Welcome to Keto For Beginners – Week 4
Welcome to Keto for beginners. It’s time for the Keto meal plan for week 4 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.
Eat only when hungry
Tracking macros is essential when it comes to any diet for weight loss. However there is plenty of flexibility to manage weight loss on Keto without doing this in the start. There are many reasons for this which I won’t get into but. However it’s important to still exercise restraint and portion control. So make sure you don’t just eat for the sake of eating. Eat only when you feel hungry. You don’t even need to finish an entire portion of food if you can’t. In the event you’ve eating say a serving of something and still feel a wee bit hungry that’s fine, give it 10 minutes or so. The reason being it takes you stomach about that much time to let the brain know it’s full and being a tad hungry is never a bad thing. Of course don’t starve yourself but you have to learn intuitive eating.
Track your progress
Hopefully you haven’t just weighed yourself at the start of your journey but you also took measurements. I did forget to mention to also take photographs. The scale is just one way of measuring progress and often can be deceptive. On Keto you might not lose weight but you might lose inches. This is why measure yourself, take pictures and compare them week after week. Don’t get into a habit of checking daily. Just do it every Monday morning, same time, in your birthday suit and be done with it. Also watch my video called ‘The Goal Weight Delusion‘
It doesn’t matter what exercise you do but just do something. As the song goes, 1-2-3-4 get your body on the floor. This is important for many reasons. Even though you can lose weight without exercising and I did that myself in the start it’s not the best practice. Exercise has many health benefits and it’s also vital to help keep your BMR up. You can choose from a variety of options for physical activity based on how fit you are currently. Whether it’s going to the gym, running, cycling, dancing, drumming or even just walking, it’s all good. Do something!
Breakfast – Keto bread with cream cheese and smoked salmon. So I’m giving you the first taste of Keto bread in this meal plan and we use almond flour to make it. Of course the first question will be if it can be done with coconut flour. The answer is yes it can but the recipe is different. So in case you are allergic to almonds or find that it’s too expensive, you can use my coconut flour mug bread recipe instead. Now the substitute for salmon would obviously be any cold cuts of your choice, maybe some freshly pan seared fish, tuna, ham, salami etc the choice is yours. If you are vegetarian then I’m personally go with some fresh buffalo mozzarella and my Keto pesto.
Lunch – Bell peppers stuffed with meat, spinach and mushrooms. I’ve made this recipe with equal parts of ground chicken and pork. The alternatives are obviously ground beef or lamb or any other meat. For vegetarians you can make this mixture with paneer and also with ricotta cheese. I would personally also add eggs in that case. Just mix the raw eggs with the spinach, mushroom and cheese mixture and bake it. For the seasoning I used Everything Bagel but you can just use salt, pepper, garlic power, onion powder and maybe some sesame seeds as a replacement.
Snack – Creamy broccoli soup. This is pretty simple and easy to do. Now if you don’t like broccoli you can just make any one of my other soup recipes as a replacement. So my spinach soup, mushroom soup or the creamy cauliflower soup are all options. I used feta cheese to top the soup but you could use any cheese you like. In case you want to skip the cheese you can throw on some pine nuts or walnuts on top.
Dinner – Steak and brussel sprouts. The star of the show is the steak. You can use rib-eye, sirloin, flank, t-bone etc. I mean any will do. If steak is not your thing you can also do this with pork chops, chicken thighs or any filet of fish. Vegetarians use paneer as your protein or tofu is acceptable too. What you can also do is add an additional pat of butter on top of your meal.
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.
- Almond Flour
- Baking Powder
- Everything Bagel Seasoning
- Avocado Oil
- Smoked Salmon
- Cream Cheese
- Ground Pork
- Ground Chicken
- Baby Spinach
- Chilli Flakes
- Heavy Cream
- Cheddar Cheese
- Mozzarella Cheese
- Sour Cream (optional)
- Bell Peppers
- Feta Cheese
- Brussel Sprouts
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 recipe is a single serving and honestly you can whip it up in no time. You can of course multiply the recipes and get your cooking done well in advance. The lunch recipe makes 5 servings. Dinner is a two servings and the snack is 4 servings. My best recommendation is that get your cooking done on 1 day for the entire week. You can easily reheat the, in the microwave. Anyway I leave it up to you. Enjoy the meal plan.