21-Day Keto Diet Weight Loss Meal Plan

Dear Readers,
First of all, thank you so much for being a part of our Keto Diet community!
We join forces with our friend Vicky and Rami, founders of The Smoothie Dieto share with you this complimentary 21-Day Low Carb Keto Meal Plan to help you succeed with the Keto Way of Eating.
How to use this plan:
∙ Each day will be between 1,500-1,700 calories (designed for weight loss).
∙ This meal plan is designed for 1 person. If you would like to use them for multiple people, simply multiply the ingredient quantities by the total number of people.
∙ Be flexible! Feel free to replace any of the recipes or ingredients with your personal choices and adjust the ingredient amounts to fit your macros and situation.
∙ If you follow a very strict keto diet, make sure to personalize this meal plan (including the snack list suggestion at the end) to make it work for you.
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breakfast
bake
Calories: 450 Fat: 36 g Protein: 25 g Total Carbs: 5.5 g Fiber: 1 g Net Carbs: 4.5 g
Prep Time: 10 minutes
Cook Time: 12 minutes
Ingredients
o 1 tablespoon olive oil
o ½ cup diced red pepper
o ½ cup diced yellow onion
o 4 ounces chorizo sausage
o 2 large eggs
o Salt and pepper
o 2 slices thick-cut bacon, cooked
Instructions

1. Preheat the oven to 350°F and lightly grease a two ramekins.
2. Heat the oil in a skillet over medium-high heat.
3. Add the peppers and onions and cook for 4 to 5 minutes until browned.
4. Divide the vegetable mixture between the two ramekins.
5. Chop the chorizo and divide between the ramekins.
6. Crack an egg into each ramekin and season with salt and pepper to taste. 7. Bake for 10 to 12 minutes until the egg is set to the desired level.
7. Crumble the bacon over top and serve hot. Makes 2 servings.

avocado
Calories: 610 Fat: 54 g Protein: 20 g Total Carbs: 18 g Fiber: 13.5 g Net Carbs: 4.5 g
Prep Time: 5 minutes
Cook Time: 15 minutes
Ingredients
o 1 medium avocado
o 2 tablespoons lime juice
o 2 large eggs
o Salt and pepper

o 2 tablespoons shredded cheddar cheese
Instructions

1. Preheat the oven to 450°F and cut the avocado in half.
2. Scoop out some of the flesh from the middle of each avocado half.
3. Place the avocado halves upright in a baking dish and brush with lime juice. 4. Crack an egg into each and season with salt and pepper.
4. Bake for 10 minutes then sprinkle with cheese.
5. Let the eggs bake for another 2 to 3 minutes until the cheese is melted. Serve hot.
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   If at any point during the day you begin to feel hungry, make sure to have some keto friendly snacks on hand. You shouldn’t be hungry between meals, but sometimes in the beginning of your ketogenic diet, you need some time to adjust. These keto-friendly snacks are here to help!
   • Pork rinds – great with just about anything
   • Nuts (walnuts, pecans, brazil nuts, macadamias)
   • Seeds – sunflower, pumpkin, chia, flax, etc.
   • Laughing Cow cheese (full fat only)
   Guacamole – dip pork rinds, carrots, celery, peppers or your favorite low carb vegetable! •
   • Dark chocolate (75% and above) or any stevia sweetened chocolate (like Lily’s or ChocoPerfection)
   • Seaweed
   • String cheese
   • Jerky
   • Cocoa nibs – a great, quick, sugarless alternative to chocolate bars • Avocados – all you need is a little sea salt for a great high-fiber snack • Sardines – sprinkle some Old Bay seasoning and chow down!
   • Nut butters – peanut, almond, cashew, coconut, etc. Make sure there’s no sugar added.
   • Pickles
   • Sugar-free Jell-O
   • Quest bars