Keto Diet Basics

The Best Ketosis Meal Plan For The Winter [2019]

Published on: December 10, 2018

The Best Ketosis Meal Plan For The Winter [2019]

Skip to Section

We’ve created the best ketosis meal plan for the winter so you don’t have to worry about what to eat when it’s cold outside.

We understand that during the cold winter months, all you can think about is snuggling in your bed with a warm bowl of your favorite soup.

Well, guess what?

We’ve got your soups covered too.


Having a solid meal plan will:

  1. Help you buy and stock the right keto ingredients beforehand.
  2. Save you time when you have to decide what to eat.
  3. Speed up your meal prepping process if you have a busy schedule.
  4. Help resist the temptation to cheat because you already know what you’re going to eat and you have the ingredients ready.
  5. Help you avoid overeating.

The Best Time of the Year to Start a Diet

Six reasons why winter is the best time to get ready for the summer:

  1. Exercising, such as jogging, for instance, is much more relaxing to do in the winter than when it’s burning hot outside.
  2. You’ll be ahead of everyone: Your gym might be less packed in the winter than it is in the summer.
  3. Starting your keto diet in the winter gives you plenty of time to lose some weight and get in shape to rock your summer outfits.
  4. Some people stick to their New Year’s resolutions, and you might be one of them.
  5. More time to focus on fitness and diet than you would in the summer.
  6. People tend to sleep better in winter, and a good sleep helps with everything.

Going Through the Winter Without Breaking Your Keto Diet

Let’s be practical.

Sometimes, especially in the winter, there will be some days when you’re just not in the mood to eat your diet meals.

You might have times when all you want is a pizza and soda while you pull the blanket over you and watch Netflix.

And on some days, you might have a fever or cold that slows you down from your diet.


How can you combat those winter days on the keto diet?

1. Meal prepping is the key.

If you’re not familiar with meal prepping, it’s when you make a batch of meals at once and freeze or refrigerate them to eat throughout the week.

If you’re a soup lover, you can make a large batch of it and place it in storage bags in the freezer to be eaten throughout the week.

All you have to do is to defrost and warm the soup before eating.

You can do the same thing with all your meals.

Refrigerate or freeze them depending on how soon you plan on eating them after preparing them.


2. Have keto snacks on hand.

Keep some simple keto snacks like fat bombs and nuts to eat when you’re hungry but not in the mood to eat a proper meal.


3. Kick start your ketosis diet on the weekend.

We know what you’re thinking. Does starting your ketosis diet on the weekend sound like a mission impossible when you have other plans? It doesn’t have to be that way.


4. Remember that it’s all in your mind.

Train your mind to stop thinking of weekends as “cheat days.”

It might be a little harder in the beginning, especially if you love eating out on the weekends. But try your best to avoid the cheat day traps on weekends when you first start the keto regimen.

You can experiment with cheat days once you’ve become a seasoned keto dieter. However, you don’t want one cheat day to become two, three, or more when you’re just starting.


5. Make healthy swaps when eating out.

It’s not that difficult to stick to your keto diet if you happen to eat out during the weekends. You can swap the fries for some extra salad.

Remove the bun from your burger and eat only the meat patty with hot sauce.

Drizzle some more butter and or olive oil on your food.


6. Satisfy your sweet tooth with keto-friendly desserts.

As mentioned earlier, fat bombs are a great way to satisfy your sweet tooth on the keto diet. You can make them in large batches and store them in your refrigerator to eat when you want to.

Fancy some keto ice cream?

Blend frozen avocado, cocoa, and your choice of keto sweetener. You can also add coconut milk for some extra flavor.


