KETO ONE WEEK MEAL PLAN

the ketogenic

low carb / high fat diet

We are all about creating the lifestyle you dream of and I believe that the first priority of anyone’s lifestyle should be themselves. Our health is the single most important factor in creating the lifestyle we dream of. One thing I want to address (politically correct moment coming),.. This is a post on a diet that has worked for me and I have consulted my doctor about. I would recommend that everyone choose an appropriate diet for themselves and consult their doctor when making a lifestyle change like this.

This is a journey my husband and I have just begun. the Keto diet… I’ve never been big on following a “diet plan”, I try to use my best judgement and have as much discipline as I possibly can when it comes to food (except when it comes to salt and vinegar chips or rocky road ice cream). I grew up following the well known FDA food pyramid diet guide that we were all taught in elementary school.

Our TRADITIONAL food pyramid

Ketogenic food pyramid

What a difference right? We are a week into this diet and I have to tell you, I don’t really miss carbs. There is a notorious  “keto flu” that occurs when your switching your bodies fuel source from gluten to fat but honestly the only “flu like” symptoms I’ve felt was a headache in the middle of the afternoon on Wednesday and my focus isn’t quiet what it usually is.

This diet is a big game changer for me, especially after reading this article below.

 

I have several family members affected by cancer and not too long ago I began thinking “I wonder when I will get cancer?” instead of “I wonder if I will get cancer?”. This is not the way I wanted to live and more importantly not an experience I want my children to have. Being healthy is what this lifestyle change is about. Not body image, not dropping a quick 5 lbs… Its about leading a better life for me and my family. I’ts about spending less time in hospital rooms and more time on vacation with my family.

So lovely people, here we go on the keto lifestyle adventure together! Below if our first week of meals, I hope this can inspire your meal plan and take something away from it. Please let me know what you think in the comments below. I would LOVE to hear from you!

You can find many posts of what we eat day to day on Instagram follow the link to check it out.  

27 Comments

    1. seasonalsolutions

      Hi Lori, I have a couple of links for you…
      The first one is for lettuce cup shrimp tacos, a great solution if you don’t feel like going the extra mile to make the tortillas. And the second link is for a coconut flour tortilla recipe. Hope these help you, enjoy!

      https://aggieskitchen.com/guest-post-spicy-shrimp-and-avocado-lettuce-cups-and-a-visit-from-bev-cooks/

      KETO TORTILLAS Here is a delicious keto recipe by @ruledme . CALORIES/MACROS Makes 10 tortillas, the macros per tortilla breaks down like this: 132 Calories, 12g Fat, 2g Net Carbs, and 2g Protein. . INGREDIENTS -1 cup coconut flour -4 tablespoons psyllium husk powder -½ cup softened butter, coconut oil, or grass-fed lard -¼ teaspoons garlic powder -¼ teaspoons cumin -½ teaspoons red chili powder -2 cups hot broth or hot water . DIRECTIONS 1. Add all dry ingredients to a bowl. Mix well. 2. Add butter and/or coconut oil and mix thoroughly. 3. Pour hot broth into the bowl and stir with a spoon until the butter is melted and everything is well incorporated. 4. Roll dough into a log shape. Cut into 8 equal parts. 5. Grease a griddle, cast iron skillet, or frying pan lightly with butter or coconut oil, then heat to medium heat. 6. Shape each part into a ball. On a sheet of parchment paper, take each ball and roll out as well as you can. If necessary, use a piece of parchment paper on top of the dough, as well. If the dough tears, it is easily fixed. Just keep working with it. Your goal is to get it spread out evenly. 7. Grab a medium size pan lid, place it on top of the dough, twist, and lift. You will get perfectly round tortillas. 8. Lift the parchment paper and place the tortilla over your hand, peeling the paper off with your other hand. 9. Continue doing this until all of your dough is used. Don’t forget to use the excess dough to roll together for more tortillas. 10. Put into the hot griddle until the bottom begins to brown, then flip. Cook both sides until nice and browned, remove, and enjoy. 11. Use these to make quesadillas, tacos, and many other recipes! . Know someone who is struggling with keto? Send them here. . Looking for some more info on keto? 🔥 . Check out my FREE Video series on EVERYTHING you need to know about the ketogenic diet! ⬇️ . Link in bio @ketohackershop

