Keto for Beginners – Free Keto Meal Plan

How to start the Keto diet

Welcome to Keto for beginners , my brand new series where I’m basically going give you a free Keto meal plan.

The Keto diet or lifestyle as we prefer to call it is fast becoming one of the most popular ways of eating, especially for weight loss. And with good reason too, it’s helped lots of people lose weight, control their diabetes and improve their overall health. So I can see why so many people want to jump on the Keto bandwagon. But there is a LOT of information online and I can understand how it can be intimidating and overwhelming as well for someone who just wants to start their journey and lose weight. Which is why I’ve started this series.

What I would love for you to do over the next two weeks is watch my entire Keto 101 series where I explain everything you need to know about the Keto diet. And while you are doing that you will follow this meal plan for 7 days straight before going into my meal plan for week 2. Over the next 4 weeks I will give you 4 meal plans, use each meal plan for a week before switching over. At the end of it you should find yourself familiar with Keto and hopefully a few pounds lighter.

It’s important to remember that I’m NOT a doctor, nutritionist or dietitian. I’m just a musician/Youtuber who has done Keto so please do not take any of this as medical advise. If you have pre-existing conditions please consult your doctor or a qualified professional before doing anything. This is simply a resource for people who need it. So please treat this as a disclaimer before proceeding.  Enjoy the video below and then carry on reading.

Food Substitutes & Information

Cooking Fats

While I use a lot of avocado oil for my cooking there are some alternatives available. You can use butter, ghee, olive oil, coconut oil, lard, chicken fat, duck fat, bacon fat and goose fat for your cooking. You want to avoid all hydrogenated vegetable oils. Stick to the list above for cooking

Meat Options

I eat pretty much anything that moves and is edible. In most cases you can substitute the meat if you don’t eat something in particular. Any and every animal/bird meat is Keto. That means cows, bulls, buffalo, ox, reindeer, regular deer, pig, wild boar, kangaroo, camel, horse, snake, crocodile etc.  Birds like chicken, pigeon, duck, goose, quail etc. All seafood is fine, so any kind of fish, squid, octopus, oysters, prawns. I think you get the idea.  What you want to keep in mind is using the fatty cuts of meat and where possible keep the skin on. You want to not go in for the ‘lean meat’ but if you have no option it’s fine to use. Most of the substitutions will be based on the recipe itself.

When it comes to cold cuts and sausages is where you really have to be aware. You want to try and find products with the least amount of ingredients. Avoid anything with ‘sugar’ in it. If your sausage reads less than 80% meat then it’s probably best to avoid it. So you need to start reading ingredient and nutritional labels of food from here on out.

Vegetable Options

Almost all green vegetables are fine to consume. You can eat mushrooms, peppers, onions, tomato (yes it’s a fruit I know) and eggplant as well. What you want to avoid are starchy vegetables like potatoes, yams, sweet potatoes etc. For now at least you will also avoid carrots, corn, peas and beets. Just an FYI  no lentils or legumes are allowed (I know they are not vegetables).

Beverage Options

Absolutely NO ALCOHOL. The idea is to lose weight and alcohol is not your friend so you aren’t going to drink any. What you can drink is water, black coffee or tea and green tea. No mil and absolutely NO SUGAR! If you feel the need for some ‘dairy’ or ‘milk’ then you can use heavy whipping cream, almond milk, coconut milk or soy milk. Remember to make sure they are sugar free. If you need to have it ‘sweetened’ then stick to stevia or erythritol. For my friends living in India please check my Keto shopping guide for Indians to find out what I recommend.

The Menu

Keto for beginners - breakfast

Breakfast – Eggs, bacon and guacamole. It’s really pretty basic but here are your options. The avocado can be substituted for spinach or broccoli. You can fry it in the residual bacon fat after cooking the eggs or you can alternatively just fry it in butter. You can substitute the pork bacon with turkey bacon or chicken sausages.  If you are vegetarian you can eat paneer or haloumi instead of the bacon.

Keto for beginners - lunch

Lunch – Ground beef with broccoli & zucchini – The beef can be substituted with any ground meat of choice. Chicken will do, so will crocodile. Any meat is OK! For the vegetables you can use Brussels sprouts, asparagus, spinach, mushrooms etc. Any Keto vegetables will be fine. If you want to keep this dairy free you can use coconut cream instead of the cheese and cream that I use it will be fine.

In the video I mention not to throw the broccoli stem. There are 3 uses for it. You can make my broccoli cheddar soup. You can cut the stalk into cubes and boil it and use it like a fake potato in my Keto poha recipe. And you can use it to thicken your sauces by boiling it and then blending it into a puree like I did in my Keto pot roast recipe. If you are vegetarian you can use cottage cheese instead of the beef. You can also used crumbled tofu.

Keto for beginners - snack

Snack – I guess instead of ham you can use chicken salami if you don’t eat pork. Chicken & turkey ham are also real things that exist. With regards to the cheese you can use anything you like. Always try and get quality cheese with as few additional ingredients as possible. Vegetarians can substitute the ham with an omelet or a boiled egg. If you don’t want to use mustard you can use a store bought Keto mayo or you can make your own Keto mayo. Hot sauce is an alternative too, find one without sugar.

Keto for beginners - dinner

Dinner – The chicken salad is pretty simple. You can use beef steak instead of chicken if you like. Any seafood is fine as well. If you can’t get curry powder then any sugar free seasoning will do. I suggest sticking to paprika, cayenne pepper, tumeric, cumin and spices like these or dried herbs like oregano etc.

For vegetarians, paneer and halloumi are good options or even fresh buffalo mozzarella. The salad is just lettuce with baby spinach and cherry tomatoes and a bit of cabbage shredded in. You can also make your own salad mix or just buy it from the store. You can also substitute the soya sauce for the more Keto friendly coconut aminos.

Additional Info

Drink Water

Make sure you stay hydrated. Drink at least 2 liters of water during the day as your body doesn’t retain water on Keto. This might also lead to a very quick weight loss during the first week. Don’t get excited it’s probably just water weight. But keep a bottle with you at all times and keep sipping.

Salt your food

Given that you’re body isn’t retaining water you will also be short on your electrolytes, that’s sodium, potassium and magnesium. You can always take a supplement for these but you still want to be generous with the salt on your food. Try to get some good quality salt. Sea salt, pink salt, etc are all good. You can also get some low sodium salt which is a great source of potassium.

Prepare for the Keto flu

Don’t panic. It’s nothing serious. You might just feel ‘bleh’ for a couple of days as your body adapts to Keto. This is normal. After all this is new for your body and also whenever you try to lose weight it does often result in us not feeling optimal. What you can do for this is just take some supplements for it for your electrolytes as I mentioned above or have enough salt in your food. Both the low sodium salt and regular salt. Sometimes you can drink a glass of water with a squeeze of lemon juice and salt. This stuff helps. However after a day or 2 of this you should be fine as your body slowly adapts to your new diet.

So that’s all folks. If you have any questions please feel free to leave a comment and I’ll get back to you as soon as possible.

Shopping List

Just edit the quantities based on your appetite. If you have left over food you can always freeze it for up to a full month. So this is more just a list, quantities will vary based on how much you eat.

