Keto 101 Series/ Keto Resources

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
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Votes: 16
Rating: 4.69
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A complete Keto meal plan to get your started
Prep Time
1 hour
Cook Time Passive Time
1 hour 1 hour
Prep Time
1 hour
Cook Time Passive Time
1 hour 1 hour
Keto for Beginners - Episode 1
Keto for Beginners - Free Keto Meal Plan
Yum
Votes: 16
Rating: 4.69
You:
Rate this recipe!
A complete Keto meal plan to get your started
Prep Time
1 hour
Cook Time Passive Time
1 hour 1 hour
Prep Time
1 hour
Cook Time Passive Time
1 hour 1 hour
Ingredients
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
Servings:
Units:
Instructions
Breakfast
  1. 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.
  2. 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.
  3. 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.
  4. 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.
Lunch
  1. Cut the broccoli florets from the stem and set them aside. Also chop the zucchini into small cubes or slices, however you like them.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
Snack
  1. 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.
  2. Then place on a slice of ham, a slice of cheese and then just roll it up.
  3. Enjoy your wrap. You can also use turkey slices, chicken ham, roast beef etc. Use any cheese you like as well.
Dinner
  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. Chop the chicken and add that on the salad and finish with some coriander.
Recipe Notes

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.

 

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68 Comments

  • Reply
    Shoshanah
    January 2, 2020 at 12:34 am

    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?

    • mm
      Reply
      Sahil Makhija
      January 2, 2020 at 3:34 am

      Yes you can replace the egg with a piece of chicken/fish/steak/pork no problemo.

  • Reply
    Gariyasi Sengupta
    January 2, 2020 at 8:46 am

    I am grateful to you. Thank you HK.

  • Reply
    Rob
    January 2, 2020 at 3:35 pm

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

    From Bangkok

  • Reply
    Judy
    January 2, 2020 at 5:08 pm

    Hi , Happy New Year! It’s anything I can substitute the wacamole? I don’t like avocado 🤦🏽‍♀️

    • mm
      Reply
      Sahil Makhija
      January 3, 2020 at 4:27 am

      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.

  • Reply
    GLORIA TELLEZ
    January 2, 2020 at 7:10 pm

    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.

  • Reply
    Jo Thomas
    January 3, 2020 at 12:54 am

    Hi Sahil
    I love watching your videos. I dont eat eggs or chicken, could I replace with beef?
    Thanks

    • mm
      Reply
      Sahil Makhija
      January 3, 2020 at 4:28 am

      Yes absolutely. Any meat/seafood is fine.

  • Reply
    Yvonnr
    January 3, 2020 at 7:45 am

    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

    • mm
      Reply
      Sahil Makhija
      January 4, 2020 at 6:10 am

      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.

  • Reply
    DutchChairMan
    January 3, 2020 at 10:26 am

    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?

    • mm
      Reply
      Sahil Makhija
      January 4, 2020 at 6:11 am

      Hey please read the post. I’ve given alternatives of vegetables. Swap it for whatever you like.

  • Reply
    Tonja
    January 3, 2020 at 2:42 pm

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

    • mm
      Reply
      Sahil Makhija
      January 4, 2020 at 6:12 am

      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.

  • Reply
    Jyoshnachandra
    January 3, 2020 at 3:17 pm

    Hai instead of bacon and beef can you give me vegetarian option

    • mm
      Reply
      Sahil Makhija
      January 4, 2020 at 6:07 am

      Please read the entire post. I’ve given all the options.

  • Reply
    Robert
    January 3, 2020 at 9:22 pm

    Hey thanks for the info. Can the meals be interchanged? Breakfast at lunch time, lunch at dinner etc..

    • mm
      Reply
      Sahil Makhija
      January 4, 2020 at 6:08 am

      Yes absolutely!

  • Reply
    Christine
    January 4, 2020 at 10:02 am

    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,

  • Reply
    Peter
    January 4, 2020 at 7:35 pm

    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.

    • mm
      Reply
      Sahil Makhija
      January 5, 2020 at 5:06 am

      thank you so much Peter.

  • Reply
    Lora Bonicelli
    January 5, 2020 at 12:39 am

    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. 🙂

    • mm
      Reply
      Sahil Makhija
      January 5, 2020 at 5:06 am

      thank you so much Lora!

  • Reply
    Sonal
    January 5, 2020 at 2:49 pm

    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?

    • mm
      Reply
      Sahil Makhija
      January 6, 2020 at 4:04 am

      It’s a little harder but it definitely can be done.

