{"id":13171,"date":"2023-05-10T01:03:03","date_gmt":"2023-05-10T01:03:03","guid":{"rendered":"https:\/\/ultimatehealthreport.com\/keto-meal-plan-marks-daily-apple\/"},"modified":"2023-05-10T01:03:03","modified_gmt":"2023-05-10T01:03:03","slug":"keto-meal-plan-marks-daily-apple","status":"publish","type":"post","link":"https:\/\/ultimatehealthreport.com\/keto-meal-plan-marks-daily-apple\/","title":{"rendered":"Keto Meal Plan | Mark’s Daily Apple"},"content":{"rendered":"


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The purpose of this meal plan is to show what a week\u2019s worth of keto-friendly (and totally Primal) meals could look like.<\/p>\n

This is how I eat day in and day out. Since I\u2019ve been eating Primally for many years now, it\u2019s second nature for me. But for folks who are new to this way of eating, I realize this might seem like a lot of work, or just completely foreign. Rest assured, planning and preparing a keto menu becomes simple once you\u2019re in the habit of preparing healthy recipes like the ones provided here.<\/strong><\/p>\n

Don\u2019t fret if these specific meals don\u2019t appeal to you. By no means are you required to follow this plan to a T. It is meant to serve as an example\u2014a \u201cweek in the life of Primal\/keto.\u201d If you want to try it, feel free to swap out meals that don\u2019t appeal to you. I have said before that I usually keep things pretty simple\u2014lots of Big-Ass Omelettes and Big-Ass Salads for me. You can do the same.\u00a0I know plenty of people who prefer cycling through the same three to five favorite meals over and over, and there\u2019s nothing wrong with that. As long as the meals are well-balanced and contain adequate nutrients, there\u2019s no reason to complicate things.<\/strong><\/p>\n

However, if you\u2019re a person who enjoys cooking more elaborate meals, you can absolutely do that, too. There are basically limitless options for delicious, enticing, Primal- and keto-friendly dishes. Look for meat, egg, and veggie dishes with interesting preparations, seasonings, and sauces.<\/p>\n

Remember, real food tastes better!<\/p>\n

Keto Meal Prep Tips<\/h2>\n

A good meal plan starts with good preparation. Spend some time perusing keto-focused blogs and cookbooks that appeal to you. Whether you\u2019re a keep-it-simple kind of home cook or a culinary wizard, food should be enjoyable. Eating healthy, nourishing fare is one of the great pleasures in life. Don\u2019t shortchange yourself here.<\/p>\n

Once you have a plan in place, make a shopping list and hit the store and\/or farmer\u2019s market. I also like to shop online for pantry staples.<\/p>\n

You can make busy weeknights less stressful by doing some meal prep on the weekends. Look ahead to the recipes you\u2019ll be cooking that week. See if there are steps you can do on Sunday that will save you time during the week, such as:<\/p>\n

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  • Washing and chopping raw veggies<\/li>\n
  • Pre-cooking meat that you can warm up and toss into recipes<\/li>\n
  • Hard-boiling eggs<\/li>\n
  • Thawing anything that needs thawing<\/li>\n<\/ul>\n

    This is totally optional but can make your life a little easier, especially if your mornings or evenings tend to be a little hectic.<\/p>\n

    \"Large<\/p>\n

    7-Day Keto Meal Plan: Sample Week<\/h2>\n

    Day 1<\/h3>\n

    Day 2<\/h3>\n

    Day 3<\/h3>\n

    Day 4<\/h3>\n

    Day 5<\/h3>\n

    Day 6<\/h3>\n

    Day 7<\/h3>\n

    \"Roasted<\/h2>\n

    What about Keto Snacks?<\/h2>\n

    It\u2019s better to eat enough food during your meals than to snack throughout the day. However, I\u2019ve always suggested people listen to their bodies. Especially when you\u2019re transitioning to a new way of eating, you might find yourself getting hungry between meals. If you do snack, make it count by choosing nutrient-dense foods.<\/p>\n

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    • Chicken liver pate with sliced raw veggies<\/li>\n
    • Greek yogurt with berries and raw cacao nibs<\/li>\n
    • Veggies with homemade guacamole or dip<\/li>\n
    • Half an avocado stuffed with tuna or raw almond butter<\/li>\n
    • Hard-boiled eggs with a dollop of Primal Kitchen Mayo or Whip and everything bagel seasoning<\/li>\n
    • Apple or celery with raw almond butter<\/li>\n
    • Homemade trail mix with nuts, unsweetened coconut flakes, and dark chocolate<\/li>\n
    • Dark chocolate with coconut butter<\/li>\n<\/ul>\n

      You can find some more keto snack ideas in this post: 20 Keto Snacks (All Under 5 Minutes)<\/p>\n

      My Big-Ass Specialties: Omelettes & Salads<\/h2>\n

      How to Make Big-Ass Omelettes<\/h3>\n
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      1. Start with at least 3 eggs if you\u2019re on the smaller side or 4 eggs (or more) if you\u2019re on the bigger side. Remember, one large egg has about 6 grams of protein (plus 5 grams of fat and less than one gram of carbohydrate), so eat plenty!<\/li>\n
      2. Select a cooking fat or oil.<\/li>\n
      3. Choose your mix-ins. I\u2019ll list some of my favorite options below,\u00a0but the sky\u2019s the limit here. If your favorite ingredient isn\u2019t on this list but it\u2019s Primal-approved, by all means add it! And, of course, everything is optional. For example, you don\u2019t have to add dairy if you don\u2019t tolerate it.<\/li>\n
      4. Cook (see my cooking video here). If you have trouble nailing the traditional omelette shape, never fear\u2014scrambles are just as good.<\/li>\n<\/ol>\n

        \"Eggs,<\/h3>\n

        Here are some keto-friendly protein options<\/strong> to mix into your omelettes:<\/p>\n