Simple Keto Meal Plan For The Week – Burn Fat and Lose Weight

[Music] what’s going on guys welcome to this week’s meal prep it’s gonna be a keto meal prep I’ve got a lot of comments about new keto meal prep I’ve also worked with many people who have done a keto meal prep and just had great success with it so if you’re interested in following a keto meal prep highly recommend this video not just because it’s my video but because I create I think some of the best thing of prep videos on YouTube you can dispute me if you like but I think they’re pretty good for this meal prep I’m also doing the hard copies like I have done for a few other videos where it’s a printout that’s got all the groceries of cooking utensils the cooking instructions the macro breakdown when to eat the meals so it will cost just a few dollars but these meal preps when I do that printout and all that type of stuff I think it really helps I mean I like the printout you know so when I go to the grocery store I can just mark something off the list it’s just easier but yeah it just these takes so much longer you have to charge kind of for it but all the instructions and all that type of stuff you know you could just watch this video and you could do it but again you want the hard copy and you want to support me doing more of these videos which really helps and I really appreciate it see the link in the description and I really appreciate it but enough with that let’s get into this meal prep I must start with the groceries we’re gonna get into the prep and we will wrap it up with packaging the meals check it out hope you guys enjoy all right this meal prep is gonna be slightly different than all my other meal preps because of your guys’s wonderful comments and feedback I think I’ve got something you’re really gonna like there’s actually gonna be two variations of the meal plan you could follow one of the meal plans is gonna be around to calories and that’s what you’re gonna see in this video and the other meal plan is going to be about to calories the groceries the cooking instructions all that are essentially the same for both plans except when you when it comes to weighing out the food the measurements will vary slightly and don’t worry when it comes to weighing out the food I will put indicators on the screen so you know exactly how much to put in each container or weigh out for each item to follow the plan that you would like now that we have that out of the way let’s start cooking so I’m gonna fill the sink up with cool water just enough to cover the salmon so I can thaw them out because they are frozen they need to thaw and this should only take about hour – so while those are thawing I’m gonna start prepping the vegetables so I got my cutting board here I’m gonna start rinsing and then dicing up some of the vegetables that are gonna be in this meal plan and if you would like to choose or pick other vegetables you’re more than welcome to do so same with like spices and things like that throughout to this meal prep I generally like to keep it simple with a lot of my recipes especially when making items in bulk or making food in bulk because if I add a certain spice or a certain marinade you’re gonna be in the same meal with the same flavoring with the same seasoning on it every day throughout the week whereas if you just use very simple seasonings we don’t salt little pepper maybe something else you would like something simple then when it comes time to eat the meal or reheat the meal and I know I’m getting ahead of myself but you can then add additional spices sauces marinades which can completely change the meal so just keep that in mind when you when you make these types of meals and you notice why I’m making them so simple it’s because later I can change up the meals flavoring which then gives me a little bit more variety just wanted to share that little tip but anyways now I’m actually cutting up a red onion and this red onion is going to be used in the taco salad and I’m really just trying to dice this up into smaller bite-sized pieces and then I’m going to move on to the next vegetable this cutting board is really nice because it has these little like pullout compartments so I can just cut it swipe it into that little pullout compartment change the compartment up and keep it moving I’ll put a link to this cutting board in the description as well as there’ll be a link of you know all the cooking utensils again and stuff like that in the hardcopy you can get but I moved on to the asparagus just cut the tips off of it and again Swit swept I know this sounds trite but yeah I’m just swapping out the cabarrus again real quick moving on to the next vegetable we got some tomatoes here and I think what I’m gonna do is shut this voiceover down for right now while I cut these vegetables up because that’s all I’m doing is cutting the best ribs up you guys can see it and plus I’ll probably just start to ramble while I cut these up and nobody wants to listen to that so yeah just check out these vegetables being cut up how I’m kind of doing it and I will be back once all cut up [Music] [Applause] [Music] [Applause] [Music] [Music] [Applause] [Music] [Applause] [Music] and I’m back just as I’m finishing up the broccoli so after the broccoli I’m moving on to the spinach here and I’m gonna rinse it and then what I’m gonna want to do is let the spinach dry out so I’m gonna get some paper towels lay them out kind of separate them a little bit what I want to do is let them dry out so that’s why I have the paper towels and I’m kind of spreading them around is I want to give these time to dry out before I start to cook with them and we’re not just gonna stand around and watch them dry out like watching paint dry we’re not gonna do that we’re gonna move on so I’m moving on to the bacon so I have these foil baking sheets