seven days of meal plans that are based around the ketogenic diet so a high fat
low carb diet if you are anywhere from the beginner to someone who’s just
getting back into the ketogenic diet then this meal plan is going to be
perfect for you all of the macros all of the calories everything is calculated
for you you even get a shopping list and a weekly meal plan overview and it’s
it’s really really simple you’re going to really love this meal
plan and stick around to the end of the video because that’s where I show you
how to actually download the free meal plan so let’s get started you’ve gotta
butter coffee for breakfast but for lunch you’re gonna have a cob salad so
you’re going to slice up some lettuce and some tomatoes and some cheese and then
you’re going to put in your cooked diced bacon and you go into half an avocado
and you’re going to put a full boiled egg in there and eat that for lunch and
for dinner you’re going to have a sesame beef coleslaw and this is some sriracha
sauce going in there with some mince (ground beef) and some soy sauce some olive oil and some
sesame seeds in there you’re going to put a little bit of coleslaw in there so
basically 300 grams (10 oz) of dry coleslaw you’re going to mix it all around cook it up
and it is fantastic so for breakfast you’re gonna have a very chia seed
pudding so you’re gonna add a tablespoon of chia seeds some coconut cream and you
mix it all around and now you can add the berries in here like that or you can
put them on top later on you just need to let it sit in the fridge overnight
covered so that it lets the chia seeds absorb all the water so for lunch you’re
gonna have the leftover sesame beef coleslaw but for dinner you going to
have the cashew chicken so you’re just gonna cut up some chicken thigh or
breast put it in there with some coconut oil and some garlic and also some grated
ginger and you’re going to cook that off a little bit and you’re going to put in
some green capsicum or peppers and some diced onion and you’re going to cook
that through with some soy sauce and with a little bit of vinegar and a
little bit of chili as well if you so desire it is really really delicious and
you add some cashews to that later on so you already
know how to make the other meals for today but I’m going to show you how to
make the Fathead pizza so you’re gonna melt the cheese with some cream cheese
in there and you’re going to add an egg while it’s still hot and make sure you
get that all through the cheese and you’re gonna add a tablespoon of almond
flour to that and it becomes this dough type mixture and you’re going to roll it
out in between two sheets of baking paper it’s really really easy to roll
out and what you do is you cook it in the oven for about five minutes first
and then you flip it over when you’re ready to start putting some toppings on
so that’s going into the oven flipped over and we’re going to put a tablespoon
of posada sauce on there which is basically tomato puree you’re gonna put
some Italian herbs and a little bit more cheese on top and it is absolutely
delicious as a pizza so the new recipe today is dinner and it is kitto chilli
con carne so you’re going to dice up and cook some bacon you’re going to cook
some white onion and some beef mince there and that’s about a pound of beef
mince and there is a can of diced tomatoes and some green peppers or
capsicum you’re going to add some passata sauce some smoked paprika in
there add some salt and mix that around let it cook for a little while add the
bacon back into it and then keep cooking for about ten minutes and it is
absolutely fantastic so for dinner you’re gonna have some
salmon with asparagus and lime and butter and this is the best recipe in
this meal fan by far because all you have to do is put all of the ingredients
inside some aluminium foil and cook it in the oven for about 25 minutes so keep
it in a pan so that juices don’t go all through your oven and pull it out and it
is absolutely amazing so you know how to make the other meals but for dinner one
so that you can have Thai beef stir-fry which is some olive oil some ginger some
garlic and some diced carrot and you’re going to cook that until the carrot
turns slightly translucent then you’re going to add the zucchini in there so
zucchini strips cook that around and remove it and add the beef strips in
there and so you’re going to cook that with some beef stock and also some
coconut milk and that’s going to go in there and it’s going to make the beef
taste really really really good and you’re gonna add these stir-fry
vegetables back into that once the meat has been cooked along with some cashews
as well this recipe is absolutely delicious
you’re gonna really really love this one who doesn’t love pancakes for breakfast
on Sunday so this is going to be a keto pancake so you’re gonna crack an egg and
beat it with some cream of tartar in there you’re going to add some almond
flour so that’s a quarter of a cup of almond flour you’re going to add a
tablespoon of a rifra tall you’re going to add a tablespoon of coconut or olive
oil and you’re going to add a quarter of a teaspoon of baking powder and some
vanilla extract in there get that cooking in a hot pan with a little bit
of oil in the pan as well and you’re going to have some really really
delicious pancakes so for lunch on Sunday you’re going to have some creamy
chicken a lettuce cup so it’s two of the chicken thighs in there they go in the
oven for about 20 minutes and they come out super moist and you’re going to put
in 3 tablespoons of mayonnaise you can either buy or make your own then you’re
going to chop some coriander or cilantro wherever you are in the world and add
some diced onion in there as well and you’re going to put the chicken into
that creamy sauce and mix it all around and make sure the chicken is well mixed
through and you’re going to put that into the lettuce cups and you’re going
to top it with some cherry tomatoes this recipe is going to do rock
your world so I hope you really really enjoyed that video if you go to the link
that is on the screen right here right now you will be able to download the
seven-day free ketogenic meal plan and you are able to get started right away
there is a shopping plan there is the weekly overview and there is everything
that you need to get started it has all the recipes everything calculated for
you so go ahead and download that recipe if you like a meal plan videos like this
make sure you let me know in the comments if you want me to do a specific
meal plan then definitely let me know in the comments below if you haven’t
considered already make sure you hit subscribe below as well it really helps
me out and it helps me create videos like this just for you so until the next
meal plan video I will see you then

