The Best Keto Diet Menu

The Best Keto Diet Menu

July 21, 2019 4 By William Morgan


today I’ll show you how to plan for and
prep your keto diet menu each week so
that you can meet and sustain your
health goals for both you and your
family
okay so you’ve heard about the health
benefits of the ketogenic diet you’re
ready to get healthier feel more
energetic and lose weight but if you’re
like me this is where you can go from
feeling excited to feeling overwhelmed
you might even start asking yourself
questions like what will I eat or how
will I sustain this can I make this
shift for myself and my family
I ask myself all these questions before
starting the ketogenic diet and have
found a few simple tricks that have
helped me transition with ease and success
hey there chef Elisa here from warriormade.com
where our goal is to help
transform 1 million lives by showing you
how to eat exercise and live the warrior
made life here at Warrior Made we follow
the Warrior Made diet a ketogenic style
diet which can be a good way to not only
lose weight but also a sustainable way
to keep it off but here’s the thing
staying in ketosis that’s having a
metabolism that burns fat rather than
burning carbs can be hard if you’re
constantly on the go and don’t plan what
you eat ahead of time well today I’ve
got you covered I’m going to show you
how to make keto friendly breakfasts
lunches and dinners at your house each
week I’ll give you some of my best keto
menu ideas and I’ll even let you in on
my little secret the one addition to my
kitchen that has helped me stay on track
with my personal and family health goals
because when you know how to plan prep
and grocery shop it’s a lot easier to be
successful on keto as you’ll find out
cooking breakfast lunch and dinner can
be pretty painless if you follow these
tips but an area where people often get
derailed is planning ahead with dessert
but I’ve got you covered my fellow sweet
tooth friend to make sure you have keto
friendly sweet treats prepped and on
hand so that you don’t resort to popping
that free donut in your mouth in the
office break room I’ve created a recipe
guide for you that is chock full of
delicious
desserts stick around to the end of this
video and I’ll set you up with 11 keto
desserts that you can add to your
planning and prep for the week if you’re
feeling overwhelmed about where to begin
your keto journey or if it’s been hard
to stay in ketosis meal planning is a
great place to start just as it sounds
meal planning means to plan what you eat
in advance it sounds so simple and yet
it makes all the difference when it
comes to staying on track with your
health goals in a second I’m going to
show you a family-friendly keto
breakfast lunch and dinner for the week
but first I get to let you in on my
little secret and introduce you to one
addition to my kitchen that keeps me and
my family on track with our weekly meals
meet my white board again simple and yet
this is one tool that has helped me so
much let me show you how
I set off each
Sunday morning with a quick inventory of
what’s in the fridge and pantry a quick
tip is to keep staples like bone broth
coconut oil almond flour monk fruit
sweetener and spices on hand so that you
can easily use them for unexpected meal
prep snacks or baking you do during the
week I grab these items in bulk when I
can and make a note when I’m running low
after I know what’s on hand my kids and
I sit down together and write out keto
breakfast lunch and dinner menus for the
week let’s take a look at what we’re
having this week
now I’ll talk more
about breakfast and lunch in a minute
but I wanted to show you how helpful
meal planning is when it comes to dinner
because knowing what you’re having ahead
of time helps with shopping and cooking
each night this week we’re having salmon
and steak on Monday Tuesday is stuffed
chicken Wednesday we’re having spaghetti
which in our house means zucchini
noodles and red sauce sometimes you kind
of have to get a little creative with
picking eaters Thursday we’re gonna have
burrito bowls and finally on Friday
we’re having curried chicken now you
might notice that I don’t have Saturday
or Sunday on there
that’s because for our family we like to
leave a little bit of flexibility on the
weekends but if you wanted to plan your
meals out by all means go ahead okay
so now that we planned our dinner menu
for the week we’re ready for my favorite
part grocery shopping meal planning
makes grocery shopping much more
efficient and believe it or not fun
here’s a simple grocery list for my week
having everything in the fridge each
night makes cooking dinner super simple
okay to wrap up on meal planning
here’s a quick checklist 1 find a way to
visually jot down your meals for the
week 2 take inventory of what’s already
on hand 3 create your weekly menu
4 write your list and 5 hit the grocery
store great now that we have a fridge
full of groceries let’s turn them into
meals for the week a question I’m often
asked is what’s the difference between
meal planning and meal prep let’s break
it down planning is what we do to get
ready for the preparation for the week’s
meals like I mentioned before planning
comes in handy for dinner which we cook
each night with the ingredients we buy
for the week meal prep is the cooking
dividing and storing of the meals we
grab on the go throughout the week at my
house after we plan and grocery shop we
start meal prep Sunday where we prep
breakfast and lunch for the whole week
okay now comes the fun part I’m gonna
show you my favorite keto breakfast and
lunch that I love to prep keto egg
muffins are a huge hit in my house they
last all week and the best part is that
you have plenty of opportunity for
variety we make three batches with
different ingredients some of our
favorites are veggie bacon and cheese
and sausage and veggie I use keto
friendly low carb veggies like dark
leafy greens and broccoli and the best
quality meats that my butcher or grocer
carries meal prep is simple I set aside
three mixing bowls and add the same
amount of eggs to each one then I add
ingredients to each bowl based on my
three recipes last I pour each mixture
into muffin holders bake and end up with
three different breakfasts for the week
if you use silicone muffin holders all
you need to do is let them cool place in
the fridge for the week and prep each
muffin out when you’re ready to eat it
this way everyone gets to choose what
they’re in the mood for each morning
lunches are even easier with meal prep
Sunday what I do for the work week is
make two recipes in bulk that I can
rotate throughout the week one lunch I
have on my whiteboard for this week is
buffalo chicken salad to prep I chop and
cook the necessary components like my
meats then I divide both meals up into
glass containers with lids pop them in
the fridge and grab one each morning to
take to work this is a great way to save
money and be prepared when you’re on the go
planning and prepping your keto menu
for the week is an incredible way to
help you meet and sustain your goals
hopefully these tips will make sticking
to the keto diet simple and easy so you
can get the results you want all right
I hope you now have a good grasp of how
to plan and prep your keto diet menu
each week like I mentioned earlier the
one part of the menu that often gets
overlooked when planning for the week is
dessert and to reward you for the hard
work you’re doing as you start your new
diet I wanted to make sure to send you
off with a few treats I created a free
recipe guide called 11 keto friendly
desserts that will show you how to make
mouth-watering desserts like lemon
meringue custard gingerbread cake and
even chocolate macadamia nut fat bombs
which are perfect to add to your weekly
menu and make on
meal prep sunday the best part is that each
of these recipes are low-carb and keto
friendly when you have them made ahead
of time you’re less likely to eat
refined sugar or high carb treats all
you have to do to receive these recipes
is click the link at the end of the
video and fill in your email address so
that we can send it right to you also if
you’re excited to learn more about
living your best ketogenic life with us
at Warrior Made click the subscribe
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release a new video and if you have a
friend family member or co-worker that
you think would benefit from meal
planning and prep then make sure to
share this with them finally if you have
ideas for some of your favorite high
carb recipes that you’d love to keep in
your life let me know what they are in
the comments below and I’ll make a keto
friendly version for you to add to your
weekly meal plan alrighty that’s all for
today thanks again for watching and I’ll
see you soon