Meal plan

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

Stage 3: Week 3 (Days 13-19)

OK, so now you should be getting a good hang of it and I am sure, if you followed the diet to a ’T’, you would have seen results by now.

So, let’s hope this keeps you motivated, and to try the recipes we have for you on week 3.

Day 13

  • Breakfast – Fruity Crème Fraiche
  • Lunch – Beef Patties with Creamy Mustard Sauce
  • Dinner – Sticky Sesame Beef
  • Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.

Day 14

  • Breakfast – Beef and Pumpkin Hash
  • Lunch – Cheddar Pancakes
  • Dinner – Southwest Steak Sizzler
  • Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.

Day 15

  • Breakfast – Spiced Pumpkin Waffles
  • Lunch – Chicken and Mushroom Soup
  • Dinner – Wagon Wheel Sausage Pie
  • Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.

Day 16

  • Breakfast – All-day Breakfast
  • Lunch – Cucumber with Tuna Boats
  • Dinner – Steak and Eggs with Seared Tomatoes
  • Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.

Day 17

  • Breakfast – Whipped Coconut Cream with Fresh Berries
  • Lunch – Sausage Frittata
  • Dinner – Omelet with Pesto and Feta Cheese
  • Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.

Day 18

  • Breakfast – Chai Spice Mug Cake
  • Lunch – Zucchini Hash Browns
  • Dinner – Ham and Asparagus Bake
  • Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.

Day 19

  • Breakfast – Creamy Coffee Shake
  • Lunch – Spicy Bacon and Brussels
  • Dinner – Sweet & Spicy Chicken with Shrimp
  • Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.

Stage 2: Week 3 Snacks

  • Raspberry Lemon Popsicles
  • Jalapeno Popper Balls
  • Maple Pecan Bars
  • Corndog Muffins
  • Buckeye Cookies
  • Microwave Brownies
  • Peanut Butter Cookies
  • Snickerdoodles

Stage 2: Week 3 Shopping List

  • Almond flakes – 20g
  • Almond Butter – 1 small jar
  • Almond flour 750g
  • Almond Milk – 300ml
  • Asparagus – 250g
  • Avocado – 1 Bacon – 500g
  • Carbquik (Low-Carb Baking Mix) – 1 pack
  • Baking soda – 1 small pack
  • Beefsteak – 1500g
  • Boneless chicken breast – 750
  • Brussels sprouts – 100g
  • Butter – 1 stick
  • Canned tuna – 1 can
  • Capers 1 small tin
  • Cayenne pepper – 1 small jar
  • Celery – 1 bunch
  • Cheddar cheese – 250
  • Cloves 1 small jar
  • Coconut flakes – 50g
  • Coconut milk – 250ml
  • Coconut oil – 300ml
  • Cooked ham – 100g
  • Cooking oil – 100ml
  • Cream cheese – 250g
  • Crème Fraiche – 250g
  • Cucumber – 1 pc
  • Cumin – 75g
  • Dark chocolate – 50g
  • Dijon mustard – 1 small jar
  • Dried parsley – 1 small jar
  • Dry mustard – 1 small pack
  • Eggs – 25
  • Feta cheese – 250g
  • Flaxseed meal – 20g
  • Fresh or frozen berries – 100g
  • Fresh parsley – 1 bunch
  • Fresh spinach – 1 bunch
  • Fruit jelly – 1 small jar
  • Garlic – 2
  • Garlic powder – 1 small jar
  • Ginger – 1 pc
  • Grated coconut – 20g
  • Green pepper
  • Ground beef – 900g
  • Guar gum – 1 small pack
  • Heavy cream – 500ml
  • Honey – 1 small jar
  • Hot dogs – 3pcs
  • Hot pepper sauce – 1 small bottle
  • Jalapeno – 1 Lemon – 1pc
  • Lime – 1pc
  • Liquid stevia – 1 small bottle
  • Maple syrup – 50ml
  • Mayonnaise – 1 small jar
  • Mint leaves – 1 bunch
  • Mushrooms -250g
  • Mustard – 1 teaspoon
  • Mustard cream sauce – 1 pack
  • Olive oil – 1 small bottle
  • Onion powder – 1 small jar
  • Oregano – 1 small jar
  • Paprika – 1 small jar
  • Parsley – 1 bunch
  • Peanut butter – 1 small jar
  • Pecans – 100g
  • Pesto 1 small jar
  • Pickle relish – 1 small jar
  • Powdered sweetener – 250g
  • Protein powder – 500g
  • Psyllium husk powder – 20g
  • Pumpkin – 500g
  • Pumpkin puree – 1 small jar
  • Pumpkin spice mix – 1 pack
  • Red pepper flakes – 50g
  • Ricotta cheese – 100g
  • Salsa – 1 small jar
  • Salt and Pepper
  • Sausage – 259g
  • Sesame seeds – 25g
  • Sherry – 1 small bottle
  • Shrimp – 20pcs
  • Sour cream – 250ml
  • Soy sauce – 1 small bottle
  • Spinach – 1 pack
  • Spring onion – 1 small bunch
  • Sriracha – 1 bottle
  • Thyme – 1 small bunch
  • Tomato – 5pcs
  • Vanilla extract – 1 bottle
  • White wine – 250ml
  • White Vinegar – 1 Small bottle
  • White Onion – 2pcs
  • Zucchini – 2kg

Final Remarks

If you are reading this, I would like to thank you very much.

The content I have provided you with is a no-frills approach of everything you need to know whilst on the Keto diet.

It can be a life-changing decision to undertake.

This is the reason; this information should be made available to everyone who can benefit.

You may have decided to try this diet for yourself, and as you will see, I have based it on 19 days.

This should be achievable for most people, I have also structured the meal plans and included snacks, so any temptation to quit will be minimized.

The benefits of the Keto diet increases more all the time, it is not a fad diet as many are, it took nearly 100 years to arrive at the point we are now at, so it has surely stood the test of time.

Join the 1000’s of people who have already tried, and benefited from the Keto Diet, and please leave a comment if you enjoyed this article!

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Also read : The 7-Day Ketogenic Diet Meal Plan

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