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7 Day KETO Meal Prep – Simple Healthy Meal Plan

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Purchase the Easy Meal Prep Cookbook HERE: https://amzn.to/2PnTR1W
You can download the free meal prep guide at https://www.fatforweightloss.com.au/free-meal-prep/

Hi everyone, welcome to this weeks meal prep video.

In this video, I’m going to be showing you exactly how to plan out a week’s worth of food, that can be prepped in under an hour and a half, to ensure your food is fresh, delicious and best of all easy to make.

This whole video is accompanied by a free printable guide which contains the exact amounts of each ingredient you’ll need depending on your gender and goals. It contains prep day action plans and substitutions for dairy, nuts and other allergies, so don’t worry too much about the exact amounts showcased in this video, as this will likely change for you.

Instead of preparing a full 7 days’ worth of meals, I recommend setting aside two nights for meal prep. This is usually Sunday and Thursday, but it can be any day of the week you like, as long as they are approximately 4 days apart.

For the first meal prep, you’ll need the following:

Beef Mince
Chicken Thighs
Yogurt
Eggs
Spinach
Dry Coleslaw

These are the main ingredients you’ll need. The other ingredients I’ll explain as we go throughout the video.

12 containers, preferably glass as this will avoid anything from the containers seeping into your food, plus glass reheats more evenly, and won’t leave any taste or smell residue.

A frying pan and stove top.

A chopping board and knife

And a pair of fresh, clean hands.

Optional (Food processor), but you can easily buy riced cauliflower to skip this step.

Keep all these in the fridge and reheat the burrito bowl and crack slaw as needed.

For breakfast you’ll be enjoying a creamy fruit and yogurt bowl with coconut flakes, lunch and dinner are a choice between either sesame beef coleslaw or chicken burrito bowls, followed by super easy spinach and egg omelette, with similar choices for lunch and dinner.

If you’re intermittent fasting, simply each lunch as usual, and keep breakfast for a delicious snack during your eating window.

Optional supplements I would also add would be Omega 3’s, magnesium and vitamin D, or stand in the sun for 20 minutes.

If you are worried you are unable to eat any ingredients within the meal plan here are some common substitutions:

Substitute any of the proteins for a protein you can eat. These are interchangeable and won’t affect the macros dramatically.

Sub any dairy with a coconut alternative, for example Greek yogurt for coconut yogurt.

Inside the prep guide, you’ll find what amounts you’ll need to prepare for the second prep night, to ensure your food is fresh and well kept.

That’s it! If you have any questions about any of the meals, don’t be afraid to put your questions in the comments below, otherwise you can email me at [email protected] for more sensitive questions.

Again, this video is accompanied by a free printable guide which contains the exact amounts of each ingredient you’ll need depending on your gender and goals. You can download it here:

See you next week!

Beginners Ketogenic Recipe Book – https://www.fatforweightloss.com.au/the-beginners-ketogenic-cook-book/
100+ Keto Recipes Everyone Will Actually Eat: https://www.fatforweightloss.com.au/keto-recipes-everyone-will-actually-eat/
30 Day Keto Meal Plan – https://www.fatforweightloss.com.au/keto-kickstart-course/
Weekly Keto Meal Plans – https://www.completeketodiet.com/
Hard Cover Recipe Books: https://www.amazon.com/author/fatforweightloss/

FOLLOW ME:
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Website: https://www.fatforweightloss.com.au

Thực đơn keto pdf - 7 day keto meal prep - simple healthy meal plan

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39 comments

Avatar of stacey clark
Stacey Clark 03/07/2021 - 06:19

We’re the chicken thighs skinless??

Reply
Avatar of ansi basi
Ansi Basi 03/07/2021 - 06:19

Looked very bland and non appetising 😦

Reply
Avatar of alejandro castro
Alejandro Castro 03/07/2021 - 06:19

you know how to do good videos! well done for all the effort you put into making that one

Reply
Avatar of shantanu sharma
Shantanu Sharma 03/07/2021 - 06:19

Thanks a lot for this meal prep.
I don't eat pork or beef. Can you suggest any other alternative?

Reply
Avatar of soo lambert
Soo Lambert 03/07/2021 - 06:19

Do natural popular fat burn methods like Okibetonic Secrets really work and if so, how effective are they? I've noticed numerous awesome things about this popular fat burn method.

Reply
Avatar of sheridan schmuff
Sheridan Schmuff 03/07/2021 - 06:19

How effective is Okibetonic Secrets? We've noticed several amazing things about this popular lose weight diet plan.

Reply
Avatar of archie wise
Archie Wise 03/07/2021 - 06:19

My cooworker laughed when I told them I was going to lose weight with just using Okibetonic Secrets, but after I showed them extraordinary results right after I used it they are begging me to tell them about it. Of course I won't let them know the detail about this diet plan, haha

Reply
Avatar of queend799
QueenD799 03/07/2021 - 06:19

loved loved everything including the supplement! everything is simple & so doable!

Reply
Avatar of comic-con con
comic-con con 03/07/2021 - 06:19

I need a spicy keto meal plan!

