One of the most beneficial things you can do to set yourself up for success on a keto diet, or any diet for that matter, is to be prepared! This keto meal prep as well as our Keto Meal Prep For Weight Loss Course are resources we've built to help you succeed. It's time for you to unlock this extremely powerful tool and start reaping the benefits.
Video Walk Thru
Here's is the walk thru video for how to cook everything needed for the keto meal prep!
This is an example day of eating video for the meal plan. The attached package has guidelines for how to adjust the meal plan to your caloric needs. Be sure to download that prior to starting!
5 Benefits of Keto Meal Prep
- Save Money
- Portion Control is Automated
- Save Time
- Less Decisions
- More Energy Spent Elsewhere
This is probably the biggest reason to take the plunge into meal prepping. It will save you so much money! You'll be buying less excess food, eating everything that you buy, and you'll be buying in bulk. Now that's a three pronged approach to keeping your pockets full if I've ever seen one.
You will start portioning everything out on the weekend, so you don't have to play the guessing game of how much you should be eating during the week. When you measure out your food in advance you're going to be much more precise than when you measure it out at 9pm on an empty stomach. Let's face it, at 9pm you're throwing a couple extra slices of bacon onto your meal.
If your biggest obstacle is the amount of time it takes to cook healthy food on a daily basis then you're in the right place. Keto meal prepping usually takes about 1-3 hours and you've got everything you'll need for the week. That can break down to as little as 2.4 cooking time minutes per meal!
The less decisions the better. Try choosing a show to watch on Netflix is nearly impossible. Put your dietary decision making on autopilot. If you don't have to make a decision then it's awfully hard to decide to eat a donut. 🙂
This is the benefit that I love most about keto meal prepping. You have so much more mental space available since food isn't consuming such a large portion of it. Personally, my productivity skyrockets when "what am I going to eat for dinner" doesn't pop into my brain 6-7 times a day.
About This Keto Meal Plan
This is a five-day, 1550 calorie meal plan centered around one of the most delicious foods on earth, Mexican Shredded Chicken! This keto meal prep is set to deliver two large meals and one snack. This is more than just a meal plan though. There's tons of supplemental material included to give you full clarity on what meal prepping is all about. Here's a quick run down of what we've got here for you:
Get The FREE Meal Plan + Shopping List
- 5 Day Keto Meal Plan
- Keto Meal Prep Video
- Full Day of Eating Video
- Calorie Adjusted Meal Plans
- Printable Cooking Instructions
- Printable Shopping List
Why This Keto Meal Prep Works
This plan works for a few reasons. The first being that the nutrition adds up to a macro-nutrient split that promotes a state of ketosis in your body. By maintaining a state of ketosis, through this plan, you’ll be the recipient of a host of benefits. Second, you won’t feel restricted with this plan. You’re eating delicious, satiating foods that will make for an overall pleasant experience and naturally correct eating habits over time. The last reason is the convenience. This can be a problem for a lot of people starting a keto diet. There’s not a whole lot of grab and go keto meals or snacks and that can lead to reaching for a convenient high carb snack. This plan is based around meal prepping, which means you’ll always have a keto meal waiting for you in the fridge when hunger strikes!
What's on the Menu?
Breakfast - Keto Meal Prep for busy mornings
Nothing! That's right, we're skipping breakfast. This is the part where a small percentage of you recite the old breakfast cereal marketing slogan about breakfast being the most important meal of the day. It's not!
That being said..there are no rules for this meal prep. Meal timing is something that you should constantly be experimenting with and figuring out what works best for you. You can split the two large meals into four smaller meals if you want to. We're simply providing you a canvas on which to paint.
Worth noting is that this meal plan is 68% fat and 27% protein. That is in the general range that will work for most people. Lots of people find success at 75%+ fat. If you're on of those people then adding a Bulletproof Coffee to this meal plan makes a lot of sense. The attached material will have recommendations on how to do this.
Lunch - Look forward to it
Now we're getting to the good stuff! This keto meal prep is built on one of our favorite recipes on our blog. That recipe can be found here. BUT, we've also included it in the printable materials below. The recipe on our site is a general recipe while the one included below is specific to this meal plan. Use the one in the attached materials!
Mexican Shredded Chicken Salad! It can't get any easier and tastier than this. We're putting a big portion of shredded chicken on top of a bed of lettuce. Adding in some avocado and cheddar cheese and bathing it all in oil.
Nutrition(Standard Plan)
Calories: 772
Fat: 59g
Protein: 48g
Carbs: 19.8g
Fiber: 15g
Net Carbs: 4.8
Dinner
Note: All of the nutrition and quantities provided in this blog post are for the "standard" meal plan. The attached materials have meal plans scaled to your specific calorie level.
Shredded Chicken and Cauliflower Rice! This is my personal favorite keto meal prep. We've got a big bed of cauliflower rice topped with another serving of shredded chicken. That's not all though, we're going to add a tablespoon of butter each day when we reheat it. This not only adds a delicious buttery flavor which ties the whole dish together, but also adds some much needed fat to this meal.
