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Keto Accelerator Masterclass

By Clauda J. Caldwell

MODULE - CRAFTING YOUR DIET MINDSET

Video - Making your own meal plan
Hello everyone and welcome back to this video. In this video we are going to cover on of the most
important topics: Creating your own keto meal plan, and I will show you one of the easiest and
fastest ways of making one. So, let’s begin.

When it comes to preparing a certain meal plan it doesn’t matter if it’s just a daily meal plan or if you
are making a plan for a couple of days or even a weekly meal plan, most of us won’t be eating the
same meal for breakfast, lunch and dinner every day. So the first rule is preparing various kinds of
ingredients you will combine and use. Don’t worry, the list doesn’t need to be too long, but it should
contain a few ingredients from various food groups. The basic foods that we will use in the keto diet
is best divide into our own food groups:

Now this part is important and I need you to take action. You can also pause the video for the next
step. Alright, take a sheet of paper and draw five wide columns where you will write all the
ingredients from the five food groups I will tell you now.

So, our first group should definitely be based on fats, so what is fatty food? Oils, yes of course, so
every meal needs to contain lots of oil, butter or lard. Then for the second group, you should
consider seeds and nuts as they are also considered fatty food. The third group should be based on
proteins, so meat, eggs, milk and dairy product should be our third food group. The fort group should
be based on non-starchy veggies like leafy greens ,and the fifth group is fruit, which are allowed in
keto dieting like strawberrys or blueberries.

So let us plan now an example meal plan for 1 day. For breakfast, choose ingredients from at least 3
food groups. For example, the most common ingredient for breakfast are surely eggs. As we don’t
want to eat eggs for breakfast every day, I suggest you make eggs the main ingredient on every
second day of your diet. This is just as an example to show you what kind of a pattern you should
follow. Let’s say our breakfast is some kind of an omelet, and for example it’s made from two eggs.
Don’t forget that you should always include whole eggs as the egg yolk contains fats that we need in
our keto dieting. Now, you probably don’t want to eat just plain eggs, and as any kind of commercial
bread is forbidden, it would be good to include some veggies instead of bread. I hope that you have
remembered that veggies that grow above the ground are the ones that belong to keto friendly food,
so choose a cup of some salad or a medium sized tomato or cucumber as a salad or mix eggs with
spinach or broccoli and fry them with eggs. Again this is just an example. As our goal is to base your
diet on 75% fats, you need to include lots of fats. The easiest way to do this is adding a spoon of
some seeds while whisking eggs, season them and heat at least 2 spoons of oil for frying them. When
you prepare your salad, always drizzle it with some healthy oil such as olive oil, don’t be afraid to
spice it with a bit more of some roasted seeds, such as sesame, sunflower or pumpkin, as they give a
unique taste to your eggs. Or you can mix them all together and always add a bit of your mixture to
your meals. They will only enrich the salad with their own taste and again, they contain healthy fats
which we need in our keto journey.

You don’t need to count calories or measure each ingredient, just use your common sense and with
simple comparing of ingredients that you have included in your meal, you will know if that meal is
based mostly on fats or something else. So our first planned breakfast included omelet made from 2
eggs, and for example a cup of shredded lettuce with a dressing that includes some oil and seeds. As
egg yolk contains lots of fats and you have added 100% healthy fats with the oil you used to fry them
and you can always add a bit more fats when you season your salad. It’s simple to conclude that our
meal is based mostly on healthy fats as egg contains 60% of fats. If you compare those ingredients to
your keto food list, you will see that you have included 4 food groups out of those 5 you wrote down.
To be sure that we are on the right path I have asked my friend who is dietitian to recount this
recipe. Here is what she told me. This breakfast meal contains just 2 % of carbs, 10 % of proteins and
the rest are all fats. So, this sounds great, this simple recipe meets all the requirements for keto
dieting.

Now, it’s time to plan our lunch meal. As most of us are very busy, I will presume that the best choice
for lunch is some kind of a salad, you can prepare the night before. Again, take a look at your food
groups and choose proteins first. Let’s say that you have some leftover chicken meat, just cut it into
smaller pieces, it doesn’t matter if it will be in a form of dices or strips. I certainly hope that you have
remembered how to estimate your serving sizes. If you forgot I will remind you again, just look the
size of your hand and take the amount of meat that is half the size of your hand. As we already used
lettuce for breakfast, and we don’t want to repeat veggies, now you can add arugula or spinach for
example. Again use a cup as a measuring tool. To enrich it with some flavor add a handful of coarsely
chopped nuts, such as walnuts or almonds. As any meal is more appealing when it contains more
colors, you can add a few smaller cubes of some cheese such as cheddar. Now, we can’t forget our
main food group – fats. As real mayonnaise contains only egg yolks and oil, you can add 2-3 spoon of
mayo or again, pour over at least 2 – 3 spoons of oil. Season with some spices and your lunch is
ready. If you like to experiment with flavors you can add a spoon of some berries as well. Just keep in
mind you need to add fats in form of some homemade dressing. With berries this meal contains all of
the 5 food groups.

I think you get a better understanding now how easy keto dieting can be. With the tools I gave you in
my previous video like hand-meseuring, the food and swaps list and now the 5 food groups you can
easily create your own meal plans around fat.

Okay, let’s continue with our meal plan.

Now, it’s dinner time. Again, look for protein source first, as you already used eggs and chicken meat,
you can use for example, some steak or some fish fillet. As most of us have more free time at
evening, even some soup can be incorporated. If you want to add soup, it would be best to add bone
broth with some veggies, such as cauliflower or broccoli. For dinner a grilled steak with grilled
asparagus and a mayo as a dipping seems like a good choice.
To make it easier for you I will prepare a list of food ingredients that are divided on our 5 food groups
that you can print out and easily plan your meal plans. Just put a plus next to chosen ingredient and
a meal. What you need to remember and apply is that every meal needs to contain at least some
ingredient from 3 – 4 food groups. You can choose more ingredients from one food group, especially
from the first two food groups.As I did in the previous videos, I will attach the list of our 5 food
groups as a downloadable file below otr beneath this video.

Alright guys, we are now coming to the end of our Keto Accelerator Masterclass.

I'm sure, particularly in the last videos you noticed how easy and uncomplicated Keto Dieting can be.
Keto often has the reputation of being extremely complicated, you have to measure, calculate and
track everything. That's not the case. Ketogenic nutrition can be simple, tasty and fast.

Alright guys, that’s it from this video. I showed you the easiest and fastest way possible to create
your own meal plan. As I mentioned I will attach the 5 food groups list below this video to make sure
that you are able to create your own meal plan.

I hope you enjoyed this video and I will see you in our next and final video. The summary of all you
have learned.

Thanks for watching