11 Things to Keep in Mind Before You Get Started

  1. Use a keto calculator to determine your daily macros so you can work out and adjust them for each meal accordingly.
  2. Having your ingredients ready is the best thing you can do to avoid last minute delays in following your meal plan.
  3. Fresh ingredients such as meat can be stored in the freezer for several months.
different ingredient for making a meal arranged on a table
  1. Meal prepping is an excellent idea for winter and if you have a busy schedule.
  2. Having a few calories over or under your daily requirement on some days will not kick you out of ketosis, so don’t panic about it.
  3. Keto snacks are not a must, but fat bombs are great for satisfying your sweet tooth. Another big plus about fat bombs is that they’re super easy to make and can help you meet your daily fat requirement.
  4. Feel free to freeze or refrigerate any left over meals to eat later.
  5. You don’t have to force yourself to eat every meal, so feel free to skip a meal if you’re not hungry at all.
  6. Feel free to repeat or swap meals for breakfast, lunch, and dinner if that’s what’s convenient for you.
  7. Speaking of breakfast, you can entirely skip it and practice intermittent fasting instead for added benefits.
  8. Avoid the keto flu symptoms by meeting your daily recommended dosage of magnesium, sodium, and potassium. You can take magnesium in supplement form. Meanwhile, potassium is found in avocados and sodium can easily be replenished via pickles and/or sprinkling a generous amount of sea salt to your salads.

First-Week Winter Ketosis Meal Plan

Keep your meals as simple as possible when you’re starting.

This means you don’t have to get too fancy with ingredients that you’ve never tried before just because you saw it on a YouTube video.

Keeping it simple doesn’t mean it has to be boring though.

Another thing to remember is that, as mentioned earlier, you can repeat the same meal throughout the day or swap meals.

For instance, you can choose to have a breakfast meal for lunch and vice versa.

It’s up to you.

Keeping that in mind gives you more freedom and control over your keto diet plan for the winter. Here are two meal ideas per day that you can mix and match to suit your preferences.

NOTE: Don’t feel overwhelmed thinking you have to try out all of these recipes or follow them according to the meal plan. As mentioned above, if you want to repeat the same meal for several days, you can do that. Just be sure to keep an eye on your daily macros.


DAY 1:

Meal 1: Keto Chorizo Omelet

A great way to start any day is with a rustic and hearty omelet such as this one made with chorizo, baby spinach, and cheddar cheese. Topped with crumbled bacon, avocado, and a bit of sour cream, this omelet is as keto-friendly as it gets. And at almost 400 calories and 21g of protein in a serving, it's sure to keep you full until lunchtime.


Keto-Chorizo-Omelette_MP

KETO MACROS:

Total fat

33.1g (Saturated fat: 14.5g)

Total carbs

3.8g (Dietary fiber: 0.9g)

Total protein

21.1g

 

Meal 2: Keto Cashew Chicken

This is a fantastic option both as a meal prep and as a lazy weeknight dinner. It's made with a handful of simple ingredients and requires little chopping and preparation. While it isn't exactly Chinese takeout, garlicky and soy sauce flavors are enough to satisfy your Asian food cravings. Serve it on top of keto rice or other side dish of your liking.


Keto-Cashew-Chicken_MP

KETO MACROS:

Total fat

33.8g (Saturated fat: 14.5g)

Total carbs

6.3g (Dietary fiber: 0.9g)

Total protein

23.3g


DAY 2:

Meal 1: Keto Raspberry Breakfast Chia Jars

This creamy and delicious breakfast pudding can be made a day ahead when you have little time to prepare breakfast in the morning. Made with nothing but healthy ingredients such as chia seeds, raspberries, coconut milk, and yogurt, this breakfast is not only tasty but also good for you. If you wish to make it vegan, replace the yogurt with whipped coconut cream or another vegan alternative.


Keto-Raspberry-Breakfast-Chia-Jars_MP

KETO MACROS:

Total fat

17g (Saturated fat: 11.6g)

Total carbs

11.5g (Dietary fiber: 7.2g)

Total protein

5.6g


Meal 2: Keto Cream of Mushroom Soup

A winter meal plan is never complete without comforting soup such as this one made with mushrooms, garlic, chicken stock, and a bit of heavy cream. Earthy mushroom flavors pair wonderfully with garlic and leeks in this comforting winter soup. Make a large batch to enjoy in the following week and serve as a dinner entrée.


