February 18, 2020
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KETOGENIC DIET Meal Plan – 7 DAY FULL MEAL PLAN for KETO


hi everyone and welcome to another fat
for weight loss ketogenic meal plan
video in today’s video I’m showing you
seven days of meal plans that are based
around the ketogenic diet so a high fat
low carb diet if you are anywhere from
the beginner to someone who’s just
getting back into the ketogenic diet
then this meal plan is going to be
perfect for you all of the macros all of
the calories everything is calculated
for you you even get a shopping list and
a weekly meal plan overview and it’s
it’s really really simple
you’re going to really love this meal
plan and stick around to the end of the
video because that’s where I show you
how to actually download the free meal
plan so let’s get started you’ve gotta
butter coffee for breakfast but for
lunch you’re gonna have a cob salad so
you’re going to slice up some lettuce and
some tomatoes and some cheese and then
you’re going to put in your cooked diced
bacon and you go into half an avocado
and you’re going to put a full boiled
egg in there and eat that for lunch and
for dinner you’re going to have a sesame
beef coleslaw and this is some sriracha
sauce going in there with some mince (ground beef) and
some soy sauce some olive oil and some
sesame seeds in there you’re going to
put a little bit of coleslaw in there so
basically 300 grams (10 oz) of dry coleslaw you’re
going to mix it all around cook it up
and it is fantastic so for breakfast
you’re gonna have a very chia seed
pudding so you’re gonna add a tablespoon
of chia seeds some coconut cream and you
mix it all around and now you can add
the berries in here like that or you can
put them on top later on you just need
to let it sit in the fridge overnight
covered so that it lets the chia seeds
absorb all the water so for lunch you’re
gonna have the leftover sesame beef
coleslaw but for dinner you going to
have the cashew chicken so you’re just
gonna cut up some chicken thigh or
breast put it in there with some coconut
oil and some garlic and also some grated
ginger and you’re going to cook that off
a little bit and you’re going to put in
some green capsicum or peppers and some
diced onion and you’re going to cook
that through with some soy sauce and
with a little bit of vinegar and a
little bit of chili as well if you so
desire it is really really delicious and
you add some
cashews to that later on so you already
know how to make the other meals for
today but I’m going to show you how to
make the Fathead pizza so you’re gonna
melt the cheese with some cream cheese
in there and you’re going to add an egg
while it’s still hot and make sure you
get that all through the cheese and
you’re gonna add a tablespoon of almond
flour to that and it becomes this dough
type mixture and you’re going to roll it
out in between two sheets of baking
paper it’s really really easy to roll
out and what you do is you cook it in
the oven for about five minutes first
and then you flip it over when you’re
ready to start putting some toppings on
so that’s going into the oven flipped
over and we’re going to put a tablespoon
of posada sauce on there which is
basically tomato puree you’re gonna put
some Italian herbs and a little bit more
cheese on top and it is absolutely
delicious as a pizza so the new recipe
today is dinner and it is kitto chilli
con carne so you’re going to dice up and
cook some bacon you’re going to cook
some white onion and some beef mince
there and that’s about a pound of beef
mince and there is a can of diced
tomatoes and some green peppers or
capsicum you’re going to add some
passata sauce some smoked paprika in
there add some salt and mix that around
let it cook for a little while add the
bacon back into it and then keep cooking
for about ten minutes and it is
absolutely fantastic
so for dinner you’re gonna have some
salmon with asparagus and lime and
butter and this is the best recipe in
this meal fan by far because all you
have to do is put all of the ingredients
inside some aluminium foil and cook it
in the oven for about 25 minutes so keep
it in a pan so that juices don’t go all
through your oven and pull it out and it
is absolutely amazing so you know how to
make the other meals but for dinner one
so that you can have Thai beef stir-fry
which is some olive oil some ginger some
garlic and some diced carrot and you’re
going to cook that until the carrot
turns slightly translucent then you’re
going to add the zucchini in there so
zucchini strips cook that around and
remove it and add the beef strips in
there and so you’re going to cook that
with some beef stock and also some
coconut milk and that’s going to go in
there and it’s going to make the beef
taste really really really good and
you’re gonna add these stir-fry
vegetables back into that once the meat
has been cooked along with some cashews
as well
this recipe is absolutely delicious
you’re gonna really really love this one
who doesn’t love pancakes for breakfast
on Sunday so this is going to be a keto
pancake so you’re gonna crack an egg and
beat it with some cream of tartar in
there you’re going to add some almond
flour so that’s a quarter of a cup of
almond flour you’re going to add a
tablespoon of a rifra tall you’re going
to add a tablespoon of coconut or olive
oil and you’re going to add a quarter of
a teaspoon of baking powder and some
vanilla extract in there get that
cooking in a hot pan with a little bit
of oil in the pan as well and you’re
going to have some really really
delicious pancakes so for lunch on
Sunday you’re going to have some creamy
chicken a lettuce cup so it’s two of the
chicken thighs in there they go in the
oven for about 20 minutes and they come
out super moist and you’re going to put
in 3 tablespoons of mayonnaise you can
either buy or make your own then you’re
going to chop some coriander or cilantro
wherever you are in the world and add
some diced onion in there as well and
you’re going to put the chicken into
that creamy sauce and mix it all around
and make sure the chicken is well mixed
through and you’re going to put that
into the lettuce cups and you’re going
to top it with some cherry tomatoes this
recipe is going to do rock
your world so I hope you really really
enjoyed that video if you go to the link
that is on the screen right here right
now you will be able to download the
seven-day free ketogenic meal plan and
you are able to get started right away
there is a shopping plan there is the
weekly overview and there is everything
that you need to get started it has all
the recipes everything calculated for
you so go ahead and download that recipe
if you like a meal plan videos like this
make sure you let me know in the
comments if you want me to do a specific
meal plan then definitely let me know in
the comments below if you haven’t
considered already make sure you hit
subscribe below as well it really helps
me out and it helps me create videos
like this just for you so until the next
meal plan video I will see you then

