Happy Monday Everyone and I hope you had a wonderful Easter! Brad and I are headed to a vacation right near the equator and plan to spend the entire trip in swimwear. We leave in 10 days so it is time to hit the pedal, cut, and focus on our diets to look our best. So I want to share our 7-day ketogenic meal plan and work-out for quick trimming before our trip! It is not as exciting as my last 7-day keto meal plan you can find HERE, but our goal is to slim and trim quickly, while the other was to eat well but healthily through the Ketogenic diet.
Please note that I am not a nutritionist and what works for my husband and I may not also work for you. This meal plan is also lower calorie, so it is extremely restrictive. The other meal plan I posted results in over 2000 calories a day- mostly fatty. You should always consult a doctor before you diet and I am all about moderation. This is not how we typically eat and this is only something we would do for a week when we really want to slim down. This plan is a guideline for us, so if we feel weak or tired after a couple days we will increase protein or caloric intake. We usually create meal plans and adjust them to our liking or as we go.
I do believe the key to eating healthy is to pay attention to what you are consuming and not go crazy with sugars and fast food. Home cooking and using my own fresh ingredients is KEY. I try to consume in moderation and balance and eat many green veggies. If I have a craving I usually satisfy it and try to eat 1/4 – 1/2 a serving. If I falter I decide my body needed the nutrients and move on. Eating healthy is a lifestyle and not short term.
PHYSICAL PLAN
MONDAY – 1 Hour Heated Power Yoga + ab workout
TUESDAY – Gym: Leg Workout described HERE + 1.5 mile run or elliptical + ab workout
WEDNEDSAY -1 Hour Heated Power Yoga + ab workout
THURSDAY – Gym: Arm Workout described HERE + 1.5 mile run or elliptical + ab workout
FRIDAY – 1 Hour Heated Power Yoga + ab workout
SATURDAY – Get outdoors, hike, work in the yard, or another light exercise. Rest.
SUNDAY – Gym: Full Body Workout described HERE + 1 mile run or elliptical + ab workout
MEAL PREP AND RECIPES
Chicken Pad Thai with Tofu Noodles
- Dice & cook chicken in skillet
- Add egg and scramble in skillet
- Add Pad Thai sauce:
- 1/8 cup Soy sauce
- 1/8 cup Rice vinegar
- 1/8 cup Sriracha
- 1/8 cup Fish sauce
- Add Tofu Shirytaki noodles (or Spaghetti Squash noodles if you prefer them)
- Rinse noodles
- Pat noodles out on dry paper towels
- Cook noodles solely for 10 minutes to shrink and remove excess water
- This process results in better texture
- At the same time, Add
- 1/2 can of bean sprouts
- Pad Thai Sauce
- Diced green onion
- Serve immediately.
Frittata Muffins
- 8 eggs
- 1/2 cup heavy cream
- 1.5 cups sharp cheddar cheese
- 1 cup diced spinach
- Fill bottom of 12 muffin pan holes with torn bacon bits (can also use cooked sausage torn up or slices of ham as base)
- Fill remainder with above mix
- Cook 20 minutes on 400*
- Serves 6 – save remainder for the rest of the week
- Cook 6 pieces of 4 oz. chicken on the grill
Buffalo drumsticks
- 12 drumsticks
- Smother in Moore’s Buffalo Sauce
- Cook at 400* for 15 minutes.
- Flip, add more sauce
- Cook additional 15 minutes at 400*.
