Caveman Keto Weight loss through low carb cooking
Its simple, eat this; lose weight. I feel like I’ve finally amassed enough recipes to create several simple keto meal plans. AKA you print out a couple of recipes, hit the store, and you can know you’ll be doing keto right. If you’re not familiar with keto, its a low carb, high fat, medium protein diet designed to put your body into ketosis. Once in ketosis, your body burns fat instead of sugar and you’ll see accelerated weight loss as a result. The ideal ratio of fat to protein to carbs is 65% / 30% / 5% and you also want to keep your maximum net carbs at less than 20g a day. Net carbs = carbs – fiber.
I tried to balance this keto meal plan for the proper ratio so you don’t really have to worry too much to start. For more detailed information visit the keto ebooks section of the site. If you’re just starting keto, check out Caveman Keto’s Kitchen for useful kitchen gadgets. This is the first of what I hope to be several different guides. Generally, I am assuming you are cooking for two people. If not, either eat the same food longer or half the portions. I’m going to post the nutrition facts but I strongly believe that you should configure MFP (My Fitness Pal) yourself and track on your account as well.
For the purpose of this keto meal plan, you will be making food for Monday morning through Sunday night. This should provide a full, 7 day comprehensive meal plan for you to follow. On Sunday you will make breakfast and lunch for the 5 day work week as well as the first dinner. Then mid week you will make a second dinner. The weekend is more of a free for all with less set parameters. This is the time to experiment and try new things. I am going under the assumption that you have more time to cook and prepare on the weekend and also that you might have leftover food from the week. If your weekends are totally slammed, consider just premaking all 7 days of food by tweaking the quantities in the recipes.
I should note that I fully believe the key to success on a keto diet is to be prepared. If you precook your meals, you are setting yourself up for success. You are only choosing to do keto once a week when you prepare your food. If you have no keto food at your house and its 9 pm on a Wednesday, then you are just asking to revert back to something easy like chinese food or pizza. However, if all you need to do is pull a premade meal out of the fridge and microwave it, you are much better off. Make sure to pick up some rugged, microwaveable containers to store your food. Now then, lets get started!
Sunday:
- Make a shopping list, go to the store, buy those items
- Prepare the breakfast for the week
- Prepare the lunch for the week
- Prepare crockpot dinner for Monday morning cooking time
Monday – Wednesday:
- Turn on crockpot for chili (Monday)
- Eat prepare food for breakfast, lunch and dinner!
Thursday – Friday:
- Eat prepared Breakfast and lunch
- Cook double portion lazy keto chicken (YT) and double serving of creamy cheesy spinach(YT) (Thursday)
Saturday:
- Cook Bacon Weave Sandwich for breakfast, Taco Salad for lunch and Meatza for dinner
- Note: If you have enough left overs from the week, you can skip any of the weekend meals.
Monday – Wednesday:
- Breakfast: Chorizo Breakfast Casserole (YT)
- Lunch: Mexican Spinach Casserole (YT)
- Dinner: Caveman Chili (YT)
Thursday – Friday:
- Breakfast: Chorizo Breakfast Casserole (YT)
- Lunch: Mexican Spinach Casserole (YT)
- Dinner: Lazy Keto Chicken (YT) & Creamy Cheesy Spinach (YT)
Saturday – Sunday:
- Breakfast: Bacon Weave Open Sandwich (YT)
- Lunch: Taco Salad (YT)
- Dinner: Meatza (YT)
- 1 lb Chorizo (sub jimmy dean’s breakfast sausage if Chorizo not available)
- 3 Lbs Ground Pork (Sub Ground Beef if no pork)
- 4 Chicken Breasts
- 1.5 Lbs Ground Beef
- Pepperoni Slices
- 3 Small Onions
- 5 Small Green Peppers
- Romaine Lettuce
- 16 Oz Sour Cream
- 32 Oz Cream Cheese
- 2 cans Rotel
- 6 Oz Tomato Paste
- 1 Can Diced Tomatoes
- Salsa
- Pizza Sauce
- 1 Package McCormick Original Chili Seasoning
- 3.5 Lbs Bag Frozen Spinach
- 1 Quart Heavy Cream
- 2 Dozen eggs
- 3 Lb Block Cheddar