  1. Eggs
  2. Bacon
  3. Avocado
  4. Red Onion
  5. Cilantro
  6. Tomato
  7. Lime/Lemon
  8. Pink Salt
  9. Low Sodium Salt
  10. Pepper (either powder or peppercorns for your grinder)
  11. Avocado Oil (for cooking)
  12. Extra Virgin Olive Oil (the good stuff for salads)
  13. Garlic
  14. Paprika
  15. Red Chilli Flakes
  16. Thyme (either dried or fresh)
  17. Broccoli
  18. Zucchini
  19. Ground Beef
  20. Cheddar Cheese/Gouda (Any of your fav hard cheese will do)
  21. Cheese Slices (Optional you can just use the cheddar)
  22. Parmesan Cheese (the good stuff and it’s optional)
  23. Heavy Whipping Cream
  24. Full Fat Cream Cheese
  25. Lettuce
  26. Ham
  27. Dijon Mustard (or whole grain or even yellow mustard)
  28. Chicken Thighs
  29. Curry Powder
  30. Peant butter (all natural with no sugar added)
  31. Soya Sauce or Coconut Aminos
  32. White Sesame Seeds
  33. Black Sesame Seeds
  34. Pre-packed Salad mixes or lots of assorted lettuce and maybe some baby spinach to mix in as well
  35. Stevia or Erythritol

That should cover everything. Adjust the quantities based on how much you are going to eat. For example if you eat 2 eggs a day then that’s 14 eggs you need in total. If you eat say 3 slices of bacon a day and a packet has 12 slices then buy 2 packets. You get the idea. And just a reminder for my Indian viewers to check my Shopping guide for Indians for suggested brands.

Beef broccoli stir fry

Cooking for 7 days!

The breakfast is pretty simple. It’s quick and you can make it on a daily basis. The guacamole makes about 2 portions given that will eat about 1/2 an avocado each day. So you only make that every alternate day. For the lunch I think the recipe below would be 3 servings for me easily if not 4 so you can double the recipe and that should be enough for all 7 days. The snack is something that you can make on a daily basis if you are hungry and feel the need for it.

For the dinner as well you can just fry up all the chicken on the first day and portion it out. Same for the dressing you can just multiply the recipe by 7 and you have enough dressing for the week. I haven’t made this a huge batch because it’s so quick to make that I really would make it on the day itself. But you get the idea now of how to cook everything and portion it out.

Keto for Beginners - Episode 1

Keto for Beginners - Free Keto Meal Plan

A complete Keto meal plan to get your started
4.09 from 162 votes
Prep Time 1 hour
Cook Time 1 hour
Total Time 3 hours
Course Breakfast, Main Dish, Salad, Snack
Cuisine American, Asian, British, General, Mexican


Breakfast - Bacon, Eggs & Guacamole

  • 2 Eggs
  • 3 Rashers bacon
  • 1 Avocado about 250grams in weight
  • 50 grams Onion
  • 50 grams Tomato
  • 1 Tsp Lime juice
  • 5 grams Cilantro/Coriander
  • Salt & Pepper to taste

Lunch - Beef, Broccoli & Zucchini stir fry

Snack - Ham & Cheese Roll ups

  • 4 leaves Lettuce
  • 4 slices Cheese
  • 4 slices Ham
  • Mustard

Dinner - Chicken Salad with Peanut Butter Dressing



  • Cut the avocado in half by running the knife around it. Then remove the seed with the help of the knife (watch video). The cut the flesh horizontally and vertically to create cubes and then scoop it out with a spoon. Season the avocado with salt, add in the onion, tomato, lime juice and cilantro and give it a good mix and mash. The guacamole is now ready.
  • Fry the bacon by starting it in a cold pan on a medium flame and cook to your liking. The bacon fat should render out and once the bacon is done cooking remove from the pan.
  • In the same pan crack 2 eggs and cook to your liking. You can scramble the eggs, you can beat them to make an omelet or you can just fry them. I like to cover it with a like for 2 minutes and cook it and I have perfect fried eggs.
  • Don't forget to season your eggs with salt and pepper. Enjoy the eggs with the bacon and guacamole. The guacamole should make 2 servings. So you effectively only eat 1/2 the avocado for breakfast.


  • Cut the broccoli florets from the stem and set them aside. Also chop the zucchini into small cubes or slices, however you like them.
  • Heat the avocado oil in a skillet or non stick pan and once smoking add in the ground beef. Season with some salt and pepper and then cook for a minute or two before adding in the onions and garlic.
  • Once the onions turn translucent and the garlic starts to brown add in the paprika, chilli flakes and thyme and give everything a good mix. Cook for a minute before adding the zucchini and the broccoli, season with salt and give it a good mix.
  • Cover and cook for 3-4 minutes and then grate the cheddar cheese over the mixture and add in the heavy cream and cover and cook for another few minutes till the cheese melts. Give everything a good mix and then if there is too much liquid in the pan cook till that reduces down.
  • Finally add in the cream cheese and mix everything well. Serve with some fresh parmesan grated on the top and a sprinkling of paprika. About 1 well filled bowl should be sufficient.


  • Spread the mustard on the lettuce as you would on a slice of bread. You can also replace mustard with hot sauce (sugar free), BBQ sauce (Keto friendly) or a Keto mayo.
  • Then place on a slice of ham, a slice of cheese and then just roll it up.
  • Enjoy your wrap. You can also use turkey slices, chicken ham, roast beef etc. Use any cheese you like as well.


  • Place some cling flim/plastic wrap over the chicken thighs and beat them with the flat side of a meat mallet till they are nice and even. Season on both sides with salt, pepper and curry powder.
  • Heat the avocado oil in a skillet and once smoking hot add the chicken and fry for about 3 minutes on each side till golden brown and fully cooked. Then set it aside on a plate to rest.
  • To make the dressing microwave the peanut butter and water for 30 seconds and then whisk till you get a nice runny mixture. Add in the soya sauce, lemon juice, olive oil, stevia and salt and pepper and mix well. Also add in the resting juices from the chicken.
  • Now please note, all stevia has a different level of sweetness so you want to add about 1/2 tsp equal of sugar. So with erythritol it's normally 1:1 ratio as sugar so you'd use 1/2 tsp of erythritol if you use that instead of stevia.
  • To assemble the salad just open up your mixed salad bag. You can alternatively just chop some lettuce, cabbage, baby spinach and a few cherry tomatoes to make your own mix. Pour over the dressing and then the black and white sesame seeds.
  • Chop the chicken and add that on the salad and finish with some coriander.


Breakfast - The recipe for eggs and bacon is 1 serving for 1 meal. The guacamole should make 2 full portions, it can be 3 if your appetite is smaller.
Lunch - The recipe above makes 4 servings. So once you cook it separate it into 4 equal portions and eat 1 each day. If you're a much bigger person than me then you can have more than 1 serving for lunch
Snack - This recipe is a two servings. Once again eat only if hungry. You  can eat 1 serving and if you still feel hungry eat another. A good idea is to have a cup of coffee/tea as well with it.
Dinner - The recipe above is for  1 serving. It's a pretty large serving so once again if you feel two chicken thighs is too much for you make just 1 but eat the same amount of salad and dressing.
Tried this recipe?Let us know how it was!

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  1. Hello there,

    Thank you for the wonderful plan and instructional video. You make it look so easy and ‘doable,’ which is encouraging. as I am a total novice.
    I have an egg allergy; do you have a suggestion for a substitute? Would a piece of chicken be ok?

        1. You need to adjust it to your requirements. Two servings is just a general serving size because I have to input one. If you are a 5 foot woman you will have different requirements from a 6 foot tall male. So take a bowl of it, eat and if you are hungry eat more, if you struggle to finish the bowl leave it and eat it later/next day.

      1. Thank you so much for these great recipes. I was wondering why eat same thing for a week? Does it speed up weight loss eating that way?

