Intro To Keto: Free 3 Day Keto Kickstart Meal Plan

Intro To Keto: Free 3 Day Keto Kickstart Meal Plan

Intro To Keto: Kickstart Keto Free 3 Day Plan via wannaliv.com
Intro To Keto: Kickstart Keto Free 3 Day Plan via wannaliv.com

The Keto Diet is one of those things where some folks will tell you they hate it (a lot!) or some who swear by that stuff!

Depending on what you’ve heard or what you’ve said, the fact remains that the Keto Diet is one of the popular diet choices by many across this country and the globe.

According to Google Trends, the topic “ketogenic diet” has been trending upwards and recently reached its peak over the span of the last 14 months.

What does that mean?

That means that people are using the Google search engine for topics and keywords pertaining/relating to the Keto Diet, helping it grow in popularity.

Well, it looks like this Keto thing isn’t going to go away anytime soon!

That’s probably why you decided to click here and see this post.

Because you may be interested in starting your very own Keto journey and lifestyle, with the help of this Keto kickstarting meal plan!

What is the Ketogenic Diet?

In order to keep things short and to the point, we’ve dedicated a whole post to the Ketogenic Diet.

If you’re a beginner who wants to learn more about the Keto Diet, then see this post: Keto Diet 101: A Beginner’s Guide

In that post, we open and discuss different aspects of the Ketogenic Diet for those who are interested in learning more about the Keto Diet.

But for the sake of this post, here is a quick summary of what the Ketogenic Diet is:

The Keto Diet is a high-fat, low carb, moderate-protein diet.

This is designed in a way that utilizes the body’s ability to metabolize triglycerides (aka fat) from the foods you eat and hopefully burn fat from the adipose tissue found in around your waste and other areas.

Basically, your planning to place your body in a particular situation called “ketosis”.

More info: What Is Ketosis?

Among the helpful benefits of the Keto Diet, unlike many other diets that seem to popup everywhere you go, the Keto Diet has been around for a very long time.

Keto Mexican Cheese Omelet

Intro To Keto: Kickstart Keto Mexican Cheese Omelet via wannaliv.com

For Day 3: Dinner

• 2 Large Organic Eggs

• 1 Tbsp. Olive Oil

• Organic Shredded Mexican Blend Cheese

Total Calories: 489 Calories

Fat: 41g

Carbs: 3g

Protein: 26g

Directions:

1) Coat the pan with olive oil. Low heat the pan over the stove-top.

2) Whip both eggs and half serving of shredded cheese in a bowl. Retain half serving of cheese for later.

3) Pour mixture into slightly heated pan. Raise the heat just below medium…

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Intro To Keto: Kickstart Keto Shopping List via wannaliv.com

Intro To Keto

Shopping List

Paleo Pancake and Waffle Mix by Birch Benders
Beyond the Equator 5 Seed Butter
Viva Naturals Organic Extra Virgin Coconut Oil
1 Chicken Breast
Olive Oil
Organic Butter
1 Garlic Clove
Garlic Powder
Organic Parsley
Organic Lemon Juice
Organic Spinach & Baby Spinach
Raw Almonds
1 Organic Onion
Simple Girl Salad Dressing
Raw Spinach Turkey Wraps
Organic Smoked Sliced Turkey
1 Avocado
Organic Red Leaf Lettuce
Just the Cheese Bars
Julian Bakery ProGranola Vanilla Cinnamon Cluster Cereal
Chobani, Plain Whole Milk Greek Yogurt
Dry Roasted Cashews
3 oz Smoked Wild Salmon
Organic Mayonnaise
3 oz Provolone Cheese
1 Organic Cucumber
Organic Bacon or Turkey Bacon
1 Dozen Organic Eggs
3 oz. Grass-fed Ground Beef
Crumbled Feta Cheese
Organic Heavy Whipping Cream
Organic Tomato Paste
6 oz. Organic Green Cabbage
Organic Shredded Mexican Blend Cheese
Spicy Split Pea Baked Falafel Chips by krispeas




Intro To Keto: Free 3 Day Keto Kickstart Meal Plan via wannaliv.com

Intro To Keto

Day 1

Breakfast

Paleo Pancake and Waffle Mix by Birch Benders



2 Pancakes

Total Calories: 140 Calories

Fat: 7g

Carbs: 11g

Protein: 7g

Viva Naturals Organic Extra Virgin Coconut Oil



1 Tbsp.

Total Calories: 130 Calories

Fat: 14g

Carbs: 0

Protein: 0

Beyond the Equator 5 Seed Butter



1 Tbsp.

Total Calories: 110 Calories

Fat: 10g

Carbs: 1.5g

Protein: 3g


Heat medium-sized pan over the stove with 1 tbsp. of coconut oil.

Cook pancake mix in this pan until both sides are golden brown.

Spread 1 tbsp. of Beyond the Equator 5 Seed Butter over each pancake.

Enjoy!

Lunch

Keto Chicken with Herb Butter

Intro To Keto: Free 3 Day Keto Kickstart Meal Plan via wannaliv.com

½ Chicken Breast

Total Calories: 418 Calories

Fat: 32g

Carbs: 1g

Protein: 32g

Recipe Link: https://www.dietdoctor.com/recipes/keto-chicken-herb-butter

Chopped Almond Spinach Salad

Intro To Keto: Free 3 Day Keto Kickstart Meal Plan via wannaliv.com

4 Cups: Organic Spinach

¼ Cup: Chopped, Raw Almonds

½ Cup: Chopped Onion

Total Calories: 216 Calories

Fat: 14g

Carbs: 10g

Protein: 10g

Simple Girl Salad Dressing

Intro To Keto: Free 3 Day Keto Kickstart Meal Plan via wannaliv.com

2 Tbsp.

0 Calories


Chop ¼ cup of raw almonds and ½ cup of onion.