you could just use a regular cooking sheet if you would like as well and you just want to separate the baking on to the baking sheets free the oven to degrees once it’s at degrees bake them for about to minutes for some crispy bacon I like that crispy bacon I don’t want no soggy bacon no bring don’t bring no soggy bacon around here you want to crisp it up if you want a soggy gear you can cook a little less but to minutes will get you that delicious bacon right there and then I’m gonna move on to just getting the broccoli and I’m gonna get some extra virgin olive oil I’m gonna get some salt I’m gonna get some pepper and since the oven is already preheated to degrees I can then just pop these right in the oven so a lot of times when I prep I kind of do it in a certain way that I can maximize my time I guess or get the most done in the least amount of time so the asparagus is gonna cook for the same amount of time as the broccoli so I’m gonna put this in the oven the same time I put the broccoli in the oven so again extra virgin olive oil salt and pepper and yes I am counting the salt and pepper into all of my met or not salt pepper the extra virgin olive oil into all the macros and those are gonna bake for about to minutes and then I’m gonna move on to the ground beef I got a little bit fattier ground beef / because again it is keto so fat is important you want to stay in ketosis so we didn’t need to get that lean beef we can use this fattier beef which is it was organic it’s going to taste pretty good and for seasoning I decided to go with this Weber Chicago steak seasoning I think it tastes really good with the taco salad so that’s why I decided to go with it instead of just using basic salt and pepper but that’s gonna cook for about to minutes and you’re just gonna make sure there’s no pink on the you know pink and any of the pieces when you’re when it’s done and then I’m gonna strain it but instead of straining it right down the drain I’m gonna strain it into that little bowl because you don’t want to pour grease right down the drain and now I’m gonna move on to the steaks so I’m gonna use some butter for the steaks this pure Irish butter you could get a different kind of butter if you’d like but I really like this butter I think it has a good flavor to it and pretty simple ingredients in the butter and I’m just gonna sear it with some salt some pepper and it’s only gonna cook for about two to three minutes per side and as this cooks I’m going to get a cookie sheet right there and I’m just gonna put some tin foil on it I used tin foil and sometimes I use like foil roaster pans it just helps speed up cleanup time I don’t have to clean up as much stuff then don’t wash it made dishes which is always good but yeah after about two to three minutes I’m gonna have a nice little sear on this side and then I’m gonna let the other side cook for a minute or two minutes or you know two three minutes and then I’m gonna take them off and I’m going to actually then throw them into the oven I love to kind of steer them on the stove and then bake them in the oven and I’m just gonna throw them in at degrees and just cook them for about five to ten minutes it depends on how thick the steak is as well as what you would like it how would you like it done all right and then I’m gonna move on to the salmon now there are many other salmon options that you could have picked and I probably should have went with and would have probably been healthier these are not the healthiest just because of look at all that sauce in there now I do not use all that sauce when I when I bake these so I’m gonna have to adjust the macros a little bit because I’m not using all that sauce so I can’t count all that sauce into the macros you will be able to see the adjusted macros in the plan and I’m gonna bake these at degrees for to minutes and then what you’re going to want to do is take the skin off so I’m just dragging a fork kind of right in between the skin and the piece of salmon and then just again just kind of getting this skin off I don’t eat the skin of it I’ve known people to eat the skin but I don’t I don’t think it tastes very good I guess you could if you would like and then I’m gonna take some butter and I’m gonna put it into a pan get it hot I’m also gonna take some extra virgin olive oil and put it in a different skillet so one skillet has butter the other skillet has some extra virgin olive oil and I’m gonna saute the mushrooms and then I’m gonna saute the spinach and I’m cooking both the mushrooms and the spinach at a medium-high heat so this goats at a medium-high heat I’m gonna add some salt and some pepper to both and just take a look at that spinach look at how much spinach in there because it will shrink down a lot so you’ll have a full bag of spinach and it’s gonna shrink down quite a bit once it’s done the spinach is only gonna take about three to four minutes to cook down at a medium-high heat and then the mushrooms will take more like seven to eight minutes and then I’m gonna set the spinach aside and repeat the process so I just added more extra-virgin olive oil I’m gonna cook the rest of the spinach add the salt pepper all that good stuff and then once the mushrooms are done the same thing you’re gonna set them aside and then I’m moving on to the egg so the breakfast is gonna have eggs so I’m taking four eggs I’m gonna crack them in a bowl I’m gonna whisk them up and make some scrambled eggs and I’m taking I took some butter and I put it into the skillet and I got this nice and hot medium high heat and I’m just gonna cook these eggs a little bit of salt a little bit of pepper and only gonna take about four to five minutes and this is actually two servings so for breakfast each breakfast meals gonna have two eggs and here in just a second I’m gonna explain more what I’m talking about