- 8 Oz Mozzarella Cheese
- Taco Seasoning
- 2 Lbs bacon (at least 28 slices)
Optional:
- Salt, pepper, garlic powder, onion powder
- 16 Oz Cherry Tomatoes
- Jalapenos
Note: I do all of my food shopping at a bulk / warehouse store to get consistent low prices. Specifically, I go to BJ’s. All of the above can be bought in bulk in one trip for not too much money. Also, certain items last more than a week. For example I normally buy 5 dozen eggs in one package which lasts multiple weeks. Same with bacon, cream, etc. That’s it folks! Let me know what you think or if I forgot anything. I’ll try and post another one soon! Make sure to like Caveman Keto on Facebook for more updates. If you try out this meal plan, take a pic of your prepared food and link it in the comments, here’s mine: 
| Like what you see? Did this article help you out? |
 GlassLock 17 Oz. Square Food Container These are my new favorite food storage container! They are good for the refrigerator, microwave and freezer. Additionally, the gasket makes it so they never leak and the lids are super secure. |
 Lodge 12-inch Cast Iron SkilletThe only pan you really need. Once properly seasoned, this pan can cook anything you can imagine! Lasts forever and never wears out. |
 RSVP Stoneware Grease KeeperNever throw away bacon fat. Ever! This thing is the coolest invention. It’s a little ceramic container that has a built-in filter that stores your bacon grease. You simply pour the grease into it when you’re done frying some bacon and its ready to spoon back into the pan next time you’re frying some veggies! |
 Cuisinart 9-Cup Food ProcessorI first got this food processor as a wedding gift and I wasn’t sure how I felt about it. Well, let me tell you, its been a godsend on keto! I shred cheese, slice brussels sprouts, and rice cauliflower like a boss! |
 Cuisinart PSC-650 6-1/2-Quart CrockpotUseful for set it and a forget it meals where you place all the items into the crockpot and let it rip! Most crockpots use a ceramic, dishwasher safe bowl that’s heated from the outside to a low temperature which allows the ingredients to simmer for hours. |
 Black and Decker Convection OvenMy convection oven is my best friend. Whenever I am making a dinner for just one or two I always use this over my full sized oven. Meals like Lazy Keto Chicken were designed for this thing, the hot air cooks stuff super fast and uses less energy. |
You have 3 lbs of ground pork on this list, but your Spinach recipe calls for 2 lbs, as does the Taco Salad recipe. I cannot math this.
Kurt, The original taco recipe was for 8 servings (2 people, 4 days), and as used in this plan, you only need 4 servings. So you’re right that I was 1 pound lower than the recipe but I halved it. I should probably make it more clear 🙂
Upvote for making my life less complicated!
Still a bit confused…the Taco recipe says it serves 6 so when it’s halved it serves 3. I’m confused how you get 3 servings. I want to make sure I get my portions right. Do I just ignore the recipes stated seving size and split the halved recipe in 4 to fit the MFP plan?
Thanks
Yeah I should have been more clear on that, I meant for you to make half of the taco recipe. So in the original recipe, just half all the ingredients. The shopping list only includes half the quantities.
Does this also include to 2.5 lbs from the chili?
Hey Caveman, I hate the texture of most of the veggies on your list and some of the other stuff I just can’t get down the gullet. Is it possible to just obliterate this food in a processor and drink it or is there something that happens when the foods are cooked that is imperative to the diet? Thanks, I’m going to give this a shot in two weeks. Want to prepare.
Hi! I have been doing low carb dieting for 30 years and when I make “pizza” I use grilled eggplant for the “crust” for those who don’t want quite so much meat, it is a great alternative!
Would it be ok to just redo all the dishes with the proper distributions on this page? It’s a little confusing which goes where, what gets halved, so on so forth. It would be much appreciated!
can i hire you to cook for me?