Nutrition(Standard Plan)
Calories: 500
Fat: 33g
Protein: 40.4g
Carbs: 16g
Fiber: 6g
Net Carbs: 10g
Dessert - Yes, you can plan for it
Call it a snack if it makes you feel better about yourself! This keto meal plan is capped off with a dynamic treat that's sure satisfy. Everyone loved our low carb mug cakes so much that we decided to include one in this meal prep. Granted, this a super duper simple one, but that's what makes it perfect for meal prep!.
Peanut Butter Mug Cake! We love making mug cakes and want to start sharing our secret trove of keto mug cake recipes with all of you! This is the absolute most basic one we have. Lots of people like to avoid peanuts on keto, and if you're one of them this can easily be made with almond butter.
Nutrition(Standard Plan)
Calories: 271
Fat: 20.8g
Protein: 14.2g
Carbs: 5.4g
Fiber: 2g
Net Carbs: 3.4g
Possible Substitutions
The tough part about creating a meal plan and doing a big keto meal prep is making it accommodate all different types of tastes and preferences. Part of our solution to this problem was to do a bunch of keto meal preps that cover just about every dietary preference you could think of. If you’d prefer to try changing this one up to fit your needs, here are some potential changes you could make:
For A Dairy Free Keto Meal Prep
This prep is pretty light on the dairy to begin with, so removing it completely isn't much of a challenge. The first point of contention would be how you feel about ghee. Lots of dairy free ketoers eat it, but some don't. With that in mind, here's some options:
Remove cheese from salad and add one of the following:
- 1T extra oil.
- 80g extra avocado.
- 3/4 ounce of almonds.
- 2-3 slices of bacon.
Remove additional butter from dinner and add one of the following:
- 1T olive oil
- 1T Coconut Oil
- 1T MCT Oil
If you would also like to substitute for the ghee used in the cooking process the best substitutions are coconut oil of avocado oil.
Skip The Peanuts
This is an easy one. If you want to eliminate peanuts from your keto diet you can simply use almond butter in place of peanut butter for the mug cake. It will turn out exactly the same, just more almondy!
I Can't Find The Right Chiles
These chipotle chiles in adobo sauce really take this prep to the next level. However, there is no shame in substituting for them and remaining a level below perfection. Everyone will point and make fun of you but I'll be your shoulder to cry on. You can dice up a couple of jalapeños and a tomato, or you could throw in a can of green chiles. You have to replace both the spice and the sauciness of these peppers, so keep that in mind!
I Hate Avocados
Well you just lost your keto card, but you should be just fine when it comes to executing this meal plan. Add an extra serving of cheese and oil to your salad and you're good to go. If you want to get gangster with it you could even throw a few slices of bacon in for good measure. Just make sure the nutrition of the items you're substituting match up pretty well with that of an avocado. Don't stress if it doesn't align perfectly. Close is good enough.
What If I Don't Eat 1550 Calories?
Don’t worry! We’ve got you covered with a variety of printable meal plans and shopping lists specifically for you! You just have to sign up below and we’ll email you a copy of our plans for different calorie levels.
What If I Don't Know How Many Calories To Eat?
The beauty of a ketogenic diet is that you often don’t need to be too exact with your calories. You can just keep carbs low, fat high, and everything works itself out over time. If you want to figure out how much you should be eating (it’s worth knowing), then try our Keto Macro Calculator. It takes about three minutes to calculate and there is a how-to video explaining how to come up with an accurate calculation.
Get The Free Keto Meal Plan
Get The FREE Meal Plan + Shopping List
Take It To The Next Level
If you find this type of keto meal plan beneficial and want to take it to the next level with over 2 hours of cooking videos and a proven 50 day keto weight loss program then be sure to check out Keto Meal Prep For Weight Loss.
Step-By-Step Cooking Instructions
Detailed instructions for how to prepare each meal and exact ingredient amounts so you know you’re getting the right nutrition.
Printable Shopping List
Quick and easy printable shopping list so you can grab everything in one trip to the store and start this keto meal prep asap!
Calorie Adjusted Keto Meal Plans
Meal plans for a variety of calorie levels. If you need more or less than 1550 calories a day(and chances are you do) then this is what you’re looking for.
Matt
How many cups of cauliflower rice? How much chicken for dinner? I have been up and down on wieght for the past month and can’t get on a losing track.
Pete
Did you download the meal plan pdf? It’s all in there.
Hi Matt. I don’t see where to download the meal plan PDF for the Mexican chicken meal prep. I have requested it to be sent to me four times, but I never receive it. I don’t know if it’s a glitch at my end or yours. If you could please send that to me I would sure appreciate it. I have no recipes for this great prep.
