Keto 101 Series/ Keto Meal Plans/ Keto Resources

Keto For Beginners – 3 Ingredient Keto Meal Plan #2

Keto Meal Plan

A Keto Meal Plan on a Budget

Welcome to keto for beginners. This is a special ‘3 ingredient’ keto meal plan for those attempting to live by a ketogenic diet. The reason I’m doing this is because due to the coronavirus pandemic a lot of us are at home. To add to that not all of the ingredients we normally use are available as well. It’s a time where I hope a meal plan like this can help you stay on track with your keto diet. I also realized that this works great for people who are on a low carb diet on a budget.

 

I must also mention this 3 ingredient special doesn’t include basic pantry items of salt, pepper, and oil for frying. But it’s about keeping it simple and clean. If you are just starting out, also check out my Keto For Beginners Playlist with episodes 1-5. This should help you get started.

It’s important to remember that I’m NOT a doctor, nutritionist, or dietitian. I’m just a musician/Youtuber who has personal experience on 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!

Keto Meal Plan – The Basics

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. However, it’s important to still exercise and practice 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’re eating a serving of something and still feel a wee bit hungry that’s fine, but give it 10 minutes or so. The reason being it takes your stomach about that much time to let the brain know it’s full and being just a tad hungry is never such a bad thing. Of course, don’t starve yourself but you have to learn intuitive eating. Intuitive eating is a great way to learn to listen to your body and its true needs.

Track your progress

Hopefully you haven’t just weighed yourself at the start of your journey but you also took measurements as well. I forgot to mention that I also take photographs. The scale is just one way of measuring progress and often can be deceptive. On a low-carb diet you might not lose a lot of weight but you might lose inches. This is why you measure yourself, take pictures, and compare them week after week. Don’t get into the 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‘.

Start exercising

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! Just do something!

Keto Meal Plan: The Menu & Food substitutions

Here is the full, free keto meal plan. I’ve given some information about each meal along with the substitutes for certain food items. If you can’t find one to your liking then leave me a comment below and I can try to help you out. Hopefully this easy keto meal plan will help you add even more delicious ketogenic meals to your cooking arsenal.

Breakfast Sour cream and onion omelet. This is pretty simple. Sour cream can be replaced by heavy cream or even coconut cream if you want it dairy free. You can use any kind of onion, red onion, white onion, spring onion etc. You can also replace the onion with any vegetable you have like tomato or you can just eat the omelet with say half and avocado on the side. If you don’t eat eggs then check my Keto breakfast playlist for egg free breakfast options.

Keto Sour cream and onion omelet

LunchChicken in a creamy mustard sauce. I’ve used boneless and skinless chicken thighs in the recipe. You can use any protein you like. Beef steak, pork chops, chicken breast, fish and if you are vegetarian just use Paneer or Tofu. The mustard can be anything you have available. You can use wholegrain, Dijon or even your standard yellow mustard. Heavy cream can be replaced by coconut cream if you want to make it dairy free. You could also just use sour cream and in the worst case scenario skip the cream and just make the sauce using mustard and water.

Keto Chicken in a creamy mustard sauce

Snack – Garlic butter mushrooms are a simple recipe and also super delicious. Since there hasn’t been any veggies so far (barring the onion), I figured mushrooms would be a good snack. Keeping it simple with garlic and butter. If you want, you can toss any vegetable in garlic and butter if you don’t have mushrooms available. Green beans could be a good alternative. Also, a good option is that butter can be replaced by olive oil and in the worst case scenario, you can use garlic powder if you don’t have fresh garlic. You can also up the ante by adding fresh parsley if you have some.

Keto Butter Garlic Mushrooms

 

DinnerGround beef in tomato sauce. Couldn’t make life easier, eh? Ready to eat pasta sauce with some ground beef topped with sour cream. Perfect! You can use any store bought sauce available. If you are particular, you can make your own at home. I have a great keto marinara sauce recipe. Alternatively, you can use fresh pureed or canned tomatoes. An easy way to replace the sour cream is to use cheese, heavy cream, and coconut cream. You get the idea, right? If you’re aiming for easy keto recipes, this is a good choice!

 

I hope you enjoy these delicious dishes like I do. If you’re looking for more keto dinner ideas, I have a ton more delicious recipes on my site. Keto meal planning really can be easy if you just take the time to do a little research and prepare. Once you’ve got a few easy keto recipes in your cooking tool belt, the next time you’re hungry, you’ll have a few ideas for a quick meal to pull from.

Keto Beef in Tomato SauceKeto Meal Plan: Shopping List

Not sure what staples to purchase at your local grocery store now that you’re starting to keto diet meal plan? Good news! I’ve got you covered. 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 week’s meal prep before buying fresh stuff.

  1. Eggs
  2. Onion
  3. Sour Cream
  4. Chicken Thighs (boneless)
  5. Mustard of choice (I recommend whole grain or djon)
  6. Heavy Cream
  7. Mushrooms
  8. Garlic
  9. Butter
  10. Ground Beef (try to get 80-20)
  11. Ready to eat Pasta/Marinara Sauce (you can also use canned tomatoes/puree)
  12. Avocado Oil/Olive oil for cooking

That should cover everything. Adjust the quantities based on how much you are going to eat. For example, if you eat two eggs a day then that’s 14 eggs you would need in total. If you eat say one can of tuna a day then get seven cans. You get the idea. And just a reminder for my Indian viewers to check my Shopping guide for Indians for suggested brands.

 

Keto Meal Plan: Eat for the week

Try and eat the same food everyday and it will help you stay on course or at least till I come up with another 3 ingredient meal plan. But you can always refer to the numerous meal plans I’ve already made and adjust accordingly.

