In the beginning though, many need help with the keto meal plans and recipes.
This list provides many choices. When you decide you’d like more help from a Keto coach, please
I’m Lori Ballen, a certified Keto Coach. I shed 50 pounds in 6 months on the ketogenic diet and now help others through the weight loss journey.
14 Day Keto Meal Plan
Low Carb Pancakes (4)
Fat Coffee | 0 Net Carbs | 330 Calories (1)
Bacon and Eggs (1)
Mini Crustless Quiches (12)
Mini Crustless Quiches (12)
Ham and Cheddar Wraps (1)
BLT Avocado Wraps (1)
Keto Macaroni and Cheese (3)
Tuna Avocado Salad (1)
Spiced Nuts (1)
1x Sharp Cheddar Cheese (1)
1x Celery (1)
2x Pork Rinds (1)
Keto Cheesecake Fat Bombs (20)
Seared Ahi (2)
Shrimp & Mushroom Zoodles (1)
Cheddar Chicken & Broccoli Casserole (1)
Chicken & Mushrooms (1)
Shrimp & Mushroom Zoodles (1)
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I have a Keto Group coaching program where people can join my program and they can either coach with me one on one with one of my assistant coaches one on one and or be a member of our monthly coaching program.
Inside that monthly coaching program we have built many, many meal plans.
I’m telling you this for a reason.
What’s interesting is that even though everybody asks for the meal plan, very few people actually log in and use the meal plan.
I set mine up in a couple of ways. I put several meal plans together. Everything from a seven day Keto Diet meal plan to a 30 day plan.
00:59 Ialso built a drag and drop editor where you can bring in recipes and movethings around a build your own meal plan. Then you can click a button, printyour recipes, your grocery shopping list, and off you go, and we’ve been testing and measuring this since May first, and we’ve seen that Most peopleprefer something more simple.
01:23 We went back to the drawing board and created our stupid simple Keto diet menu and this is for those that are more like me that don’t really like cooking and getting that creative. Okay. We’ve got fancier meal plans for those that love to try recipes and are feeding large families and need to have a variety, but for, for most of us, this is what’s going to get us off and running with Keto.
01:53 This is Really a great kickstart to starting a Keto program before we get fancy. Now, I shed 50 pounds in six months.
What’s interesting about that is the first two months for me was 22 pounds, so in that six months I lost 22 pounds, just less than half in the first two months.
At the four month mark I had shed 47 pounds and then at the six month mark I hit the 50 pound mark so you can see where I kind of stalled and got things got really slow and then I had to really push it.
And what’s interesting about that too is right after five more pounds came right back on and I’ve kind of been at that playing weight now.
02:41 I did hit goal weight, which was 50 pounds and now I’m kind of at that point where I’m like, “yeah, I’m not there yet”.
02:50 I really need to move or shift or, or shed another 10 to 15 pounds. Maybe I just need to turn it all into muscle. I’m not sure. Anyway, so I’m on the journey with you guys still constantly. And even if I’m at goal weight maintenance is a big part of this.
Well, even at six months and 50 pounds, I still eat the stupid simple menu now for me, all I have at home as a teenager, so it’s just myself and the teenager and so we’re cooking small meals anyway, but sometimes I’ll make spaghetti and meatballs for her and I’ll do a Keto alternative for myself.
But for the most part, this is the menu. So if you take a look here, what we have is in the morning we have fat coffee. So let me explain what that is. For those of you that don’t know, some of you may refer to this as bulletproof coffee.
There’s cold coffee or hot coffee, ground coffee, and more. They have all kinds of products.
There are other ways that you can make this fat coffee at home. And what this does for you is by adding fats to your morning coffee, you’re already going to be getting yourself full because what we know is healthy fats make us full and they keep us full for a long, long time.
And so I’m not opposed to starting in the morning with fat coffee. But let me bring this back to myself again real quick for myself. I have always been a black coffee drinker so I don’t do the fat coffee. [I do 5-minute keto hot chocolate in the winter afternoons though!]
For me, I’m mostly doing intermittent fasting, which I’m going to talk about in another video.
So I don’t like to have calories and fat in the morning when I’m doing intermittent fasting. But for all of my new Keto coaching clients that I’m first bringing on, I encourag the fat coffee.
And what you’ll have to know though is if you do start adding the intermittent fasting, you may have to change some of those behaviors where it comes to your coffee.
But first starting out, I’m all for it. So you’re going to get several hundred calories in your coffee in the morning and there’s lots of ways to do that, but you’re going to take black coffee and you’re going to add things like butter or ghee, you’re going to add MCT Oil [buy here] which is derived from coconut oil, very healthy fat that is immediately processed in your body for energy.
I’m a fan of Keto Mojo’s Blood Ketone Meter.Keto Coach Lori Ballen
So you’re going to use your heavy cream, which I believe is about 60 calories for a, a tablespoon. Your calories are going to come from that butter, your mct oil is going to be going to be somewhere somewhere around 120 calories.
If you add the whipping cream, you’re not another 60 to 120 calories. So as you can see with each level of what you add to that copy, you’re raising calories.
Now, here’s why I bring up calories.
If you are doing Keto and you’re losing weight without counting calories, keep on going until something changes or you stall.
06:15 For me, I had to count calories because I found that I was still overeating. I was still not eating less than I was burning and so it was harder for me.