Hi, I was wondering what I could use instead of chipotles in adoboe sauce, for flavor. I have a really sensitive stomach…
You want to stay away from spice then? You could try some low carb barbecue sauce if you can find it! We have this recipe as well.
Looks great guy’s!
What if I’m really lazy and use a whole rotisserie chicken with the sauce. Would that work?
That could work. The sauce is better when cooked down for a while though 🙂
Do you recommend any particular type of storage containers? I’m looking at purchasing some but it’s so hard to tell which are good quality, won’t leak, etc. What works best for you two?
We like these: http://amzn.to/2mDIUbd
We generally like the single compartment ones better than multiple compartment containers.
Regular lettuce gives me horrible heartburn. Would subbing spinach be an issue or change the counts?
You can substitute spinach, no problem!
i’m not megah or matt (clearly), but i think subbing spinach would be great, if not just for the added nutrients (esp vitamin a). from googling, spinach doesnt add many net carbs (1.1 carbs total with .7 from fiber) in a cup, and a cup is just 7 cals. I might do that even though i have no issue with regular lettuce just for added fiber, nutrition, and to shake it up between the days.
Is the meal plan for one person or two people? I just need to know if I should double the quantities.
1 person!
Thanks! I’ll double the list then.
you guys are awesome! thank you!
Thank you!
Would you say the spiciness would be like a mild, medium or hot salsa? I could do mild but if it is more what can I do to just give it a mild kick? Thanks so much!
Don’t add in the Cayenne pepper and it will be mild. It is pretty spicy normally.
Love you guys! Just want to confirm– to enter the meal prep challenge, we have to make both the shredded Mexican chicken and a mug cake?
Ya, and email us a picture or 2!
Hi guys, I am in the challenge, just finished cooking chicken, it smells amazing. I am on mug cake. If I make all five cakes in one day, are they going to be ok for five days? Or is it better to make one pre day?
Making 1 each day is best!
I had such an incredibly fun time working on this meal prep. The high point was the chicken recipe.
My husband loves it! I was so happy he helped me, and that he likes it too. He is thinking of making a big batch for his football friends. They don’t do low carb, but tbey will love it!
Thanks!
That’s great to hear Virginia!! Meal preps like this are great because your non keto family can throw it in a tortilla and have a different dinner!
Hello,
I am so sorry I cancelled on the meal plan. I just found the other meal plans did not live up to the mexican chicken meal plan. It was awesome! I did love the spinach smoothie though! I will sign up for the next wave of meal plans, because you guys are great at what you do! Please forgive me. I look forward to your next meal plan sign ups!
hey matt/megha, would yall prefer pictures and text over a lil baby vlog with clips of cooking it/tasting it? thanks for this dope challenge!
Baby vlog would be awesome!
Great job guys. You are my go to website for keto recipes and information. I am doing my first meal prep and am excited. I am joping to win.
Just finished up the meal prep last night and sent some pics. Thank you for all of the hard work you put into the videos and recipes. I had the mug cake with keto coffee this morning now it’s time to dig into my taco salad!
Yay, you’re in! Best of luck.
You guys are great! I am not 100% Keto but have been trying to eat low carb. I have found a lot of your recipes very helpful!
Thanks Jessica!
How do you adapt the meal prep for family dinners? We eat dinner together every night as a family and I struggle with pre-preparing meals like this and making enough to feed the whole family.
Heather, a good option could be to prep a few major components on the weekend and then make a few sides or change up the dinner each night. An example could be making a big batch of this shredded chicken. Then monday you make taco salads, tuesday you make stuffed avocado’s etc. You can even make a side of some rice or something if your family isn’t all keto. Hope that helps!
Finally!! Straight forward, completely idiot proof advice and tips. I’m really thankful for your page and videos. Well done!! My favourite line ( and really the line that says it all) ‘I’m just a normal person.’ Love it!!
Thanks so much Stacie! Glad you’re liking our stuff 🙂
Hi!
I have started a Keto diet (and watched a lot of your Youtube vids) about a month ago. My goal wasn´t really weight loss, but I had other issues, like daily headaches, and I realized that it was connected to when I ate, and I ate a lot of carbs. Not sugar or unhealthy stuff, but a lot of oatmeal, fruits, veggies, rice and a “normal healthy diet”.
Anyway, I have noticed a big difference already, my headaches are almost gone, I have lost some weight, I am less hungry and I don´t drop and get crazy hungry like I use to.
But now I am starting to doubt if I can keep it up.I don’t eat meat and find it hard to think of things to eat and am loosing inspiration and thinking that I might have to give up on this diet soon!?
I do eat fat fish and eggs and that is what saves me I think! However I feel like I eat the same things all the time, it´s kind of; eggs, coconut oils, broccoli, spinach, ruccola, fat fish, nuts, coconut milk, avocado, cheese, cream. All day and every day!! 😉
I have not been great at following recipes or keeping track on my macros, I just wanted to kick-start the whole thing, but now I feel the need to take it a step further, otherwise I think it will be hard to keep up for me.