        1. Keka, no it’s more about convenience and making life easy. This way you can bulk cook and store the food. If you have the time and the interest you can absolutely keeping cooking different things everyday but this makes it very structured and easy to adhere too. Once you’re comfortable with this way of eating, you’ve figured out your macros and how to log your foods then you can more easily switch it up without over-eating.

    1. Hey i am from Pakistan n i am new to keto ur plan is very doable n motivating….i have a question here in Pakistan we dont have “zuccini” n by googling it the nearest match is “tauri”…..so please can u advise what to do????i am waiting for ur reply

      1. Instead of Zucchini you can use more spinach, you can use a green bell pepper, you can use mushrooms. Any Keto friendly vegetable is good. Mostly green, non strachy ones.

        1. Oh thank u soooo much for replying??❤ it means alot n gives satisfaction that atleast we have a constant guidance….thank u soooo much

        2. Also plz do tellthe amount of cheddar(which is easily available here)cheese that we can have in a meal…in “grams or millilitres or spoons” or as we have thin slices of cheddar….so please also give the instructions for the qauntity

      2. Who said to you there is no zuccini in pak? ZUCCINI CALLED “MARRU” IN URDU its available at every vegitble shop

    2. I am very grateful to have found your videos and watching your journey…albeit late in the game. Thanks for these recipes. Tonight I’ve made the lunch and it is very good. I’m super glad your spoke about substitutions as I had brussel sprouts on hand. Thanks!!

      1. Where are you checking? As far as I know Keto is kind of starvation mode. To lose weight you do have to starve yourself technically. Unless you eat fewer calories than you burn you don’t lose weight.

  2. any thanks for your guidance and enthusiastic approach to Keto lifestyle.
    Brilliant work keep it coming.

    From Bangkok

    1. Happy new year Judy! As I mentioned in the post itself, some creamed spinach is good. Maybe throw in some cheese on your eggs. Or just a side salad with olive oil, salt and lime. Maybe some asparagus.

  3. Thanks for all the information and the idea of focusing on step by step “Keto 101”. Keto is a lifestyle. I think starting at the beginning is essential, and building on that information step by step would make the lifestyle successful. I can see you put in a lot of effort and time in to your blog and Youtube. I thank you, and look forward to seeing your additional segments and reading your subsequent blogs.

  4. Hi sahil is it possible that one day or 1 meal I can have paneer and other day or meal have ham or chicken. Or have to stick to one thing only. Can i have seed like flax pumpkin etc

    1. You can replace the chicken with paneer or swap the bacon for ham. Or swap the ham for some chicken. That’s all fine. You can have a few seeds but the idea is this plan should be enough and you don’t want to be snacking on seeds between meals. Little bit of restraint will be needed.

  5. Hey man, thanks for the video. I’m thinking of starting with keto and using your keto for beginners videos.
    I have one question though, I never liked zucchini, what’s a good replacement for that?

  6. What are your thoughts on using Hidden Valley Ranch Dressing from the pack as your Go-to-Dressing? Or Olive Garden Italian Dressing?

    1. Well I would need to see the ingredients and nutritional information before I can give you an answer. I also live in India so I don’t think I get these here. Honestly stay away from packaged goods. Stick to making your own at home. If you don’t want a peanut butter dressing you can just do 2 tbsp olive oil, 1 tsp lemon juice, salt and pepper and some dried herbs as an alternative.

    2. You can make your own ranch seasoning mix by combining a Keto mayo, sour cream and milk/buttermilk/almond milk (your preference), with garlic powder, onion powder, dill, and chives. It is relatively easy to come by a “ranch season mix” recipe on the internet if you google it. The spices are going to have come carbs but not nearly as much as the ranch packet itself which also includes some starches you likely don’t want in your dressing. Plus the dairy also adds some carbs. But if you like the “flavor” of what they deem ranch, that combination of spices will give you the flavor you crave with lower carbs and less unwanted extra ingredients. Not to mention, I think the packet does contain some form of sugar.

  7. I am so happy you shared this mealplan and grocery list. I am sending this to my mom so she can go keto for the new year.
    For myself, I do 2 meals a day and usually pack a lunch to the office, so I’ll add the eggs and avocado to the chicken salad and bring that to work. The snack will be my starter for dinner and the ground beef stir fry my main course,

  8. Hello, It’s 7.30 pm here in the UK and I have just made and eaten your Beef, Broccoli and Zucchini (Courgette in Britain) stir fry. Its great, the cream cheese and chilli flakes makes it. It’s 5c here and just the thing for a cold day. Thanks Sahil. P.S. I bought the book and will be making many more recipes.

  9. I read the whole post, everything is perfect as usual! Made 3 recipes from your KETO LIFE cookbook today and just finished eating a red velvet cupcake. Lost 68lbs following your recipes last year. 15 more to go!!! Best KETO recipe website on the internet. 🙂

  10. Hello I am Sonal from Canada and I am new for Keto and saw many of your videos I am bit confused as I am vegetarian and I don’t eat even eggs so do you think I can do Keto?

  11. Hi Sahil,

    So glad I found you at the right moment (thanks to Glenn at Spectre for that!!). Just started today after a lot of reserch and polishing off the last of the Christmas booze!!!! Both the wife and I are doing this. Cupboards emptied of all the rubbish and restocked with your shopping list.

    A lot of weight to lose for me (I’m 150kg and need to get to aorund 100kg…eek!), but with some willpower, some heavy metal grooves, and your excellent book I will get there!



  12. Hi and horns up?
    Your explanations in your videos made this sooooo easy to understand and I thank you for that?. One thing I need to get a grasp and grip on is portion control. I am serious foodie and tend to over indulge especially if its really good. What exactly is the serving size for lunch? You just sad ‘bowl’…unfortunately that won’t help me much.? Help! (Starting a week late as I need to check with my doctor to see if this is ok for me to do. I’m diabetic.)
    Thank you,
    Donna from Cleveland

    1. Hi Donna, so for the lunch plan I’d say divide the full dish into 4 equal portions and eat 1. That should help.

  13. Hey..! This is the 2nd time I am on keto diet, on first I sucsessfull lost 3 kg and now again starting after 2 months.. Hope for the best.. And plz make some vegan dishes(without egg)..


    1. Hi Disha, it’s quite hard to replace egg and paneer. You will need to add a protein shake somewhere in the mix to balance the lack of it.

  14. This is awesome, thank you I can’t wait to go shopping tomorrow! By any chance do you have an estimate of what the calories would be for the day? …Also I’ll definitely be checking out your previous content!

    1. Erika thank you for the kind words. The calories will depend on how much you end up eating. So you might eat smaller portions than I am or maybe more. So you’ll have to calculate that and figure it out as I haven’t done that for this.

  15. Hi,
    Thanks for all that you do. Excited to start this journey.
    Do we workout with starting the keto diet? Just to boost the weight that we are already loosing?

    Thanks so much!

  16. My friend send me your first week link. I’m glad I didn’t ignore her message. started on Monday. So far so good. I do however need more direction on the amount to eat as I’m use to measure control. As of Monday I’ve only lost .08 lbs. I don’t know if I’m eating to much for my height and weight (5.0 – 157.8 starting weight). Any suggestions?

  17. Hi Sahil

    Can u please advise, what we should replace non veg with, on vegetarian days
    I am vegetarian on tuesdays and Thursdays.