Cream Cheese Pancakes (RECIPE HERE FROM IBREATHEIMHUNGRY blog) – We usually make 5 out of this mix, so they are about .5 carbs each)
- 2 oz. cream cheese
- 1 egg
- 1 tspn Swerve sweetener
- 1 tspn cinnamon
- BLEND
- Pour and cook on skillet like regular pancake mix
- Walden Farms Maple Syrup (the ONLY zero-carb brand)
Fish Tacos
- Provolone Taco Shells
- Provolone slices placed on PARCHMENT PAPER (Wax paper will stick)
- Cook in microwave 60-90 seconds depending on thickness
- Form into tacos by pulling out of microwave and placing between 2 cans
- Baked fish of your choice
- Put in baking dish
- Melt 1/4 stick Kerry Gold Butter, .5 tsp pepper, and 1 tsp salt over top fish
- Bake 10-20 minutes on 400* (or follow box directions)
- Chopped red onion (.5 carb)
- Diced Iceburg lettuce (.5 carb)
- Sharp cheddar cheese
- Jalepeno Sauce
- MIX
- 1 Diced jalepeno
- 2-3 TBS mayo
- 2 tsp ginger
- Salt
- Sriracha sauce
- MIX
- Valentino Mexican Hot Sauce
- Avocado slices (1 carb)
Baked Asparagus
- Place on aluminum foil
- Drizzle with coconut oil
- Add Lawry’s Seasoning Salt
- Parmesan Cheese
- Bake @ 400* for 15 minutes
Alfredo Chicken & Brocolli
- Dice thawed chicken breast
- Cut broccoli and steam into small bits
- Cook chicken
- Heat THIS (2-carb per serving) alfredo sauce in microwave or on stove
- Combine cooked chicken, broccoli, and Alfredo sauce
Turkey Burgers
- Form about a third pound ground turkey into patties
- Cover in Worschershire sauce
- Grill
- Top with tomato slice, melted sharp cheddar cheese, mustard, & mayo
Fat Bomb Pizza (3.5 carbs per slice – usually eat 2 slices)
- Melt each ingredient and blend together to form a dough:
- 1 ½ cups grated mozzarella cheese
- 2 tbsp cream cheese (56 g/ 2 oz)
- 1 large egg
- ½ tsp salt
- ¾ cup coconut flour
- 1 tspn thyme
- 1 tspn parsley
- 1 tspn basil or rosemary
- Press out over parchment paper thinly
- Cook at 425* F for 15-20 minutes
- Spread Roa’s Sensitive Formula Marinara (1 cup = 4 carbs) over cooked crust
- Add toppings:
- Parmesan and/or mozzarella cheese
- Pepperonis
- Jalepeno
- Bacon OR Ham
- Diced Pineapple (adds 3 carbs)
- Cook until cheese is melted
- Add toppings:
Cauliflower Mashed Potatoes (4 servings)
- 1 Head Cauliflower – wash & cut to pieces
- 2 TBS heavy cream
- 1/2 stick Kerry Gold Butter
- Add above to microwaveable safe bowl
- Microwave 6 minutes
- Mix liquid/cauliflower
- Microwave 6 additional minutes
- Add 1 TBS Minced Garlic or equivalent garlic powder
- Add 1 tspn Salt
- Puree/Blend in blender 2-3 times.
Roasted Veggies – I love A Double Dose‘s roasted vegetable recipe HERE. This is the specific variation I prefer. I eat this when I need a snack. It can also be used as a replacement for one of the dinner sides.
Dice zucchini, carrots, yellow squash, and white onion. Cover in coconut oil, balsamic vinegar and sprinkle a mix of cayenne, black pepper, and garlic powder over the veggies.
Cook on 450* for 15 minutes.
