jump-start 3 day meal plan



If you read about jump-starting your keto journey here, you are ready to go! But wait, what DO you eat on the keto diet?? We know we need to stay under 20 net carbs a day, but what exactly does that translate to in a day's worth of food (and we don't believe in starving on this diet!)? We have got you covered. Follow this 3 day meal plan to make your new keto lifestyle simple and successful.

Day ONE

BREAKFAST

Bulletproof coffee

  • 1 cup prepared hot coffee

  • 1 tbsp MCT oil

  • optional additives: dash of vanilla, cinnamon, himalayan pink salt, sugar-free syrups

Instructions:

Blend all ingredients well.

Strawberries and cream crepes

  • 3 eggs

  • 2 tbsp cream cheese

  • 1/2 tsp cinnamon

  • 1/4 tsp vanilla

  • 1/2 tsp sugar substitute

  • 1/4 cup sugar-free strawberry preserves

  • 8 oz softened cream cheese

Instructions:

Blend eggs, 2 Tbl cream cheese, cinnamon, vanilla, and sugar substitute together until batter is smooth. Poor into hot skillet liberally buttered. Flip when just starting to brown. Cook other side until just starting to brown. Remove crepe and repeat until all the batter is used.

Stir strawberry preserves and softened cream cheese. Spread on warm crepe and roll up.

Net carbs: 4g / Fat: 102.3g / Protein: 36g

SNACK

2 celery sticks

2 tbsp peanut butter - no sugar added

Instructions:

Top each celery stick with 1 tbsp peanut butter.

Net carbs: 5g / Fat: 16.2g / Protein: 8.6g

LUNCH

tuna cucumber boat

1 cheese stick

  • 1 5 oz can tuna

  • 1 tbsp chopped onion

  • 3 tbsp full fat mayonnaise

  • 2 tbsp chopped pickle

  • 1/2 tsp mustard

  • 1/8 tsp celery seed

  • 1/8 tsp himalayan pink salt

  • ground pepper to taste

  • 1 small cucumber, peeled

Instructions:

Combine and stir all ingredients except cucumber. Cut cucumber lengthwise and top with tuna salad.

Net carbs: .5g / Fat: 26.9g / Protein: 39.6g

SNACK

1 Premier Protein chocolate shake

Net carbs: 1.4g / Fat: 2.3g / Protein: 22.5g

DINNER

Taco salad

  • 2 cups romaine lettuce, chopped

  • 1/2 lb ground beef

  • 1/2 onion, diced

  • 1 tbsp taco seasoning

  • 1/2 cup shredded cheese

  • 3 cherry tomatoes, halved

  • 1/2 avocado, sliced

  • full fat ranch or chipotle salad dressing

Instructions:

Saute ground beef, onion, and taco seasoning over medium high heat until onions are translucent and ground beef is browned throughout.

Place lettuce on a large plate, top with ground beef, cheese, tomatoes, dressing, and avocado.

Optional topping: pork rinds for added crunch.

Net carbs: 8g / Fat: 37.5g / Protein: 88.2g

Daily Total: Net carbs: 17.9g / Fat: 185.1g / Protein: 194.9g

DAY TWO

BREAKFAST

bullet proof coffee

3 large eggs prepared to your taste

Hard boiled, sunny side up, over easy, scrambled

4-6 slices fried bacon

Net carbs: 2.4g / Fat: 66.8g / Protein: 51.8g

SNACK

2 hard boiled eggs

2 oz black pepper jerky

Net carbs: 2 / Fat: 10.8g / Protein: 37.4g

LUNCH

(2) pickle and cheese stick wrapped in turkey

Net carbs: 6g / Fat: 17.3g / Protein: 30.4g

SNACK

.5 cup guacamole

.5 cup Whisps cheese crisps

Net carbs: .5g / Fat: 70g / Protein: 90g

DINNER

Pork chops in a mushroom cream sauce

  • 1 boneless pork chop

  • 2 tbsp butter

  • 1/2 tsp himalayan pink salt

  • 1/4 tsp pepper

  • 1/4 tsp parsley

  • 1/4 thyme

  • 1 tsp crushed garlic

  • 3 tbsp white wine

  • 3 tbsp heavy whipping cream

  • 1/2 cup sliced mushrooms

Instructions:

Melt butter over medium heat in a large skillet. Season pork chop with salt, pepper, and garlic on both sides, then fry in skillet for 2 minutes or until brown on both sides. Add wine and continue to cook for 6 minutes. Remove pork chop and cover with foil.

