Keto Meal Plan Weight Lossand Burn Fat 2200 2300Calorie Plan PDF

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Before You Begin Thanks for purchasing this meal plan, I appreciate your support! This PDF is going to cover the meal prep in its entirety, from the groceries you need, to cooking instructions, to a full calorie breakdown of all the meals and when I usually eat them. This meal plan is for both men and women. When it comes to losing weight and cutting body fat, you need to be in a caloric deficit, meaning you eat less calories than your body burns. If you would like assistance figuring out the exact number of calories you need based on your body type, age, weight, daily activities, and more, check out this link for fully customized personal plan. To get the best results, try following the plan for few weeks and add in exercise at least 2-3 times a week. I’m certain you will see a change in your body. Some Helpful Advice If it’s your first-time meal prepping and or following a meal plan, my biggest piece of advice is to take your time, be patient, and try to enjoy the process. Even with all the steps laid out, you might make a few mistakes here and there, it’ ok, I’ve been meal prepping for years and still make mistakes from time to time. The more you do it, the easier it will get. When it comes to following the meal plan, consistency will be key to get the results you want. Eating a healthy, nutritious, diet day in and out is what’s going to get you the results. There isn’t a magic pill to drop all the weight you want immediately, it will take a little time and effort, but it will be worth it. Other than that, this PDF should provide you all the steps necessary to be successful. Quick Tip: Before you eat each meal, try to drink 8 Fl. Oz. of water. This will do a few things, it will act as a food suppressant, making you seem fuller than you are. It will also help keep your metabolism up which will aid in weight loss and fat burning. Net Carbs & Ketosis When following a Keto Diet/Meal Plan or even a Low Carb Meal Plan, something you may want to track is your Net Carbs. To put it simply, Net carbs are the carbs that your body processes and uses for energy (mostly starches and sugars). The meal plan below has Net Carbs calculated for you. Generally, you want to eat less than 30-35 grams of Net Carbs to get in and stay in Ketosis. To calculate Net Carbs, you want to subtract the Total Carbs from the amount of Fiber (and sugar alcohol as well if present). In this meal plan the Net Carbs are calculated in the Spreadsheet included with your purchase. What is Ketosis? Basically, when you enter Ketosis your body begins burning fat stores as its main source of energy. That is why many people find a Keto Diet is very helpful when their main goal is to lose weight and burn fat.

Disclaimer: Please understand I’m not a registered dietician or a nutritionist. I don’t have any certifications or formal training when it comes to developing meal plans. I have created several meal plans which have helped me to pack on weight and want to share those to help others. But if you have any issues or concerns after following this plan please consult with your doctor, Jeff Taylor (Water Jug Fitness) cannot be held liable.

Table of Contents Before You Begin .......................................................................................................................................... 1 Some Helpful Advice ........................................................................................................................... 1 Net Carbs ....................................................................................................................................................... 1 Keto Meal Plan to Burn Fat & Lose Weight (2200 – 2300 Calorie Plan) ........................... 3 Grocery List ...................................................................................................................................................... 3 Cooking Utensils ............................................................................................................................................ 4 Supplements ................................................................................................................................................... 5 Cooking Instructions ................................................................................................................................... 6 Packaging the Meals ............................................................................................................................. 10 Storing and Reheating Food/Meals .............................................................................................. 11 Monday ........................................................................................................................................................... 12 Tuesday ........................................................................................................................................................... 14 Wednesday .................................................................................................................................................. 16 Thursday .......................................................................................................................................................... 18 Video Links ..................................................................................................................................................... 20

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Keto Meal Plan to Burn Fat & Lose Weight (2200 – 2300 Calorie Plan) Grocery List Food

Cost

Romaine Hearts (3 ct)

$3.49

Blueberries (6 oz)

$3.99

Raspberries (6 oz)

$2.99

Strawberries (16 oz)

$2.99

Blackberries (12 oz)

$1.99

Lightly Salted Blue Diamond Almonds (16 oz)

$9.49

Spinach (10 oz)

$1.59

Sliced Baby Bella Mushrooms (8 oz)

$1.99

Mozzarella String Cheese (12 ct)

$3.99

Shredded Sharp Cheddar Cheese (7 oz)

$2.49

Sour Cream (8 oz)

$1.69

Asparagus (1 lb.)

$1.85

Red Onion (0.75 lb.)

$1.85

Broccoli Crowns (1.25 lb.)

$2.47

Boneless Top Loin Strip Steak (1 – 1.25 lb.)

