Hey everyone and welcome to my first fully fledged Kido meal. 7 Day KETO Meal Prep – Simple Healthy Meal Plan.
I’m gon na, show you exactly how to plan out a week’s worth of food in under an hour to make sure that your food is fresh, delicious and best of all really easy to make this whole video is accompanied by a free Printable guide, which contains the exact amounts of each ingredient, you’ll, need, depending on your gender and goals.
7 Day KETO Meal Prep
You can save the free full meal. Prep guide right here, instead of prepping a full seven days worth of meal plans, all in one go to ensure your food is fresh.
I recommend splitting it up into two parts throughout the week, so ever that Sunday, night and Thursday night, whatever that looks like for you as long as it’s about four days apart for the first meal prep, you will need the following: beef mince chicken, thighs yogurt eggs, Spinach and dry coleslaw, you know these are the main ingredients that you’ll need, but the other ingredients I’ll explain as we go through each recipe.
You’Ll need 12 containers, preferably glass, as this will avoid anything from the containers seeping into your food Plus glass, reheats more evenly and won’t leave any residue, taste or smell in the containers. Afterwards, a frying pan and stovetop a chopping board and knife a pair of fresh, clean hands and optional a food processor, but you can easily buy rice cauliflower to skip this step.
Simple Healthy Meal Plan
Keep all of this in the fridge and reheat as needed for breakfast you’ll, be enjoying a creamy fruit and yogurt Bowl with coconut flakes lunch and dinner, or a choice between either sesame beef, coleslaw or chicken burrito bowls followed by a super, easy spinach and egg omelet With similar choices for lunch and dinner,
if you’re intermittent fasting simply eat lunch as usual and keep breakfast for a delicious snack during your eating window, your prep day action plan starts now with sesame beef, coleslaw you’re, going to cook your beef mince, put in some sesame Seed oil, some fish sauce and also some soy, sauce or coconut aminos,
if you so desire, this goes along with some dry coleslaw and that all gets cooked down until it’s really nice and soft, and that goes into for meal prep containers, as shown you can garnish This with some sesame seeds and a little bit of coriander, which just gives it that really delicious flavor the lids go on once the food come down to room temperature and they get stored in the fridge for up to four days. Next up is chicken burrito bowls. So we’re going to start by writing some cauliflower.
You can skip this step if you’ve already got riced cauliflower, but you just pulse it in your food processor until it looks similar to what is shown in the video right now separate that out into four containers, you’re gon na do add some Tabasco sauce, some smoked Paprika all over the cauliflower rice trust me. It’S delicious we’re seasoning the chicken thighs here.
So we have some chicken thighs we’re seasoning it with some Tabasco sauce. Again, some salt, some smoked paprika. You can also put some olive oil on here now as well, or you can do that in the pan. That is totally up to you, so you season both sides of the chicken again with the salt, Tabasco and smoked paprika and set that aside.
Next, we are going to slice up some capsicum or bell peppers, de-seed them by simply slicing them in half and removing the center core and then giving them a good tap. So all the seeds actually come out of the capsicum and set all of that aside once you’ve diced them.
Now we’re going to split the avocados and save that for later start cooking, the chicken in a preheated frying pan and add all of the olive oil and juices and everything into that pan slice it up and then we’re going to put in the diced, capsicum and Reuse, all of that oil get them really nice and shiny and then divide all of the ingredients up into the four meal.
Prep containers that you have there on top of the bed of cauliflower rice, making sure all of the juices are part of it and the bell peppers are in there as well we’re going to use the avocado as a guacamole type dish. That goes on the side.
You can put some Tabasco in this and again some smoked paprika or a little bit of liquid smoke and some you know, salt, pepper, lemon. Everything then can go in here as you like. You can either put it in there with your meals or you can keep it separate for freshness. Next up, we have an easy, spinach omelet, this one’s really easy.
All you have to do is crack your eggs into a bowl. I have a waste Bowl that is sitting beside me. They’Re super easy for meal prepping. You whisk that, together with a fork, whatever you’ve got, you melt the butter in the frying pan and then place all of your spinach on top, so that will wilt down really quickly and then you just pull all of the eggs.
On top, give it a little bit of a mix around and take it out when it’s only just cooked, because again you’re probably gon na reheat this later on, and you don’t want it to turn super rubbery. Now I’m adding some chives on top season with some salt and pepper, and you are absolutely ready to go next up – is some strawberry yogurt bowls? These are delicious and they start with Greek style.
Yogurt get all of it in there. I just use a scale because it’s much easier, you can mix all of this in the actual bowl. Vanilla extract, and I have some stevia drops they go in there. You mix that together and then you add some thickened cream or heavy cream. Whatever you’ve got pour that into the yogurt and it becomes super delicious, rich and creamy, so you can have strawberries fresh frozen.
Whatever you’ve got some coconut flakes, they are delicious on top and give it that little bit of different texture. That’S it optional supplements. I would also add would be Omega threes, magnesium and vitamin D or stand outside in the Sun for 20 minutes.
If you’re worried you are unable to eat any of the ingredients showcased in any of these recipes. I’Ve got a really quick substitution for you, so any other proteins within the meal plan can be substituted for a protein.
Simple Healthy Meal Plan – You can eat chicken for beef, beef or pork. Those types of things sub any dairy with a coconut alternative, so, for instance, Greek yogurt for coconut and yogurt again. This video is accompanied by a full meal.