Add whipping cream, seasonings, and mushrooms to wine and cook on high heat for 5 minutes, stirring frequently, until sauce thickens. Return pork chop to pan and serve.

Net carbs: 2.1g / Fat: 48.7g / Protein: 69g

faux mashed potatoes

  • 1/2 head cauliflower

  • 2 tbsp cream cheese, softened

  • 1/4 cup grated parmesan

  • 1/2 tsp crushed garlic

  • 1/4 tsp chicken bullion

  • 1/8 tsp black pepper

  • 1/4 chives

  • 2 tbsp butter

Instructions:

Cut cauliflower in small pieces. Boil in water for 8 minutes or until soft. Drain well and pat dry.

Using a blender or a hand immersion blender, puree cauliflower, cream cheese, parmesan, garlic, and bullion until it becomes the consistency of mashed potatoes. Stir in pepper, chives, and butter.

Makes: 3 servings

Serving size: 1

Net carbs: 2g / Fat: 17.2g / Protein: 10.7g

citrus green beans

  • 1 tbsp orange zest

  • 2 tbsp coconut oil

  • 1 cup fresh green beans

  • 1/4 tsp himalayan pink salt

  • lime wedge

Instructions:

Saute orange zest and almonds in olive oil over medium high heat for 1 minute. Add green beans and continue to saute until softened, about 5-8 minutes. Season with salt and lime juice.

Net carbs: 4g / Fat: 27.3g / Protein: 2.1g

Daily Total: Net carbs: 19g / Fat: 258.1g / Protein: 291.4g

Day THREE

BREAKFAST

bulletproof coffee

egg + sausage breakfast sandwich

Bread ingredients:

  • 2 tbsp coconut flour

  • 1 egg

  • 1 tbsp heavy whipping cream

  • 1 tbsp water

  • 1/4 cup shredded cheddar cheese

  • 1/8 tsp salt

  • 1/4 tsp baking powder

Instructions:

Melt 1 tbsp butter in a large mug. Stir all the ingredients together until well mixed. Pour in mug. Microwave 3 minutes. Let cool.

For sandwich, slice bread in half and toast both sides in butter on hot skillet. Top one slice of bread with fried egg, sausage patty, and other slice of bread.

Net carbs: 4 / Fat: 21.7g / Protein: 16.6g

SNACK

2 large slices salami

2 oz smoked cheddar cheese

Net carbs: .7g / Fat: 32.8g / Protein: 30.1g

LUNCH

2 BLT wraps

  • 4 slices fried bacon

  • 1 roma tomato, sliced

  • 3 tbsp mayonnaise

  • 2 large romaine lettuce leaves

Instructions:

Place 2 slices of bacon, 2 slices of tomato and 1 1/2 tbsp mayonnaise on each lettuce leaf. Roll up and enjoy.

Net carbs: 3g / Fat: 62.1g / Protein: 29g

SNACK

sugar-free jello

Net carbs: 0g / Fat: 0g / Protein: 0g

DINNER

chicken alfredo

  • 3 oz rotisserie chicken

  • 1 cup zucchini noodles

  • 2 tbsp butter

  • 1 tsp minced garlic

  • 2 oz cream cheese

  • 3/4 cup heavy whipping cream

  • 1/2 cup shredded parmesan

  • pepper to taste

Instructions:

Saute garlic in butter over medium heat for 2 minutes. Add cream cheese, whipping cream, parmesan, and pepper. Simmer for 10 minutes or until thick, stirring frequently. Spoon over zucchini noodles and top with chicken.

Net carbs: 7g / Fat: 70.6g / Protein: 44.8g

side salad

1/2 cup romaine salad, chopped

1/4 cup shredded cheese

2 cherry tomatoes, halved

2 tbsp full fat salad dressing

Net carbs: 1g / Fat: 20.7g / Protein: 14g

Daily Total: Net carbs: 15.7g / Fat: 207.9g / Protein:134.5g

#food

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