Love this meal plan. I’m going to go buy the food tomorrow. One question, is the only recipe that needs halved the taco one? If I buy the quantities in the shopping list (the whole list not just the taco ingredients) is it for two people or one. As in, if I’m making all the recipes for two people do I double the quantities in the shopping list or leave it alone?
The plan is for two people. The taco recipe is the only one that is halved.
I only eat chicken no beef, pork or other meat items. What can I use to substitute the bacon and pepperoni? I feel I won’t be getting the amount of fat because of the lack of fat in chicken. Also since I’m only cooking this for myself and if I follow the recipes and meals I just eat one serving or half it?
Turkey pepperoni!
The food is very delicious! Thank you for all your effort. If I may ask how much weight have you lost so far?
Hello.. would it be ok if I followed this plan over and over, or would I need some sort of ‘break’ in between runs or something? Also.. is it ok if I grab one meal and just eat it for Breakfast, Lunch and Dinner? What meal would you recommend for this?
Thanks a lot, man! your wisdom is greatly appreciated! =)
Is the carb count you have a total of the dish? Or just per serving?
Hmmm… even if you halve the taco salad recipe, this plan would still need at least 5.5 pounds of ground pork: 2 pounds for the Spinach Casserole, 1 pound for (half) Taco Salad, and 2.5 pounds for Chili. Did I miss something?
Hi, i just had a question on as to why most keto diets consist of hi calories foods?
thanks.
Its a consequence of basic chemistry. There are 9 calories in one gram of fat, 4 calories in one gram of protein and 4 calories in one gram of carbohydrates. The total caloric value of a meal consists of a combination of fat, protein and carbs. Since the ketogenic diet is at its core a high fat, medium protein, low carb diet, it will tend to include foods that are very fatty and therefore high calorie.
how come you don’t do a carb loading day at all?
The basic premise of the ketogenic diet is to stay in a constant state of ketosis where the body is burning fat instead of sugar for energy. It can take 1-3 days to enter into ketosis and get rid of the latent sugar in your body. As such, carb loading is not very productive because it will kick you out of ketosis and will mess with your body chemistry for 1-3 days. So the effect is very detrimental. Note that this is the scenario where keto is used for weight loss. When using the ketogenic diet for muscle gain or weight lifting there can be a place for carb loading.
Can corn and brown rice be on keto diet? My daughter can’t eat lunch and dinner without rice? Please give me an recipe that will complement or substitute to rice?
Sorry corn and rice are too high carb for keto! You can “rice” cauliflower and use that as a nice rice substitute.
This is fantastic! I’m just getting started with Keto and was feeling very overwhelmed at finding easy recipes that I can use during the school year. (I’m a high school teacher.) I love that the cooking is only required a couple times a week. During the summer I’m trying to experiment with as many recipes as possible to find some that I really like when I have the time to do the cooking most days.
Can’t wait to try out some of your recipes!
I suppose wine isn´t allowed at all?
Dry wines can be consumed in moderation. Its roughly 4 carbs per glass so be careful!
What is the carb content in a shot of vodka or whiskey?
Off topic, but what program did you use to make those infographics?
All the graphics were actually screen caps of My Fitness Pal!
I’m lactose intolerant and try not to eat too much cheese. Do you have any suggestions for substitutes for cheese in some of the recipes, especially th ones that need cheese for binding and not just taste? Thanks.
I thought I was lactose sensitive until I went on this plan. Since I’ve cut out all simple grains (carbs) and breads (totally). I’ve found I can eat all of the cheese I want.
good luck
I spent my lazy Sunday making these meals so I could be fancy and committed this week, because you’re right, I generally give up only after realizing I don’t feel like cooking on a Wednesday evening. This happens to me pretty much weekly and has been for about 3 months, I say, I’m going to do Keto this week and by Tuesday usually, I’ve decided to move it to next Monday. So I searched for a plan and found you.