  18. Hello and thank you for doing this series. I have been doing my research and came upon your YouTube channel and i love it. My husband and i are very over weight and i want to make a change for the better. We are long haul truck drivers and eating well can be a bit of a challenge. I have made changes the last 6 months and thinking we are ready for the full change. I cant wait to buy your book when i can get some time off. I live in canada where would i be able to buy it from? I am also allergic to tomatoes and not a fan of avocados. What could i use to sub them if there is. Thank you and cant wait to start cheers and oh yeah love the music

    1. Hi Coral! Lovely to hear from you and you can get my book in Canada at Chapters Indigo as well as Amazon. So when it comes to the avocado and tomatoes I would say completely skip the tomato and replace the avocado with creamed spinach. Sp just spinach, salt, pepper, 1 tbsp butter and 1 tbsp heavy cream. That should suffice.

  19. How come so many other KETO programs have different foods each day and yours is the same? Just curious as I bore easily.

    1. So the thing is this is just my approach. I’ve done a full 101 series where you can learn to calculate macros and log foods and then make your own meal plan based on those values. People still wanted something easier. So I find this to be the easiest and eating the same food each week makes it much easier to manage I feel. You can however just switch things up if you know what you are doing. I’m trying to make it super super simple.

  20. Hello from Switzerland! I am doing intermitting fasting and I skip the breakfast and the snack. Can I eat more for lunch and dinner (jippieyeah?!)?

  21. Hey I count calories and try to stay around 1500 a day. Do you know what the total calories are for this day meal plan? Thank you! So excited to try it out

    1. hey I haven’t worked it out but you can just put the raw ingredients in and that should be fine to calculate

  22. Hi. Horns up. I have been following your Keto for Beginners series for the last 3 days. I drink 3 litres of water daily. I have only managed to eat 1 meal a day plus a tiny bite of cheese and ham in the evening. Can you give me an idea of my total calorie intake? Although I am not hungry am I eating enough calories?
    I have never been on a diet but having moved from London to Sicily 8 months ago, the pasta has piled on the pounds.
    Great blogs and videos. Informative, entertaining and honest. I will continue on keto for the next month at least.

  23. Hi Sahil! 1st thank you SO MUCH I can see alot of work has gone into this and for that I am very grateful 🙂 if got 2 questions
    1) avocado is beyond expensive here and as the mems suggest is only ripe for a few hours what can I substitute it with or rather what is the best way to store guacamole so it stays edible for 3 to 4 days ?

    2. I use whipping cream for my coffee and my karak ( I also use monkfruit liquid drops as erythritol dosnt settle with me and stevia has an after taste I cant handle ) and for hot meals I use cooking cream .. is there a difference ? Should i just stick to 1 cream?

    Thank u and sorry for the long post

    1. 1. Noora. If you read the post I said you can make some creamed spinach as a substitute. That works great. Also once you make the gauc and add the lime juice it’s fine and it will stay fine for a couple of days. Also don’t worry about the discolouration that doesn’t mean it’s bad, like it’s still fully edible.
      2. I’m not sure actually because we don’t have those options in India. Best thing to do is just see the ingredients and fat % on both packets to understand the difference. You want to use the one which has a higher fat % in it.

  24. Is there a way you can eyeball your fixings to determine the fat, protein and carb ratio instead of weighing everything and measuring everything…..this may be why many people say “F-it” and don’t do a lot of these diets that actually work.
    Like….how many drumsticks (chicken dude, yes, chicken) or even chicken leg quarters over how much green vegs and diary, etc. go go alongside it so it’s not out of balance?
    I ask because of the ratio I always see –
    “dietary macronutrients are divided into approximately 55% to 60% fat, 30% to 35% protein and 5% to 10% carbohydrates. Specifically, in a 2000 kcal per day diet, carbohydrates amount up to 20 to 50 g per day.”
    And this is where I get lost not knowing if the fats/proteins/carbs would be too much in one sitting or not enough.

    1. Yes. Once you make 1 recipe using the scale you’ll have an idea of how much. The thing is this is a more general plan where you aren’t focusing so much on those minute details. While you watch my Keto 101 series after this 1 month you will get into more measuring but this is only for a short while till you can eyeball everything. The truth is this takes work and time and effort. That is why many folks will pay a nutritionist to do this for them. Most keto websites will sell you a plan to take all this guesswork out. Since I don’t do any of that I’m just giving you the tools to do it on your own 🙂

  25. How do I know how much to serve myself to balance the fat/protein/carb ratio?
    Like…. how much green vegs on the sides with a slab of meat?
    I want to make sure I’m not overeating vs. not eating enough.
    I know it’s not possible to go COMPLETELY carb free and that it’s about keeping it minimal to the lowest.
    When I make a dish, I just want to know how much to serve myself without having to measure and weigh foods?
    If a casserole type dish is made, how much to put on a plate? I know I wouldn’t be using a salad mixing bowl for that would be overkill. It’s helpful to know for example, the number of eggs to eat with a certain amount of bacon strips, etc.

    1. Ive written serving sizes in the blog post. You would ideally have 1 serving of everything to start with. Then eat more if hungry. Unfortunately you will have to weigh the food and make that effort. But for example if my green beans recipe says 2 servings just eyeball and divide the final dish into 2 parts.

  26. Hi Sahil,
    Thank you for the meal plan. I am goin to start from Monday. I work night shifts. Will this plan change in any way based on this factor?

    1. Nope. Just run the same thing according to the hours you are awake. And just don’t force yourself to eat all 4 meals if you aren’t hungry.

          1. Happy Republic Day! Thanks..
            Also, can i substitute avocado oil with any other? Coz in india its difficult to get it..

          2. Yes. Ghee, butter, olive oil, bacon fat, lard etc are all fine. You do get avocado oil online easily but it’s a tad more expensive.

  27. Hi!

    I’m new to Keto and honestly I’m a bit overwhelmed. Your meal plan is soooo great. I just want to ask how do you know the nutrition facts of your recipes or if you keep track at all?

    1. Normally I calculate them in MFP but for this plan it’s all about just keeping it super simple. I’ve been doing Keto for 4 years now so I guess I’ve gotten good at just eyeballing everything as well.

  28. You are awesome! I have prepared several of your recipes and are great success in my home. Thank you for producing these videos. I will start next week with Keto for beginners Week 1. I need to lose weight and I was recently diagnosed with Diabetes type 2. I like the idea of having the same meals for the week, it’s much easier for me. I think I can follow through this way plus your recipes look delicious How many weeks are all together? Keep up the great job!

  29. Hi, your recipes look lovely. I want to try this but I am intolerant to cows dairy and although I like anything from the cabbage family it doesn’t like me. Is this still doable in the long run?

    1. Yes absolutely. You replace all the dairy with coconut milk and skip all the cabbage like veggies. Stick to the basics of meat, fats and veggies that you don’t have issues with.

  30. Hi Sahil.

    Thanks a lot for writing so much of detailed oriented Keto Plan. I have couple of queations i am starting Keto diet as per week 1. I don’t eat non veg on Tuesdays, so can I replace eggs with paneer (I should take raw / fried)

    Secondly, can I do intermittent diet along with Keto

    1. Won’t kill you but it’s not something I recommend but if you’ve been addicted to drinks then try and keep it to a minimum and reduce consumption over time.

  31. Hi Sahil, thank you so much fo this post and the recipies. Me and my husband we are going on Keto. and I am little confused here. The meal plan yo have shared, is this same for 7days for the 1st week?

  32. How do I know how much to eat? Like, if have to eat 2 thighs or 1 according to my weight . How much beef should i have?