      A post shared by Brandon Carter (@ketohackershop) on

      If you would like to see more recipes that I use feel free to follow my Pinterest “keto recipes” board below

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  1. Kelly

    Hello! Thank you for shari g this information!! I have been looking into the Ketondiet and I must say that your meal plans mirrors my taste presences well. Two quick questions; what are Keto pancakes and how can I find your recipe? Do you use mayonnaise as a base for your egg salad?

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    1. seasonalsolutions

      Hello Kelly, I’m glad you enjoyed this information! I do use mayonnaise for the base in my egg salad, its a great way to get some added fat into your meal. As for the Keto Pancakes you can follow the link below for the complete recipe. ( I like to use sugar free syrup for my pancakes but I do use it sparingly.) hope this helps! 🙂

      http://www.janssushibar.com/butternut-squash-pancakes/

      If you would like to see more recipes I have many more ideas on my Pinterest “keto recipes” board. Just follow the link below!

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  2. Mere'

    It sound so simple, but not so much for a novice, no ingredients for Tuna Salad, blt chicken salad, never heard of a smoothie with just chia seeds and berries, any other ingredients, is whey protein allowed? what is coconut shell, etc. It would help so one can have all ingredients on hand preparing for the week..Thank you.

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    1. seasonalsolutions

      Hi Mere, I would love to help. Changing your diet can feel overwhelming. I have a Pinterest board with all of these recipes and I will be creating a weekly meal plan with recipes and shopping list included very soon, until then please follow my “keto recipes” board on pinterest and here on SEASONAL SOLUTIONS for more seasonal inspiration.

      Follow me below!

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    1. seasonalsolutions

      Hey Holly! I’m always happy to share! All of these recipes can be found on my Pinterest board “keto recipes”. Feel free to follow the link below and then hit that follow button for more, I’m always looking for new recipes! enjoy!

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    1. seasonalsolutions

      Hi Dot. Thank you for messaging me! I always keep my carb intake below 40 net carbs per day. I never count calories or fat but I always stay away from sugar. I do treat myself and have a few cheat meals during the weekend, our family will have a pizza night or go out for ice cream, I’ll have a couple of glasses of wine 😉 … it’s important to take a break from being disciplined all week, that way you can stay consistent during the week. hope this helps you, this diet changed my life and i hope it does the same for you!

      Please follow me on Pinterest for more recipes!

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    1. seasonalsolutions

      Yes Rettie, Keto pancake! 😉 The link below has a really good recipe for a butternut squash keto pancake. Although this recipe calls for maple syrup, I use a sugar free maple syrup. Use sugar free syrup sparingly, although is says sugar free, it still spikes insulin and is processed like sugar in the body.
      hope you enjoy, I would love to know what you think!

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    1. seasonalsolutions

      Hi Sherry! All of my recipes I find on Pinterest and pin to my “keto recipes” board. feel free to follow me at the link below, I’m always adding new recipes to my board and will be starting a full weekly meal plan (with recipes included) very soon. Hope to see you there!

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    1. seasonalsolutions

      Hey Patricia, I find all of my recipes on Pinterest and save them to my “Keto recipes” board. Please use the link below and follow me on pinterest. I’m always looking for new recipes and adding to my board… hope this helps & hope to see you there!

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    1. seasonalsolutions

      Hi Angel. Thank you for your question… I recommend Drinking a large glass of ice water with lemon in the morning. The juice from the lemon will provide your body with some much needed alkaline to cleanse the lymphoid glands. I would follow with a energizing green smoothie, your body will thank you for it, and give you lots of energy for the day! check out the link below for one of my favorite smoothie recipes.

      if you want more recipes please follow my Pinterest “keto recipes” board below, hope to see you there! 🙂

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