Keto-Cream-of-Mushrooms_MP

KETO MACROS:

Total fat

20.4g (Saturated fat: 12.7g)

Total carbs

6.7g (Dietary fiber: 1.5g)

Total protein

7.7g


DAY 3:

Meal 1: Beef and Broccoli Stir Fry

This is your favorite take-out meal but keto-friendly. Made with flank steak, broccoli, and beef stock, this dish is loaded with earthy and full-bodied flavors, which makes it perfect during wintertime. We've used olive oil in this recipe to make it both more flavorful and healthier, but you can use a neutral-tasting oil if you like. Serve this delicious meal as is or on a bed of cauliflower rice.


Keto-Beef-and-Broccoli_Featured-Image

KETO MACROS:

Total fat

20g (Saturated fat: 7.3g)

Total carbs

8.2g (Dietary fiber: 2.5g)

Total protein

35.1g


Meal 2: Green Turkey Salad

When in the mood for something light yet comforting, make this turkey salad with leftover turkey. The flavors of blue cheese, cranberries, celery, oranges, and balsamic vinegar pair perfectly with neutral turkey meat. One serving has just over 150 calories but a generous 16g of protein, which also makes this meal great to eat after workouts.


Green-Turkey-Salad_Featured-Image

KETO MACROS:

Total fat

7.7g (Saturated fat: 2.7g)

Total carbs

3.8g (Dietary fiber: 0.8g)

Total protein

16.7g


DAY 4:

Meal 1: Keto Broccoli Cheese Soup

This soup is similar to Panera's broccoli cheddar soup, so if you love Panera's number one soup, you'll love this keto-friendly copycat as well. It's perfect for winter with its full-bodied flavors from broccoli, garlic, and cheddar cheese. Another great thing about this soup is its perfect keto macros balance. Make a large batch to enjoy several days in a row and serve alongside your favorite keto bread.


Keto-Broccoli-Cheese-Soup_MP

KETO MACROS:

Total fat

20.6g (Saturated fat: 13.3g)

Total carbs

5g (Dietary fiber: 1.2g)

Total protein

12.2g


Meal 2: Buffalo Chicken Casserole

Whenever you have leftover chicken, make this spicy and buttery casserole. It works well for meal prep or even as a potluck. Keep in mind that this recipe does not include buffalo sauce, but rather hot sauce with lots of butter to make the dish just as spicy.


Buffalo-Chicken-Casserole_MP

KETO MACROS:

Total fat

55.5g (Saturated fat: 19.9g)

Total carbs

8.5g (Dietary fiber: 2.1g)

Total protein

26.8g


DAY 5:

Meal 1: Salmon Patties

Salmon patties are incredibly comforting yet so healthy. These patties are made with pink salmon, but you can make them with other salmon varieties. Served alongside avocado cream sauce, these patties provide ample fat and protein to keep you feeling full and satisfied this winter. Not to mention they're rich in heart-healthy omega-3 fatty acids.


Salmon-Patties_MP

KETO MACROS:

Total fat

21.2g (Saturated fat: 5g)

Total carbs

7.6g (Dietary fiber: 3.4g)

Total protein

17g


Meal 2: Keto Fathead Pizza

A crispy fathead crust topped with smoked cheese and scrumptious peperoni – that's what this fathead pizza is about. There are so many ways to make fathead pizza, and this is one of the simpler ways. Simply melt the mozzarella in a microwave, add the coconut flour, form into dough and spread on a baking sheet. Add more of the toppings if you like a richer topping.


Keto-Fathead-Pizza_MP

KETO MACROS:

Total fat

4.2g (Saturated fat: 2.2g)

Total carbs

4g (Dietary fiber: 2.1g)

Total protein

4.5g


DAY 6:

Meal 1: Keto Enchilada Bowl

This one is a real treat for fans of Mexican food. Not only does this dish taste just like the real thing and with fraction of the carbs, it's also easy to make in one pot for easy cleanup. You can make batches of this dish up to two days ahead and freeze any extras for later. You'll definitely want more of this hot and spicy meal during the colder months.


