Low Carb | Keto Weekly Family Meal Plans

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One of my favorite things about eating low carb and keto friendly is the challenge of reforming recipes.  There are so many good ones out there but it can be a challenge to put them together for a week as well.  I'm bringing everything I have learned from a beginners perspective all to one place.  Please read, the meal plan can be found at the bottom of the page.

Free Guide to Meal Planning & Groceries

Anyone who can lose 100 Lbs —and keep it off—knows more than most diet gurus about what you need to eat to burn fat and fight that ever-constant battle against weight regain and I have learned from the best, the ones who have done just that. I am excited about this journey and the results I have personally received in a  short amount of time.  Set at roughly 1,200 calories and under 25 grams of carbs per Weight Loss Meal Plan, this plan is considered low-carbohydrate, moderate protein, and high healthy fat. You can eat low carb 20-30 g per day you will effectively support your body’s basic metabolic needs.

Benefits of the Meal Plan
​These meal plans combine the advantage of a low-carb approach with a rich and flavorful meal plan. These two strategies together are encouraging and can accelerate weight loss, helping you achieve quick results. A 2011 study showed that eating a low-carb, moderate protein, and high healthy fat diet can help reduce hunger and cravings, which is essential if you are following a low carbohydrate plan. If you can see results for your efforts while experiencing minimal hunger, you are more likely to stick to the plan and less likely to stray down paths with foods higher in calories. Motivation is a key factor in any weight control plan.

Following the Meal Plan
The steady flow of food keeps you feeling sated throughout the day but you will find that you are also feel full longer, eating less over all. The best way to ensure you are adhering to calorie and carb counts is by tracking your food on a tracking app carefully  You will only need to do this for a short time until you get a feel for when you are hungry, and the portions that are comfortable for you to eat.  

It is imperative to ensure you never get to a point where you feel starved or shaky. You are also less likely to feel deprived if you eat using this meal plan. You may notice this plan does not include alcohol. In order to maximize nutritional intake, the  meal plan leaves no room for empty calories. Every calorie must have value when you reduce caloric intake to this level.  If you so choose to implement a period of fasting, simply cut out the meals needed for the time period of your fast.  For more information on proper veto eating or fasting and the benefits, click here to visit one of the best online.  His video's are super informative and will help you understand the ends and outs of eating a ketogenic diet.  Start with the video here if you have questions about what you are about to embark on and why it works.

The Meal Plan
Each meal and snack includes a few options to give you some variety. For maximum nutritional benefit, try to vary your meal plan each day. Variety helps ensure you do not become bored with your diet, and eating a variety of foods across the spectrum of color will help you get plenty of nutrients but a good quality mulit-vitamin and omega 3 supplement will enhance your weight loss. The diet plan is low carb rather than no carb. Carbohydrates are essential for metabolism and many other vital body processes.  Because vegetables, particularly leafy greens, are low in both carbohydrates and calories, they figure strongly into these meal plans.

In many cases, the meals listed below have lower effective carbohydrate counts because fiber is counted as a carbohydrate as far as nutritional information goes, but it does not affect blood sugar the way other carbohydrates do. Carbohydrates listed are total and not effective carb rates. Feel free to mix and match for a meal plan to fit your lifestyle. To use the meals below, start with week one.  I will be adding a new plan weekly.

 Weight Control
​Limiting your calorie intake is one effective way to lose weight. Combining low calorie options with foods low in carbs can help you achieve your weight goals that much quicker.  As with any change in your diet, it is a good idea to consult your physician to make sure this is a good fit for your lifestyle.

Weekly Meal Plans