MEAL PLAN
MONDAY (DAY 1)
BREAKFAST – (2 CARBS)
- 2 Frittata Muffins
- Lipton Diet Green Tea
LUNCH – (1 CARB)
- Caesar Salad with pepperonis
- Water + Ultima Electrolyte Powder
- BCAA Powder + Water
DINNER – (3 CARBS)
- Fish Tacos
- La Croix
TUESDAY (DAY 2)
BREAKFAST – (0 CARBS)
- Sausage links
- Lemon Water
LUNCH – (3 CARBS)
- Turkey, ham and cheese wraps (Melt on broil)
- Water + Ultima Electrolyte Powder
- BCAA Powder + Water
DINNER (0 CARBS)
- 6 oz. Steaks
- Baked Asparagus OR Mashed Cauliflower
WEDNESDAY (DAY 3)
BREAKFAST (2-3 CARBS)
- 2 Frittata Muffins (2 carbs)
- Lemon water
LUNCH (0 CARBS)
- Caesar Salad
- Water + Ultima Electrolyte Powder
- BCAA Powder + Water
DINNER – (4 CARBS)
- Turkey Burgers
- Roasted Brussel Sprouts
THURSDAY (DAY 4)
BREAKFAST – (0-1 CARBS)
- 3 Sausage Links
- Lemon Water
LUNCH – (1 CARBS)
- Buffalo chicken drumstick
- Celery + Ranch
- Water + Ultima Electrolyte Powder
- BCAA Powder + Water
DINNER (1 CARB)
- 4 0z. Chicken Breast – grilled
- Steamed Broccoli + Sharp cheddar cheese melted (3 carbs)
- La Croix
FRIDAY (DAY 5)
BREAKFAST (2-3 CARBS)
- 2 Frittata Muffins (2 carbs)
- Lemon Water
LUNCH (1 CARBS)
- Turkey, ham and cheese wraps
- Water + Ultima Electrolyte Powder
- BCAA Powder + Water
DINNER – (2 CARBS)
- Alfredo Chicken & Broccoli
- 1 glass Pinot Noir
SATURDAY (DAY 6)
BRUNCH (2-3 CARBS)
- Thick cut bacon slices
- Cream Cheese Pancakes with Walden Farms Maple Syrup
- Coffee (With 1 TBS heavy cream + 1 tsp Swerve sweetener OR blended in blender with 2 TBS Kerry Gold Butter) (1 carb if heavy cream)
LUNCH
- Leftovers or Caesar Salad
- Water + Ultima Electrolyte Powder
- BCAA Powder + Water
DINNER – (3 CARBS)
- Chicken Pad Thai with Tofu Noodles
- La Croix
SUNDAY (DAY 7)
BRUNCH (1-3 CARBS)
- Bacon OR Omelet
- Cream Cheese Pancakes with Walden Farms Maple Syrup
- Coffee (With 1 TBS heavy cream + 1 tsp Swerve sweetener OR blended in blender with 2 TBS Kerry Gold Butter) (1 carb if heavy cream)
LUNCH (0-5 CARBS)
- Chicken Drumsticks + Celery
LATE AFTERNOON SNACK (1-5 CARBS)
- Quest Chocolate Chip Cookie Bar (4 net carbs)
- OR (Atkins Chocolate Peanut Butter Bar)
- Cheese stick
DINNER – (6 CARBS)
- Fat Bomb Pizza
- La Croix
SNACKS (Optional: 1-4 CARBS)
- Choose 2:
- BCAA Popsicles (make mix twice advised scoops and freeze in popsicle molds)
- Roasted veggies
- Protein Shake
- Low-carb Chocolate ice cream
- Babybel mini cheese wheel
- Cheese slices
- Boiled Peanuts
- Almonds (2-4 carbs, depending on quantity) or other nuts
- Boiled Egg
- Pork rinds
- Pepperonis, Salami, Cheese
- Polly-O Mozzarella Cheese stick
- Celery / Pimiento Cheese
- Small Caesar Salad (1 carb)
- Sunflower seeds (3 carbs)
- Atkins bar
Because we are trying to cut with the ketogenic diet, we both plan to drink as much water, lemon water, La Croix, green tea, BCAA powder, etc. as possible, as well as limit snacks or other sugar substitutes, and fill up on carniceros leafy greens. I am also substituting my normal coffee with lemon water, so if I am grumpy this week you will know why! Because we will be working it a lot, we will still leave a scoop of protein optional or as-needed daily. I also take the following supplements daily: B-3 Complex, Fish Oil, Vitamin D, and Biotin.
When all else fails or it gets too late to cook there are plenty of slim ketogenic options: Chipotle (Carnitas, Fajitas, Pico, Lettuce, Sour Cream, Cheese, & Guac – no chips but we usually drink Diet Pepsi), Zaxby’s (Traditional wings with a side salad & no bread), & Jason’s Deli (a big keto salad) work great for late night snacks. If you are in Greenville we also love Willy Taco‘s Patagonia Steak taco with lettuce wraps instead of tortillas or The Steinbeck Burger (no bun) and a side salad at Universal Joint.
You can always make your own substitutes for any meal. I am allergic to eggs, tree nuts, gluten, and soy (basically everything), so I consume and eat differently from my husband.
Feel free to contact me via Instagram at @theaudreyreel, DM, or email me if you ever have any questions about posts. What do you do to get in shape for vacation?
With Joy,
Audrey
