Most processed meats contain sugar. Over time this will stall your weight loss. Bacon is the only processed meat you should have while following my program, and it should be consumed in moderation. Avoid pepperoni, salami and lunch meats.
These may be low carb, but they are not Keto friendly. They will cause stalls and potentially weight gain because many of their ingredients contribute to blood glucose spikes. These spikes can kick your body out of ketosis.
These breads have ingredients that cause stalls due to blood glucose spikes 99 percent of the time.
This may seem obvious, but read all ingredient labels and stay clear of products that list sugar as an ingredient, in all its forms:
| • Agave Nectar | • Demerara Sugar | • Maltose |
| • Barbados Sugar | • Dextrin | • Mannose |
| • Barley Malt | • Dextrose | • Maple Syrup |
| • Barley Malt Syrup | • Evaporated Cane Juice | • Molasses |
| • Beet Sugar | • Free-Flowing Brown | • Muscovado |
| • Brown Sugar | Sugars | • Palm Sugar |
| • Buttered Syrup | • Fructose | • Panocha |
| • Cane Juice | • Fruit Juice | • Powdered Sugar |
| • Cane Juice Crystals | • Fruit Juice Concentrate | • Raw Sugar |
| • Cane Sugar | • Glucose | • Refiner’s Syrup |
| • Caramel | • Glucose Solids | • Rice Syrup |
| • Carob Syrup | • Golden Sugar | • Saccharose |
| • Caster Sugar | • Golden Syrup | • Sorghum Syrup |
| • Coconut Palm Sugar | • Grape Sugar | • Sucralose |
| • Coconut Sugar | • High-Fructose Corn Syrup | • Sucrose |
| • Confectioners’ Sugar | • Honey | • Sugar |
| • Corn Sweetener | • Icing Sugar | • Sweet Sorghum |
| • Corn Syrup | • Invert Sugar | • Syrup |
| • Corn Syrup Solids | • Malt Syrup | • Treacle |
| • Date Sugar | • Maltodextrin | • Turbinado Sugar |
| • Dehydrated Cane Juice | • Maltol | • Yellow Sugar |
You want to avoid aspartame, maltitol and Keto sugars called blends. While a small amount of maltitol would not cause a stall in most people, it can cause problems if it is not consumed in moderation. Keto sugar blends are mixtures of Keto-friendly sweeteners and sugar, like when something like erythritol is blended with sugar. Avoid these.
Crystal Light, MiO (unless it is one that only contains stevia) and drops similar to these use poor sugar substitutes that can spike your blood glucose and can kick you out of ketosis. These need to be avoided.
The meal plan can be followed as is for a family of four or adjusted for those cooking for more or fewer people. If you want to repeat a day until the food is gone, you can do that as well—it cuts down on cooking! This meal plan is meant to be a great base to build on in order to hit your individual macros. Add a sauteed veggie or salad to your dinner each night to ensure you are getting in plenty of micronutrients.
If you happen to not like a specific meal that’s recommended on a certain day, you can always swap it out with another recipe as long as it fits within your macros. I included a few bonus recipes that aren’t included in the meal plan to give you even more options for making swaps.
WEEK 2 |
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Monday |
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Breakfast |
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Lunch |
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Dinner |
|
Snack |
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Tuesday |
|
Breakfast |
|
Lunch |
|
Dinner |
|
Snack |
|
Wednesday |
|
Breakfast |
Lemon Poppy Delight Muffins, Chocolate Lover’s Bulletproof Hot Cocoa |
Lunch |
|
Dinner |
|
Snack |
|
Thursday |
|
Breakfast |
|
Lunch |
|
Dinner |
|
Snack |
|
Friday |
|
Breakfast |
Lemon Poppy Delight Muffins, Chocolate Lover’s Bulletproof Hot Cocoa |
Lunch |
|
Dinner |
|
Snack |
|
Saturday |
|
Breakfast |
|
Lunch |
|
Dinner |
|
Snack |
|
Sunday |
|
Breakfast |
Lemon Poppy Delight Muffins, Chocolate Lover’s Bulletproof Hot Cocoa |
Lunch |
|
Dinner |
|
Snack |
|
WEEK 3 |
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Monday |
|
Breakfast |
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Lunch |
|
Dinner |
|
Snack |
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Tuesday |
|
Breakfast |
|
Lunch |
|
Dinner |
|
Snack |
|
Wednesday |
|
Breakfast |
|
Lunch |
|
Dinner |
|
Snack |
|
Thursday |
|
Breakfast |
|
Lunch |
|
Dinner |
|
Snack |
|
Friday |
|
Breakfast |
|
Lunch |
|
Dinner |
|
Snack |
|
Saturday |
|
Breakfast |
Mini Mexican Crustless Quiches, Chocolate Lover’s Bulletproof Hot Cocoa |
Lunch |
|
Dinner |
|
Snack |
|
Sunday |
|
Breakfast |
|
Lunch |
|
Dinner |
|
Snack |
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