Do you have any tips or recipes for someone who really want´s to keep it up but am struggling and doubting!?
Thank´s and sorry for the long comment! (my friends think I´m crazy for eating like this so I can´t really talk to anyone about this! 😉 )
/Sophia
Sophia, I guess it depends on why you think you’re struggling. A lot of people find that having a lot of the same meals makes it easier to stick to the diet.
Are you a member of any online communities? I think that could really help you. Interacting with a bunch of like-minded people and learning from them is a great way to stay motivated and learn. We have a facebook group that’s great for this: https://www.facebook.com/groups/1333110553449320/
I don’t like meat. What would someone substitute meat with?
You could try this meal plan
hi Matt
this is my first time trying it and i am little apprehensive about eating so much fAT..
In how much time it takes to see result ?
It could be anywhere from a couple days to a week or two. Your apprehension is understandable! You should join our facebook group – keto connection – and you can answer questions and see others results!
Been watching your videos on YoutTube researching Keto. Tomorrow will be the end of week 1 for me and my wife is going to start as well. Trying to find ways for her to be able to eat keto while working 12 hour shifts at the hospital in Labor and Delivery. There are times she doesn’t get lunch because of being so busy. Do you have any suggestions for her? Thank you very much
John & Kim
Does she have access to a work fridge? I usually bring leftovers to work in a refrigerated lunch box. If we don’t have leftovers I’ll bring hardboiled eggs, nuts, sardines, sometimes I make keto bread to bring. Hope that helps!
I love this so much! Can’t wait to meal prep this goodness. Just one (likely annoying, sorry) question–do you think you could accomplish the chicken recipe in the slow cooker? Maybe with a bit less liquid? Thanks so much!
Absolutely! We might have even used a slow cooker if we had one haha, but no room in our kitchen. When we move we are definitely investing in one so we will have more slow cooker recipes!
hi, i just made my first keto bread and i am very happy with the result. Thumbs up to you guys.
Hi, on occasion I see a 503 website error when I arrive at this webpage. I thought you may wish to know, regards
How’s things?, sometimes I see a 500 server error when I view your webpage. Just a heads up, regards
How’s things?, sometimes I get a 404 server error when I browse your website. Just a heads up, best wishes
Thanks, we will look into it!
Does the meal prep cover 2 people or just 1?
Just 1 person!
Hey Guys,
So here I am meal prepping for the week ahead using the downloaded PDF for your shredded chicken meals and I’m fairly certain there’s a few typos in here and I hope you can get back to me today so I can finish my prep.
In your PDF, it states on the shopping list to get 30 oz of romaine (which I did buy) yet in the meal prep instructions, it says I need 25 cups of lettuce, 5 cups per meal times 5 days. There’s 8 oz in a cup, so I would have needed to buy 200 oz of lettuce, not 30 oz.
So, you can see my confusion…what is the proper amount of lettuce?!
Thanks!
Answered via email!
I really wanna try this plan…maybe its for me. I tried on my own..but it became overwhelming and i began to binge and eat out of control. Like I was this greedy person. From April 17, 2017 to today , I lost 6 lbs. and gain 2 lbs..in total only 4lbs.
Four pounds is a great start Michelle! It can be overwhelming and tough, especially when doing it on your own, but if you can find someone to do it with or maybe if you ease into the diet you’ll have better luck. You can start with keep carbs under 100grams and work your way down!
OK so I’m cooking for 4 people. 2 of us want to lose weight and 2 are underweight and are interested in Keto for clarity and performance issues. How easy is your plan to adjust amounts/servings for different caloric needs… We have a wide range. 50 yr old woman wanting to lose 20ish lbs and increase athletic performance to maintain lean muscle mass. 28yr male, needs to lose body fat but not necessarily weight. 28yr mal e struggling with energy and low T. 22yr old male struggling with energy/sleep and trouble adding weight/muscle.
Yeah fun for us huh? 😀
I know it’s a lot to ask of a meal plan but I’m willing to pay for the right plan that is able to work with our myriad of issues 😀 We’ve been attempting Keto from recipes and some pluck, but not going to be sustainable as is and I’m worried I’m eating too much and their not eating enough. Not to mention we are def. not adapting and struggling with energy.
Appreciate all you do : D
Aminda,
Our meal plans are relatively easy to customize for the needs of any individual. It can get a bit complicated when you start needing to prep for 4 people with different needs. It’s just a lot of variables. It can definitely be done, but it may be tough to 4x some of the recipes. For example, a casserole that is sized for 1 person will be tough to 4x the recipe.
The course has a money back guarantee, so it doesn’t hurt to give it a try. Also, if you’d like to schedule a call with us at any time we can go over some options for your situation and try to get you headed in the right direction!