    1. Stat with 1 thigh, give 15 minutes, if you hungry you can eat more. Or just stick to 1 plate of food with no 2nd helpings.

  33. Thank you for all this great info! I’m a beginner, so I’m slowly trying to get the hang of Keto dieting. I do have a question though, I work the graveyard shift, and I only tend to eat two meals a day. I do not eat at work during my 8 hour shift. Should I eat a meal at work even tho I’m not hungry?

  34. I’m largely new to cooking, and am getting into keto in stages, to try and give my body a chance to adapt a little better, and perhaps avoid the keto flu and changes in … erm … waste processing, so I did one meal keto a day last week, two meals a day this week, and full keto next week.

    Just finishing up a batch of the Ground Beef Broccoli stir fry, but it just doesn’t seem to be thickening much, tons of liquid. Problem was probably using partly thawed broccoli and zucchini. but I also thought I would double check … at no point did I hear anything about draining the ground beef, so there’s a bit of fat from that rendering, as well. Just thought I’d try to check and make sure I didn’t miss something.

    Thanks so much for the recipe, which I think I am really going to enjoy, and use a lot. Gives me things that I can make once a week, then just grab and go, increasing the chances I’ll eat properly, and stick to it!

  35. I just started your keto meal plan and I’m loving it. I just want to make sure I can add red onions & bell peppers & celery & tomatoes to the dinner meal? I dont wanna mess up by adding those in it if I shouldn’t. Thank you

    1. To calculate macros you use a website like ruled.me and then to track your calories and macros you use something like MFP (myfitnesspal) which is an app.

  36. Sahil, do you have the Nutritional Information for the Beef, Broccoli, and Zucchini Stir Fry?

    I am looking forward to making this dish.

  37. Sahil, grea video on the basic starting point . I will follow to the T. 1993 lost 38 lbs and down to 10% body fat with the Atkins plan , but it took me maybe 10 days to study the book so i could learn what you taught me in a 20 min video! Simple! looking forward to week 2

  38. Hey !

    Just wanted to ask, once we’re done with the keto plan for a month and go back to eating the way we used to, is it true the amount of weight gained is more than what you first weighed?

    1. Yes! You cannot treat this as a crash diet that you will stop doing and return to ‘normal’. Whatever your version of ‘normal’ was is the reason you are here doing Keto. So while you may not want to continue Keto forever you will have to find a new way to eat long term. Fitness is forever.

  39. Good Day
    I have just listen to your first week on the Keto Diet, and the video, cooking and recipes. when I finish my first week were do I go to get the 2nd week, and so on?
    Kind Regards

  40. Hi can v eat rice dal curd chapati for lunch & this plan v hv to follow for how many day .thxs.

    1. You cannot eat any of those things. Did you not watch the video or read the post? It clearly says eat the same food in this meal plan for 7 days before going to week 2. You can lose weight by eating rice dal curd and chapati also but that’s a different process. You might want to hire the services of a personal dietitian.

  41. Hi,
    I have been on keto from last 20 days following almost the same plan. I was wondering is it bad to add berries and almond flour and erithrol or dark chocolate in the plan or is it ok.

    1. No oats are not Keto. You will probably not be in Ketosis. You might still lose weight though if you eat in a calorie deficit.

  42. Usually only eat 2 meals a day breakfast and dinner. Will Keto work while just eating twice a day with a snack

  43. I’m from a really small town , it will be really helpful if you mention some alternative of avocado, zucchini , lettuce, broccoli

  44. Hello Sahil! Thank you for all the information you have provided. I just started my Keto journey and I’m currently on day 2. May I know where I can find your meal plan for week 2?

  45. I just started Keto but I do not know how long I can do this because I have no gallbladder to breakdown the fat. What can I do?

  46. Hi, I am on wk 2 lost 7 lbs and didn’t do your wk 1 diet, completely. I got tired of eating the same thing. Since vegetables need to be what grows above ground, I ate cauliflower whenever I wanted something resembling .rice( riced cauliflower) and broccoli. I am experiencing keto flu..ugh. I like week 2 food so I will probably stick to that. I have to cook differently for my husband though. Anyway I like your videos and your blog.

  47. problem with teeth make it difficult to eat lettuce and similar. what can i substitute pse.

  48. Ok Sahil…tomorrow this 59 yr young Grandma is going all in. Shopping done but I am debating on cooking for a few days or cooking daily (as I am working from home). I a 190 lbs and I will post later measurements! I was seriously looking for simple how to keto and you and the videos are plain and simple. I begin week 1 tomorrow! 🙂

  49. Wish I saw this video before I purchased 2 books and went shopping. The explanation and the video is so easy to follow . I will be starting tomorrow. Thank you so much.

  50. Hi Sahil,

    Thanks for all the info.

    If Keto is supposed to not include dairy at all, how is Paneer allowed?


    1. I’m not sure who has told your that dairy is not included in Keto. It is very much a part of the Keto diet. There are people who may choose to do dairy free Keto but that’s a personal choice.

    1. No clue, I’ve not calculated but you should be able to just add it as you eat and in case you calculate it let me know.

  51. Sahil. Thank you for the break down on keto. I have tried many times and wasn’t successful. I’m on my 4th day of week 1 and I love the food! My only problem is I drive transit and it’s difficult for me to eat hot food at times. Are there any recipes (other than salad) available to eat?

    1. There are quite a recipes on the website. You can make the keto bread and turn that into a sandwich. Also I’d personally eat kebabs at room temp also. Nuts are always a good handy snack to carry around.

  52. Hello, I very much enjoy your recipes and posts. My question is….Do you have a recipe for Korean ground beef bowls??

  53. Hi Sahil,

    Many thanks for this straightforward , easy to use guide (your recipe book is now on order). I have a lot of 5 % mince in the freezer, can I add olive oil to this to make it Keto happy. Also I have Parma Ham 0.6g carb, can I use this instead of regular ham for the snacks.

    Many thanks – stay safe.

  54. Hi! Is there another salad dressing we Recipe to use besides the peanut butter one? We have a nut allergy.

    1. Yes just type salad in the search bar and you’ll find about 5-6 salad recipes, pick whichever one you like most.

  55. Hi Sahil,
    I heard a lot about the Keto Diet and finally, I decided last night to give it a try. I typed Keto in the browser and came across your videos. OMG, I love your sense of humor! You are amazingly funny, handsome, talented, and I love your accent. I can watch you all night.
    Thanks to you, I started Keto today. All the dishes were delicious and the peanut butter dressing is very tasty.
    I ordered your Keto Life cookbook on Amazon today, I can’t wait to get it.
    Best of luck to you,

    1. It’s literally written in the blog post. You can use turkey bacon or yes a chicken sausage will do or even a piece of cooked chicken breast/thigh is fine.

  56. Hello, is there a alternative to the peanut butter dressing. For the chicken salad. I’m sorry but I’m not a big fan of it.


  57. Thank you so much for the vital information for KETO beginners! I’m excited for my journey to a new me inside out!

  58. Nice. 61, female and need to lose 50 lbs. I lost 100lbs before about ten years ago. I just quit eating flour and sugar. It took me a year. Now, I don’t seem to lose weight at all. Kind of keto. Zero sugar, zero carbs. But, I do eat berries, nuts. Just a bit discouraged. Thanks for recipes, no nonsense delivery!

  59. Hi Sahil,
    Great stuff here… Just wanted to check 2 things with you.
    1. Can I eat beef on one day and the salad the next day, as I do not have dinner?
    2. I hate peanut butter, so is there another dressing you could suggest?

