Keto Diet Plan For Women's Weight Loss – Five delicious keto dinners and a low-carb breakfast recipe are ready for you in this week’s easy keto meal plan! Use the printable shopping list and meal tips for an easy week of keto!
As always, this weekly keto meal plan includes 5 easy keto dinners, and I’ve included side suggestions to make each meal go a little further. I included a meal prep dessert to help you tackle your sweet tooth without derailing your progress too!
Keto Diet Plan For Women's Weight Loss
I make keto as easy as possible… Just download the shopping list for all the ingredients you need for these dinners and the bonus recipe! Click through to each recipe for a printable recipe card with net carbs and macros, then scroll to the bottom of this post for keto meal prep tips and a printable meal plan + grocery list.
Day Weight Loss Meal Plan Ideas: Recipes & Prep
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This sesame pork and green bean dish is so tasty and quick to throw together! This recipe makes 4 servings of 5.1 net carbohydrates each. Side suggestions: Cauliflower rice – 4.1 net carbs, 4 servings; I would skip the cilantro in this recipe and instead drizzle a bit more of the wonderful sauce from the sesame pork!
This Chicken Broccoli Casserole is the perfect keto comfort food! This recipe makes 6 servings of 5.5 net carbohydrates. It uses some cornstarch to thicken it, but it comes to 4.5 net carbs if you choose to make it without. Side Suggestion: Keto Bacon Cheddar Chive Cookies – 12 LARGE cookies, 4.1 net carbs; These are easy to prepare, freeze and then reheat for dinner or breakfast!
This easy Philly Cheesesteak dish is ready in under 30 minutes with very little effort! This recipe makes 4 servings of 4.2 net carbohydrates each. Side suggestion: Keto Bacon Cheddar Chive Biscuits (linked to Wednesday’s meal). This dish doesn’t really need a side, but the garlicky cracker complements the cheesesteak flavors perfectly!
This Age Diet Chart Shows How To Tweak Your Nutrition For Your Age
This easy chopped Thai chicken salad is perfect for cooking! This recipe makes 4 servings of 3.1 net carbohydrates each. Side suggestions: Easy Keto Fries – 6.1 net carbs, 4 servings; These fries are made from rutabaga and are perfectly crispy on the outside and tender on the inside!
This Shrimp Alfredo is so simple, delicious and easy to put together. This recipe makes 4 servings, only 2 net carbs each! Side suggestions: Air Fryer Broccoli – 3.1 net carbs, 4 servings; this broccoli is amazing with the sauce and only takes 8 minutes to prepare. This makes this a super healthy, quick meal!
This Low Carb Peanut Butter Chocolate Fudge is easy to make ahead and store in the freezer! Each bite has only 2.2 net carbs and works great as a fat bomb when you need to meet your macros! You can make this with brown sugar Swerve, golden monk fruit or even sugar-free maple syrup.
The delicious sauce makes this a great option for preparing meals. You can make the dish up to 4 days in advance, just be careful not to overcook the pork. To reheat, you can prepare individual portions in the microwave or reheat the whole dish in a pan on the stove or in a baking dish in the oven.
Calorie High Protein Low Carb Meal Plan
This casserole can easily be made up to 4 days in advance and stored in the fridge. You can heat individual portions in the microwave (super easy lunch idea), or heat the whole dish covered in the oven.
Simple cooking recipe for sure! You can make this up to 4 days in advance and store in the fridge. Microwave small portions or reheat the whole meal in a pan on the stove (add a teaspoon of water and cover) or in the oven.
This is perfect for cooking! You can easily make the peanut sauce up to 2 weeks in advance and mix the chicken salad up to 4 days ahead of time. Store in an airtight container in the fridge until serving, then ladle into salad bowls.
Like most seafood, I don’t cook this. However, you can easily make the sauce ahead of time, then heat it up and add the shrimp when you’re ready to eat! If you decide to make the whole dish in advance (or have leftovers), just store it in the fridge and reheat slowly to prevent the shrimp from overcooking. I recommend microwave at 50% power or heating on low heat in a pan on the stove.