Hello, are you looking for new reps/ambassadors in the southern region? If so I’m interested in your company product and are available. I also follow the Ketogenic diet as a healthy lifestyle change of nutrition. In addition, my background in the fitness industry includes being a 3x Olympian & 3x IFBB Pro winner; I’m a retired Army Drill Sgt and have the free time to assist your company on product sales, advertisement and such.
POC: Candrea J Adams.
Women’s Physique IFBB Pro.
404 578 0869
IG & [email protected] J Adams IFBBPro
Hey Candrea,
We don’t currently have any ambassadors, but it is something that we will look into having in the future. If you want to email us at [email protected] we can try to set something up.
I love your simple meal prep plans. Takes so much confusion out of Keto dieting. I did the roast chicken last week, going to do the Mexican shredded chicken this week. And I got my whole chickens for $.77 a pound!!!
Thank you so much for such an easy uncomplicated way to lose weight.
We’re glad you’re liking the Sharon! We have a new one in development right now too! Also, check out our meal prep course we offer. It includes 10 unique meal preps and some additional materials along with an accountability/motivational private facebook group.
I am a type 1 diabetic and I need to lose about 30 pounds. I did the macro calculator and it has me eating 1600 calories a day. this seems like a bit much. Should I just begin with that many calories and then adjust?
Did you calculate a calorie deficit? If you are wanting to try keto for weight loss then you might want to input a 15%-20% calorie deficit.
So I downloaded the printable meal prep and I was curious if it is for 1 person or 2? Based on what it looks like, it’s for 1 person. I’m trying to plan my week for 2 people & hoping to save some money. Thanks!
The meal plan is for 1 person but can easily be adjusted to suit 2 if you double it.
I don’t like eggs what can I eat in place of them?
You can add more meat/oil in the rest of your meals to compensate for that. Or try a different breakfast recipe entirely.
What do y’all drink for these? I’m trying to cut diet sodas but have trouble finding something else other than water.
We also use Stur which is a stevia sweetened liquid enhancer in our water!
Thanks for this resource. Going to hope to start Keto next week.
This looks super easy and tasty. Want to thank you guys for taking your time to put all of this together for those of us that like the easy way out. One question, is it possible to substitute the chicken thighs for chicken breasts?
Yes you can def sub chicken breast! Try upping the fat in other ways maybe by cooking it in coconut oil/ghee/butter!
Can we substitute chicken breast for chicken thighs?
You sure can! You just may want to up your fat in other ways – you can cook the thighs in more butter/coconut oil 🙂
Hi I am on much lesser calories, where can I find meal plans and meal prep for lesser caliries.
By the way, you are my go to person anything Keto. Thanks a bunch guys.
If you download the meal prep package at the bottom of the page there is a calorie adjustment guide in there!
I have downloaded the meal prep, thanks btw, but am not sure what you mean in the highlighted field “subtract per day”. I am doing the 1200 calorie adjustment. Am I supposed to subtract 7oz a day/meal or is or 7oz per meal/day of chicken that I am supposed to consume? Please help. You guys have made this site very helpful!!!
it would be 7oz a day, so for the duration of the plan you would need 35oz less.
Hi,
Is it possible to substitute seafood for meat? I’m don’t eat meat at all but love the $5 budget and prep.
Yes definitely. Seafood in general will be lower fat, so you may just want to add some butter or coconut oil to those dishes.
I do like watching your video
I’ve been doing keto 14 days
I feel great..lost 4lbs. ):
Did my macros.. 75 fat 20 protein 5 carb… usually over on carb
Only because veggies so high
No gluten seeds.. wish the weight would swoosh lol thanks
omg! Can you get any better!? This is perfect for me. Ive been writing you all week and i was just about to WRITE everything down ttrying to figure which is what and so on! Even with you giving so much away, I definitely will be buying your cookbook! Watch out you guys you might end up being”rich(white/brown)people”. Different perspective now? Work hard. make money. Not everyone is bad Savvy!? love ya’s
Haha, is that a call back to our whole foods video?!? Working hard on the cookbook for you! Glad you’re liking our work so far 🙂
I am confused it says a five day meal plan but I am only receiving one day with the shredded chicken? How do I look at the other four days?
The same meals are eaten for 5 days.
Is it possible to mix up the meals and not eat the same thing every day, every meal for 5 days? I was wondering about prepping multiple meals and then freezing the protein to be able to have some variety, maybe a 3 day or 5 day rotation of meals. Also what do you eat on the weekend? or does that start the next 5 day cycle?
Thank you! The Adobo chicken sounds amazing -I just don’t want to eat it for every meal for 5 days in a row.
Love your site! Have used and passed on your recipes. I like that your videos are short and “sweet”.