  • Reply
    Robin Zavodsky
    January 5, 2020 at 11:49 pm

    Greetings from Iowa! Love what you are doing here! Looking forward to week two. You make me smile.

  • Reply
    Mark Cooper
    January 6, 2020 at 1:39 pm

    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!

    Thanks,

    Mark

    • mm
      Reply
      Sahil Makhija
      January 7, 2020 at 3:06 am

      awesome Mark! I wish you all the best!

  • Reply
    Donna Croom
    January 7, 2020 at 6:31 am

    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

    • mm
      Reply
      Sahil Makhija
      January 8, 2020 at 3:27 am

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

  • Reply
    Disha
    January 7, 2020 at 9:19 pm

    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)..

    Thanks
    Dish

    • mm
      Reply
      Sahil Makhija
      January 8, 2020 at 3:26 am

      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.

  • Reply
    Erika S.
    January 8, 2020 at 7:36 am

    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!

    • mm
      Reply
      Sahil Makhija
      January 8, 2020 at 5:59 pm

      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.

  • Reply
    Bea
    January 8, 2020 at 10:16 am

    Hi,
    Do we eat the same thing everyday for a week?

    • mm
      Reply
      Sahil Makhija
      January 8, 2020 at 5:37 pm

      Yes you do.

  • Reply
    Sania Khalid
    January 8, 2020 at 7:00 pm

    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!

    • mm
      Reply
      Sahil Makhija
      January 9, 2020 at 3:48 am

      Yes if you can add some exercise that would be great.

  • Reply
    Maria
    January 8, 2020 at 10:42 pm

    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?

  • Reply
    Shammi Chopra
    January 8, 2020 at 11:13 pm

    Hi Sahil

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

    • mm
      Reply
      Sahil Makhija
      January 9, 2020 at 3:47 am

      Please read the post I’ve given vegetarian substitutes so you can just use those.

  • Reply
    Coral
    January 9, 2020 at 5:03 am

    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

    • mm
      Reply
      Sahil Makhija
      January 10, 2020 at 5:53 am

      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.

  • Reply
    Jeff Hockman
    January 11, 2020 at 7:38 pm

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

    • mm
      Reply
      Sahil Makhija
      January 13, 2020 at 3:14 am

      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.

  • Reply
    daniella
    January 13, 2020 at 8:01 am

    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?!)?

    • mm
      Reply
      Sahil Makhija
      January 13, 2020 at 8:49 am

      Yes absolutely!! Since you are eating fewer meals you can definitely eat bigger portions.

  • Reply
    Ginger
    January 13, 2020 at 2:41 pm

    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

    • mm
      Reply
      Sahil Makhija
      January 13, 2020 at 4:24 pm

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

  • Reply
    Angie
    January 14, 2020 at 12:48 pm

    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.

  • Reply
    robert
    January 16, 2020 at 5:41 pm

    What are the macros per serving for the lunch recipe? Thanks

    • mm
      Reply
      Sahil Makhija
      January 17, 2020 at 4:43 am

      I haven’t calculated them but you can do it easily by putting the info into your app.

  • Reply
    Noora
    January 19, 2020 at 5:46 am

    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

    • mm
      Reply
      Sahil Makhija
      January 21, 2020 at 2:51 am

      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.

  • Reply
    Fallen † Angel
    January 19, 2020 at 9:29 pm

    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.

    • mm
      Reply
      Sahil Makhija
      January 21, 2020 at 2:53 am

      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 🙂

  • Reply
    Mahlikah
    January 20, 2020 at 2:58 pm

    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.

    • mm
      Reply
      Sahil Makhija
      January 21, 2020 at 2:55 am

      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.

  • Reply
    Sandi
    January 21, 2020 at 1:09 pm

    Thank you so much…you make cooking look so fun and simple. I just started Week 1 yesterday.

  • Reply
    Christelle Dsouza
    January 23, 2020 at 8:30 am

    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?

    • mm
      Reply
      Sahil Makhija
      January 23, 2020 at 3:56 pm

      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.

  • Reply
    Alyssa Jano
    January 23, 2020 at 9:07 pm

    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?

    • mm
      Reply
      Sahil Makhija
      January 24, 2020 at 3:19 am

      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.

  • Reply
    ADRIANA
    January 23, 2020 at 9:59 pm

    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!

    • mm
      Reply
      Sahil Makhija
      January 24, 2020 at 3:20 am

      It’s a total of 4 weeks as you work your way through watching the Keto 101 series.

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