$8.55

Center Cut Bacon (12 oz)

$4.49

Cedar Bay Grilling Salmon (2 5oz. packages)

$10.00

Grass Fed Ground Beef 85% Lean (1 lb.)

$5.99

Organic Cage Free Medium Brown Eggs (12 ct)

$2.79

Almond Breeze Vanilla Almond Coconut Milk (1/2 gal)

$3.19

Kerrygold Pure Irish Salted Butter (8 oz.)

$2.99

Avocados (2 medium-large)

$1.98

Tomatoes (4 ct)

$1.99

Lime

$0.99

Extra Virgin Olive Oil Frank’s Red Hot Sauce Ortega Sauce

Items I already had so I did not need to purchase them.

Weber Chicago Steak Seasoning

GRAND TOTAL

$85.82

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Cooking Utensils Meal Prep Containers (Varying Sizes & Styles)

Cookie Pan

Snapware Containers (For Extra Food Storage )

Food Scale

Strainer

Cutting Board

11-Inch x 17-Inch

Nonstick Baking Pan 13 x 9

Knife Set

Large Mixing Bowl

Slotted Spoon

Measuring Cup Set

Spatula

4

Oven Mitts

Tin Foil

Basting Spoon

Disposable Mini Cups 2 oz. Cups

Supplements Scivation Xtend Pro 100% Whey Protein Isolate

MCT Oil

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Cooking Instructions Salmon (Recipe Notes & Extras: As I stated in the video this salmon product probably wasn’t the best choice due to the amount of marinade (sauce) it came in. All that sauce will add quite a bit of carbs but as long as you don’t use all the sauce you will be fine. Or you could go with one of the choices below which are much more macro-friendly. - Aqua Star Salmon Fillet - Smoked Atlantic Oakwood Salmon - Unseasoned Fresh Salmon These are just a few of the Salmon alternatives you could go with. Just make sure to review the nutrition label when buying products and try to go with items lower in carbs. You can always add your own simple seasonings to the food as well, there are a bunch of simple salmon recipes that are keto-friendly. Directions 1. Thaw out the salmon for 1-2 hours. 2. Once it is thawed out, line a baking sheet/pan with Tin Foil. 3. Spay the sheet/pan with cooking spray. 4. Place the salmon skin side down. (limit the amount of sauce you add from the packet, there is a lot and it’s not needed. 5. Preheat the oven to 415 degrees. 6. Once preheated, bake the salmon for 12-14 minutes. 7. When done, let rest for 5-10 minutes then remove the skin from the salmon by peeling it off. In the video I used a fork.

Bacon Directions 1. Line a baking sheet with Tin Foil. (You could also use a disposable foil baking sheet as well, like I did in the video. 2. Place bacon on baking sheet with a small separation between each piece. 3. Bake in the oven at 375 degrees for 20-25 minutes. (for crispy bacon, cook less time for not such crispy bacon)

Vegetables (For Taco Salad) Rinse, chop/dice, set aside until you’re ready to package the meals) - Red Onion - Remove the outer layer of onion and chop into smaller (bite-size) pieces - Avocado – Cut the avocado in half, remove the seed, cut down the middle (vertically), then cut several times horizontally, then use a spoon to scrap the avocado from the shell. - Tomato – Rinse with water, chop into smaller pieces. 6

Steak Directions 1. Place a medium-large skillet on the stove and turn the burner to a medium-high heat. 2. Add 1 – 1.5 tbsp. of Kerrygold Pure Irish Butter. 3. Let the pan heat up for a couple minutes, then add your steak. 4. Add Salt and Pepper. (If there are any additional seasonings you prefer, feel free to use them.) 5. Cook for 2-3 minutes on each side. 6. Once it’s done, move the steak to a baking pan and finish it off in the oven. 7. Bake at 375 degrees for an additional 5-10 minutes. 8. My steak came out about medium well (a little more done than I like), little pink. I usually like to cook it to Medium, it reheats better during the week. Depending on how you like the doneness of your meat, you may need to adjust your cooking time.