Hi guys,
I recently discovered you on YouTube and now here 🙂 Thank you for all the very informative videos! I’m new to the Keto lifestyle/diet and am a bit confused about my carb intake. Per your videos, you recommend about 20g of carbs.. would this be per day or per meal? If it’s per day, how is it possible to only do 20g of carbs per day? I have been trying but i seem to go over all the time! I’m trying to keep it low but when you add veggies, fats and meat, even w/ two meals per day, i always seem to go over. I’m thinking along w/ the intermittent fasting, i am now probably only going to be able to have one meal a day??? Can you do a video explaining how to do this? Even this meal plan has almost 20g per meal, that would put me at almost 60g per day. Sorry, just confused. Thanks for any help!
Hey Yevette! We use ‘NET CARBS’ approach, which is carbs – fiber = net carbs. 20g of carbs per day is pretty attainable using those guidelines. Let us know how it works for you!
Can’t wait to try the free 5 day plan! I love your videos!!!! You both are so helpful!
Hi, was wondering if drinking Bai antioxidant drinks would be consider Keto friendly. Not every day, but maybe once or twice a week for a change. Usually 6g carbs but 5 g Erythritol, so says only 1 net carb.
Thanks!
Hey Lisa!
We love Bai drinks! Go for it girl!
Is this Shredded Chicken recipe hot? I cannot handle hot food. I don’t mind spicy but am very sensitive to hot foods Thank you
You want to stay away from spice then? You could try some low carb barbecue sauce if you can find it! G. Hughes has a great sugarfree brand and only 2g net carbs/serving!
I had stomach surgery about 5 years ago…. vertical sleeve for gastritis and pollyps.
I am loving this keto plan because I was slowly gaining weight. I had lost so quickly in the beginning that I know my motabolism was totally jacked up. This makes sense and I’m loving it.
I’m 5’8″ about 30-35% body fat, 54 year old woman and it’s impossible for me to eat the full amount of calories in the macros listed in your meal plan.
Is it possible for me to still lose weight if I stick to the carb/ pro/ fat/ macros but lower my calories???
I’m interested in your meal prep for weight loss, but not sure it will work for me… Thanks for all you do!!!!! Cheryl
PS… I did sign up on your website about 2 weeks ago…great price for all I’m getting!!!!
Hey Cheryl! You can totally stick to this if you lower the calories! It’s what we like to call a ‘deficit’ and it’s essential in just about every diet 🙂 You NEVER have to shoot for the full calories. WELCOME TO THE PREP FAM!!
I’m really am having a hard to with the amount of protein I should eat in a meal I want to know the weight in oz
I like to use chicken with the skin on, not breast. Will that mess with the numbers too much?
Just keep account of the added fats, but you should be fine!
I’m not using the diet for weight loss. I learned about this diet in 1981 in college and how it was used in the early 1920’s for young children with epilepsy to help control or completely control their seizures. This is another one of my experiments to see if can also work on adults with epilepsy, which I believe it can. So I gave it a try starting using this diet in spring of 2017. It took awhile to get my ketone level up to the percent I need to see the results. My seizure control is better then I’ve seen in decades, and I’ve also cut one med by 2/3rds. I don’t recommend others doing what I’ve done on their own unless you have a background in neuroscience and really understand the condition of epilepsy. No one yet understands how ketones affect the brain to control seizures and most specialists disagree with this diet because they only understand medicine.
Amazing results on your seizure control! Great job!!!
Hi guys I want to do your meal prep I’m not having any success with mine I’ve been on keto for almost a month now and I’ve only lost I think 8 lb I have changed my life this is the way I’m going to do it I need some good Tools in my box but I want an aggressive plan tell me what I need to do do I need to sign up for the meal prep and something else I can’t even calculate my macros correctly help
Hey there!
Weeks 3-6 are common stall periods. Just ride it out and don’t change a thing yet. See where you sit at 10 weeks!
I was looking at your free look at your meal prep of shredded Mexican chicken. It seems that the portion adjustment from 1200-1500 might be backwards. There is a lot of food in the 1200 and very little on the 1500 (only 2oz of chicken). Am I missing something? I will be purchasing your full plan. Keep up the good vibes.
Hey Ann! We’re gonna take a look at this and get back to you. Thanks for letting us know!
Just starting ketone. Thank you for making your recipes for 2 people. With just my husband and me, most sites/books are unusable. Your recipes look wonderful and your plans will make this easier.
thank you for the help with the macro calculator now how do I take those numbers and translate them into how much food and fat that I should be having per day? Thank you
Plug them into myfitnesspal! It’s a great app for tracking!
I’m considering ordering the meal prep plan. I’m eating 1000-1100 calories per day now. Would you be able to adjust to account for that? I noticed on the sample meal plan with the shredded chicken the lowest calories were 1200.
Can these be scaled down to 1000 caloriesa day? If so, is this something you do in the meal prep plan or send instructions for me to do? I’d love to give t he meal prep plan a try.
Our meal prep plan goes down to 1200 calories. Is there a particular reason you are at 1000 calories a day? We find most people do well staying above 1300.
