KETO MEAL PLAN – from 295 lbs to 215 lbs

FREE 1-DAY KETO MEAL PLAN (Under 20g Net Carbs)

🔥 Calories: ~1,600 | Protein: 110g | Fat: 120g | Net Carbs: <20g

🌅 Breakfast (400 kcal)

• 3-egg omelet cooked in 1 tbsp butter

• 1/4 avocado (sliced)

• 1/4 cup shredded cheddar cheese

• 2 slices bacon (crispy)

• Black coffee or unsweetened tea

🌞 Lunch (500 kcal)

• Grilled chicken thigh (skin-on, 6 oz)

• 1 cup roasted Brussels sprouts (tossed in olive oil)

• 1 tbsp garlic aioli (mix mayo + minced garlic)

• Handful of spinach (as a side salad)

🌙 Dinner (600 kcal)

• 6 oz ribeye steak (cooked in butter)

• 1/2 cup mashed cauliflower (with cream cheese + butter)

• 1/2 cup sautéed mushrooms (in garlic butter)

• Side of keto gravy (bone broth + xanthan gum)

🍫 Snacks (100-150 kcal each, optional)

• 1 oz macadamia nuts

• 1 string cheese + 5 pepperoni slices

• Keto chocolate mug cake (1 tbsp almond flour + cocoa powder + sweetener)

🎁 BONUS: 3 Tips to Maintain Your Weight Loss

1. Stay hydrated (aim for 1 gallon of water daily—helps curb cravings).

2. Intermittent fasting (try 16:8 to boost fat-burning).

3. Strength training (preserves muscle while losing fat).