Ground Beef Directions 1. Place a medium-large skillet on the stove and turn the burner to a medium-high heat. 2. Add a few splashes Extra Virgin Olive Oil. 3. Let the pan heat up for a couple minutes, then add your ground beef. 4. Add Weber Chicago Steak Seasoning. (If there are any additional seasonings you prefer, feel free to use them.) 5. Cook for 10-12 minutes, stirring occasionally. 6. Once it’s done, place a large bowl in the sink and place a strainer inside that bowl. (this is to catch the excess fat when you drain the beef, you don’t want to dump grease down the drain. 7. Dump the beef into the strainer to drain the beef. 8. and with a strain the beef move the steak to a baking pan and finish it off in the oven. 9. Bake at 375 degrees for an additional 5-10 minutes. 10. My steak came out about medium, a little pink. Depending on how you like the doneness of your meat, you may need to adjust your cooking time.

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Broccoli Directions 1. Start by rinsing off the broccoli with water. 2. On a cutting board, chop the broccoli into smaller pieces. 3. Cover a baking sheet/pan with tin foil. 4. Place the broccoli into the sheet/pan. 5. Add a few splashes of extra virgin olive oil. 6. Add salt and pepper. 7. Bake at 375 degrees for 14-18 minutes.

Asparagus Directions 1. Start by rinsing off the asparagus with water. 2. On a cutting board, chop the ends of the asparagus. 3. Cover a baking sheet/pan with tin foil. 4. Place the asparagus into the sheet/pan. 5. Add a few splashes of extra virgin olive oil. 6. Add salt and pepper. 7. Bake at 375 degrees for 14-18 minutes.

Spinach Directions 1. Start by rinsing off the spinach with water. 2. Place a layer of paper towels down. (about the size of a large cookie sheet) 3. Lay out the spinach on the layer of paper towels and try to spread them a little. 4. Let dry out for about an hour, you can also use additional paper towels to damp over the spinach to dry it faster. 5. Place a medium-large skillet on the stove and turn the burner to a medium-high heat. 6. Add a few splashes Extra Virgin Olive Oil. 7. Let the pan heat up for a couple minutes, then add your spinach. 8. Add salt and pepper. (If there are any additional seasonings you prefer, feel free to use them.) 9. Cook for 3-4 minutes, mix/stir occasionally. 10. When it’s done, set spinach aside.

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Mushrooms Directions 1. Start by rinsing off the mushrooms with water. 2. Before you start cooking the mushrooms, let them dry off a bit. 3. Place a medium-large skillet on the stove and turn the burner to a medium-high heat. 4. Add 1 – 1.5 Tbsp. of Kerrygold Pure Irish Butter. 5. Let the pan heat up for a couple minutes, then add your mushrooms. 6. Add salt and pepper. (If there are any additional seasonings you prefer, feel free to use them.) 7. Cook for 7-8 minutes, mix/stir occasionally. 8. When it’s done, set mushrooms aside.

Eggs Directions 1. In a bowl (normal sized bowl), crack 4 eggs. 2. With a fork, whisk the eggs together for 30-45 seconds. 3. Place a medium-large skillet on the stove and turn the burner to a medium-high heat. 4. Add 1 – 1.5 Tbsp. of Kerrygold Pure Irish Butter. 5. Let the pan heat up for a couple minutes, then add your eggs. 6. Add salt and pepper. (If there are any additional seasonings you prefer, feel free to use them.) 7. Cook for 4-5 minutes, mix/stir occasionally. 8. When it’s done, set eggs aside.

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Packaging the Meals Now that you have all the food cooked let’s package it up! BREAKFAST In 2 containers add the following: • 112g Eggs • 1/4 Cup Mushrooms • 1/3 Cup Spinach • 2 Pieces Bacon • 28g Shredded Cheese In 2 additional containers add the following: • 2 Eggs (not cooked yet) • 1/ Cup Mushrooms • 1/ Cup Spinach • 2 pieces Bacon • 28g Shredded Cheese This is the same breakfast as the one in the video except the eggs are not cooked yet. I only like making eggs for a few days at a time, I think they taste fresher that way. But if you wanted to make 4 days worth of eggs you could certainly do so,

LUNCH In 4 containers add the following: • 3.5 - 4 oz. Ground Beef • 1/4 Cup Tomatoes • 1/4 Cup Avocado • 1/8 Cup Red Onion • 1 Cup Romaine Lettuce • 28g Shredded Cheese • 30g Sour Cream DINNER In 2 containers add the following: (For 2 nights of the week)

• •

3.5 - 4 oz. Salmon 8-10 Pieces Asparagus

In 2 containers add the following: (For 2 nights of the week)

• •

3.8 - 4 oz. Steak 1/2 Cup Broccoli

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SNACKS (Fruit, Peanut Butter, and Almonds) More details about which snacks go together in the full day of eating section. In 2 bags add the following: In 2 bags add the following: (Snack for 2 days of the week)

