10-Day Game Plan: A Quick Guide To Get You Started
Things you need to Consider
For beginners who are completely new to the Keto diet, there are a few things that I believe should be considered before jumping into it. This is because Keto diet is a strict diet that requires a lot of commitment. You will want to prepare yourself beforehand.
1. Identify the type of foods in a Keto diet
Following a Keto diet will require you to refrain from eating different types of foods that you are probably used to eating. First of all, remember that your carbohydrate intake is limited to 20 grams a day.
However, as a beginner, I would advice you to start between 20 to 30 grams a day so that your body can adjust better to the changes in food intake.
You must also note that the foods you should avoid are not only the famous high-carb ones like bread and pasta, but others like beans and vegetables also contain carbohydrates. Hence, you should avoid starchy vegetables like corn, peas, lima beans and potatoes.
The only foods that are purely carb-free are meat and pure fats like butter and oil. Remember that Keto diet is a high-fat diet, hence, you will need to prepare yourself for fat intake that is greater than your usual diet. Though increasing your fat intake can be an uncomfortable idea at first, it will help you to start small.
For example, you can begin by cooking with more oil. I would recommend you to search for various keto-approved recipes online. You will find that there are many tasty options.
2. Understand the Implications
You will need to understand that as with other diets, following a Keto diet comes with its own set of pros and cons. This will be explored below under the topic of advantages and disadvantages of Keto diet.
I advise you to keep yourself informed and a3. ware before you decide that you want to start any diet.
3. Special Considerations
There are special considerations for a few groups of people – those breastfeeding, those under medication for diabetes and those under medication for high blood pressure. If you fall under one of these categories, you will need to take precaution if you want to try a Keto diet.
For the breastfeeding mothers, Keto diet can be followed if you want to lose off excess weight. However, it is dangerous to follow a strict low-carb diet. Therefore, you should observe a moderate low-carb diet, with at least 50 grams of carbohydrate intake a day.
For people under medication for diabetes, the good news of Keto diet for you is that it can help to fight type 2 diabetes and help to control blood sugar levels. Generally, you may need to lower your insulin doses by 30-50% when starting a strict low-carb diet. However, the most important thing is to discuss this change in your lifestyle with your doctor.
For people under medication for high blood pressure, if you are taking blood-pressure medication while following a low-carb diet at the same time, you run the risk of getting low-blood pressure. Hence, do discuss with your doctor regarding your medication doses.
How to Get Started: 10-Day Meal Plan Suggestions
Being a beginner, one of the challenges I faced was not knowing what meals to take and worrying whether they would be too high in carbohydrate content or not.
Hence, let me make your life a little easier with 10 options for you to mix and match for your three main meals. You can use these suggestions for 10 days out of your Keto diet plan.
1. Scrambled Eggs
This is likely one of the simplest things that you can cook. Simply crack 2 eggs into a bowl, using a fork to beat them together while incorporating some salt and pepper. Then, melt 1 oz. of butter into a skillet or pan, being careful not to burn it. Pour in the egg mixture and stir until cooked. That is basically it, it takes less than 5 minutes and will only cost you 1g intake of net carbs.
2. Classic Bacon and Eggs
Fry 1 and a quarter oz. of bacon slices in a pan on medium heat then set aside on a plate. Using the same pan with the bacon grease, fry 2 eggs however way you like them, but I enjoy them sunny side up. You can also cut and throw in some cherry tomatoes. Sprinkle in some salt and pepper too. There you have it, 1g of net carbs in a lovely plate of classic bacon and eggs.
3. Keto Sandwich
Over medium heat, cook 2 sausage patties in a pan. Then, set it aside. These two patties will be your substitute for the “bread” in your sandwich. Place 1 tablespoon of cream cheese and 2 tablespoons of cheddar into a bowl and microwave for about 20 seconds to melt them. Slice a quarter of an avocado and set aside. Then, fry an egg in a pan.
Finally, assemble your sandwich by stacking the egg and avocado slices alternately in between the sausage patties, drizzling the cheese sauce in between the layers. This delicious sandwich has a net carbohydrate content of 4g.
4. Keto Coffee
Fortunately, coffee is allowed for consumption in the Keto diet! The Keto coffee adds more fat content compared to normal coffee. Combine 1 cup of freshly brewed coffee with 2 tablespoons of unsalted butter and 1 tablespoon of coconut oil. Blend this smoothly. This has 0 carbs!
