I Lost 21 Pounds in Keto Week One- Here’s My Keto Meal Plan

First things first. I’m what doctors call “Morbidly Obese”, meaning I have more than 100 pounds to lose. People who fall into the morbidly obese category tend to drop pounds quicker than those who only have 20 or fewer pounds to lose. That doesn’t mean Keto won’t work for you, it just means it may take a little longer. 

I decided to start keto after 2 ER visits in less than 2 weeks. I was having chest pains, trouble breathing, and severe edema. I was terrified and the fact that heart attacks are common in my family just elevated that terror.

I knew that losing weight would greatly reduce the chances of me actually having a heart attack so I did some research. I remembered that my brother told me about keto and the success he had with the new way of eating. I decided it may work for me and so I jumped in, head first. 

keto meal plan

The Keto Purge

I had a 100% off sale, so to speak, of my fridge, freezer, and pantry. I gave everything that didn’t fit into the ketogenic way of eating away. I don’t have the most willpower so I had to reduce the means to cheat by an extraordinary amount.

keto meal plan

I got rid of ice cream, crackers, rice, anything made with flour or added sugar. I got rid of 99% of my baking supplies (chocolate chips, powdered sugar, condensed milk.) I even got rid of my coffee creamer guys! That was how dedicated I was to keto. 

keto meal plan

I went grocery shopping to replace the unhealthy stuff with keto approved foods. I took the time to read every label and check the carbs on everything.

I actually ended up not getting several things that are keto-approved because I hadn’t yet got the grasp of NET CARBS. Keep in mind that it is always advised to consult with Leslie or other professional weight loss coaches before making any decisions.

What are Net Carbs

I still don’t 100% understand Net Carbs, but I do know that you subtract the grams of fiber from the carbohydrate count to get the net carbs

I ended up having to go back to the grocery store to get things like almond flour, coconut oil, and more cheese. I’ll be sharing my printable shopping list soon. I’ve found that I never feel like I’m missing out on anything, and I’m always completely satisfied. There were a couple of days that I wasn’t able to eat more than one meal (OMAD) because I felt so full. 

So, what exactly did I eat in my first week when I lost 21 pounds? Here’s a complete meal plan below and I’m still adding the recipes so bear with me! One thing that I did was drastically limit the number of processed foods. The only thing that I really consider processed was the marinara sauce, which was surprisingly pretty decent. Cheese is technically processed, but I don’t really have the means to make my own (yet!).

21 Pounds Down with Keto – Here’s What I Ate

My IF (intermittent fasting) eating period is between 1 and 9 pm so I don’t’ eat breakfast. I’ve never really been a breakfast person so I don’t miss it so this works for me. If you’d still like to fast but need breakfast you can easily adjust the IF hours. 

Keto – Day 1: 

Lunch was half of a chicken breast stuffed with ham and cheese and wrapped in bacon. You can get the recipe by clicking here.

Dinner was the other half of the chicken breast from lunch on top of a bed of wilted kale with even more bacon. 

For a snack, I had 5 red raspberries.

Keto – Day 2: 

Lunch was an Omelette with 2 eggs, diced ham, and shredded cheese. I’ve since learned that pre-shredded cheese is not approved for strict keto. It contains ingredients like potato starch and cellulose which are no-nos

Dinner was 5 ounces of Slow Cooked Roast Beef, cooked with butter and bacon grease. I also had 3 medium sized steamed asparagus spears spritzed with fresh lemon juice.

For a snack, I had 5 blackberries blended with 1 tablespoon of cream cheese.

Keto – Day 3: 

Lunch was a smallish slice of beef and kale frittata. Click here to get that recipe.

keto beef & kale frittata

Dinner was the same thing, only I had a bigger piece, around 6 ounces.

For a snack, I had 5 raspberries blended with cream cheese. 

Keto – Day 4: 

Lunch was fried shrimp! I much prefer my shrimp steamed but I knew I had to get my fats in. I breaded them in coconut flour and parmesan cheese and fried them in a mix of olive oil and butter. They were pure delight! look for the recipe soon.

Dinner was more shrimp, this time Shrimp Scampi. I can’t begin to tell you how much I love shrimp scampi, and the fact I can eat it while following a keto way of eating… It definitely makes the diet easier. I cooked some asparagus in the sauce because it was too good to not use and I had to have something in place of the linguini I normally use. Look for this recipe soon!

For a snack, I had a tablespoon of Crazy Richard’s All Natural Peanut Butter mixed with a tablespoon of cream cheese. 

Keto – Day 5: OMAD

Lunch was a concoction I whipped up to use the rest of the beef from day 2. I made taco seasoning and sauteed the beef with it in a tablespoon of coconut oil and some water. I tried to make taco shells using cheese but they didn’t come out too great so I ended up just breaking them up and had kind of a taco salad. I also made taco sauce so it wasn’t too bland. (recipe coming soon!)

I was so full from lunch that I couldn’t eat anything for dinner. That worked out well since I used up most of my fats and carbs on lunch!

I did snack on a couple of cucumber slices that had soaked in apple cider vinegar before my IF window was up. 

Keto – Day 6: 

Lunch was 2 ounces of the taco stuff from day 5, minus the cheesy shells. I hate wasting food, so I tried to finish this off. It wasn’t my favorite thing ever, but it was definitely palatable. It did give me killer heartburn.

keto chicken alfredo

Dinner was a keto friendly chicken alfredo with asparagus and bacon. It was so good that I almost ate the leftover sauce out of the pan. I didn’t, I controlled myself (but barely!) That recipe will be posted soon as well. 

For a snack, I had some cucumber slices soaked in apple cider vinegar.

Keto – Day 7: OMAD

I skipped lunch on day 7 because I was so incredibly full still from the wonderful chicken alfredo from day 6. 

Dinner was 5 medium sized homemade meatballs with 1/4 tablespoon of Rao’s Marinara sauce (I got it from Walmart). 

For a snack, I had 5 pork rinds. They’re the perfect alternative to potato chips (as long as I don’t think about where they come from!)

And that is everything I ate in my first week of keto. I wasn’t overly active – I walked maybe 2 miles in total the entire week. I did drink a lot of water and used electrolytes daily to stay hydrated. I don’t know how typical my results are, so please don’t gauge your success by mine. If you stick with it and are on top of what you’re putting in your body, keto can be a complete life changer! 

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i lost 21 pounds in keto week one- here's my keto meal plan

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