To be completely honest, I made this stuff and it looked beyond gross to me during preparation, lol, I don’t love ground meat, I actually hate onions and peppers, and I’m so-so about spinach. But everything tastes AMAZING, so amazing. I can’t get over it. So glad I found your site. Thanks for putting this together! The husband loves your chili too, you may have converted him!
Haha, I wasn’t sure where you were going mid comment 🙂 Yeah casserole’s definitely don’t look sexy but they get the job done!
I’ve noticed on your meal plan that the daily caloric count is actually quite low. I am trying out the keto diet for health reasons and am very active so must maintain adequate calories to sustain my athletic pursuits (at least 2K per day). Do you recommend supplementing the meal plan or substituting higher calorie items? I’m also lactose-intolerant, which is a whole other issue!
This is great. I am just starting (second day) and I am having a hard time meeting my 60% fat intake. Having this list to start off on the diet makes it SO much easier to just get a feel for things and how this works. Thank you thank you thank you!
Thank you for sharing your meal plan. I am trying it out this week. I have been researching the Keto diet because of its health benefits, not necessarily for weight loss. The Keto diet has shown to improve degenerative disease conditions such as epilepsy, autism, Alzheimer’s and cancer. Here are some helpful links that anyone hoping to PREVENT OR TREAT CANCER should watch.
Starving Cancer: Ketogenic Diet a Key to Recovery
http://cbn.com/tv/2033454384001
And a more in depth technical discussion (80 min):
http://www.youtube.com/watch?feature=player_embedded&v=A-_UY-WnH1k
This could make a great blogpost CavemanKeto, and could really contribute to your cause. Thanks again for your contribution! Looking forward to more recipes!! 😉
Yes it’s Great to no..
How does this stuff freeze? Have you tried it? Results?
Has anybody tried freezing the breakfast egg chorizo or cheesy mexican spinach dishes?
Hi! I happened to notice a link on FB for a faux bread – you call them almond buns I think. I noticed that at the bottom there was a note that said if we had any other suggestions for “bread” they were welcome…I’ve tried all kinds of recipes but nothing really tastes like bread, until I found the recipe I’d like to share. I found a recipe on a blogger site here in Norway. Can I share the recipe here?:
Debs- please share!! I love finding recipes for faux bread!
Ok…I’m gonna give this a try and am very excited!!
I’m confused. On the Mexican Spinach Casserole page it says that this dish has 8 net carbs, but here it says that it has 6. Which is it?
I can only eat chicken no beef, pork or bacon or pepperoni. So what can i do about it? Also i dont think im gnna get much fat compared to the other meats so i dnt know what to do?
I would lean towards using chicken thighs as they have a much higher fat content. Also, you will need to add fat to your meals in the form of heavy cream, cream cheese and cheese.
Just found your website a couple of days ago – love how you’ve included a shopping list. Looking forward to beginning on Monday!
I cannot have any dairy products… suggestions on substitutions for that?
I really want to follow this plan, however I am sensitive to dairy – Do you have any ideas for substitutions so that I can get enough fat in without using much dairy products in these recipes? Or any other recipes I could use instead? Love your site!
Check out http://www.genaw.com/lowcarb/ recipies for vegan recipes. You can probably add meat to the vegan recipes if that’s your thing. This diet is not for anyone who has any food allergies.
So happy to have found your blog! My question is, can I have coffee with milk or cream?
What do you drink? All water? Skim milk?
I drink mainly water and coffee. Occasionally I will drink power aid zero if I need an electrolyte type drink. Other quasi acceptable items are diet soda, straight liquor, and low carb beers.
Are the carbs in this net cards or just all carbs. Just starting Keto and from what I understand you would subtract the carbs from dietary fibre to get the “net carbs” used to calculate basically the effective carbs.
OK so I went by your shopping list when buying ingredients today. Now its late on Sunday and I am trying to prepare them. Your list only calls for 3 lbs ground pork, but your recipe for chili uses 2.5# and the Mexican casserole uses 2#. How does that work? I noticed someone else asked the same question but I never saw an answer.