5. Cheese Rolls
This is yet another simple and fast recipe for you to enjoy. Place 8 oz. of cheddar cheese slices on a cutting board. Then, cut 2 oz. of butter into thin slices and place them on each cheese slice. Finally, roll them up and you are ready to feast! This is a fast, high-fat meal that only contains 2g of net carbs.
6. Keto Pancakes
Combine 1 egg yolk, 1 oz of heavy whipping cream, a pinch of salt and a teaspoon of low-carb sweetener in a mixing bowl until you get a smooth mixture. Then, whisk in 1 oz of almond flour with a quarter teaspoon of baking powder well into the egg mixture. In another bowl, beat 1 egg white until soft peaks form, which means it will be slightly stiff.
Fold this into the initial egg mixture to get your final pancake batter. Take a non-stick pan and melt half a teaspoon of butter in it over medium heat. Use a spoon to scoop your batter onto the pan to fry your pancakes. Cook them around 3 minutes until lightly brown. This serving comes up to about 4g of net carbs.
7. Granola Bar
Prepare a quarter cup of chopped almonds, flaked coconut, pecans and sunflower seeds each. Mix them all together in a food processor. Once the mixture has a crumb-like texture, pour it into a bowl and stir in a quarter cup of dried cranberries to get your granola mix. Melt a quarter cup of butter together with a quarter cup of vanilla extract, a quarter cup of low-carb sweetener and a pinch of salt over low heat in a saucepan.
Then, pour this over the granola and stir well to get all the ingredients to clump together. Transfer the granola mix into a baking tray and press down so that it is compact. Bake this for about 20 – 25 minutes. This recipe makes 8 servings with 2g of net carbs per serving.
8. Mushroom Omelette
Start by cracking 3 eggs into a bowl, adding a little salt and pepper to it. Beat the eggs with a fork until you see froth. Melt 1 oz. of butter in a pan, not burning it, then pour the eggs mixture into the pan. Before the omelette is totally cooked, sprinkle in 1 oz. of shredded cheese and 3 diced mushrooms.
Finally, fold the omelette into half and remove from pan. This is a delicious, simple meal that is worth 4g of net carbohydrates.
9. Peanut butter Chia Pudding
Blend together 160ml of coconut milk, 160ml of almond milk, 3 teaspoon of sugar-free maple syrup, 2 teaspoons of peanut butter and a pinch of salt to an electric blender on high speed for about 10 seconds. Then, add in 60g of chia seeds to the mix and blend for 2 seconds on high speed. Leave the mix for 2 minutes and subsequently repeat thrice.
Finally, pour the pudding mix into 6 glasses and leave it to firm over-night. Enjoy with some fresh cream the next morning with each serving of 4g net carbs.
10. Sausage omelette
Heat half a teaspoon of olive oil in a skillet and add in a quarter of a small onion, diced. Cook the onions until browned, then stir in 3 ounces of sliced sausages.
Once the sausage is cooked, spread it out on the skillet. Then, crack in 2 eggs into the skillet. Stir the eggs into the sausage and season with a little salt and pepper. Remove from pan once the eggs are done. This meal comes up to 3.5g of net carbs.
1. Roasted Tomato Soup
Drizzle some olive oil, salt and pepper onto half a pound of fresh tomatoes with 2 garlic cloves on a baking tray. Put them to roast for about 20 – 30 minutes. Proceed to blend the tomatoes and pan juices, adding in 1 cup of chicken broth. Then, strain the tomato mix into a saucepan and whisk in another cup of broth together with a quarter cup of heavy cream. Let this simmer on medium heat for about 10 minutes. This soup comes up to about 5g of net carbohydrates.
2. Halloumi Cheese Salad
Cut up 3 oz. of halloumi cheese into slices and grill them for about 4 minutes. Then, wash and cut up 1 whole Persian cucumber and cherry tomatoes and place them on a plate. Throw in 1 oz. of chopped walnuts and a handful of arugula lettuce, also known as rocket. Dress your salad with some balsamic vinegar and olive oil, then place the grilled halloumi cheese on top! This serving has 7g of net carbohydrates.