Wash and rinse 4 cups of organic spinach.

Mix all ingredients together.

Spread 2 tbsp. of Simple Girl dressing, any flavor, over salad.

Dinner

Raw Spinach Turkey Wraps with Avocado & Lettuce

Intro To Keto: Free 3 Day Keto Kickstart Meal Plan via wannaliv.com

1 Raw Wraps Spinach

3 Slices: Organic Smoked Sliced Deli Turkey

½ Cup: Sliced Raw Avocado

6 Red Leaf Lettuce Leaves

1 Tbsp. Olive Oil

Total Calories: 372 Calories

Fat: 26g

Carbs: 12g

Protein: 16g


Cut avocado into thin slices.

Place 6 leaves of red leaf lettuce, 1 tbsp of olive oil, and ½ cup of sliced avocado into blender and blend lightly.

Lay three slices of organic smoked sliced turkey on top of the raw spinach wrap.

Spread the avocado and lettuce mix over the turkey slices and spinach wrap.

Add salt for flavor, roll wrap, and enjoy!

Snack

Just the Cheese Bars

Intro To Keto: Free 3 Day Keto Kickstart Meal Plan via wannaliv.com

2 Bars per Pack

Total Calories: 150 Calories

Fat: 12g

Carbs: 0

Protein: 8g



Intro To Keto: Free 3 Day Keto Kickstart Meal Plan via wannaliv.com
Intro To Keto: Kickstart Keto Julian Bakery ProGranola via wannaliv.com

½ Cup

Total Calories: 97 Calories

Fat: 4.5g

Carbs: 14g

Dietary Fiber: 12g

Protein: 12g

Chobani, Plain Whole Milk Greek Yogurt

Intro To Keto: Kickstart Keto Chobani Whole Milk Greek via wannaliv.com

½ Cup

Total Calories: 100 Calories

Fat: 4.5g

Carbs: 5g

Protein: 10g

Dry Roasted Chopped Cashews

Intro To Keto: Kickstart Keto Sincerely Nuts Roasted Cashews via wannaliv.com

¼ Cup

Total Calories: 197 Calories

Fat: 16g

Carbs: 20g

Protein: 10.5g


Mix all ingredients (Granola, Greek Yogurt, & Chopped Cashews) together.

Enjoy!

Lunch

Smoked Salmon Plate with Spinach

Intro To Keto: Kickstart Keto Smoked Salmon via wannaliv.com

3 oz Smoked Salmon

Total Calories: 702 Calories

Fat: 55g

Carbs: .5g

Protein: 52.5g

Recipe Link: https://www.dietdoctor.com/recipes/keto-smoked-salmon-plate

Dinner

Cheese Cuke Roll-ups

Intro To Keto: Kickstart Keto Cheese Cuke Roll-ups via wannaliv.com

3 Slices: (3 oz) Provolone Cheese

1 Tbsp. Mayo

1 Cup: Sliced Cucumber

Total Calories: 404 Calories

Fat: 31g

Carbs: 6g

Protein: 22g


Place all three slices of provolone cheese on a plate or cutting board.

Using 1 tbsp. of mayo, spread evenly on all three slices of cheese.

Roll up all three slices of cheese.

Cut and slice 1 cup of cucumber on the side.




Intro To Keto: Free 3 Day Keto Kickstart Meal Plan via wannaliv.com

Intro To Keto

Day 3

Breakfast

Crispy Bacon with Organic Scrambled Egg

Intro To Keto: Kickstart Keto Crispy Bacon via wannaliv.com

3 Slices

Total Calories: 351 Calories

Fat: 33g

Carbs: 1g

Protein: 11g

Intro To Keto: Kickstart Keto Organic Scrambled Eggs via wannaliv.com

1 Large Organic Egg

Total Calories: 75 Calories

Fat: 5g

Carbs: 1g

Protein: 6g

Tip: Use the same pan that you fried the bacon in for the scrambled egg.

Lunch

Hamburger with Creamy Tomato Sauce & Fried Cabbage

Intro To Keto: Kickstart Keto Hamburger via wannaliv.com

3 oz

Total Calories: 464 Calories

Fat: 39g

Carbs: 5g

Protein: 21.5g

Recipe Link: https://www.dietdoctor.com/recipes/keto-hamburger-patties-tomato-sauce-cabbage

Dinner

Keto Mexican Cheese Omelet

Intro To Keto: Kickstart Keto Mexican Cheese Omelet via wannaliv.com

• 2 Large Organic Eggs

• 1 Tbsp. Olive Oil

• Organic Shredded Mexican Blend Cheese

Total Calories: 489 Calories

Fat: 41g

Carbs: 3g

Protein: 26g


Directions:

1) Coat the pan with olive oil. Low heat the pan over the stove-top.

2) Whip both eggs and half serving of shredded cheese in a bowl. Retain half serving of cheese for later.

3) Pour mixture into slightly heated pan. Raise the heat just below medium.

4) After a few minutes, flip the omelet over on its other side.

5) Spread the rest of the shredded cheese over the top of the omelet.

6) Cook for another minute or two until the shredded cheese melts over the omelet.

7) Sprinkle some pepper and salt over the omelet.

Serve and enjoy!

Snack

Spicy Split Pea Baked Falafel Chips by krispeas

Intro To Keto: Kickstart Keto Baked Falafel Chips via wannaliv.com

5 Pieces

Total Calories: 130 Calories

Fat: 6g

Carbs: 8g

Protein: 5g


That’s the 3 Day Keto Kickstart Meal Plan for starters!

If you have any questions regarding the keto meal plan, please don’t hesitate to comment below.

2018-07-31T02:52:38+00:00May 9th, 2018|Ketogenic|0 Comments

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