because that’s all the cooking we need to do the cooking is done now we need to package up the food and as I promised at the beginning of the video I’m gonna put the measurements for each meal plan on the screen as to how much you need to weigh out certain items will be the same so just keep that in mind but hope that helps and with the eggs I’m actually only weighing out two days worth or making two meals of the breakfast because I don’t like making eggs more than a couple of days so that’s the only reason I did it this way but at the end of the video I actually show that I have two more containers that just have two eggs in it and have the rest of the food items and again in the hardcopy meal plans I lay out all of this you know and I kind of explain certain things as to why I did it the way that I did it so if you want that hard copy download and you want to show me some love and you want to just support this channel support me to do more of these videos I would appreciate it check out the link and now let me get back to more of the voice-over of the actual prep so with this cheese this is gonna be a difference in each plan so one of the meal plans is getting / of a cup and the other plan is gonna get half of that so / of a cup again that’s indicated on the screen but I just wanted to make that clear so same thing with this taco salad the taco salad for this calorie is gonna get about . to ounces of the beef and for the lower calorie plan it’s gonna get about . to ounces of the beef the rest of the vegetables stay the same no so the tomatoes gonna be the same picado the lettuce the red onion and that’s gonna be the same and as I’m doing this let me take some time to kind of go through a couple other things so how I kind of weigh the food out and calculate macros so I use my Fitness bio to calculate the macros and I almost always weigh my food cooked versus raw so the cooked weight of food versus the raw weight is gonna vary a little bit on the you know serving size so I use cooked weights in my fitness powder to factor the macros as well as the calories it would be the best practice I suppose to do everything raw but that means you’d have to divide out each piece of ground beef into ounces and then cook it on its own same with everything else so that can become very tedious but you can always use you know MyFitnessPal and try to use cooked weights you do have to sometimes verify that the food is accurate because anybody with an account can log in there and create food items and share it with the public so they could really screw you over for your macros up by just adding in random incorrect food items another cool thing about My Fitness Pal is that it’ll actually let you scan in the food item so on each item of food right you have the barcode and you can use your phone to scan that barcode and my Fitness Pal will pull up the item closest to it so then you can also verify the macros that way and if you want to follow me on my fitness pile you can do that at water drug fitness and I believe in you do that it’ll actually show you like what I’m eating and stuff but enough of that back to the plan and the cheese is something that’s gonna vary for each plan right here right so one’s getting / of a cup the other is getting / of a cup and then I’m just using that lime over the avocado because that helps keep the avocado fresh and for the salmon meal I’m doing . ounces of the salmon for one of the meals and the other lower calorie one would be getting the about ounces of salmon and then for the asparagus I’m going with about to stalks of asparagus and then I’m gonna weigh out about . to ounces of the steak this meal is also gonna have half a cup of broccoli and when it comes to the extra-virgin olive oil that I use for cooking as well as the butter used for cooking those are also gonna be factored into the day’s total of macros that you’re gonna find in the plan so those are factored in and you’ll begin you’ll see them and now I’m moving on to the snacks so this is a full day we’re doing we’re making all the stuff for the entire day so I need to rinse the vegetable or vegetables rinse the fruit that I got and we should rinse it off on one program bowls you could go with different fruit if you would like I just went with berries because they’re typically lower in carbs and they have some fiber now blueberries are a bit higher in the carbs so you could go with a different fruit there maybe just go with blackberries raspberries and strawberries but not a huge deal and I hope the on screen you know guide or you know kind of measurements as to what should be going in eat container are being weighed out depending on the plan that you’re following is making sense I tried to be as clear as possible because sometimes I don’t talk about each thing being weighed out but anyways along with fruit another one of the snacks is gonna be grams or tablespoons of peanut butter and then grams or almonds and I got these lightly salted almonds and that’s basically it now that we’re a couple items not shown like a cheese stick some almond milk that also go into like the snacks MCT oil which is really helpful for following a keto meal prep is taking MCT oil and then a protein shake so I still like to have a protein shake after a workout to refuel so I have that as well that is gonna all be be laid out day by day meal by meal in that hardcopy meal plan in the description but you’ll also see it here in just a few seconds if but that’s really gonna wrap up this meal plan I really hope you guys find it helpful I hope you guys enjoyed it let me know what you guys think leave comments feedbacks if you’d like to show me a little more love little more support check out that link in the description get yourself a copy of the meal plan I really appreciate it but until next time keep chasing those goals and I’m out