(Snack for 2 days of the week)

• 1/2 Cup Blackberries In 2 bags add the following:

• 1/2 Cup Strawberries In 2 bags add the following:

(Snack for 2 days of the week)

(Snack for 2 days of the week)

•

1/3 Cup Blueberries

•

1/3 Cup Raspberries

In 4 little containers (I used disposable cups) add the following: (Snack for 4 days of the week) • 32g (2 tbsp.) Peanut

Butter

In 4 little containers (I used disposable cups) add the following: (Snack for 4 days of the week) • 28g (28 Almonds) Lightly

Salted Almonds

Storing and Reheating Food/Meals Storing Meals - After the meals have been put in the containers you can then store all of them in the fridge. If you would like to freeze some of the meals you could, but personally, I always keep mine in the fridge and they stay good. Reheating Meals – When reheating meals, you have a few options, you can either reheat the meals in the microwave for 1-2 minutes. Or you can also reheat the meals in a skillet on the stove. Sometimes I like to reheat my meals on the stove because I think it brings more flavor back to the meal and helps add a little freshness to it. When I reheat my meals on the stove I typically some extra virgin olive oil or Kerrygold Butter as well as some Frank’s Red Hot sauce (sometimes I add an egg as well). Keep in mind, if you decide to reheat your meals on the stove and use olive oil, butter, or any extra sauces you will want to factor those into the meal plan calories. In this video show I reheat meals on the stove.

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Carbohydrates = C Protein = P Fats = F

Monday 8:00AM Food Eggs

(377 CALORIES C-4G/P-25G/F-29G) Serving Size 112g

Mushrooms

1/4 Cup

Spinach

1/3 Cup

Bacon Shredded Cheese Kerrygold Butter

2 Strips 28g

Ground Beef

TACO SALAD (496 CALORIES C-11G/P-32G/F-36G) Serving Size 1/4 Cup

Avocado (Chopped)

1/4 Cup

Red Onions (Diced)

1/8 Cup 1 Cup

Shredded Cheese

28g

Sour Cream

30g

3:00PM Food Xtend Whey Protein Isolate Almond/Coconut Milk Peanut Butter Blackberries MCT Oil

(471 CALORIES C- 16G/P-23G/F-35G) Serving Size 1 Cup 32g (2 Tbsp.) 1/2 Cup 1 Tbsp.

Serving Size

Steak

3.8 – 4 oz.

Broccoli

1/2 Cup

Kerrygold Butter

1/2 Tbsp.

10:00PM

Strawberries Almonds

I add this to my protein shake.

STEAK (297 CALORIES C-3G/P-33G/F-17G)

Food

Mozzarella Cheese Stick

Personal Notes:

1/2 Scoop

7:00PM

Food

Personal Notes:

3.5 – 4 oz.

Tomato (Diced)

Romaine Lettuce (Chopped)

Used when cooking.

1 Tbsp.

12:00PM Food

Personal Notes:

Personal Notes:

Used when cooking.

(297 CALORIES C-13G/P-14G/F- 21G) Serving Size

Personal Notes:

1 1/2 Cup 28g (28 Nuts)

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ADDITIONAL ITEMS USED

(386 CALORIES C-2G/P-0G/F-42G)

Extra Virgin Olive Oil

2 Tbsp.

Need to factor in oil used for cooking

MCT Oil

1 Tbsp.

I add 1 tbsp. in my morning coffee. You could add this to other drinks, on top of food or even just take it straight.

Frank’s RedHot Sauce

1 Tbsp.

Ortega Sauce

1 Tbsp.

I use these sauces to add more flavor to the taco salad meal, you can add them if you would like or leave them out.

TOTALS FOR THE DAY Calories = 2324

Carbs = 49g

Protein = 127g

Fat = 180g

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Carbohydrates = C Protein = P Fats = F

Tuesday 8:00AM Food Eggs

(377 CALORIES C-4G/P-25G/F-29G) Serving Size 112g

Mushrooms

1/4 Cup

Spinach

1/3 Cup

Bacon Shredded Cheese Kerrygold Butter

2 Strips 28g

Ground Beef

TACO SALAD (496 CALORIES C-11G/P-32G/F-36G) Serving Size 1/4 Cup

Avocado (Chopped)

1/4 Cup

Red Onions (Diced)

1/8 Cup 1 Cup

Shredded Cheese

28g

Sour Cream

30g

3:00PM Food Xtend Whey...