Keto-Enchilada-Bowl_MP

KETO MACROS:

Total fat

33.6 (Saturated fat: 17.6g)

Total carbs

8g (Dietary fiber: 3.8g)

Total protein

30.2g


Meal 2: Keto Hot Pockets

These hot pockets are proof that anything can be made low-carb with the right ingredients. The crust is essentially made from fathead dough while the filling is scrambled eggs with crumbled bacon – perfect as a portable breakfast or lunch. You can also assemble these hot pockets in advance and freeze them fresh for up to 2 months.


Keto-Hot-Pockets_MP

KETO MACROS:

Total fat

36g (Saturated fat: 15.2g)

Total carbs

2.3g (Dietary fiber: 0.5g)

Total protein

23.7g


DAY 7:

Meal 1: Keto Cinnamon Rolls

Who doesn't love cinnamon rolls on cold winter mornings? These low-carb versions of a breakfast staple are made with almond flour, spiced with fragrant Ceylon cinnamon, and topped with a cream cheese glaze. Of course, you can eat these as treats, lunch, or anytime you feel like you deserve something sweet. And at 1.7g net carbs per roll, you can enjoy them guilt-free.


Keto-Cinnamon-Rolls_MP

KETO MACROS:

Total fat

24.1g (Saturated fat: 13.4g)

Total carbs

2.3g (Dietary fiber: 0.7g)

Total protein

8.1g


Meal 2: Cauliflower Ham Gratin

Cauliflower is a great replacement for high-carb ingredients in keto cooking. In this recipe, it's used in place of potatoes and the results are amazing. Mild-tasting cauliflower is the perfect vessel for ham and cheese flavors. But even better, cauliflower is nutritious and healthful thanks to its many nutrients and antioxidants.


Cauliflower-Ham-Gratin_MP

KETO MACROS:

Total fat

18.1g (Saturated fat: 10.3g)

Total carbs

9.2g (Dietary fiber: 3.2g)

Total protein

19.6g


Second Week of The 3-Week Ketosis Meal Plan

DAY 1:

Meal 1: Chocolate Peanut Butter Apple Protein Shake

Start your day with this flavorful and protein-rich shake. It's made with a couple of simple keto ingredients and our Keto Protein Powder. The apple flavors come from apple extract to keep the carb content low.


Chocolate-Peanut-Butter-Apple-Protein-Shake_Featured

KETO MACROS:

Total fat

22.1g (Saturated fat: 3.4g)

Total carbs

8.7g (Dietary fiber: 4.3g)

Total protein

20.4g


Meal 2: Deli Roast Beef and Cheese Platter

This deli meats and cheese platter works well as an antipasto dish but at 436 calories per serving, it's safe to say you can make this your lunch or dinner option. This delicious platter is made by assembling all the best keto ingredients, including Gouda cheese, deli roast beef, avocado, mayo, and radishes. What's also great about it is how it's colorful.


Keto-Roast-Beef_Featured-Image

KETO MACROS:

Total fat

40.4g (Saturated fat: 11.7g)

Total carbs

8.2g (Dietary fiber: 2.7g)

Total protein

12g


DAY 2:

Meal 1: Corned Beef and Cauliflower Hash

Now this is great use of corned beef and makes for a really simple and quick meal for lazy weeknights. Cauliflower replaces potatoes in this low-carb recipe as well, while the poached egg gives it added protein and makes the dish complete.


Corned-Beef-And-Cauliflower-Hash_Featured

KETO MACROS:

Total fat

9g (Saturated fat: 1.8g)

Total carbs

6.9g (Dietary fiber: 2.9g)

Total protein

5.6g


Meal 2: Keto Cabbage Soup

A bowl of hot and nourishing cabbage soup is exactly what you need when the days are short and cold. This recipe is based on simple ingredients, but the results are wonderfully spicy and hearty. By making a large batch, you can enjoy this soup for up to 4 days in a row since it keeps well in the fridge.