Keto Meal Plan Pin

If you have any questions please feel free to leave a comment and I’ll get back to you as soon as possible. And if you don’t want to miss out on any new recipes, stay updated by following me over on Instagram.

Keto for beginners - 3 ingredient keto meal plan
Keto For Beginners - 3 Ingredient Keto Meal Plan
Yum
Votes: 8
Rating: 5
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Rate this recipe!
A 3 ingredient Keto meal plan
Servings
2 servings
Servings
2 servings
Keto for beginners - 3 ingredient keto meal plan
Keto For Beginners - 3 Ingredient Keto Meal Plan
Yum
Votes: 8
Rating: 5
You:
Rate this recipe!
A 3 ingredient Keto meal plan
Servings
2 servings
Servings
2 servings
Ingredients
Breakfast - Sour cream & Onion Omelet
  • 2 Eggs
  • 1 Tbsp Sour Cream
  • 15 grams Onion
Lunch - Chicken in Creamy Mustard Sauce
  • 250 grams Boneless & Skinless Chicken Thighs
  • 1 Tbsp Mustard
  • 100 ml Heavy Whipping Cream
Snack - Butter Garlic Mushrooms
  • 200 grams White Mushrooms
  • 1 Tbsp Butter
  • 10 grams garlic
Dinner - Beef Chilli
  • 500 grams Ground Beef
  • 200 grams Marinara Sauce
  • 1 Tbsp Sour Cream Per Serving
Staples
  • salt and pepper to taste
  • Avocado Oil (for frying)
  • Water
Servings: servings
Units:
Instructions
Breakfast
  1. Finely dice the red onion and make sure the sour cream is at room temperature. In a bowl beat together the eggs, onion, sour cream, salt and pepper. Then heat some oil in a frying pan and when hot pout in the beaten eggs. Cook the omelet to your liking. You can either move it around to create egg curds like in the video or leave it be on a low heat before either flipping or folding the egg. All depends on your preference. And that's it. Your egg is done.
Lunch
  1. Season the chicken with salt and pepper on both sides. Make sure it's at room temp so it cooks properly. Heat the oil in your pan and then when hot add the chicken and pan fry for about 3-4 min on each side. Once cooked remove from the pan and deglaze the pan with water (about 30ml or so) and then add in the mustard and mix everything well. Finally add in the heavy cream and also the resting juices from the chicken and cook for 1-2 minutes. Taste your sauce for seasoning and season accordingly. That's it's your sauce is done. Serve the chicken and pour the sauce over.
Snack
  1. Chop the mushrooms into quarters (or however you like it) and heat the butter in the pan along with the garlic. Once the garlic starts to turn golden brown add the mushrooms, season with salt and pepper and turn up the heat. Now sautee till the mushrooms release their water and all that water cooks out. Once the mushrooms have some caramelization on them remove form the pan and serve.
Dinner
  1. Heat some avocado oil in a pan and once it's smoking hot add the ground beef and mix well. You want to break up big chunks of meat so you get small granules. Season with salt and pepper and cook till the meat releases it's juices and those cook out. Once the meat starts getting some colour add the marinara sauce and cook for a couple of minutes. Add water if you want it more soupy else cook out the liquid. Serve with a dollop of sour cream.

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9 Comments

  • Reply
    Dr Rubbab Zahra
    April 21, 2020 at 9:15 pm

    Hi sahil …. thanx fr making keto so easy…i somehoe cant find the macro details onyoutube videos or the blog…can u help…

    • mm
      Reply
      Sahil Makhija
      April 22, 2020 at 2:32 am

      There are no macros for these recipes because they are 3 ingredients which you can just input directly in your app depending on how much you are eating.

    • Reply
      Denise
      August 30, 2020 at 11:06 pm

      I make something similar to your ground beef recipe. Brown ground beef cook down or drain, add a can of Rotel, so easy and good, for a little more flavor I like to add chili powder and you have a bowl of chili

  • Reply
    Georgia
    June 8, 2020 at 4:41 am

    I can’t find where you suggest a food scale.

    • mm
      Reply
      Sahil Makhija
      June 9, 2020 at 3:02 am

      Just look on amazon for one.

  • Reply
    Elizabeth Alfonso
    June 25, 2020 at 1:03 am

    Hi Mr Sahil!! Can you please clarify for me how many grams of ground beef on your lunch are considered a serving. The recipe says to use 500 grams of ground beef.
    Also in the dinner video you are cooking 3 pieces of chicken. Is that consider 1 serving or 3? I’m a beginner at this.

    • mm
      Reply
      Sahil Makhija
      June 25, 2020 at 2:34 am

      Hi Elizabeth, sorry the plugin doesn’t let me set different serving sizes. I’d say the beef you divide into 4 servings, so weight the full portion of beef after cooking and divide by 4 to get a serving size. For the chicken it would be 2 servings since it’s 250grams of raw chicken weight so 125grams per serving is perfect. Again you can eat 1 piece and if you are full then great. The main idea is to try and eat only as much as you need. Because for someone who might be doing weight training they need all 3 pieces of chicken. For an older person it might be 1 piece of chicken or for someone like me I might eat 2 pieces in 1 sitting. So start with a small portion and take more food IF and only IF you really feel hungry.

  • Reply
    kalsoom
    August 24, 2020 at 3:08 pm

    Hello,
    thankyou for sharing all this information,god bless stay safe.

  • Reply
    kim
    August 24, 2020 at 3:15 pm

    hello,
    thankyou for sharing all the information,
    great help,
    am a beginner,and its my 1st week,
    stay safe and blessed.

  • Leave a Reply