05/09/2019
1200 CALORIE KETO MEAL PLAN FOR WEIGHT LOSS
DAY 1
Breakfast: Classic Bacon and Eggs Calories: 272, Total Fat: 22 g, Net Carbs: 1 g, Protein: 15 g
Lunch: 2 slices of cheddar cheese, 2 slices of deli ham, and 2 slices of lettuce rolled together with 2 tablespoons of mayonnaise Calories: 480, Total Fat: 42 g, Net Carbs: 4 g, Protein: 20 g
Dinner: Slow Cooker Madras Beef Curry Calories: 351, Total Fat: 22 g, Net Carbs: 5 g, Protein: 26 g
Snack: 2 Chocolate Cherry Fat Bomb Calories: 134, Total Fat: 12 g, Net Carbs: 2 g, Protein: 0 g
Total: Calories: 1237, Total Fat: 98 g, Net Carbs: 12 g, Protein: 61 g
Macros: 75 % Fat, 21 % Protein, 4 % Carbs
DAY 2
Breakfast: Keto Cheese Roll-Ups Calories: 335, Total Fat: 31 g, Net Carbs: 2 g, Protein: 13 g
Lunch: Keto Meat Subs Calories: 270, Total Fat: 22 g, Net Carbs: 2.5 g, Protein: 18.6 g
Dinner: 4 oz ribeye steak with 1 cup broccoli and 1 tablespoon of butter Calories: 409, Total Fat: 31 g, Net Carbs: 4 g, Protein: 24 g
Snack: 2 Coconut Fat Bombs Calories: 172, Total Fat: 18 g, Net Carbs: 2 g, Protein: 0 g
Total: Calories: 1186, Total Fat: 102 g, Net Carbs: 10.5 g, Protein: 55.6 g
Macros: 78 % Fat, 19 % Protein, 4 % Carbs
DAY 3
Breakfast: Boiled Eggs with Mayonnaise Calories: 316, Total Fat: 29 g, Net Carbs: 1 g, Protein: 11 g
Lunch: 10 pepperoni slices, 1 Babybel cheese, 1/2 avocado, 1 cup of salad greens with a drizzle of olive oil or low carb dressing Calories: 525, Total Fat: 46.7 g, Net Carbs: 3.2 g, Protein: 18.2 g
Dinner: Mexican Cauliflower Fried Rice Calories: 335, Total Fat: 27 g, Net Carbs: 5 g, Protein: 15 g
Snack: 6-7 pieces of Moon Cheese Calories: 70, Total Fat: 5 g, Net Carbs: 0 g, Protein: 5 g
Total: Calories: 1246, Total Fat: 107.7 g, Net Carbs: 9.2 g, Protein: 49.2 g
Macros: 80 % Fat, 17 % Protein, 3 % Carbs
DAY 4
Breakfast: Keto Smoothie with 1/2 scoop Keto protein powder (like this one here) Calories:403, Total Fat: 36 g, Net Carbs: 5 g, Protein 16.5 g (macros include 1/2 scoop of the Keto protein powder linked above)
Lunch: 1/4 lb beef burger (no bun) with 1 slice cheese, 1 tablespoon mayonnaise, and 1 slice of tomato wrapped in lettuce (you can make this yourself or get it at nearly any fast food burger chain, such as Five Guys or Smashburger) Calories: 380, Total Fat: 30.5 g, Net Carbs: 1 g, Protein: 22 g
Dinner: Pork Egg Roll in a Bowl Calories: 297, Total Fat: 20 g, Net Carbs: 5.5 g, Protein: 20 g
Snack: 2 SlimFast Keto Fat Bomb Peanut Butter Cups Calories: 180, Total Fat: 18 g, Net Carbs: 2 g, Protein 2 g
Total: Calories: 1260, Total Fat: 104.5, Net Carbs: 13.5, Protein: 60.5
Macros: 76 % Fat, 20 % Protein, 4 % Carbs
DAY 5
Breakfast: Keto Bacon Omelette Calories: 428, Total Fat: 31 g, Net Carbs: 2.9 g, Protein: 31 g
Lunch: 2 slices deli turkey or ham, 1 slice cheddar cheese, 1 piece of lettuce, and 1 slice of tomato rolled together with 1 tablespoon mayonnaise Calories: 220.7, Total Fat: 18.7 g, Net Carbs: 1.3 g, Protein: 12.3 g
Dinner: Mexican-Style Keto Burrito Bowl with 4 ounces steak, 2 tablespoons of guacamole, 2 tablespoons cheese OR sour cream, and a small handful of lettuce (you can make this yourself or get it at Chipotle, Qdoba, or another similar Mexican counter service restaurant) Calories: 495, Total Fat: 36 g, Net Carbs: 3 g, Protein: 29 g
Snack: 2 Chocolate Cherry Fat Bomb Calories: 134, Total Fat: 12 g, Net Carbs: 2 g, Protein: 0 g
Total: Calories: 1277, Total Fat: 97.7 g, Net Carbs: 9.2 g, Protein: 72.3 g
Macros: 73 % Fat, 24 % Protein, 3 % Carbs
DAY 6
Breakfast: Keto Paleo Almond Flour Waffles Calories: 401, Total Fat: 37 g, Net Carbs: 4 g, Protein: 13 g
Lunch: Keto Tuna Salad Calories: 248, Total Fat: 19 g, Net Carbs: 2 g, Protein: 20 g
Dinner: 8 oz skin-on grilled chicken breast cooked in 1 tablespoon of oil or butter with salt and pepper, 1/2 avocado, and 1 cup steamed broccoli with a drizzle of olive oil Calories: 553, Total Fat: 41 g, Net Carbs: 4 g, Protein: 34 g
Snack: 6-7 pieces of Moon Cheese Calories: 70, Total Fat: 5 g, Net Carbs: 0 g, Protein: 5 g
Total: Calories: 1272, Total Fat: 102 g, Net Carbs: 10 g, Protein: 72 g
Macros: 74 % Fat, 23 % Protein, 3 % Carbs
DAY 7
Breakfast: Keto Breakfast Sandwich made with 2 sausage patties (as the âbreadâ) with 1 slice cheese and 1 egg (as the âfillingâ) Calories: 304, Total Fat: 25 g, Net Carbs: 0 g, Protein: 20 g
Lunch: Grilled Chicken BLT Salad with Peppercorn Ranch (to save time, you can use store bought ranch) Calories: 414, Total Fat: 34 g, Net Carbs: 3 g, Protein: 21 g
Dinner: 2 beef hot dogs (most packaged hot dogs are keto friendly but always check for sweeteners or fillers) and 2 cups salad greens with a drizzle of olive oil or low carb dressing
Snack: 2 Coconut Fat Bombs Calories: 172, Total Fat: 18 g, Net Carbs: 2g, Protein: 0 g
Total: Calories: 1250, Total Fat: 107 g, Net Carbs: 10 g, Protein: 58 g
Macros: 78 % Fat, 19 % Protein, 3 % Carbs