Keto-Cabbage-Soup_Featured-Image

KETO MACROS:

Total fat

7.3g (Saturated fat: 2.8g)

Total carbs

5.3g (Dietary fiber: 1.4g)

Total protein

35.7g


DAY 3:

Meal 1: Beef Tacos With Parmesan Shells

Who says you can't have tacos on a keto diet? By making faux taco shells with nothing but grated Parmesan cheese and using low-carb fillings, you can enjoy spicy Mexican flavors and stay within your macros. These tacos have less than 1g net carbs and 226 calories in a serving, so feel free to eat two or three in a sitting.


Beef-Tacos-with-Parmesan-Shells_MP

KETO MACROS:

Total fat

14.9g (Saturated fat: 5.1g)

Total carbs

1g (Dietary fiber: 0.1g)

Total protein

22.1g


Meal 2: Keto Mashed Cauliflower

Make this mashed cauliflower as a side dish to go along with roast beef, baked chicken, or other meal of your liking. Unlike mashed potatoes, this meal comes with very little carbs and a generous amount of fat while tasting almost like the real deal.


Keto-Cauliflower-Mashed-Potatoes_Featured-Image

KETO MACROS:

Total fat

19.2g (Saturated fat: 4.5 g)

Total carbs

4.4g (Dietary fiber: 1.7g)

Total protein

8.6g


DAY 4:

Meal 1: Chocolate Spirulina Detox Smoothie

While most health-conscious folk like to detox with juices, teas, and smoothies in springtime, this smoothie is suitable for a winter cleanse. A great thing about this smoothie is that it's made with ingredients you can find anywhere year-round such as frozen spinach and spirulina as the main detoxifying ingredients.


Chocolate-Spirulina-Detox-Smoothie_Featured

KETO MACROS:

Total fat

10.7g (Saturated fat: 3g)

Total carbs

8.9g (Dietary fiber: 3.6g)

Total protein

11.4g


Meal 2: Mongolian Beef

This Chinese-American dish is the perfect dinnertime meals to have in winter. It's easy to make with only a handful of ingredients but it comes loaded with Asian flavor. Serve it on top of cauliflower rice for a full take-out experience.


Keto-Mongolian-Beef_Featured-Image

KETO MACROS:

Total fat

17.3g (Saturated fat: 1g)

Total carbs

2.5g (Dietary fiber: 0.2g)

Total protein

25.1g


DAY 5:

Meal 1: Keto Tomato Soup

A warm bowl of tomato soup topped with heavy cream is as comforting as soup gets during colder months. Not only is this soup nutritious, but it's also healthful thanks to the many antioxidants found in tomatoes. Serve it as an entrée meal or enjoy on its own.


Keto-Tomato-Soup_Featured-Image

KETO MACROS:

Total fat

8.4g (Saturated fat: 2.5g)

Total carbs

7.9g (Dietary fiber: 2.2g)

Total protein

3.4g


Meal 2: Cake Batter Ice Cream

Sometimes, and especially when the days are short and the weather is gloomy, a bowl of comforting ice cream is the only thing that can lift your mood. Since most ice cream is high in carbs, you'll want to make this keto-friendly version instead.


Cake-Batter-Ice-Cream_Featured

KETO MACROS:

Total fat

8.4g (Saturated fat: 2.5g)

Total carbs

7.9g (Dietary fiber: 2.2g)

Total protein

3.4g


DAY 6:

Meal 1: Low-Carb Cheese Crackers

It's always a good idea to have a snack on hand when you're on a keto diet, and these cheese crackers definitely make for one filling snack. Made with mozzarella and Parmesan cheese, they are loaded with cheesy flavors but also protein and fat.


Low-Carb-Cheese-Crackers_MP

KETO MACROS:

Total fat

7.5g (Saturated fat: 3.7g)

Total carbs

1.6g (Dietary fiber: 0.4g)

Total protein

6.3g


Meal 2: Spicy Beef Ramen

This low-carb ramen recipe is made with konjac plant noodles instead of traditional wheat noodles to help lower carb content. The end result is a rich and delicious Asian-flavored dish with only 2.3g net carbs per serving. Now you can enjoy ramen guilt-free!