Randall Smitham

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100 COMMENTS

  1. FatForWeightLoss Posted on June 30, 2018 at 1:32 am

    Whats your favorite recipe from this meal plan?

    Reply
  2. M I Posted on August 19, 2018 at 11:36 pm

    Everything looks amazing 😍😍

    Reply
  3. Michelle Aiello Posted on August 21, 2018 at 12:16 am

    I love this channel, Aaron! Your meal plans have made my transition to keto a joy. Thank you!

    Reply
  4. Show me a Sine Posted on August 26, 2018 at 9:44 pm

    if u including the "left over" how did u include the macros. everyones left over gonna be different tho

    Reply
  5. connie valles Posted on August 27, 2018 at 6:20 am

    I love your recipes. Thanks for sharing, you have a new subscriber.

    Reply
  6. Isabella Lucidi Posted on August 29, 2018 at 7:07 am

    MAKE THESE VIDEOS WEEKLY!!!!!!

    Reply
  7. scott austin Posted on August 31, 2018 at 11:23 pm

    Any suggestions for someone who does not really like a lot of vegetables?

    Reply
  8. julie mol Posted on September 6, 2018 at 6:21 pm

    how about Keto without Soy or Nightshade Veggies

    Reply
  9. Erica f33 Posted on September 11, 2018 at 12:04 am

    Thanks for this, they all look delicious!! Just wondering, I dont drink coffee, what could I have in the morning instead?

    Reply
  10. Jessica Myles Posted on September 12, 2018 at 9:59 pm

    My pizza went terribly wrong. I assume that it was something on my part. The rest of the ingredients didn't mix with the cheese at all and the dough was way too sticky.

    Reply
  11. diyana Husidic Posted on September 25, 2018 at 7:02 pm

    These are amazing!
    Is it too much to ask for a pescatarian keto plan type of diet? I really want to get into keto but I have recently just transitioned into a pescatarian way of life, but I’m stuck because I honestly can’t think of things to cook 🤦🏻‍♀️. Help!