So the second I dropped it all down and started counting calories and tracking in my app, that’s when I started just whooshing and losing all of this weight.
And so you are having a coffee in the morning, that could have three, four, or 500 calories in it. Now if you have a 1500 calorie budget for the day, that’s okay. That’s your breakfast. That’s 500 calories, three, four or 500 calories, that’s fine as long as you’re counting it.
And then for lunch you’re going to have something like a big salad. And for dinner you’re gonna have something like a filet mignon and asparagus. You’re going to be within that 1500 calorie budget.
So you’ll notice on my menu, I have grab and go lunch of quick deviled eggs.
07:04 Now, here’s why these lunches are so small. If you’re having a fat coffee in the morning, you are probably not very hungry when lunchtime rolls around, so you’re not going to be eating these massive portions that you’re used to eating and you might even find that you don’t eat lunch at all.
For a lot of us, we find as we start living the ketogenic lifestyle, not just a diet, but really living this ketogenic lifestyle and eating that way. We’re not hungry in the morning.
Oftentimes we’re not hungry until early afternoon, so some of us will cut back to two meals a day or even one meal a day. We call that o m a d for short, one meal a day. That’s quite common and that’s where fasting comes in is because we start getting so full as the day goes on. Our our first meal becomes early afternoon and now we’re doing this intermittent fasting.
07:56 In my case, my first meal is definitely early afternoon and I usually don’t digest any calories or fat until that point and I’m chasing autophagy because I’m 47 years old and I want to be reproducing new cells and I want the benefits of looking younger and feeling younger and the energy of fasting.
So this kind of diet, this kind of meal plan is actually going to get you there. This is the exact diet that I used without the fat coffee. Okay, so I put the coffee in there for my clients because most people want it, so my. If I am going to eat two meals, one of those meals is going to be just kind of snacky, like deviled eggs. It might be a couple pieces of bacon and a couple of eggs. It might be a big salad, it might be a cheeseburger with no bun.
08:49 I love to make a cheeseburger on my favorite grill. I have this quiz and our countertop grill. I cook everything on the grill, chicken, pork jobs, my hamburgers, Bacon, veggies, everything goes on this grill.
So I’ll make these bunless cheeseburgers and I use also this sugar free Keto friendly, barbecue sauce. And it’s interesting. People either love this barbecue sauce or they hate it. I love it. I’ll make two patties actually or a half pound burger and I will put a Kerrygold cheddar cheese, a cheese from grass fed cows.
09:45 I like that one too and I’ll cut that and I’ll put a piece of cheese in the middle and a piece of cheese on the top so that I’m getting my facts in. Would that Burger as well besides what’s in the Burger? And then I will take that off and put it on a plate. Put a couple of pickles on the side, now I’m getting in my extra sodium and I am going to eat that by with a fork and dip it into my barbecue sauce.
You’ll find things like a Taco Salad, Keto Pizza, enchilada bowls. Some of those things will take recipes. I really try to keep things as simple as I possibly can. They’re going to be fajitas with no Tortilla, so I’ve put all this stuff you would make for Fajitas.
10:31 So I’ll put chicken and a little. I’ll put some seasoning in there and make, make it Mexican style and I’ll put in some peppers, onions, tomatoes, and I won’t put in too many of those where I exceed my daily net 20 carb goal.
And then I pile on the sour cream and that’s, we’re going to get all my fats and lots of cheese and a fantastic meal. Very, very filling. I eat that with a fork. You can wrap your Burgers, your Taco meat, your fajitas inside lettuce and eat it like that. I love. I’m bell pepper Taco night, so I’ll take bell peppers and cut those into like quarters, Cook up the hamburger meat and put the hamburger on top of the bell peppers, put the cheese and everything on top of them. And I eat those like they would. They were the shell instead of an actual shell.
11:18 I know when I was shedding weight, my goal weight, I did not do a lot of desserts. I did not do a lot of fat bombs. However, I have found that my clients tend to. They have a harder time going from sweets overnight to no sweets. And so I have put fat bombs and cookies and, and Keto desserts and things like that in our stupid simple meal plan as well with the recipes so that they can make those.
And I’m not opposed to it because you’re also adding in more healthy fats because those are going to be derived of things like coconut oil. You’re going to have maybe some peanut butter fat bombs cacao powder. No sugar added peanut butter, so I’m not opposed to it, but I will tell you that my opinion is in your first few weeks when you’re beginning a, the Keto diet, I would highly suggest that you don’t do too much with sweets because if you taste sweeter, it can create a trigger and have you wanting more of the bad stuff.
12:21 What you’ll find is as your body becomes fat adapted or Keto adapted over the first few weeks, those cravings will go away. You’re not going to want the chocolate and the sugar and the ice cream and the sweets anymore.
After that, then you can add in all of your Keto treats and try those and see how they fit into your plan. Okay? I have a lot more of this. I have a lot more coming for you guys. If you are in need of a Keto program where we teach and guide you through the ketogenic journey, starting with a 60 day quick start where we are texting you and emailing you and we’re talking to you in our facebook group and we’re getting you all of the guides and recipes and grocery lists and meal plans were answering all your questions. We’re talking about the supplements and electrolytes and helping you avoid the Keto flu.
It’s really a great way to start your journey on weight loss and better health so you could look good and feel great. Check that out at [inaudible] dot com. I’m Lori ballen and my assistant coach Ashley held in and I would love to see you in there and we will see you on the next video.