You are responsible for your own choices regarding your health. Perform intensive full-body weight lifting workouts on high carb days. Be prepared Meal planning will ensure you don’t snack on bad foods. Before starting any new diet or exercise program, check back with your doctor and evaluate if it is safe to do so. Eat lots of vegetables for fibre (try to have veggies in every meal) 4. Groceries: Write down stuff you need for next weeks meals!īTW, a short disclaimer: I’m not a doctor or certified nutritionist. Write down your problems or feelings and analyze what you could do better.Ĥ. Have problems with constipation? Maybe you need to increase your fiber intake. Got joint pain? Maybe you need to eat less meat and more leafy greens. Notes: Write down thoughts about your diet. If you do a workout, you also need more!)ģ. (Also only an estimate, some people may even need more or less water. This will assure you are properly hydrated. It should be your goal to check off all three boxes by the end of the day. Check off your water intake for the day!ĭrinking enough water is very important when you do the ketogenic diet. (Don’t forget to account for snacks too! A bulletproof coffee also has calories, even though it’s keto-friendly!)Įstimate the number of calories and carbs for that day and write it down.Ģ. Take the time to think about the keto-friendly meals you want to make during the following week.Ĭalculate the calories and carbs per serving (Most food blogs also add the nutritional info for their recipes). The only thing I ask you to do if you like the keto meal planner is to share it with your friends on Pinterest or Facebook – because sharing is caring ♥︎.ġ. No newsletter sign-up, no hidden payment requests.
28 day meal planner download#
You can download the keto meal planner below completely FREE.
We aren’t well equipped to correctly judge how many carbs or calories we’ve eaten, and planning beforehand can help you do exactly that. Planning ahead can help you SO much when you want to lose weight and stay in ketosis. To avoid those mistakes, I made a keto meal planner. They are an awesome low-carb fruit source for people on the keto diet, but only in moderation.īoy, I kicked myself out of ketosis several times because I just couldn’t get enough of them and didn’t pay attention to how much I was eating. And one cappuccino won’t kick you out of ketosis.īut those mistakes don’t only happen when you go out, sometimes you just ate too many carbs because you didn’t pay attention. One medium cappuccino has about 7-8g of carbs. Just keep in mind how much cow milk you will probably gonna end up drinking and adjust your remaining meals for the day accordingly. You now that you will meet a good friend on Wednesday and you are going to visit a café that doesn’t offer keto-friendly milk alternatives? That can seriously suck and due to the nature of how ketosis works, one little mistake can set you back several days.Ī good way to prevent such mistakes is to plan for them. Had a little bit too much milk in your cappuccino? The ketogenic diet can be difficult to maintain for some people, especially when they are eating out a lot. Why? Because planning is the first step to success!
I highly recommend that you adopt meal planning before starting the diet or start now when you’ve been struggling with the keto diet. We've included a mix of healthy meals and speedy morning solutions.Are you currently doing the ketogenic diet or planning to do so?
28 day meal planner free#
If you have time at the weekend, it’s well worth doing a little meal prep for the week ahead. To reduce waste and make shopping easier, we’ve used some ingredients more than once throughout this plan, and used up whole packets where possible. Be wary, however: the recommended daily salt intake for ages 1-3 is 2g, for 4-6 is 3g and 5g for 7-10 year olds. You can season to taste, but remember that children have lower requirements. We’ve chosen not to add salt to these recipes unless the dish really needs it. All recipes have a minimum amount of hands-on time (peeling and chopping), and you can reduce prep time even more by using frozen chopped veg. We know that family life doesn’t always allow for leisurely cooking, so you’ll find these recipes easy to make. The plan has been designed for you to swap meals to suit your family commitments.
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