    1. 1. Yes you can
      2. You can use any other nut butter or you can just skip it and made a simple olive oil and lemon + salt+herbs dressing, that’s fine too.

  60. This is a great video and has inspired me – one question I don’t like peanut butter can i substitute a different dressing for the dinner recipe

    1. Yes just do a nice lemon and olive oil dressing or pick any other salad dressing from my website here.

  61. This is what i needed, looks great and the video is so inspiring so thank you for taking the time and effort to show us the way !!

  62. Hello I’m new to this just starting planning on Sept. 1st, thanks to running across your videos a couple of days ago. From my calculations if I did it right it will take me a whole year to lose 28lbs according to the KETO Calculator, do that sound correct or did I miscalculate my numbers. BTW I enjoy watching your videos, you make this look fun… I want to be like your wife, hopefully if this work for me my husband will follow also. THANKS FOR SHARING WITH US…

  63. THANK YOU THANK YOU THANK YOU !!!! Thank you for making this free, and THANK YOU for the simplicity of the meals and information you share. I have done the Keto diet before, but it was starting to become complicated and cumbersome trying to make up my own dishes. As a broke college student, the ingredients are easy, cheap, and can last a while. I greatly appreciate your willingness to share and teach what you have found works. I really want to get into this life style, and I believe I just found out how to stick with it thanks to you ,Sahil.

  64. hi i just wanted you to know that i watch your beginners video on YouTube last week Wednesday and i was so motivated i got up Thursday morning and i begone the Keto journey weighting in at 240 pounds. i follow the menu and as of today i have lost 11.2 pounds and i feel great, am so excited to move on to phase 2. thank you so much for making this so easy for me to follow.

  65. I would love to try the keto diet but I am not fond of meat. Honestly I really don’t eat it. Can meat be replaced for something else that is not eggs as I will eat egg on a daily basis for breakfast?

    1. Please read the blog post. I’ve given quite a few options. You can also visit the breakfast section of my website there are a few options there.

  66. Hi sahil
    I’m aasia from india.
    The dinner that you made is it one portion ?
    Is it fine if I eat this much on dinner being 62 kg and height 154 CM

    1. Hey please read the blog post. I’ve mentioned all the details there. Also watch my Keto 101 series so you understand how to calculate macros and eat accordingly. Everything has been mentioned.

  67. hey!guide me about this because am going to start keto as a sort of buisness so any suggestions regarding this so please tell me
    A bundle of thanks in advance.❤

    1. I don’t know what kind of business you are planning. I’m just a blogger, I do not run any business related to Keto.

    1. It’s got a fairly high carb count but you could use it ‘sparingly’. I mean it’s 10net carbs for 100 grams of it.

  68. Hi,
    I’ve been reading how keto low carb helps with type 2 diabetes. Any information on how will it do with high cholesterol levels .
    Thank you

    1. Mona, I am not a doctor. While I have seen and read about it helping many people and my father in law as well did Keto and had the best bloodwork in 15 years I always suggest you speak to a professional. I’m a cook and death metal music primarily so always seek medical advice from a professional.

  69. Hi my names Larissa so I’m a little confused with the stevia, so I add 1 tsp Stevia and an equal amount of sugar (1Tsp) correct

  70. Hi Sahil. Started keto a few months ago (following a different site) and lost 10kgs in 3 weeks but making different meals every day made it quite tedious and I began to deviate and halted the loss. I wondered if I could eat the same meals day in-day out so was pleased to have found your site that does just that. Absolutely perfect for beginners! And when the boredom hits can just change up the protein and the veg. Thank you.

  71. I am getting prepared for Week 1 and I just have to say you make me laugh out loud. Definitely have my coworkers wondering what i’m up to 🙂

  72. Hi Sahil, I just received your cookbook Keto Life yesterday!!!! So wonderful!!and I can read it without glasses!!!! Now, I do not own a microwave any longer and I Ido not want to purchase another. Any suggestions or alternatives in making all the “MUG” recipes the sound divine ? Thank you very much for your answer.

    1. hey thank you so much Maureen, for most of those mug recipes you can just transfer the batter to an oven proof dish and cook at about 180Celcius for 10-12 minutes or till the toothpick comes clean. It should work.

  73. Hello Mr Headbanger… I am not trying to give u a lot of jibber jabber so I will get right into it.. I am very over weight and heard so much about Keto but there is Keto overload and it gets confusing!!! I love your cooking videos! I am someone that needs things broken down so I can comprehend… I see people mentioning your book… is everything you mention about recipes and substitutes etc… in this book? I hate to ask a repeated question and don’t have the patience to look at everyone’s comment..but I really want to start this and loose this 100 lbs… keto can be very overwhelming! Thank you for doing this!

    1. Hi Toni, my book explains Keto and it has my 100 best recipes along with macros. So you can buy the book and get started by those recipes. It will be similar to this meal plan but it’s not as detailed as a specific plan to follow because as I mention in this blog post everyone is different. Here it’s more of a 4 week plan you can follow and adjust as you learn and understand Keto better so you can follow it on your own week 5 onward and create your own more customized meal plans.

  74. Thank you so much for your delicious recipes. I live in NZ and would like to know if there is a substitute for Swerve Sweetener. Could I possibly use coconut sugar as that is easily available here. Just loving your recipes. Thank you.

    1. Hi Chelsea, coconut sugar is not Keto friendly. If you aren’t doing Keto then you can use any sweetener. If on Keto then stevia, erythritol or any other Keto approved sweetener will do.

  75. I’m 4 weeks into my custom keto diet plan and I’ve lost 14 pounds which I must say is pretty incredible, it’s actually amazing watching my body transform into something I am actually proud of rather than something I have always tried to cover up. I would definitely recommend anyone struggling to lose weight to try your keto meal recipes as they really have been a godsend for me. I learned a lot about the ketogenic diet from this website. https://www.ketoforbeginners.net/

  76. Hi,

    I am Shahid From QATAR, i am beginner to KETO DIET and i just started, i saw your Beginner Video, i don’t like to eat in anything without Bread So, any alternative for this. Also can i use SUGAR FREE TABLETS in my Tea and Coffee?

    1. You can make my Keto bread. If you have no option you can use sugar free but you want to try and keep it to a minimum.

  77. Hello Mr. Headbanger
    What other type of salad dressing would you suggest that would be keto friendly. Thanks in advance.

  78. Sahil: You are a wealth of knowledge, my friend. I’m grateful to you for it.

    Here’s my question – I had a late lunch yesterday after going to the store for the items (3:30PM). I probably did a bit more ground beef than I needed (I’m currently 95.3kg / 210 lbs and 183cm / 6ft). No lie, it was awesome. But I wasn’t hungry for the rest of the day / night. I had one meat snack that was 5 grams of carbs just for kicks, because I was bored. I’d have normally been devouring potato chips, but I didn’t. This morning at breakfast, I still wasn’t hungry. I felt fine, but I made breakfast nonetheless. Previously I had only made guacamole with a mix and avocados. That was 5+ hours ago. It was awesome also. While I haven’t tried the dinner menu yet, I feel like I could eat this for more than just a week.

    I’m still not hungry and probably don’t need to eat dinner, but I’m tempted to just because now I’m slightly worried. Something I read said this should level out shortly. You mentioned don’t eat if your not hungry. I’m just worried this is a bit much, as happy as it makes me. No cravings for sodium, either. Sodium and to a way lesser extent, sugar (from soft drinks), have been other weaknesses of mine, in addition to the usual carbohydrates.

