Keto week 1 – Meal plans

So, week 1 of the ketogenic diet went well for both of us, as in, we didn’t cave and stuff our face with carby-goodness, until the weekend of course.

After a couple of days, the low carb started to take effect – it was tough to get up and train and we both came home from work feeling more sleepy than usual. Which is normal, apparently it can take up to 3 weeks before you body is fully in ketosis and it starts using fat for energy.

The positives? For me, I didn’t have that horrible ’empty’ feeling that low-carb diets sometimes come along with, I felt full and really enjoyed my food! For David, i’m not sure there was many positives…as an assistant gym manager and a personal trainer, his job is much more active than mine (teaching several classes a day etc) so he found the lack of energy particularly difficult – proud of him for sticking with it (i bet he regrets agreeing to do it with me).

Anyway here is what I ate this week for some inspo (Mon-Fri) my favourite has to be the keto pesto chicken casserole, could probably eat it for the rest of my life.


Egg, bacon and Cheese Muffins/Squares (make in bulk – they freeze well)

Either put them in muffin tins or just a baking tray and cut them up

instasize_180404191648Recipe here:

Super easy to make and very very tasty! I have two muffins/squares.

Nutrition per muffin: 90 calories, 3g Carb, 10g Fat, 7g Protein


Keto pesto chicken casserole with feta cheese and olives


Recipe here:

Seriously cheesy and creamy and just so delicious, I had some spinach with mine. Once again, SO easy to make and freezes well!

Nutrition per serving: 623 calories, 8g carb, 51g fat, 29g protein


Mince taco bowl (without the taco!)

instasize_180402184009This was my own idea and recipe:

200g of lean mince 5% – going to keep my main proteins lean

Paprika to season the mince

Sour Cream – 2 tbsp

Half an avocado

50g Cheese

Cook the mince then add everything else and mix together!

Filling, tasty and satisfying!

Nutrition per bowl: 575 calories, 8g carb, 44g fat, 34g protein


Greek Yoghurt with peanut butter and flaked almonds

instasize_180402215320Pretty self explanatory…greek yoghurt is the perfect snack, low carb high protein and can be accessorised with almost anything!

100g Fage Greek Yoghurt

25g Flaked almonds

2 tbsp Peanut butter

Nutrition per bowl: approx 225 calories, 8g carb, 14g fat, 16g protein

This seems like a lot of food but actually only amounts to approx 1660 calories, for my height and weight I should be aiming for 2000 calories a day but I leave space for more calories at the weekend, on top of training.


This should also serve as a reminder that you need to EAT to loose weight, your metabolism needs to be ticking over and your body needs fat to burn fat.

Looking forward to sharing more meal plans with you next week!



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