KETOGENIC

MEAL PREP
Printable Guide
Copyright FatForWeightLoss 2019
Weekly Overview
Click to Navigate To Recipe

Calories
Protein
Carbs

Fats
Breakfast Lunch Dinner
Monday

Yogurt Fruit Chicken Sesame Beef

Bowl Burrito Bowl Coleslaw

120 g

1600
25 g

87 g
Egg and
Tuesday

Sesame Beef Chicken

Spinach
Coleslaw Burrito Bowl
Omelette

110 g

1500
13 g

95 g
Wednesday

Yogurt Fruit Chicken Sesame Beef

Bowl Burrito Bowl Coleslaw

120 g

1600
25 g

87 g
Thursday

Egg and
Sesame Beef Chicken
Spinach
Coleslaw Burrito Bowl
Omelette
110 g

1500
13 g

95 g
Friday

Yogurt Fruit Chicken Sesame Beef

Bowl Burrito Bowl Coleslaw
120 g

1600
25 g

87 g
Saturday

Egg and
Sesame Beef Chicken
Spinach
Coleslaw Burrito Bowl
Omelette
110 g

1500
13 g

95 g
Sunday

Yogurt Fruit Chicken Sesame Beef

Bowl Burrito Bowl Coleslaw
120 g

1600
25 g

87 g
 Shopping List
Everything You’ll Need For This Week

Protein Nuts / Seeds

875 g / 30 oz chicken thighs 100 g / 3.5 oz sesame seeds
12 large eggs 70 g / 2.2 oz unsweetened
875 g / 30 oz ground beef coconut flakes
(mince)

Dairy / Chilled Other

120 g / 4 oz salted butter
250 ml / 8.4 fl oz heavy
cream
1 L / 35 fl oz Greek yogurt
Vegetables / Fruits
7 medium avocados
4 medium bell peppers
4 cloves garlic
600 g / 20 oz dry coleslaw
4 cups spinach (4 servings)
8 large strawberries
1 large cauliflower (7
servings)
2 Tbsp fish sauce
4 Tbsp olive oil
4 tsp paprika
4 tsp salt
6 Tbsp sesame seed oil
4 Tbsp soy sauce (or coconut
aminos)
12 drops liquid stevia
4 tsp Tabasco sauce
2 tsp vanilla extract
 SNACKS
Snack Options with Caloric Variations

The list below gives you an indication of what you

might be able to add to your meal plan if the
calories don’t quite suit your needs.
50 Calories
30 g dark chocolate or any stevia sweetened chocolate
10 cherry tomatoes single serve canned tuna
4 pickles / gherkins (no added sugar) 30 g pepperoni / ham slices
1 portion The Laughing Cow cheese (full fat only) canned sardines

2 sticks celery and 1 Tbsp cream cheese 200 Calories

1 Tbsp guacamole 2 rashers bacon

30 g walnuts
30 g seaweed sheets (nori sheets)
30 g pecans
1 Tbsp sunflower seeds
30 g Brazil nuts
1 Tbsp pumpkin seeds
30 g macadamia nuts
1 Tbsp chia seeds
1 X Quest bar or other low carb protein bar
1 Tbsp cocoa nibs – A quick alternative to chocolate 1 cup bone broth
bars
protein shake with almond milk (24 g protein)
100 Calories
10 pork rinds
30 g cheddar cheese
300 Calories
30 g Brie 1 whole avocado
1 Tbsp nut butter 1 keto coffee / bulletproof coffee
1 Tbsp MCT oil powder (or liquid)
1 boiled egg
single serve string cheese
150 Calories
30 g almonds
1/2 avocado
15 kale chips with olive oil

cheesecake fat bombs

1/4 cup frozen berries blended with 2 Tbsp heavy
cream
30 g beef jerky (no added sugar)
 Prep Day Action Plan

Information before you get started

This meal prep has two prepping sessions during the week.
The sessions are to be done Sunday night and Thursday night or at
least four days apart.

Sunday Night
Prep Full Sesame Beef Coleslaw
Prep Full Chicken Burrito Bowls
Prep Full Egg and Spinach Omelette
Prep Full Yogurt and Fruit Bowls

Thursday Night
Prep 3 Servings Sesame Beef Coleslaw
Prep 3 Servings Chicken Burrito Bowls
Prep 1 Serving Egg and Spinach Omelette
Prep 2 Servings Yogurt and Fruit Bowls
Sesame Beef Coleslaw
Nutrition Per Serving | Calories 486 | Fats 35.5 g | Protein 34 g | Net Carbs 3 g

Preparation Time: 5 mins

Cooking Time: 15 mins
Servings: 4 servings

Ingredients
3 Tbsp sesame seed oil
500 g ground beef (mince) (1.2 lb)
300 g package dry coleslaw (green &
red cabbage, carrots) (10 oz)
2 Tbsp soy sauce (or coconut aminos)
1 Tbsp fish sauce
2 cloves garlic, minced
Salt and pepper, to taste
¼ cup sesame seeds, for topping