100 thoughts on “KETOGENIC DIET Meal Plan – 7 DAY FULL MEAL PLAN for KETO

  1. I love your videos, Aaron! Can you make a 7 day meal plan without beef? This one was beef heavy. Thank you for sharing your recipes.

  2. So funny. I’m looking for new ideas. And these are literally common meals I make at home.. I’m eating “eggroll I’m a bowl” your sename seed slaw

  3. Pancakes! Thanks so much! I will try all the recipes in this week, of sure. From Portugal a big 😘😘👏👏👏👏


  5. It’s ready hard for me because I’m an emotional eater and I’m going through a bad phase but your videos bring me so much energy and courage! Thank hou for doing what you’re doing! Lots of love from Belgium

  6. Your recipes are fantastic mate!!Could you please show more for people than can not eat fish?I would really appreciate it!Keep up the amazng work!!

  7. Thank you so much for this video. Really helpful.
    I tried the keto diet but ended up ditching it as I started seeing my skin breaking out badly. My arms, my face etc… Is this normal on keto and does it pass?

  8. My husband and I have been working through this meal plan this week and really enjoying it. However, the link to download recipes didn't have all the recipes…only up through Fat Head Pizza. Not sure if that was a mistake, or intentional to try to get me to buy the rest of them? Just going off the video is hard to determine exact ingredients/measurements. I may have to use someone else's meal plan next week, if the other recipe links for the other plans are only partial as well. Not sure if others had the same problem?

  9. This link no longer works……..Get the meal plan here –

  10. THE BEST VIDEO EVER but the Problem is with "Bacon and Soy Sauce" if this Plan was Free of Bacon and Soy it would have been PERFECT, well at least for me 🙂

  11. Hello Aaron, I am just starting out on this ketogenic lark and all I can say to you now is the biggest THANK YOU I can muster. You have been so helpful I know it’s going to work for me. Once again I must say THANK YOU for your hard work to make this easy for me.

  12. Am I the only one noticing the meal plans never get sent to my email? I tried twice tonight after trying last week

  13. All meals so yummy and i love how you make everything look so simple, even for a lazy chef like me. Thanks!

  14. Many people are already aware of the artificial sweetener aspartame, an ingredient frequently found in chewing gum and mint (and sugar substitute), known for a variety of unpleasant side effects. The chewing gum/mint ingredient that is less well known is erythritol, another type of artificial sweetener that is no friend to your health when it is consumed in large amounts.

    What Is Erythritol?
    Erythritol is an artificial sweetener commonly used in low-sugar and sugar-free foods. It is designed to replace sugar and calories to create “diet-friendly” results. Powdered erythritol sweeteners bake in a way almost identical to sugar and are made by combining and fermenting certain natural sugars. Corn is frequently used to create the sweetener; however, it is also found naturally in watermelon, soy sauce, and pears, among other foods. Such foods include fermented options such as cheese, as well as fermented beverages including wine and sake. It is classified as a carbohydrate according to the FDA and is used not only to add sweetness to foods, but texture and bulk as well. The sweetener also prevents browning and dryness issues.

    Despite its carb label, erythritol is not absorbed by the body and will not contribute to weight gain. The sweetening effect this substance provides comes from sugar alcohols. Sugar alcohols do not break down in the body and therefore do not contribute to your daily carbohydrate intake.

    Erythritol is generally crafted from GMO cornstarch and has been referred to as an “invisible GMO ingredient.” It may be used as an insecticide in the future due to its apparent ability to kill bugs. This substance is frequently marketed to diabetics and those with weight and metabolic issues because it provides a sweet taste without the insulin spike or added poundage. How well it prevents weight gain will be discussed later in this article.