3. Maple Apple Pork Chop
Season 1 boneless pork chop with salt and pepper and fry it on a skillet over medium-high heat until brown. Transfer the pork chop to a baking tray lined with foil and add a cup of broccoli, chopped. Bake for about 30 minutes. While waiting, melt 1 tablespoon of butter in a small skillet on medium heat, adding half a cup of sliced apples. Throw in a pinch of thyme as well. Toss the skillet to coat the apple slices in butter until just brown, then stir in 2 tablespoons of water, 1 tablespoon of sugar-free maple-syrup and a pinch of ground cinnamon. Let this simmer until apple slices are softened. Finally, serve your 10g net carb dish of pork chop with broccoli on the side, topped with maple-spiced apple.
4. Pumpkin Soup
Take a saucepan and pour in 1 cup of canned pumpkin puree, a quarter cup of coconut milk and 1 cup of chicken broth. Whisk until smooth under medium heat and bring to a boil. Reduce the heat and let it simmer until cooked for about 10 minutes. Stir in half a teaspoon of dried sage, salt and pepper. Transfer the soup into 3 bowls. Each bowl serves 6.5g of net carbohydrates.
5. Keto Salad
Start by cutting up 2 oz. of goat cheese and baking it until it turns golden. Set that aside and fry 2 oz. of bacon until crispy. Then, cut half an avocado into pieces and plate it on top of some arugula lettuce or rocket. Add the baked cheese and fried bacon to the plate. Throw in some walnuts as well. Dress the salad with 1 teaspoon of lemon juice mixed with 2 tablespoons of mayonnaise, half a tablespoon of heavy whipping cream and 2 tablespoon of olive oil. Drizzle this onto the vegetables and enjoy your salad of 6g net carbs!
6. Salmon & Avocado
Cut an avocado in half and remove the seed. Place a spoonful of mayonnaise in each hollow of the avocado. Then, top them off with 3 oz. of smoked salmon and sprinkle salt and pepper. This quick dish is worth 6g of net carbs as well.
7. Chicken Patties
Chop up 2 cups of cooked chicken thighs and place them in a food processor. Once they are shredded well, transfer to a large bowl and add a quarter cup of ground flaxseed.
Also throw in 2 whisked eggs, 1 tablespoon of nutritional yeast and a quarter of a small onion, diced. Mix this well while stirring in some salt, pepper and chilli powder. Split this mixture into 4 and shape them into patties by hand. Fry them over medium heat in a skillet with olive oil. Each patty only has 1g net carbs! I enjoy it with lettuce and cherry tomatoes.
8. Caesar Salad
First, prepare the salad dressing by mixing a quarter cup of mayonnaise, the juice of a quarter of a lemon, half tablespoon of Dijon mustard, half a chopped garlic clove and 1 tablespoon of finely chopped anchovies. Set this aside to chill in the fridge. Now, prepare the salad by seasoning 5 oz. of chicken breasts with salt and pepper. Cover it in oil and bake it for around 20 minutes until cooked. Fry 1 and a half oz. of bacon until crispy.
Then, plate up 3 and a half oz. of lettuce, placing the chicken breasts on top in slices followed by the bacon. Finally, drizzle on the salad dressing and sprinkle on some parmesan cheese. Enjoy your 4g net carb Caesar Salad.
9. Chicken Wrap
Dice up a quarter of a red bell pepper, a quarter of a green bell pepper and 2 stalks of celery. Melt 1 tablespoon of butter in a large pan over medium heat and add in the diced vegetables. Cook for 5 minutes until they start to get tender.
Then, add in 1 lb of boneless chicken thigh without skin, 1 teaspoon of onion powder and half a teaspoon of garlic powder. Stir fry the mixture and season with salt and pepper accordingly. Remove from the pan and stir in a quarter cup of bleu cheese and a scallion, chopped. Spoon a few tablespoons of the mixture onto lettuce leaves and enjoy it as a wrap! This recipe makes 4 wraps, with each wrap having 1.5g of net carbs.
10. Fried Ling
Add 25ml of oil, half a tablespoon of lime juice, half a teaspoon of fish sauce, half a tablespoon of chopped fresh dill and half a teaspoon of ground turmeric into a bowl. Marinate a ling fish fillet of 200g in this for at least an hour. Then, fry the fillet in a pan with some olive oil for 3 minutes on each side until cooked. Sprinkle on some salt and pepper for seasoning.
