Meal plan

19-Day Keto Diet Meal Plan And Menu For Beginners Weight Loss

Stage 1: Week 1 (Days 1-5)

So now that you know what to expect, you’re ready with Stage 1 of this diet.

Follow the recipes for each day and feel free to mix-and-match your favorites if you don’t like a certain meal.

Add a couple of snacks to each day, depending on how hungry you feel.

If you’re unsure about how much food you should be consuming, read our keto calories guide and calculate how many calories you should be consuming each day based on your weight loss goals.

Each recipe has the number of servings as well as the number of calories so you’ll be able to calculate how much you should be eating each day.

The recipes in your Stage 1 diet are designed to be as low on carbs as possible (limiting it to no more than around 20 grams per day) so that you will deplete your glycogen stores and reach a state of ketosis quickly.

This can happen as fast as 48 hours so 5 days should guarantee you’ll get there.

We “lighten up” on the carb intake in Stage 2 so that your food options become less restrictive.

A shopping list is at the end of the meal plan to help you in your preparation for the first stage of the diet.

Day 1

  • Breakfast – Keto Egg Muffins — Delicious Quick & Easy Breakfast Recipe
  • Lunch – Stuffed Bacon Burgers
  • Dinner – Goat Cheese Frittata with Spinach
  • Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.

Day 2

  • Breakfast – Scrambled Eggs with Cheese
  • Lunch – Simple Lunch Salad with Tuna
  • Dinner – Stir-Fried Beef with Orange
  • Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.

Day 3

  • Breakfast – Herbed Eggs
  • Lunch – Chicken & Mushroom Soup
  • Dinner – Chicken & Bacon Sausage Stir Fry
  • Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.

Day 4

  • Breakfast – Ham & Eggs with Cheddar & Chives
  • Lunch – Greek Frittata
  • Dinner – Salmon with Avocado & Lime
  • Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.

Day 5

  • Breakfast – Blender Pancakes
  • Lunch – Garlic Cauliflower
  • Dinner – Cheats Pasta with Cheesy Tomato Sauce
  • Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.

Stage 1: Week 1 Snacks

  • Pesto Crackers
  • Keto Lava Cake
  • Mexican Fudge
  • Spiced Almonds
  • Strawberry Shake

Stage 1: Week 1 Shopping List

  • Almond flour – 300g
  • Almonds – 1kg
  • Avocado – 1pc
  • Baby spinach – 1 pack
  • Bacon – 250g
  • baking powder – 50g
  • Basil pesto – 1 pack
  • Bay leaf – 1 pack
  • Beef broth – 250ml
  • Beefsteak – 100g
  • Boneless chicken breast – 250g
  • Broccoli florets – 1 pack
  • Butter – 1 stick
  • Butternut squash – 3pcs
  • Can of mushroom pieces – 250g
  • Canned tuna – 1 can
  • Cauliflower – 250g
  • Cayenne pepper – 1 pack
  • Cheddar cheese – 250g
  • Chicken sausages – 4 pcs
  • Chicken stock – 500ml
  • Cinnamon powder – 1 pack
  • Cloves – 1 pack
  • Cocoa powder – 1 small pack
  • Coconut oil – 10ml
  • Cooked ham – 250g
  • Cream cheese – 2oz
  • Dijon mustard – 1 jar
  • Dried basil – 1 small pack
  • Eggs – 28
  • Fish sauce – 1 small bottle
  • Fresh chives – 1 small bunch
  • Fresh parsley – 1 small bunch
  • Frozen berries – 200g
  • Feta cheese – 1 small pack
  • Garlic – 2 whole garlic
  • Garlic powder – 1 small jar
  • Ginger 1 pc
  • Goats cheese – 50g
  • Grape tomatoes – 350g
  • Green chili – 1 can
  • Ground beef – 100g
  • Heavy cream – 370ml
  • Honey – 1 jar
  • Lemons – 1 pc
  • Lime – 1 pc Milk – 1 pint
  • Mixed greens – 1 pack
  • Mixed herbs – 1 jar
  • Monterrey Jack cheese – 8 oz
  • Nutmeg – 1 jar
  • Olive oil – 250 ml
  • Oranges – 1pc
  • Paprika – 1 small pack
  • Parmesan cheese – 4 g
  • Pork sausage – 60g
  • Powdered sweetener – 1 small pack
  • Protein powder – 1 pack
  • Red onions – 4pcs
  • Red pepper flakes – 1 small pack
  • Red wine – 1 bottle
  • Salmon fillets – 12oz
  • Salt and pepper 1 small pack of each
  • Scallions or spring onions – 1 bunch
  • Sesame oil – 1 small bottle
  • Sesame seeds – 1 small pack
  • Sherry – 1 small bottle
  • Soy sauce – 1 small bottle
  • Spinach – 1 large pack
  • Steak sauce – 1 small bottle
  • Tomato sauce – 1ltr
  • Tomatoes – 300g
  • Vanilla extract – 1 small bottle
  • White wine vinegar – 1 small bottle

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