    What Are The Side Effects Of Erythritol?
    Despite the fact that the body does not break down this artificial sweetener, it can still produce a number of unpleasant side effects. Erythritol side effects typically include digestive problems and diarrhea. It may also cause bloating, cramps, and gas. Additionally, erythritol and other sugar alcohols frequently result in more water in the intestines, causing diarrhea. Nausea and headaches may occur as well. The latter symptom is often a result of excessive diarrhea because the body is dehydrated.

    The laxative effect the substance is known for is true of all sugar alcohols. You must consume a significant amount of erythritol to experience these effects. One study found consuming about half a gram of the sweetener per pound of body weight is safe and will not result in side effect issues. Generally, you have to consume more than 18 grams to experience problems. However, no two human bodies are alike, so while ingesting 18 grams or more of the substance may affect you, it might not affect your friend or neighbor.

    Yet another potential complication this sweetener presents is overeating. Because it is not digested by the body, it may trick your brain into thinking you are still hungry. This is a somewhat ironic side effect given the substance is commonly used in sugar-free and other “diet” foods.

    What Are The Dangers Of Erythritol?
    Since the side effects of this substance depend on the dose, the dangers are relative to the amount ingested. How sensitive you are to the artificial sweetener and sugar alcohols, in general, may result in anything from mild gastrointestinal discomfort to severe nausea and diarrhea. Consuming large amounts of erythritol may cause serious diarrhea and nausea/vomiting if you have a heightened sensitivity, which can result in dehydration. It does not take long for the body to become dehydrated if diarrhea is continuous, which is why some people with food poisoning end up in the hospital. They cannot keep liquids down and require saline IVs to stay hydrated and out of life-threatening danger.

    Long-term gastrointestinal issues from continual consumption may result in chronic heartburn, irritable bowel syndrome, and indigestion. These problems are not only uncomfortable, they result in extreme stress. Research indicates a powerful connection between stress and stomach trouble. The brain and the stomach are connected according to this research, with the stomach being “extremely sensitive to our moods.” Stress is a key factor in stomach trouble, so if you are experiencing chronic anxiety and consume a diet high of this artificial sweetener or other sugar alcohols, you are exacerbating the problem. You will likely experience more stomach problems and more stress in what could become a very detrimental cycle.

    Erythritol has no known health benefits other than its work as a weight loss assistant, but again, this advantage is debatable. It is not a dangerous artificial sweetener in that it is not considered fatal in large amounts. However, ingesting too much over a lengthy period of time can result in severe gastrointestinal issues that may become chronic depending on your constitution and overall lifestyle.

    If you think you have eaten too much erythritol in your lifetime and are concerned about its effect on your gastrointestinal tract and stomach, make the switch to whole foods. Enjoying a diet high in fruits, vegetables, and whole grains and low on sugar and processed foods is one of the best things you can do for your body and mind. Whole foods are healing and cleansing, and do not feature the long list of ingredients their processed counterparts do. Buy from local farmers’ markets as much as possible, and ask the vendors whether they use pesticides or not. Purchase whole foods from vendors selling organic produce to enjoy a healthier, happier life.

    Should you still be concerned about your erythritol consumption, get in the habit of reading food labels every time you go to the grocery store. The general rule is if you cannot pronounce or spell most of the ingredients on a food label, leave it on the shelf. This includes all mints and gum–look for organic versions in health food stores and online to avoid ingesting more artificial sweeteners than you realize.

    Educate yourself about the food and beverages you consume, and enjoy the results!

    Posted in News

  15. They all look delicious. Love your videos. Visual, quantity and simple preparation. Thku so much. You will make it big💃💃💃👆🙋❤

  16. 0:45 Cob Salad
    0:58 Sesame Beef Coleslaw
    1:21 Berry Chia Seed Pudding
    1:40 Cashew Chicken
    2:16 Fathead Pizza
    3:03 Chilli Con Carne
    3:37 Baked Salmon w/ Lime & Asparagus
    4:02 Thai Beef Stir Fry
    4:45 Pancakes
    5:17 Chicken Lettuce Wrap

    *note for myself

  17. I need a meal plan that does not involve coconut of any kind. With that every meal has to have waffles/chaffles and Indian food. Thanks. Zee.

  18. There are a couple of recipes missing in the download, the beef stir fry and pancakes are not in recipe download… But I'm loving the meal plan I follow one one week and switch to a different one second week to change it up its help me figure out what to eat during week without having to figure out what I'm goina cook because I've already prepared it many thanks!

  19. Wow I don’t eat much but i’m fat i imagine if i eat all of this i will gain more weight this is to much food for me i need a simple menu but thank u anyways for sharing

  20. Great! Your easy happy cooking save my diet. I return now to keto, after a few months, eating carbs and adding kilos! Nooo never more. Here in keeeetoooo plan 😂✨👊 with your delicious and healthy recipes. Thank you Chef Aaron✨🙌🤗👌

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