Hey! Recently found you guys and this sounds super delish. About to start my keto journey and the biggest question I have and havent seen here yet is how do you keep the freshness of the food over the course of 5 days? Some meal prep for 7 days some 5 days and a large majority are saying 3 days. I work full time so would struggle meal prepping for only 3 days so would love to know tips on how you guys keep your food fresh and whether you freeze half and put others in fridge etc… thanks!
I say meal prep for 5 days, and add a paper towel to the top of your meal prep containers. It absorbs excess moisture and it keeps the food fresh!
Do you ever cook with an Instant Pot? I just bought one and I am excited to start using it. I love how you lay out your plan – very easy to follow. Thanks!
We are working on instant pot recipes as I type 🙂
Can this be made in the crockpot?
Matt.. Love it.. Super recipe ! You got me craving Mexican food right meow !
Do you guys tailor the meal prep to our liking? For example, i don’t eat seafood or pork (besides bacon).
Does this plan include just 10 recipes and videos? I’m sorry im just interested but want to be clear.
Btw, you guys are awesome!
Yes we include alternatives for people who don’t eat pork! Thanks! The full meal prep course includes 12 weeks of meal preps. Every week will be a different meal prep, Every day of the week eating the same foods. Each meal prep comes with an instructional video.
I love your content, but when I got to this page I found that there are some dangerously sketchy advertisements embedded in here. Not sure who is doing your ad serving, but you might want to look into someone else.
Hi Matt,
I was wondering is the meal prep for 5 days of shredded chicken.
The link states 5 day meal prep and then its just shredded chicken, just wanted clarification.
1 DAY-Shredded chicken salad, shredded chicken over cauliflower, and then mug cake.
So is it the same meals for the week.
Thank you,
Lynn Evans, MPH, RD
Yes this is enough shredded chicken to last you five days of the week!
If tou state that there is a 25% shrinkage on the chicken wouldnt you need 5lbs instead of 4 in order to get the right amount for the optimal calorie range. Seeing the edible portion on the USDA website is 74%. Also you have for the PB cake an 1/8 tsp. Of baking powder up top but at the bottom when you 5x it the measurement is at 1/4 tsp. What is the correct measure?
1/8 tsp is correct!
When I try to get the free 5 day meal plan all I get is the shredded chicken recipe.
I do not eat pork/bacon etc. do you list alternatives for those?
Turkey bacon? Are you referring to a specific recipe?
Hii i friend entering the meal into my fitness pall but i can choose only 1 Chicken high slice or the whole container i cant enter oz of grams so how mutch is the the on slice Chicken tigh in oz or grams ( i use the ketoconnect Mexican shredded Chicken) sorry for my inglish im from holland and dyslectic
How long would you cook this for in a crock pot? Thank you!
Around 8-10 hours on low or 4-6 hours on high should be good.
How do you know how many cal. And carbs I’m supposed to have a day.please email me to let me know.
Use this! https://www.ketoconnect.net/calculator/
Would it be possible to get the sodium levels on the meals as well?
Sorry, we don’t calculate those numbers.
Please ……a meal plan for vegetarians
Here! https://www.ketoconnect.net/vegetarian-keto/
Hi wonderfuls,
i’m extremely interested in the 50days, would I be able to follow this if i’ve had a gastric sleeve done? I can only consume small amounts of food/fats a day I’d been on Keto for 6mths prior to my op with huge success and miss it terribly
Not too sure. You would have to talk to your doctor about it. All of the meals in the meal prep are high fat, moderate protein keto foods.
What can we substitute the cauliflower with or can we just uave the chicken?
Yes, you don’t have to have the cauliflower. You can just eat the chicken on its own or sub the cauliflower for a different side.
matt or megha I tried to get the paid course but it wouldn’t let me put my email in it said i was already logged in so I tried to log out an reenter my email but it wouldn’t let me. so i put in my cc information an hit enroll an got nothing it wouldn’t continue. don’t know what else to do to order the plan
Have you already used your email address before? Check your email to see if we’ve sent it to you from a different time, or try a different email address.
Diet plans is looking great. Most of the people use long time diet plans. You can also check this free diet plan that has really helped me to get my ideal shape. https://goo.gl/rdCVTu
Where do I print from??? Also is this one dish 5 days a week? Where are the other 4 days?
Just 5 days, we want you to tale what you learned from the meal prep and experiment on the weekend with other foods! You can make extra if you don’t want to do this.
Thanks for sharing such a yummy recipes
Can I use chicken breast and what additional seasoning did you add to the sauce
Yes you can use chicken breast, and if you enter your email and download the meal prep you will have the full recipe for the chicken.