    Reply
  12. Lorriej B Posted on October 12, 2018 at 6:15 pm

    I love keto made simple, just found your channel and I wan't to say "thank you" – I have been keto for a few months and 'jumped' off the wagon (can't say fell as I need to own it 🙂 in September, have been struggling and then along came you, fabulous!!!

    Reply
  13. Inez Nazer Posted on October 15, 2018 at 6:31 pm

    Thank you so so much🌸..once again awesome recipes that are easy to make..and already calculated. I would like to know if you could please do more videos on weekly preparation bases. Meals that can be sealed in air-tight containers..or air sealed packs. Like the one you had with those cheese and nuts snack jars. That was really awesome. Life gets so busy as student. So my preparation time is limited…and i end up skipping meals..or fasting for a long spand of time. Which is not good at all. So i would like to prevent this..even if it doing two preparation sessions for the week. That too would make a big difference.

    Reply
  14. Quinada Howard Posted on October 16, 2018 at 5:01 am

    Thanks for sharing everything looks delicious 😘😘💗

    Reply
  15. Matt Schilling Posted on October 16, 2018 at 5:25 pm

    Thank you for doing the ground work for so many people to lose weight

    Reply
  16. NickieLove621 Posted on October 18, 2018 at 2:39 pm

    Thank you Aaron—made my life a whole lot easier!!

    Reply
  17. yareth_lucioXD Posted on October 21, 2018 at 9:08 am

    I love these videos! Thank you so much for this content 😭

    Reply
  18. Matt Schilling Posted on October 21, 2018 at 7:49 pm

    It seems like the PDF is missing some recipes

    Reply
  19. Jar Cookies Posted on November 6, 2018 at 5:52 pm

    You are amazing 😍😍😘😘😘😘

    Reply
  20. Asma Abid Posted on November 11, 2018 at 11:57 pm

    Hi very nice 1question plz answer me i am not eat beef. What i replace me? pleace.

    Reply
  21. Fernanda Medina Posted on November 13, 2018 at 9:20 am

    thanks so much it's fantastic!!

    Reply
  22. Pork Chop Posted on November 13, 2018 at 12:59 pm

    Great video. Looks nice and easy. I am considering doing keto so thank you

    Reply
  23. Star Mocha Posted on November 17, 2018 at 7:25 pm

    I'm a week in. This channel with receipts is everything!

    Reply
  24. Barb Drake Posted on November 20, 2018 at 11:12 pm

    Awesome 💪🏼🇬🇧

    Reply
  25. Kimmy K Posted on November 23, 2018 at 9:15 pm

    I love your recipes and the nutrition informations! Thanks

    Reply
  26. Hope Harris Posted on November 30, 2018 at 4:08 pm

    What meat substitutes could you use if vegetarian? Tofu?

    Reply
  27. K 9 Posted on November 30, 2018 at 5:00 pm

    Brilliant. Thank you Aaron.

    Reply
  28. Shama Housseen Posted on December 10, 2018 at 7:58 pm

    Thank you so much

    Reply
  29. Anna M Posted on December 15, 2018 at 1:04 am

    U kinda look like Giovanni Ribisi here

    Reply
  30. Sandra Patierno Posted on December 16, 2018 at 3:16 am

    What’s an alternative to using aluminum for the salmon

    Reply
  31. nor Bch Posted on December 16, 2018 at 2:59 pm

    I wish u all the best and get a lot of subscribers so good and delicious food thnks

    Reply
  32. Nelson Pangilinan Posted on December 23, 2018 at 1:56 am

    Really love your keto recipes keep up the good work(will subscribe)

    Reply
  33. PJ D Posted on December 24, 2018 at 7:42 am

    Can you have peanut butter on the keto…? Those dishes look really good.