    Would you still not eat? Have you seen this previously? Thanks again for your EXCELLENT work and making this so easy!!!

    1. If you are not eating to the point where it’s worrying you then maybe just eat a little bit. Look if you don’t eat much for a few days it’s ok, people do extended fasting all the time. If you’ve not eaten properly in 2 weeks, that’s definitely something to then look into.

      1. Thank you for this, Sahil. Not because I actually “needed” it, but just to put myself more at ease, I made a Keto peanut butter and cocoa smoothy using xylitol for sweetening. Despite not needing it, it was good and only 4.7 g of net carbs. Ate breakfast today, but changed the eggs to scrambled with heavy cream and cheese, and once again, I’m wondering if I will need anything more. We shall see. I can’t believe the immediate effects one experiences in this diet when jumping in COMPLETELY. Thank you again for your help, Sahil!

  79. You, sir, are just amazing. Thank you for all the recipes and for making me laugh in your videos. Please keep uploading — though I was concerned about the debacle at Youtube and demonetisation. Will you keep uploading there, or maybe somewhere else?

  80. Oh my goodness, I just finished my day one lunch and it was so good I wanted to lick the bowl!! I will have no problem at all eating this every day this week. I’m looking forward to dinner. Thank you for the wonderful recipes.

  81. Hi, I’ve been looking for a diet that looks good and tastes as good as it looks, obviously with the aim to lose a ton of weight and of course chose yours. It also has to satisfy my wife!!!!!!!!!!!!!
    But what I see about Keto is confusing in some respects, specifically with regards to sweeteners in place of sugar.
    You mention both Stevia and Erythritol as replacements but I notice initially that you use only one? Other information I have gathered suggests that a combination/mix of Stevia and Erythritol should be used as one is slightly bitter and not so sweet whilst the other is very sweet. When shopping, I see both in small quantities and only one supplier with a premade mix. What do you suggest? Use one or the other, or the mix?
    Also, is low sodium salt essential? I haven’t been able to find any so far. Can I continue to use normal salt?
    Many thanks in advance and we are looking forward to working through your diet plan.

    1. I use whatever is available for me, so you can just buy a packet of SWERVE and use that it’s the most common one. I live in India so my choices are different than yours. You can use whichever one tastes best to you, if you buy a mix that tastes the best then go with that. Also you can skip the low sodium salt but if you feel a bit weak or lack of energy consider buying an electrolyte drink or supplement for it. Just so you get enough sodium potassium and magnesium. And yes you can use regular salt however I would recommend getting a variety of salts and using them in your cooking.

  82. I’m just starting my journey with keto. I have a slight issue, though: I haven’t been able to eat vegetables since I was two-years-old. They make me absolutely, violently sick. I’ve been to multiple doctor’s and nutritionists throughout my life, and no one has been able to figure out what caused this or how to get around it. Now I’m in my 30s, and I take vitamins to get what I can’t from veggies. Am I able to work around your recipes and take out the vegetables?

  83. I’m so glad I found your site. The thing I struggle with the most is knowing what to cook every meal. You have saved me there. I do however have a few questions. How long does it take on your meals to get into ketosis? Do I have to eat the snack? Is having keto ice cream at night ok? How late is it ok to have your last meal/snack?

    1. Eat when hungry, if not then don’t eat the snack. You can eat however late you want I generally recommend 2 hours before sleeping so that your sleep is better. I don’t know how long it will take to get into Ketosis. Honestly it doesn’t matter and I would focus more on overall health than being in or out of Ketosis, your body will adapt in it’s own time.

  84. Hello Sahil! I was looking to give keto a try to get rid of some of this Covid weight. THANK YOU for this approach! I’m using an app to track the macros and my substitutions – works like a charm. I have to say I was never the biggest fan of guacamole but maybe I’ve just never had it fresh. I used your recipe and added 1/4 of a fresh jalapeno pepper (minced). You’re spot on about dipping the bacon. I’ve got a new favorite dish! Keep doing what you do. It is greatly appreciated!

    1. It’s already up, actually there are 5 weeks of plans and 4 more plans of 3 ingredients each and I just started a 5 ingredient series too.

  85. Lol..I loved your video..your so cute! Well I’m going to give keto a try and see if I can lose about 10 unwanted pounds. .. rock on🤟 catch ya later

  86. This looks good! However I really don’t like salty food for breakfast, is their a ‘sweet’ alternative or should I just make a protein shake/smoothie ? Many thanks for your help 🙂

  87. thanks for the info! i am new to keto, and bought keto testing strips too. the recipe for the first 7 days looks so easy and i have been eating like this more or less any way, so there will be little adjustment for me. two questions:
    – how soon/late does your body get into ketosis following this food regimen?
    – on average how much weight do you expect to lose in a week?
    – do you lose even without exercising? thank you!

    1. 1. Depends on your body
      2. 1lb a week is healthy weight loss, more or less depends on how much you have to lose.
      3. Yes but exercise is a must for your overall well being. It can even just be walking. Don’t neglect it.

  88. Would just like to say thank you for explaining this in human text because everyone else I’ve listened too just doesn’t sink in with me. Gonna start this Fri and am gonna do it! Am gonna succeed
    Are you based in the UK and…
    His do I purchase your amazing Keto means.
    Thank you Your videos are amazing thank you for sharing them and taken the time to hello people.

  89. Hello ..
    My husband and I are starting Monday morning and we’re going to follow your lead. We are very excited.
    Where would I find the calories for the food recipes you make ??
    Thank you Kim

  90. Hi Sahil, if you can kindly reply to my answer I would greatly appreciate it . I’m 4 months postpartum, I had a difficult pregnancy and the lockdown so I have gained almost 20kg!! I have never ever been so overweight. My question is can I do Keto whilst breastfeeding? Can I follow you beginners course . I have never done keto before . Thank you

    1. Farah I don’t think I’m the right person to answer as I’m not a doctor nor a dietician. Since you are breastfeeding please consult your doctor. Weight loss is simply eating less calories than you burn, Keto or otherwise. But please do consult a professional before starting.

  91. Just wondering if this is good for both male/female of any shape/size/weight. I am a 5’1″ female that weights about 155lbs looking to drop 20lbs….

    1. If you want to get that specific you will have to go through my Keto 101 series and calculate your macros and log and weigh you food. Here this is a basic plan which works for everyone but you will have to eventually do the method from the Keto 101 series. This is just to get you started and used to changing your eating habits and you have to exercise portion control here as I mentioned.

  92. I am unable to consume leafy greens too much due to diverticulitis. What are my options for the chicken salad dinner? Or any salad?

    1. Yeha any salad is fine or just have the chicken with a side of vegetables that you can eat and douse that in the dressing. It’s all good.

  93. Hi, I have just watched the first video and I just want to say thank you for creating this. Your personality and sense of humor make the thought of dieting fun.