Would this diet be good for someone who has had weight loss surgery? i have 30lbs to lose and i have hit a plateau. this sounds like a good plan to jump start my eeight loss.
so do I eat the crockpot chili for Monday, Tuesday and Wednesday dinner?
this diet only has 3 meals in it????? i dont see how that is any good for you metabolism ???
This plan is just a starter setup so people can get the feel for the diet. There are tons of other recipes on the site and you should change it up as you get more comfortable with keto. I definitely don’t intend for people to just eat these three meals 🙂
Tip: Get a light bulb for your refrigerator 🙂
Hi. New to keto and just stumbled upon this page. I like your thorough recipes and videos. Nicely done. Quick question though.
How concerned are you with your salt intake? Your recipes seem very high in salts and nitrates. Admittedly, I’m no nutritionist, but damn. That’s a lot of salt.
I noticed A LOT of bacon and sausage has sugar in it (including Jimmy Dean which was recommended above) is this a trace enough amount that you don’t need to worry about it? I hope so b/c I don’t think I can find bacon/sausage w/out sugar in it unless you buy it “straight from the farm” and I can’t afford that. Appreciate the advice ahead of time…
Love your site, makes it easier to make the commitment if you have a plan to follow. Thanks heaps. A modest donation going out your way. I hope people are “buying you some bacon” as this stuff is priceless when you are looking to go on a Keto-type diet, and don’t know where to start…
Thanks for the compliment and the donation!!
I’m pescatarian, can i modify with fish?
hi,
how quickly have you seen the weight come off? im determinded to lose two stones.
Hey it’s Dave here, I love the keto diet.. Can u email me the proper portion size for each meal In weight?? This way I can be more accurate since I weigh my food now with a scale.. If you could do this it would be greatly appreciated.. Send the meal portions size for one person to Beausoleild@hotmail.com
I’m cooking for 1 person this all look yummy 🙂 what would i drink and how much do i eat of this per meal. I’m new to this diet and starting it this coming friday any help would help. Thanks you very much.
Hello! This is a fantastic diet and can’t wait to try it out! If it were to be for one person would I be able to just half the quantity?
If my carbs are high and my fiber is the same then my net carbs are 0. Can I eat high vegetable carb content if my fiber is high enough to cancel it out and still be within the keto diet ( I had 18 g carbs and 18 g fiber) My computer isn’t configured for the pie shape for net carbs)
There are very few (if any) vegetables that are net 0 carbs. The carbs will always exceed the fiber so the fiber subtracts but the extra carbs still count.
http://www.ketogenic-diet-resource.com/low-carb-vegetables.html
how do you track? is that an app?
Where do you get your recipe nutrition information? Do you enter your entire ingredient list in MFP and then divide it by your servings?
Yeah, that’s how I do it. Well, I use the recipes function from MFP, it divides it by the number of servings. I’m not totally happy with using MFP but I haven’t found a better way yet. Their database is just so big that its not worth using anything else.
The biggest issue I have with mfp is the different way carbs are counted between the USA and other parts in the world. Yes the database is big but when it comes to carbs it takes a bit of guessing to work out how the data was entered. Searching with “net carbs” when looking for food often helps.
Hi. I love your site. I started out using the Atkins app…which is the worst app out there. Yea it`s free but the database is so weak. Then I switched to mynetdiary and its much more effective than MFP or atkins and user friendly. There are 3 versions…the free one, the Pro and the Maximum. I started out with the free version which is great and fully functional for tracking most macros. But in order to adjust your fat/carb/protein ratio and/or track net carbs you need the Pro version for $3.99. After using the free version for a few weeks I decided to splurge 😉 for the upgrade and it has made a world of difference in my weight loss planning and management. Its totally worth it! Don`t waste your money on the Max version. You can create recipes, change macros and a whole host of other great things even in the free version. I highly recommend it. Check out the free version and trust me you’ll never look back. Oh and you can use it online for free too! So when I feel like logging food from my desktop or laptop it syncs right with my phone. Im telling you it is the best app out there for keto. Promise 😉
I’m currently following the same diet, but mainly as a treatment for cancer I currently have. Mine is slightly different ratio, 75/20/5 fats/protein/carbs.