    Reply
  34. Fatiha Mennoun Posted on December 27, 2018 at 8:24 am

    I lik salmon👍👍👍

    Reply
  35. HajraA1 Posted on December 27, 2018 at 8:06 pm

    Suggest a keto diet for lactating women?

    Reply
  36. Lily Delgado Posted on January 2, 2019 at 4:46 pm

    Thanks for your help. First time on keto since yesterday, January 2019. Wish me luck 🤞

    Reply
  37. Alba Cristina Lesmes Rojas Posted on January 3, 2019 at 6:16 pm

    I'm new in keto diet, actually I started when I saw your video, so simple and delicious meals made me think this is good for me. Now I'm three month on keto and I loved it. I lost wait, finally, and the most important I feel I'm eating so well, trying new cooking and recepi. Still I'm missing something in between, today like I feel I want something sweet and I have not found anything, maybe you got any idea. I love coffe and actually I like the coconut flavour, sorry I know you don't.

    Reply
  38. FatManinJapan Posted on January 4, 2019 at 9:28 am

    I’ve just discovered your channel. Keep up the great work.

    Reply
  39. Blonde Con Posted on January 4, 2019 at 6:22 pm

    Is this all under 20 net carbs per day ?

    Reply
  40. Duangta Povijit Posted on January 4, 2019 at 9:39 pm

    I love your videos very much.

    Reply
  41. Lisa Newby Posted on January 5, 2019 at 4:44 pm

    Thank you. You have great ideas. Please keep them coming

    Reply
  42. GreySv1 Posted on January 6, 2019 at 7:30 am

    way too much protien in your meals for keto mate

    Reply
  43. Kate Bench Posted on January 9, 2019 at 5:59 pm

    Oh thank god for Keto pancakes

    Reply
  44. Journey In January Posted on January 14, 2019 at 1:04 am

    Everything looks so good. Thank you for the video and free meal plan. Just subbed!

    Reply
  45. PhilGeissler Posted on January 14, 2019 at 3:10 pm

    Awesome! Thanks so much!

    Reply
  46. Bob Stephens Posted on January 22, 2019 at 9:22 pm

    great for bachelors on keto – good twist on the recipes – thanks

    Reply
  47. diana jon Posted on January 23, 2019 at 12:57 am

    Thank you for confirming I've been doing this right for the last seven months, just by eating what makes me feel better. Now with your help I will be tweaking my recipes by adding yours to my mine. I've last 3 sizes from women's to ladies.
    My sister referred you to me . God bless you.

    Reply
  48. lora Tommy Posted on January 25, 2019 at 5:41 am

    Like the video and meal ideas,
    However the soy sauce has wheat in it and the coleslaw has carrots.

    Reply
  49. Lauren Kolasa Posted on February 1, 2019 at 9:54 am

    Thank you for existing!! These recipes make my life better

    Reply
  50. Aimee H Posted on February 4, 2019 at 5:20 pm

    I don’t eat pork , can I use turkey bacon instead or is that too processed

    Reply
  51. Jeannette Lavie Posted on February 7, 2019 at 3:27 pm

    Omg I love this. You just saved my life. Great meal ideas

    Reply
  52. Linda Gurule Posted on February 8, 2019 at 5:21 am

    Thank you ,thank you, thank you!

    Reply
  53. Fidan Fassbender Posted on February 17, 2019 at 5:03 pm

    thanks for all the hard work that you do, I absolutely love your recipes. they are quite simple, yet satisfying

    Reply
  54. Travel Demon Posted on February 20, 2019 at 12:26 am

    Who would want to pay to listen to you? Get a real job!

    Reply
  55. R Miller Posted on February 23, 2019 at 1:58 am

    Love these recipes and love your resort casual shirts. You need to be on my island. Grand Cayman, Cayman Islands

    Reply
  56. Miss_Cats Posted on February 25, 2019 at 4:38 am

    Oh god the way you cut your pizza >.< But these recipes are great 🙂 Awesome stuff!