Reply
Avatar of churchill deutschendorf
Churchill Deutschendorf 03/07/2021 - 06:19

Has anyone used the Okibetonic Secrets to lost crazy amounts of weight? Simply do a search engine search. On there you'll find a great tips about how exactly you can lost crazy amounts of weight. Why not give it a shot? maybe it'll work for you too.

Reply
Avatar of vadislav bakurin
Vadislav Bakurin 03/07/2021 - 06:19

Anybody tried the Okibetonic Secrets (do a google search)? I've heard many awesome things about this popular weight loss secrets.

Reply
Avatar of mrvozo
MrVozo 03/07/2021 - 06:19

Actually healthy recipes and also easy to make, the macros distribution look more like a LCHF than a keto diet but this is still an excellent meal prep. Eating 2 meals a day would make this even faster and easier as many people do IF on this type of diet.

Reply
Avatar of harper mcalpine black
Harper McAlpine Black 03/07/2021 - 06:19

Great recipe ideas. Thanks.

Reply
Avatar of marquis harmon
Marquis Harmon 03/07/2021 - 06:19

What are some ways to lost lots of weight? I read loads of good opinions on the net about how Okibetonic Secrets can assist you lost a ton of weight. Has anybody tried using this popular fat burn diet plan?

Reply
Avatar of scott cornford
scott cornford 03/07/2021 - 06:19

Strawberries would be packed with sugar which is a carb right?

Reply
Avatar of tracey jones
Tracey Jones 03/07/2021 - 06:19

Hello I live in a small country town our nearest Coles or Woolworth are 120k away I only get in there once every 2/4weeks I would love to see a two week meal plan prep for two weeks or even a month for us on a budget please

Reply
Avatar of syed kamil hassan
Syed Kamil Hassan 03/07/2021 - 06:19

nice video

Reply
Avatar of hanan fatani
Hanan Fatani 03/07/2021 - 06:19

Is it really save to pre-heat the meals…7 days is long time for normal meal to be good to eat? Please help

Reply
Avatar of lalaine elizabeth
Lalaine Elizabeth 03/07/2021 - 06:19

Thanks for this

Reply
Avatar of debs addison
debs Addison 03/07/2021 - 06:19

New subscriber. Starting my keto diet found your video really helpful and I've just bought your book. Fingers crossed I can do this x

Reply
Avatar of dee mcdermott
Dee McDermott 03/07/2021 - 06:19

Great video. What is the make of your food processor please. It looks like a good one 👍🏻

Reply
Avatar of m. Hakami
M.Hakami 03/07/2021 - 06:19

Thank you so much this really helps

Reply
Avatar of kabir rayan
kabir rayan 03/07/2021 - 06:19

Really thank you so much you are doing it free of cost .
May GOD bless you 😇👌

Reply
Avatar of shahbaz ahmed
Shahbaz ahmed 03/07/2021 - 06:19

Good nice video very much

Reply
Avatar of nutrisystem discount codes
Nutrisystem Discount Codes 03/07/2021 - 06:19

Hey, I'm gonna try the 7days meal plans today.

Reply
Avatar of juakinggg
juakinggg 03/07/2021 - 06:19

tabaco based meal plan

Reply
Avatar of силвия михайлова
Силвия Михайлова 03/07/2021 - 06:19

Get muscles like me, I got 7kg of lean muscle mass in two months only. I visited website called "Agoge Diet", they provided me with 30 days diet meal plan and training plan. Their tips helped me to gain muscles as well.

Reply
Avatar of mellearcanine
MelleArcanine 03/07/2021 - 06:19

I love the combination of so much fresh, healthy food!

Reply
Avatar of purab
purab 03/07/2021 - 06:19

I have always had problems with belly fat. After just one month of following diet plan from Agoge Diet, I can almost see my six pack. Don't wait, take your plan now!

Reply
Avatar of christine von beck
Christine Von Beck 03/07/2021 - 06:19

I wondered for a moment if australians pronounced avocado like yogurt

Reply
Avatar of khash-erdene battogtokh
Khash-Erdene Battogtokh 03/07/2021 - 06:19

Thank you!

Reply
Avatar of tammara worley
Tammara Worley 03/07/2021 - 06:19

I'm sorry if this was mentioned somewhere and I missed it, but are these for one person? I'm trying this with 3 other people.

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Avatar of cal
Cal 03/07/2021 - 06:19

Awesome video!

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Avatar of darryl motley
darryl motley 03/07/2021 - 06:19

Talk to much

Reply
Avatar of max
Max 03/07/2021 - 06:19

Does the avacardo stay fresh after couple days ?

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Avatar of patrizia ferraris
Patrizia Ferraris 03/07/2021 - 06:19

it's not free

Reply
Avatar of k&d cowell-pettway
K&D Cowell-Pettway 03/07/2021 - 06:19

damn alot of salt thou, and is the cauliflower cooked before putting into the containers?

Reply
Avatar of how it feels like
How it feels like 03/07/2021 - 06:19

The ketogenic diet (or keto diet, for short) is a low carb, high fat diet that offers many health benefits.
In fact, many studies show that this type of diet can help you lose weight and improve your health
Here's some details about them
https://sites.google.com/view/health-tips-by-savi/home
Also you can try the free keto meal book provided in given link

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