I run at a slight calorie deficit, and the weight is coming off really fast, and I feel great despite the chemo and radiotherapy.
A lot of the fat in my diet is from coconut oil, which is especially beneficial in this type of diet, as the liver turns it into keytones directly. I have a great keto chocolate recipe if anyone is interested.
One of the main proponents of this diet is Gary Taubes so if anyone is interested they can look him up.
For those that think that this diet is a heart attack waiting to happen, I recommend watching the you tube presentation “the oiling of America” given by Sally Fallon.
Good luck to those trying it out.
I am interested in your keto chocolate recipe if you don’t mind giving it to me. I really enjoy chocolate but have not been able to find one that hits the spot. If you don’t mind emailing me your recipe at kris05_95@hotmail.com I would greatly appreciate it, thanks.
Krista
chocolate recipe please. I’ve been making fat bombs, cocoa powder, natural peanut butter, butter and coconut oil all melted together then poured into a plastic dish and keep in the fridge. I also add nuts when I have them around.
I can’t tell you now scared I am to follow a fat based diet. Everything I’ve ever been told is swirling around in my head and uber scared eating fat = putting on fat, despite the research that shows that following a diet will not. Any advice for a newbie? How soon should I expect to start weight coming off? How active can I be on this diet without sparking hunger? If the wheels have to fall off – what’s the best plan of action to limit the damage?
My daughter and I are allergic to gluten. Is it possible to modify these recipes to make them gluten free (and dairy free for her due to a very severe allergy)?
Most of the recipes on the site are gluten free, I think you could make almost all of them gluten free but the dairy would be a little more difficult.
Just use almond milk, it’s WAY better for you.
OK, just wanted to clarify a few things. Is the grocery list for one, or two? And are the recipes all for one, or for two? I’m seeing conflicting things here in the comments section.
Its for two. The recipes have a specific serving size so if it says 8, its 8 servings. However, I’m always cooking for two so basically if it says 8, I probably got 4 meals for me and 4 for my wife.
Hey Caveman, I really like your blog.
But there is one question stuck in my head: You keep talking about preparing breakfast/lunch for a whole weak. Maybe I don’t get something, but how do you keep it fresh until friday? Isn’t it going to taste bad after 4 days in the fridge?
Thanks a lot
I’ve never really had a problem with this. The food stays good for at least 5 days when cooked and stored in the refrigerator.
Hey, i’m going to start the Keto diet on Monday and I was just wondering how much of your meal plan is good for storing? I can only cook in the evenings, but if I can cook a batch of food and keep it in the fridge it’d be alot easier.
I regularly make about 5 days of food ahead of time and store it in the fridge. So basically if you cook the food on Saturday or Sunday you should be good through Friday.
Firstly I’d like to congratulate you on this brilliant site & info. I have started you’re 7 day keto plan & have a question. Why do the dinner jump so high in calories on Thursday & Friday, ie from chilli to Lazy keto chicken & spinach. Is this to mess with your metabolism & make it work more efficiently?
There was no particular reason, I just chose a different dinner which happened to have more calories. Depending on your starting weight you should / could eat a lot more calories than this meal plan. If you need more calories you could add them with “Fat bombs” or a dessert or side!
So if I’m doing this for just me would I half the shopping list for one person?
Yes.
Hi,
I really LOVE your 7 day keto meal plan, as it makes meal preparation so much easier during the week. I have done this plan a few times now and was wondering whether you would be able to put another 7-day keto meal plan on the site? Just to vary it up a bit!
Thank you! And I really appreciate everything you do on this site 🙂
Thanks for the well-thought-out meal plan ideas! Quick question: On your screen shot from MFP, I see that you have a column for tracking net carbs. I cannot find that option when customizing my nutrition goals on my account. How did you do that?
I wrote a guide a bit ago on configuring MFP!
Question on the frozen spinach. Is the amount stated in the recipe the store bought package weight or is it the drained weight. I drained it for the chorizo breakfast casserole and it seems to have to much spinach.