    Reply
  57. Patricia Shanks Posted on February 27, 2019 at 6:38 am

    The thing I 'm confused about is the serving size. How many people are you cooking for?

    Reply
  58. Sheila Hastings Posted on February 28, 2019 at 12:05 am

    Love the recipes. Excited to try some of them.

    Reply
  59. RG S Posted on February 28, 2019 at 4:41 am

    I am sooo happy that I discovered this channel! I haven't even wanted to watch any other Keto channels 🙂

    Reply
  60. Kukubonbon Kim Posted on March 2, 2019 at 10:49 pm

    I love your videos, Aaron! Can you make a 7 day meal plan without beef? This one was beef heavy. Thank you for sharing your recipes.

    Reply
  61. Never MyLuv Posted on March 4, 2019 at 10:25 pm

    Will coconut milk be the same as coconut cream?

    Reply
  62. fernanda lepe Posted on March 11, 2019 at 12:03 am

    So funny. I’m looking for new ideas. And these are literally common meals I make at home.. I’m eating “eggroll I’m a bowl” your sename seed slaw

    Reply
  63. Stephanie Farruggia Posted on March 13, 2019 at 5:41 am

    Great stuff! I often go blank- this is awesome- thx

    Reply
  64. Kawaljit Singh Kathuria Posted on March 16, 2019 at 10:22 am

    Like your videos
    I would like meal plan with chicken and fish. Thx

    Reply
  65. Lindsey Rubio Posted on March 19, 2019 at 3:36 am

    Hello, I have heard tomatoes are not a good keto food. Is that true?

    Reply
  66. Solange Leroy Posted on March 21, 2019 at 2:30 am

    ^je suis francophone
    mais j adore tes videos
    j ai perdu 11 lb en 4 semaines
    merci

    Reply
  67. Sabina Abasova Posted on March 21, 2019 at 4:15 am

    Hi there I can't find recipes to download

    Reply
  68. Nandinha M. Posted on March 23, 2019 at 3:27 pm

    Pancakes! Thanks so much! I will try all the recipes in this week, of sure. From Portugal a big 😘😘👏👏👏👏

    Reply
  69. Beatrice Moreno Posted on March 25, 2019 at 4:17 am

    HI,DO YOU HAVE MEALS FOR B/P AND DIABETES LOW IN LOW SODIUM… MY WEIGHT IS OUT OF CONTROL… THANK YOU .

    Reply
  70. Tiffany Gibbons Posted on March 27, 2019 at 2:21 pm

    honestly thought Keto would be difficult and then boom, I found you. I feel wayyy more optimistic.

    Reply
  71. vernessa fontellio Posted on March 29, 2019 at 2:11 am

    You have the best keto videos ever on YouTube..love them

    Reply
  72. vernessa fontellio Posted on March 29, 2019 at 2:12 am

    New subbie

    Reply
  73. Nazia Fatima Posted on March 31, 2019 at 10:20 pm

    Hi I want to know if Sorghum flour is Keto friendly since it’s gluten free??

    Reply
  74. xEloodii2e Posted on April 19, 2019 at 7:02 pm

    It’s ready hard for me because I’m an emotional eater and I’m going through a bad phase but your videos bring me so much energy and courage! Thank hou for doing what you’re doing! Lots of love from Belgium

    Reply
  75. Jamison H Posted on April 21, 2019 at 8:02 pm

    3:48 Ally menium foil. Ive been saying alu men um all these years Lol.

    Reply
  76. Clau Dette Posted on April 26, 2019 at 9:18 am

    I started selling keto meals at our office and they loved the chicken Cashew recipe! Thank you so much!