Finally, serve your fried ling dish with some cherry tomatoes and a quarter of avocado on the side. This dish comes up to 6g of net carbs.
1. Beef Pie
Fry 1 lb of ground beef, a quarter cup of chopped onions, 3 cloves of minced garlic and half a cup of celery in a large skillet. Once the meat is cooked, turn off the heat and stir in 1 cup of chopped tomatoes. Spread this onto a casserole dish. Blend together 2 oz. of riced cauliflower, 1 cup of heavy cream and 1 and a half cup of shredded cheese until you have a mushy texture. Then, spread it over the meat. Bake this for about 40 minutes. Then, cut into 6 servings and enjoy 6g of net carbs per serving.
2. Lemon Asparagus Chicken
Start by lining a baking sheet with foil, coating it with olive oil. Place 0.25 lb of boneless chicken breasts without skin and 0.25 lb of asparagus on the foil and drizzle on olive oil. Season them with salt, pepper and garlic powder. Slice up a quarter of a lemon and cover the chicken and asparagus with it. Pop this in the oven for about 15 minutes then add half a tablespoon of butter. The chicken should be ready after about 5 more minutes. Remove from oven when it is cooked and plate up. I like to sprinkle a little grated cheese on top of the dish as well. This comes up to about 3g of net carbs.
3. Pepperoni Pizza
Start with preheating the oven at 200 degrees Celsius. Then, prepare the pizza crust by stirring 2 eggs and 3 oz. of shredded mozzarella. Spread this into a circle over a baking tray lined with parchment paper. Bake it in the oven for about 15 minutes till golden. While waiting, cut up 2 bacon strips and fry the bacon bits. Once the crust is done, set aside to cool while leaving the oven on. Spread 1 and a half tablespoon of tomato paste onto your crust, sprinkling some dried oregano, 2 and a half oz. of shredded cheese and bacon bits on top.
Then, place 1 oz. of pepperoni to top them all. Pop this back into the oven for about 10 minutes at 225 degree Celsius. Make sure the pizza turns a golden brown and does not burn. Finally, enjoy your home-made pepperoni pizza worth 8g of net carbs!
4. Cheesy Broccoli Salmon
Preheat your oven to 200 degrees Celsius. Then, cut up 1 lb of broccoli and soak in salted hot water for about 3 minutes, making sure the texture and colour is maintained. Drain the broccoli and set aside to cool. Once cool, place broccoli, 2 oz. butter, salt and pepper in a greased baking tray. Grate 5 oz. of cheddar cheese on top of the broccoli and bake for 15 minutes.
While waiting, season 1 and a half lb of salmon with salt and pepper. Melt a lot of butter in a pan and fry the salmon. Finally, plate up your fried salmon with the cheesy broccoli on the side. This recipe makes 4 servings with each serving at 6g of net carbs.
5. Lamb Meatball Dish
Place 200g of chopped cauliflower into a food processor until it becomes rice-like. Then, cook it in a covered pan for about 5 – 10 minutes with olive oil, salt and pepper. Set aside when done. Combine 1 lb of ground lamb, 1 egg, 1 teaspoon of garlic powder, 1 teaspoon of paprika, 1 teaspoon of pepper and 1 teaspoon of salt in a large bowl.
Use your hands to mix this and form the meatballs. You should be able to make 12 meatballs. Then, fry half a small onion, chopped. Once translucent, add in 4g of garlic, minced. Add in the meatballs to the pan and fry until cooked. Finally, divide the cauliflower rice into 4 portions and add 3 meatballs to each. Sprinkle on a little goat cheese and lemon zest to top it off! This dish comes up to 3.5g of net carbs.
6. Tortilla Wraps
Beat 2 eggs together with 2 egg whites until they are fluffy, then add in 6 oz. of cream cheese and continue to beat to a smooth consistency. In another bowl, mix together a pinch of salt, 1 and a half teaspoon of ground psyllium husk powder and 1 tablespoon of coconut flour. Add this dry mixture into the egg mixture and beat until combined. Leave this batter for a few minutes to thicken.