Its the frozen, prethawed weight.
.. I also feel lethargic and sick. The ‘Keto’ flu game back and was with me 5 of the 7 days. I still don’t feel correct. Phlegmy and tired.
Ok I’m doing the diet not my first time doing keto though and this diet I eat a lot less I play football in college and during school I tend to get hungry so I was wondering if you have any advice on snacks that are good for this meal plan and you would advice that won’t mess with the how make up of this meal plan
You recommend buying 1 Quartz of Heavy cream, but as far as I can see, you only use at most, 1/5 of the cream, ~12 tbs of cream for the breakfast portion.
Unless I’m missing out on something else (I’ve been converting the values to the metric system.
Hmm, yeah I guess you could buy less. I use it in eggs on the weekend, coffee, etc. The fully amount is not strictly needed for this set of recipes.
Hi, what kind of oil do you use for frying, e.g. vegetables?
Thanks.
I use Leaf Lard for all my frying!
Wow, this is such an incredibly helpful resource!! I’ve been looking for paleo/keto recipes and felt like I was wandering in the wilderness. Great to find your website!!
My sister is 60 years old ,can she do this diet ?she is bit worried about cholestrol might go up.thanks
Iwas wondering what the average weekly cost comes out to?
Just under $100 for me, and it could easily be in the $70 range had tried hunting down more sales. I live in Saint Louis, and shopped at our local store, Schnucks, if that factors into the prices at all.
Hi Caveman,
Great website! I appreciate all the work you’ve done helping people like me get on the keto train. First stop 7 day meal plan! Quick question though, I’m confused by the shopping list you have set up. On your list it states 3lbs of ground pork. However the mexican casserole has 2, the chilli has 2, and the taco salad still has one when halfed. Is the list off by 2lbs, or am i doing something wrong?
Hey caveman keto I am very interested to try your recipes for the week but I was trying to figure out if I make your Chorizo breakfast casserole for the week how to portion it out according to your serving sizes….What would you suggest doing?
I just use a large glass casserole dish and split it in half longways. Then I make four cuts which splits the whole casserole into 10 pieces. Then my wife and I have one piece per day for the work week!
Hello,
Would it be possible to get the proper recipies for 1 person for the week? From what I got, the site is giving what looks like wrong information? Are all of the recipies for 1 person or 2 (excluding the taco salad)
Love this idea, and I prepared my meals last night. My concern is this: are these meals really going to keep for 5 days in the fridge? I think I might have some reservations about eating the casseroles after day 3, but that could just be ignorance on my part. I bought the containers you listed in the article as well.
Thanks for all you do. This site rocks.
I woiuld like to have chicken salad for lunch. What do I add to the chicken instead of mayo. Ranch dressing? Mustard
What?
Thanks , I am new to this type of plan. I think it will work great for me.
Thank you! I’m currently eating the breakfast casserole which is delicious. And imagine my delighted surprise when I searched on myfitnesspal and this recipe from you, as well as a bunch of others, is already there! Thanks for making it so easy.
Hi! Thanks so much for your time in putting all of this together. I just have one question about the MFP layout. On your screen shot for the Breakfast recipe you have a column listed as “NET CARBS”. When I’m logged into MFP, I cannot find that option under the “Nutrients Tracked” settings. How did you do this? I ended up just replacing the “Sugar” option to “Fiber”, then I just manually calculate, but your layout is better! 🙂 Thanks again for your help!
Caveman,
Your 7-day meal plan is a lifesaver. My boyfriend and I are trying keto again because the results from our last keto diet were amazing. Your recipes make this diet so much more interesting and enjoyable. Last time I basically lived off of bacon 😛 (I’m not complaining). So far, we’ve had Monday breakfast and lunch, and the chili is waiting! I can’t wait to try the other recipes. Everything tastes phenomenal.