  94. I find raw aligator to be a great substitution and prefer ACDC while I cook! Seriously, I love your recipes, your energy and your enthusiasm for delicious recipes are inspiring! (Just kidding about the aligator)

  95. Hi, and thank you for these awesome videos as I am a look and learn person. My question can I repeat the first week meals for my second week ( note I did finish my first week and lost 3 pounds) and I made a lot of chicken and Stirfry and froze it. Plus I do like this meal plan for now lol

      1. Hi there, awesome video, thanks for doing this. I have 2 questions. I cant eat just ground beef or any meat really on its own, I need some solid side or less the flavour of meat bothers me too much. What could I substitute for carbs? For example could I asd to it some keto friendly pasta (I saw zucchini spaghetti or shirataki or soybean spaghetti on amazon). I dont know if thats gonna change my daily intake of calories or something.
        Another thing, why same meals every day for 7 days? Can we change for another keto meal if Im tired of eating the same meal? I think my body will reject it the forth day in a row.
        Thank you so much

        1. You can change the meals if you want. The idea here is to give you the EASIEST option. If you cook and eat the same food there is a simplicity to it. So feel free to mix up the meals as you like. You can easily eat the ground beef on it’s own with a spoon because it’s got all those veggies in it. However if you want you can pair it with Keto pasta just eat a normal portion of it and don’t take 2nd helpings. That should help with the calories.

  96. Thank you so much for a detailed post! I need to get back into the Ketogenic diet now because it makes me more energetic during the day

  97. Hi Sahil. Keto newby here from Massachusetts. Im stoked to have found you and the guidance you offer specifically for beginners. tTwo immediate question I have are:
    – What is your take on Xylitol as a sweetener? I find that the others to have a nasty after-taste.
    -I know that there are hidden carbs in additives, but plain black tea is blah to me. My Fav is Twinning Lady Grey, which contains black tea, orange peel, lemon peel, natural citrus flavors w/ other natural flavors. Does that sound ify to you?
    Thanks for your time.

    1. Hey Molly, so I’m never used Xylitol but think it’s Keto friendly so should be fine to use. Your Twinning Lady Grey is absolutely fine to drink no problem.

  98. I lied, ONE MORE question for today…Do you have a favorite App or way of tracking your food? maybe I should just follow your plan and throw all of that out the window, but I get great satisfaction from seeing those water boxes checked off and the dancing avocado that appears when I hit my net carbs for the day.

    1. I use myfitnesspal to log foods but you can also use carb manager. I would definitely say track your food if you know how to do it. Most people don’t that’s why I don’t recommend it with this plan but I tell them to watch my Keto 101 series where I explain how to do it so in a month I think they can figure it out and start tracking.

    1. If you eat all 4 meals about 3-4 hours between them? If you not hungry skip a meal. The idea is to try and eat when hungry, if you aren’t hungry then don’t eat. Right now the idea is to get you used to just having meals without carbs.

    1. The same way everyone else does. Just make all the recipes without the dairy. Use coconut cream instead of heavy cream. Skip the cheese altogether. Stick to fresh vegetables, meat and healthy fats and you’ll be fine.

  99. Hi I am ready to start the Keto diet but what can I replace peanut butter with? Also can I replace the green beans for asparagus?

    1. Any nut butter will do the job. If you don’t want to use a nut butter a spoon of Keto mayo will work. And yes you can replace the beans with asparagus.

  100. At last! An easy, funny and free keto meal plan to follow.I love the clear directions, same meals for a week and LOVE the jibber jabber. Keep it up. I’ve had day 1 breakfast so far and going ok. Now off for a walk.

  101. Good afternoon Sahil,
    I just read your article today and sorry to say that there are so many posts that I did not look for the answer to my question. What do you suggest for a good dressing that is not peanut butter based. I do like the idea of a creamy dressing versus a vinaigrette style of dressing. love the site and will continue to work through for the 4 weeks. thank you

  102. Last year realization hit me hard. I was about to turn 65. I was overweight, unable to exercise, menopausal with days of depression. I needed a plan that was easy to follow. I have followed you blog and videos for almost a year now. Loved it all. After using most of your recipes and following your meal plans I can proudly say I have regained my life back. I have lost over 65 pounds(abt 29kilograms). My goal is to lose 20 pounds( abt 9kilos) more. I have achieved this without exercising. I am still unable too. I am about to turn 65 in a few weeks. Although, I did not reach my goal I set for myself, I am still in such a better place, both mentally and physically. Your website is a blessing to me. I just wanted to say a very, very big THANK YOU! Okay enough jibber jabber.

  103. Hello Sahil
    Your youtube channel is absolutely brilliant.
    I just ordered your Keto Life book for my daughter who has been practicing Keto for a little more than 2 years and is losing 70 kg.

    Personally I am allergic to cheese (and strangely not to cream), I presume there is nothing to replace it, is it necessary to put it?
    Have a nice day

  104. Thank you very much. I really hope this is going to help me lose wt. because I am 85kg . thank you because this keto is not readily available. Do I need to exercise?

    1. I would 100% recommend just walking. Start with 20 min a day. Then build it up by 5 minutes each week or every 2 weeks. This is for your heart health which is important.

  105. Excellent article, thanks. I’m starting on my keto diet journey in a remote SE Asian indigenous village. I’m rendering animal fat for cooking later, and eating food from the rice fields: mudfish, various insects, various shells like clams and snails, and whatever is growing in the mountain like mushrooms and wild edible plants.

  106. Hello – I am a 1.68m woman, 71kilos. Can you please confirm I have – 2 x eggs, 1 x serving guac, 3 x rashes bacon for breakfast, two servings of lunch and 2 x chicken thighs and salad for dinner ? This seems like a lot of food ! 🙂 THANK YOU !

    1. Read the post. Eat only as much as you need. I just cooked these as a reference. If you need 1 egg then eat one, if you need 1 serving of lunch eat that, if 1/2 serving is enough that’s fine. Basically only eat when hungry. If you wanna skip lunch, skip lunch.

  107. Hi, thank you for your generosity. No questions, I have read through all your answers to questions n comments, and I am on to things. Stay blessed and keep u the good work. Warm Cape Town greetings.

  108. Doesn’t state macros and calories in each meal? So no idea if these are any good for my personalised macro and calorie count!

    1. This meal plan is for beginners who don’t have a close about their personalized macros. While they eat these meals they can learn how to calculate macros etc with my Keto 101 series. Meanwhile seasoned folks like yourself can find individual recipes on the website, each with macros and calories and design your own personalized plan. All these recipes are on the website. Alternatively you can input most of these manually and see how they fit your plan and use them accordingly. Hope that helps.

  109. Hi Sahil
    I’m so excited to begin! Thank you for all you care, help, and all the information your sharing to help us suceed . Also, making all these simple recipes to follow. The hardest part is cooking another menu for my husband and mom but will focus on staying focus on all the information and recipe your providing . Taking a picture today!
    I also purchased your book! Cant wait till it arrives.
    Thank you so much and I will start cooking for my first meal plan and learning about micros starting today.
    Say Hi to Dad!
    Thank you.

    1. Thank you so much Maria am really glad you enjoying the recipes and thanks for buying the book as well. Could your Husband and mother not eat the same food? Perhaps you can serve it to them with some carbs and that makes it easier for you?

  110. Thank you very much. I really hope this is going to help me lose wt. because I am 85kg . thank you because this keto is not readily available. Do I need to exercise?

    1. To lose weight you must eat n a calorie deficit. You go to the gym to build muscle so you don’t become skinny fat. You walk/jog/cycle etc for good cardio vascular health.

  111. I am currently on week 2 of your meal plan and have really enjoyed the meals and already see a difference in my waistline. I am not a big tomato fan so, what would you recommend as a substitute for a the mozzarella caprese salad recipe?

    1. You can just make like a basic greek salad. Feta, cucumber, onion, olives and a light dressing of olive oil and lime

  112. 5 stars
    I just had to leave a comment to express my gratitude for the “Keto for Beginners” article. As someone who is new to the ketogenic lifestyle, this resource has been incredibly helpful in understanding the fundamentals and getting started on the right track.

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