Method
1. Heat the sesame seed oil in a frying pan (or wok).
2. Add the ground beef (mince) and cook, while breaking apart, for 10
minutes.
3. Add the coleslaw, soy sauce, fish sauce and garlic; season with a pinch of
salt and pepper. Cook for another 5 minutes.
4. Divide between four meal prep containers. Store in the refrigerator for up
to 4 days. Garnish with sesame seeds when ready to serve.
Chicken Burrito Bowl
Nutrition Per Serving | Calories 546 | Fats 36 g | Protein 40 g | Net Carbs 7.5 g

Preparation Time: 20 mins

Cooking Time: 15 mins
Servings: 4 servings

Ingredients
500 g chicken thighs (1.2 lb)
2 tsp salt
2 tsp ground paprika (plus more to
taste)
2 Tbsp olive oil
2 medium bell peppers
(green, red)
½ medium cauliflower (or 4
servings riced cauliflower)
2 tsp Tabasco sauce (plus more to
taste)
4 medium avocados
Salt and pepper, to taste
Method
1. Place the chicken thighs on a plate and season each side with salt and paprika.
2. Heat a frying pan to medium high and add the olive oil. Cook each piece of
chicken for 5 minutes per side or until no pink remains when sliced. Remove
from the pan and slice into strips.
3. Dice the bell peppers and cook in remaining pan oils for 5 minutes.
4. Chop the cauliflower into florets, and then into rice-sized pieces. Alternatively,
purchase cauliflower rice or pulse cauliflower in a food processor.
5. Divide the cauliflower rice between 4 meal prep containers. Top with Tabasco
sauce and additional paprika. Top the rice with the chicken and bell peppers.
6. In a small bowl, mash the avocados with additional Tabasco sauce and paprika;
season with salt and pepper to taste. Divide between the containers or reserve
separately.
7. Store in the refrigerator for up to 4 days.
Yogurt & Berry Bowl
Nutrition Per Serving | Calories 550 | Fats 48 g | Protein 11 g | Net Carbs 10 g

Preparation Time: 5 mins

Servings: 2 servings

Ingredients
2 cups plain Greek yogurt
6 drops stevia (optional)
1 tsp vanilla extract
½ cup heavy whipping cream
4 large strawberries, chopped
2 Tbsp unsweetened coconut flakes

Method
1. Divide the Greek yogurt between 2 meal prep containers. Mix 3 drops of
stevia and ½ tsp vanilla extract into each one.
2. Pour ¼ cup cream on top of each yogurt portion. Top each with 2
strawberries and 1 Tbsp unsweetened coconut flakes.
3. Store in the refrigerator for up to 4 days.
Spinach and Egg Omelette
Nutrition Per Serving | Calories 440 | Fats 39 g | Protein 20 g | Net Carbs 2 g

Preparation Time: 5 mins

Cooking Time: 5 mins
Servings: 2 servings

Ingredients
6 large eggs
¼ cup salted butter
2 cups fresh spinach
2 tsp salt
2 tsp pepper

Method
1. Crack the eggs into a mixing bowl and whisk until combined.
2. Heat the butter in a large frying pan. Add the spinach and cook until
wilted.
3. Pour in the eggs and push gently around the pan until just cooked.
4. Divide between 2 meal prep containers and store in the fridge for up to 6
days.
 Substitutions
Common Substitutions For Common Foods / Allergies

Below are the best ways to substitute common ingredients. As there are many different types of allergens, I’ve
tried to include as many as I think is necessary for you to pursue any of my included recipes with ease. As
always, if there is something that is not on this list, please contact me for any further enquires.

Almonds Replace with pumpkin seeds or sunflower seeds

Almond Flour Can be replaced with coconut flour at a ratio of 4:1.
For example, 1 cup of almond flour is equal to a 1/4
cup coconut flour.
Heavy Cream Can be replaced with coconut cream at 1:1 ratio.
Make sure you use the full fat version.
Cheese Cheese is hard to replace unless you find a good product that tastes
like cheese. I really like Bio cheese which can be found here:
http://www.mylifebio.net.au/ - Otherwise omit
cheese from your recipe.
Butter Can be replaced with olive or coconut oil at a 1:1 ratio in most
cases.
Sour Cream Coconut yogurt or soy yogurt can be a good replacement for sour
cream. I usually don’t recommend using soy products, but If dairy is a
bigger issue, you’re definitely better off. Use a 1:1 ratio.
Cream Cheese Usually the sour cream substitutes above will also
work for cream cheese.
Milk Coconut milk or almond milk work best for this.
Make sure they are unsweetened and say so on the
packaging. Use a 1:1 ratio.
Yogurt Coconut yogurt or soy yogurt. As above, I usually
don’t recommend using soy products, but If dairy is
a bigger issue, you’re definitely better off. Use a 1:1 ratio.
Eggs For every egg required, add 2 Tbsp chia seeds or
flaxseeds soaked in 3 Tbsp water.
Coconut Oil Can be replaced with olive oil or butter at a ratio of
1:1.
Coconut Flour Can be replaced with almond flour at a ratio of 1:4.
For example, 1 cup of coconut flour is equal to 4
cups almond flour.
Shellfish If you are allergic to shellfish, I recommend replacing the protein
source with another type, like chicken or beef.
Beef Can be easily replaced with either chicken, pork or fish.
Pork Can easily be replaced with beef, chicken or fish.