Welcome to Keto For Beginners – Week 3
Welcome to Keto for beginners. It’s time for the Keto meal plan for week 3 of your Keto diet.
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
Below you will find the full menu with possible substitutes for the various ingredients. If you are looking for a particular substitute you can leave a comment if you don’t find it mentioned.
Breakfast – The masala omelet. So you can eat some salad on the side of the omelet actually if you like. Some lettuce, tomato, cumber. I personally don’t have issues with carbs from vegetables and I think they are ok. In terms of substitutes here there is nothing. You can omit ingredients if you don’t like something. So perhaps you don’t like coriander, skip it. You don’t have tumeric at home, leave that out. You can also turn this into a scrambled egg instead of an omelet. In terms of cooking fat if you don’t have ghee, avocado oil, bacon fat, butter etc are all fine. As for the cheese, use any that you like.
Lunch – HK’s Chilli con carne served with avocado and sour cream. The most obvious substitute here is the meat. So if you don’t have or like beef you can make this with lamb or chicken or pork. Basically any ground meat works. If you are vegetarian I would recommend you actually make my palak paneer instead and eat that. If you don’t like avocado you can swap that out for a side of creamed spinach. So a bag of spinach cooked with 1 tbsp butter and 1 tbsp heavy cream, salt and pepper. That’s a good replacement.
Snack – Sauteed garlic butter mushrooms stuffed with feta cheese. Once again you can use any cheese you like. It’s the same with the cooking fat. If you don’t like mushrooms you can repeat one of the snacks from week 1 or week 2. In terms of herbs you can use parsley instead. You can also skip the garlic and use garlic powder if you like.
Dinner – Salmon & Asparagus in a creamy lemon sauce. I would definitely recommend Salmon with the skin on so you can get that nice crispy skin, however you can use skinless fillets like I did. You can pretty much use any fish you like, you could also make this recipe with prawns or squid. If you don’t like seafood then you can do this with chicken as well. The replacement for asparagus is green beans or broccoli. The idea is more about having a well balanced meal with some meat, veggies and a nice fatty sauce.
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.
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. Also double check if you have any of these things left over from last weeks meal prep before buying fresh stuff.
- Red Onion
- Kashmiri Red Chilli Powder (or any chilli powder)
- Salt (sea salt, pink salt, table salt whichever one you want)
- Black Pepper
- Heavy Whipping Cream
- Cheese (get any of your choice, cheddar works well)
- Avocado Oil
- Ground Beef
- Tomato Puree (or tomato paste or even fresh tomatoes)
- Beef stock cube or beef stock (bone broth is also fine)
- Sour Cream
- Feta Cheese (can also get goat’s cheese or anything you like)
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.
Cooking for 7 days!
The breakfast and the snack recipes are single servings and honestly are things you can whip up in no time. You can of course multiply the recipes and get your cooking done well in advance. The lunch recipe makes 4 servings. Dinner is a single serving of fish and sauce which you can double or tripple and make a big batch of. The asparagus is about 2 servings. My best recommendation is that get your cooking done on 1 day for the entire week. At least for the lunch and dinner. You can easily reheat the, in the microwave. Anyway I leave it up to you. Enjoy the meal plan.