Low Carb Fruits You Can Eat On A Keto Diet
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When you lower your daily net carbs (total carbs minus fiber) your body switches from using glucose as an energy source to burning body fat.
A keto diet allows for lower and more stable blood sugar levels and your body will transition from being a sugar burner to a fat burner.
Many readers like to start by simply reducing carbs to a level that is sustainable and weight loss still occurs.
Avoid Making These Keto Diet Mistakes If Weight Loss Is Your Goal
To calculate your carb, protein and fat limits to enjoy each day, use the FREE macro calculator.
You can use the free keto calculator (macro calculator) to know how many carbohydrates per day and how much protein, fat and calories you should consume to reach your personal goals.
Ketogenic diet foods are whole foods that are low in carbohydrates, moderate to high in protein, and high in healthy fats.
Choose healthy natural fats and cooking oils that are found in nature and do not need to be made in a factory. Avoid inflammatory seed oils such as sunflower oil, canola oil and rice bran oil. And stop eating margarine.
Day Low Carb Meal Plan:
Legumes are usually avoided but can be consumed in small amounts. Nuts are seeds enjoyed as snacks and in various keto recipes.
There are no specific keto-approved foods, but you should focus on lowering your net carbs (total carbs minus fiber) so you start burning body fat and are in nutritional ketosis (the state of burning fat instead of sugar for fuel).
However, some whole foods will naturally have a higher amount of net carbohydrates than others such as bananas and potatoes compared to blueberries and cauliflower.
This does not automatically make bananas and potatoes keto enemies, it just means that we must be aware of the carbohydrate content and adjust the amount of consumption if we choose to include this type of food in our diet.
Low Carbohydrate Diet
These are the top 10 questions from my readers on Ditch The Carbs and Ditch The Carbs PRO.
Quinoa is a good source of protein and fibre, has a high ratio of antioxidants and will keep you full for longer.
But quinoa is still a high-carb, low-GI food that results in a slow rise in blood sugar and insulin levels over a longer period of time.
A half cup of cooked quinoa contains 17 net grams of carbohydrates (total carbs less fiber) and is usually avoided by those on the keto diet, but is often eaten by keto vegetarians.
Low Carb Meal Plan: Menu, Tips, Eating Out, And Shopping List
For every 100 grams of hummus, you get 12 net grams of carbohydrates. Visually, it looks like 6.5 tablespoons of hummus.
Like quinoa, if you choose to eat hummus, be sure to keep it under the 20g carb threshold.
Also, read nutrition labels carefully, as most grocery store hummus will contain vegetable seed oils like sunflower and canola oil that we avoid because they are inflammatory.
While the carb count can vary from brand to brand (the highest I’ve seen is 27g of net carbs per 100g), most ranch dressings consumed by the tablespoon won’t risk kicking you out of ketosis. But if you know you’re putting half a cup over your salad, it’s time to say goodbye to store-bought ranch.
Keto Meal Prep Recipes
If you buy ranch dressing instead of making a low-carb homemade ranch dressing at home, be careful of brands that are “low-fat” or “low-sodium” since they tend to have hidden carbohydrates in the form of sugar to help with taste due to lack of fat content.
1 tablespoon of honey contains 17 grams of carbohydrates. This may not seem like a lot of honey to you, but if you’re used to adding honey to your tea or your morning yogurt, it will very quickly reach the 20 gram carb limit and threaten to kick you out of nutritional ketosis.
Be aware that most plant-based milks (they’re nut juices, they’re not milk) are often fortified, have added sugar, and have other stabilizers, flavorings, and preservatives.
Although tofu may be low in carbohydrates, many avoid soy products due to the controversy over its effect on female hormones. There are conflicting studies and the evidence is not clear.
Keto Diet For Beginners
Eggplant contains only 6.2 grams of net carbs per 1-cup serving of cooked eggplant, making it great to include in low-carb
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