Then, spread this batter in a non-stick pan over medium heat and fry the tortillas. Set aside when done. This recipe makes 3 tortillas. Heat the pan again to place a tortilla in it, sprinkling with 2 oz. of cheese and half oz. of spinach. Let the cheese melt and remove tortilla from pan. Roll it up and enjoy! Do this for all 3 tortillas which have 5g of net carb in each.
7. Meatballs in Tomato Sauce
Combine 1 lb. of ground beef, 1 clove of minced garlic, half a cup of shredded mozzarella, 2 tablespoons of chopped parsley and one beaten egg in a large bowl. Also add in some salt and pepper. Then, form this mixture into 16 meatballs by hand. Cook the meatballs in a skillet over medium heat using olive oil. Once cooked, set aside. Using the same skillet, make the sauce by first frying 1 medium onion, diced. Once translucent and soft, add in 2 cloves of garlic, minced followed by 1 can of crushed tomatoes. Sprinkle on some dried oregano, salt and pepper.
Lastly, add the meatballs back into the skillet, cover it and let it simmer for about 15 minutes. Divided into 4 portions, each portion comes up to 7g of net carbohydrates.
8. Creamy Chicken
Cook 1 and a half pound of boneless chicken breast without skin in a large skillet over medium-high heat for about 6 – 10 minutes. Once cooked, set aside. Then, prepare 1 cup of heavy cream, half cup of chicken broth, 1 teaspoon of garlic powder, 1 teaspoon of Italian seasoning and half a cup of parmesan cheese. Mix these all in the skillet and whisk over high heat until it reaches a thick consistency. Then, add in half a cup of tomatoes and 1 cup of spinach. Finally, add back the chicken breasts. This dish can be enjoyed in 3 servings, with each serving having 4g of net carbs.
9. Pork Chop
First, preheat your oven to 190 degree Celsius. Season 2 pork loin chops in salt and pepper. Then, combine half a stick of butter, 1 clove of garlic, minced and half a tablespoon of fresh rosemary in a bowl to make garlic butter. Fry the pork chops in a skillet over medium-high heat until golden then brush with the garlic butter.
Then, bake the pork chop until cooked through for about 10 minutes. Finally, serve the dish with more garlic butter and with some lettuce on the side! This dish only has net carbohydrates of 1.5g!
10. Cheesy Cauliflower
Cut 8 oz. of cauliflower into florets and add them into a bowl with 1 tablespoon of water. Cover with cling film and microwave for about 6 minutes until soft. Drain the excess water and set aside to cool. Then, place the cauliflower in a food processor and mix with 2 tablespoons of butter, a pinch of garlic powder and 2 oz of sour cream.
Once everything is mashed up, remove to a bowl and add in 1 tablespoon of chives. Mix in a quarter cup of cheddar cheese, salt and pepper. Then, top the cauliflower mash with another quarter cup of cheddar cheese and microwave a few minutes to melt the cheese. You can also fry some bacon bits to put on top of the cheese. I would split this dish into 2 servings. The net carbohydrate content of each serving is 7.3g.
These meals are mostly simple and not very time consuming to make, so I recommend you to give them a try! It can help you to keep track of your daily carb count as well. There are also a few tips that you can note in preparing your meals for this diet. One tip is to freeze your leftovers! If you have prepared more than 1 serving, save the rest for another day so that you avoid wastage and save the time to prepare another meal.
A second tip is to repeat your recipes! You do not need to stress yourself out in trying to come up with a different recipe for every meal. Feel free to repeat your favourite recipes. You can also swap your breakfast recipes for lunch or your lunch recipes for dinner. There is no rigid formula as long as you maintain your daily carb count.
A last tip for you is that you can feel free to skip a meal if you are not hungry! This is not a requirement, but it is allowed because it is normal for hunger to diminish quickly when you are under a Keto diet. An example is to skip breakfast and just enjoy a cup of coffee. Skipping meals help you save time, money, and most of all increases the effectiveness for weight loss or diabetes. If you are hungry, however, do not force yourself to skip a meal!
About The Author
Losing weight has always been a hard thing for me. I would stick to a strict diet, eating as little as I possibly could to only lose a few pounds. Sadly, after a sweet buffet dinner, I would gain all the “lost” weight back. Keto Diet allows me to consistently lose and maintain my weight while enjoying the most fattening food I can possibly imagine. Let me show you how.