Thank you so much! 🙂
Amby
Thank you! my husband has orthorexia, big time. Which means he’s super fit and looks terrific. But it wreaks havoc with family time, esp meals. We have eight children, and i tried to figure out the Zone, then Paleo, and now keto… i needed something like this to make it easier to plan – this is exactly what i went on reddit searching for – i didn’t even have to post and ask 🙂 – thank you so much!
…Will you please explain the green percentages in the MFP examples and why some are higher/lower per meal?
Thanks…
Maybe i missed it but can i drink coffee in the morning with splenda and heavy cream?
Definitely! Coffee is great and lots of people also make something called “Bulletproof Coffee” where they add some unsalted butter for even more fat!
What’s the average weight lost using the 7 day plan?
Is this diet OK for someone with high cholesterol?
Yeah, I actually had high cholesterol before starting keto and 2.5+ years later my cholesterol is better than its ever been and at normal levels.
At my last physical my doctor came in and shook my hand and said congratulations. I had no idea why he said that but then he explained that he rarely sees patients lose weight and lower cholesterol in a sustainable way. It really made my day!
Hi just wondered is the example meal plan for individuals wanting to lose weight or for individuals just wanting to be keto adapted as a life style? I noted the fat content is higher than protein. My macro require my protein to be higher than fat, for fat loss.
Hello Caveman. I have fallen off the wagon and gained 10 pounds. I need your help.
you say” eat this,you will lose weight”, sounds like a best plan to me.
I have already made most of your recipe before, but never really followed it to the “T” for 7 days. Because first time when I discoverd you 6 month ago, I was already in ketosis, so I was looking for new recipe.
I am having harder time second time around to sticking to keto without cheating. So, I am just going to do your 7 day meal plan and that’s it! And see what will happen, I will update everyday,I hope you are ok with this experiment.
Well, at least I know all the recipe is delist already, I just have to make sure I only eat the small portion to lose my weight.
I NEED HELP! I have been doing Keto for 3 weeks now, had a refeed on week two Friday following to sat afternoon of junk. Started the diet at 209 and now am 208. Not loosing much weight, curious if its because im gaining muscle or something. My stats are 5’11 13.5%bf. Eating 6 meals a day at 2500 cals 200f/150p/25c. Working out 7 days a week (heavy weights/cardio)
What suggestions do you have for vitamins on this plan? Thanks for your wonderful resources!
I just take a general multivitamin!
Damn dude, looked at your blog yesterday, went out an hour later to food4less, spent about 90$, 3x what I wanted to, but got more than I needed… either way. Just finished off one of the casseroles, don’t know exactly which one, but I don’t care. HAHAH. SO FRIGGIN GOOOOOOOOOOOOOOOOOD!
THANK YOU THANK YOU CMK, Can’t cheat on something so F***ing tasty as this!!!
First day on your seven-day plan, and so far everything tastes delicious!
The part of this that excites me the most is that it is well-planned-out enough for my wife to give keto a try. I’ve been on and off keto with varying success since January, and I think it’s going to be much easier with the ol’ lady on board.
Thanks for posting and maintaining this blog!
Here are the ingredients for Mccormick original chili seasoning: Chili Pepper And Other Spices (Including Paprika, Cumin), Enriched Wheat Flour (Flour, Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Onion, Salt, Corn Maltodextrin, Sugar, Garlic, And Extractives Of Cumin.
Wheat flour. 🙁 Anyone know of a good alternative that comes in a packet?
Just found your website and I know I am late to the game but I am actually super excited about getting started with this on Sunday. I have been looking for fishless meal prep for awhile and this is just the ticket. The calories are coming in under what I’m supposed to regardless so I can through in another salad or yogurt and a protein shake for workouts. GAH! Thank you! p.s. I am with the other woman that posted previously…..Gonna do this for the month (as a single person it means I only have to meal prep twice) but would love another one just to switch it up a bit.
I’m worried this is far too much saturated fat… What’s your thoughts on this?
Thank you so much for making my Keto journey easy!!! I have tried several of your recipes and they are not only keto friendly but yummy as well.
Are these macros right? When I log these foods myself, I get over 1100 calories for just the lazy chicken :-s