    Reply
  77. Jayleigh Official Posted on April 28, 2019 at 1:59 pm

    A lot of these involve coconut but I'm allergic 😥

    Reply
  78. Sabine Hohler Posted on April 30, 2019 at 11:48 am

    Fantastic 👍👍👍, so inspiring and simple 😍😋

    Reply
  79. Sabine Hohler Posted on April 30, 2019 at 11:51 am

    Did you ever ground macademia instead of almond flour since I'd prefer a more neutral taste of the flour

    Reply
  80. Athina Garganouraki Posted on April 30, 2019 at 3:13 pm

    Your recipes are fantastic mate!!Could you please show more for people than can not eat fish?I would really appreciate it!Keep up the amazng work!!

    Reply
  81. DoDo96 Posted on May 4, 2019 at 8:08 pm

    My soy sauce has so much sugar 🧐

    Reply
  82. Marie-reine Masso Posted on May 26, 2019 at 5:28 pm

    Thank you so much for this video. Really helpful.
    I tried the keto diet but ended up ditching it as I started seeing my skin breaking out badly. My arms, my face etc… Is this normal on keto and does it pass?

    Reply
  83. Natasha Miesse Posted on May 30, 2019 at 1:51 pm

    My husband and I have been working through this meal plan this week and really enjoying it. However, the link to download recipes didn't have all the recipes…only up through Fat Head Pizza. Not sure if that was a mistake, or intentional to try to get me to buy the rest of them? Just going off the video is hard to determine exact ingredients/measurements. I may have to use someone else's meal plan next week, if the other recipe links for the other plans are only partial as well. Not sure if others had the same problem?

    Reply
  84. Alan Tennuchi Posted on June 5, 2019 at 7:34 pm

    This link no longer works……..Get the meal plan here – https://www.fatforweightloss.com.au/k...

    Reply
  85. Katelyn Cecelia Posted on June 6, 2019 at 5:07 am

    I’m on day 2 of Keto and I feel like I’m dying 😭😭

    Reply
  86. Fabiana Cannizzo Posted on June 7, 2019 at 8:04 pm

    Lástima que está en inglés no entiendo nada..

    Reply
  87. Luki Posted on June 11, 2019 at 8:50 pm

    wow not many calories

    Reply
  88. Marisa Jürgens Posted on June 11, 2019 at 11:00 pm

    The black beans were missing in the Chilli con carne, that's the real TexMex way. Can I add them?

    Reply
  89. Maria Argumedo Posted on June 14, 2019 at 2:12 pm

    Love your recipes thank you😊

    Reply
  90. SFSR1 SFSR1 Posted on June 15, 2019 at 8:15 am

    THE BEST VIDEO EVER but the Problem is with "Bacon and Soy Sauce" if this Plan was Free of Bacon and Soy it would have been PERFECT, well at least for me 🙂

    Reply
  91. AMYP6 Posted on June 18, 2019 at 1:59 pm

    Wow. This was amazing. Great work.

    Reply
  92. aseem ahamed Posted on June 26, 2019 at 9:16 am

    Is soy sauce keto friendly?

    Reply
  93. Elsa Gonzalez Posted on June 27, 2019 at 5:19 am

    Do we need to take supplements on the keto diet? I love your recipies. Thks so much.❤💋

    Reply
  94. manasa21 rmyn Posted on June 29, 2019 at 4:05 am

    Please do veg keto meal plan. Please please

    Reply
  95. Frances Jones Posted on July 2, 2019 at 12:17 am

    Hello Aaron, I am just starting out on this ketogenic lark and all I can say to you now is the biggest THANK YOU I can muster. You have been so helpful I know it’s going to work for me. Once again I must say THANK YOU for your hard work to make this easy for me.

    Reply
  96. Shorty Lynn Posted on July 2, 2019 at 11:11 am

    Am I the only one noticing the meal plans never get sent to my email? I tried twice tonight after trying last week

    Reply
  97. Melanie Ritchie Posted on July 10, 2019 at 11:47 am

    All meals so yummy and i love how you make everything look so simple, even for a lazy chef like me. Thanks!

    Reply
  98. Aletse Arias Posted on July 19, 2019 at 5:40 pm

    Awesome meal plan! Thank you!!!

    Reply
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