Hey yall!! First I wanted to say I love yall!! And being yall love my hometown of Atlanta well, I love yall more!..lol..so my question is this, I started keto bout a month ago and quickly lost 15lbs. This is huge for me cause the past 2-3 y have been rough, I had to have my bellybutton cut out due to the hernia mesh being bad,, I tripped over my hubby’s shoes and broke all the bones in my ankle and ripped my foot half off literally! That’s took 1yr and surgeries to heal, plus then I had to have a hysterectomy..so the weight packed on not being able to get round, not exercises just being able to get up and move…so the the 15lbs I lost means a hope for me cause nothing else has worked..but it seems like I’m stuck…how do I get the weight loss to continue? Thanks for your time and help!!
Are you tracking your macros? Use our macro calculator to find out how much you should be eating to lose weight and stick to keto!
Can you email me the shopping list for your meal plan?
Please put your email in the space provided and we will send it to you. 🙂
hello! I am a newbie and have been doing keto for five weeks. I’m starting to experience some hair loss. Ive been taking electrolytes, multivitamins, and been eating all of my calories supplied to me by this macro calculator. I was a heavy carb addict and I’m thinking it could just be my body is in shock. Can you tell me this is normal or should I adjust something?
Thank you so much!
Some people have mentioned hair loss to us before. We recommend doing some research on it.
Great ideas for meal prep – Thank you.
Received your Cookbook, KETO MADE EASY today. I am thrilled. I was especially looking for your Shredded Mexican Chicken recipe, but could not find it in the book. Imagine my surprise when traveling to your website and there sat a video for exactly what I wanted. YA’LL ROCK! Thank You so much! Sheri Hooper
Can I do this keto diet while breastfeeding or will it affect my milk supply?
We are not doctors and suggest doing research on the topic and talking to your doctor.
Matt and Megha,
I couldn’t find fresh lettuce so I substituted shredded cabbage. Been on the meal plan since 7-9-18 and it’s really tasty, specially with cauliflower!
I can’t seem to get the mug cake to come out moist. My first attempt was 70 secs then reduced it to 60 secs and still more like bread than a cake. Any suggestions?
OK, I must be blind, I do not see the printable PDFs.
You need to submit your email to us so we can email them to you!
I can’t find the 5 day eating plan or any of the tools that go with it. Please send me a link.
There should be a small window in the blog post and a spot for you to type in your email address so we can send you the package.
I’m still really new to Keto and I’m SO HAPPY I found you guys! I’m really excited to start meal prep, especially for this amazing chicken recipe!!
I was wondering, would just substituting the chipotle’s with tomato work well? I can’t really do more than a mild spice, and I cannot stand anything jalapeño. But I do Love some Mild Mexican style foods and really want to try this delicious recipe!!!
That should work!
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I can’t find the PDF file, I submitted my email I think three times thinking I did something wrong, and I can’t find my printable sample?
Sorry! Can you please send the pdf file to my email if it possible??
Thank you very much guys for the great channel of yours…. love you 😍
Have you checked your spam/junk inbox?
Hi Matt,
I tried the recipe and it tastes great! I really need the macro breakdown for 1400 calories. I’m on a diet program through my health insurance company and I need to provide them with more details. Can that be provided?
Thanks,
Suzanne
I have tried to get this meal plan but for some reason it never comes to my email. I have received the $5 a day plan. Could you email this one to me?
Hi Tina! The $5 a day plan is free. However, if you want to know more about the full Keto Meal Prep course, check out http://ketomealprep.academy If you have any other questions, please feel free to email us at [email protected] – Thanks!
I signed up my email address and the meal plan never came through
Hi! I just emailed it to you. 🙂 Enjoy!
email me a copy of your plans
You can sign up to receive it via email. Just enter your email above. It is just below the title “About this keto meal plan”.
OK, fine, but where is the recipe for Mexican Chicken???
To receive the meal plan you can sign up to receive it via email in one of the sign-up boxes on the page.
If it helps, your page says that there are “printable materials below”, but I don’t see any such link. There are links to other sites, and some to other articles on your site, but no printable materials or recipes.
There are printable materials for the meal plan which you would receive via email by signing up in one of the boxes on the page.
Hello, I signed up for the pdf for the meal plan twice, and I have not received it, can you send it to me?
Could you please email us about this issue at [email protected]
Looking forward to your recipes. Thank you for your help.
Haven’t tired it yet but am still getting a lot of Information on the keto thing
Hi, I’ve tried a few free Keto macro calculators and every single one gave me different results after punching in the same information. I’ve tried using your free calculator, but it does not allow me to enter anything after my weight. I have gone in to my preferences and allowed pop ups. Please advise.
Thank you,
Kim
I signed up to get this and a few other things and it won’t come through!
Sorry about that! I can email you the meal prep and plan, but please email [email protected] if there are a couple other things you didn’t receive.
My Husband and I are both overweight and want to start a Keto Lifestyle. But after filling in the keto calculater we have different caloric and macro needs. I dont want to make different dishes each meal. I need 1450 calories and 15 g of carbs and he needs 1819 and 20 grams of carbs with more protien and fat. How the heck do I figure out what portion he gets. Would I just half the recipies and and another meanl for him?