Spicy-Beef-Ramen_Featured

KETO MACROS:

Total fat

14.2g (Saturated fat: 4.1g)

Total carbs

2.8g (Dietary fiber: 0.5g)

Total protein

36.1g


DAY 7:

Meal 1: Very Berry Chocolate Protein Smoothie

Berries and chocolate protein pair wonderfully in this fruity smoothie. Chia seeds add both texture and omega-3 fatty acids to this breakfast (or lunch) drink. They also add quite a bit of fiber along with the berries, which helps with digestion.


Very-Berry-Chocolate-Protein-Smoothie_Featured

KETO MACROS:

Total fat

4g (Saturated fat: 0.5g)

Total carbs

13.5g (Dietary fiber: 6.8g)

Total protein

13.8g


Meal 2: Easy Keto Chili

This chili con carne is made with only a handful of ingredients and with no beans. Hot and spicy, it's the perfect dish to relish in this winter. But what's also great is that it holds well in the fridge for a couple of days and for months in the freezer.


Easy-Keto-Chili_MP

KETO MACROS:

Total fat

21.5g (Saturated fat: 7g)

Total carbs

8.9g (Dietary fiber: 2.6g)

Total protein

31.7g


Third Week 21 Day Ketosis Meal Plan

DAY 1:

Meal 1: Birthday Cake Batter Protein Pancakes

If you love making breakfast pancakes on weekends, then try these festive birthday-themed protein pancakes. They're ready in just 15 minutes with a few simple ingredients but are, nevertheless, soft, moist, and tender.


Birthday-Cake-Batter-Protein-Pancakes_Featured

KETO MACROS:

Total fat

14.5g (Saturated fat: 4g)

Total carbs

6.6g (Dietary fiber: 1.1g)

Total protein

39g


Meal 2: Keto Garlic Bread

For fans of Italian flavors, this quick snack is definitely a winner. The bread is essentially fathead dough topped with a butter and Parmesan herbed mixture. While the flavors are definitely addictive, so is its crispy and soft texture. If you end up with leftovers, store this flatbread in the fridge for up to 4 days.


Keto-Garlic-Bread_Featured-Image

KETO MACROS:

Total fat

9.6g (Saturated fat: 4.7g)

Total carbs

3.5g (Dietary fiber: 0.6)

Total protein

6.3g


DAY 2:

Meal 1: French Onion Soup

French onion soup is definitely one of those winter time classics in the world of soups. It's rich, creamy, and loaded with caramelized onion flavors. But unlike authentic onion soup, this one has only a fraction of the carbs.


Keto-French-Onion-Soup_Featured-Image

KETO MACROS:

Total fat

31.9g (Saturated fat: 19.7g)

Total carbs

8g (Dietary fiber: 2g)

Total protein

54.3g


Meal 2: Keto Falafel for Salads

These low-carb falafels go great with leafy greens, avocados, cucumbers, or other salad veggies you wish to serve them with. Instead of chickpeas, these are made with cauliflower and a combination of almond and coconut flours. The resulting falafels are tender and, of course, delicious.


Keto-Falafel-Salad_Featured-Image

KETO MACROS:

Total fat

45.6g (Saturated fat: 8.7g)

Total carbs

8.3g (Dietary fiber: 3.8g)

Total protein

9g


DAY 3:

Meal 1: Keto Taco Soup

Can't figure out if you'd rather have tacos or soup for dinner? Then make this nutritious taco soup. It's loaded with flavors and the extra jalapeno gives it that spice you love in Mexican cooking. At 340 calories per serving, this soup can make for a whole dinner, especially if served along with your favorite keto bread.


Keto-Taco-Soup_Featured-Image

KETO MACROS:

Total fat

17.7g (Saturated fat: 9.1g)

Total carbs

3.1g (Dietary fiber: 0.1g)

Total protein

39.4g


Meal 2: Keto Beef Stroganoff

When in doubt what to have for dinner when guests are coming over, make this beef stroganoff. Mushrooms, tomatoes, and balsamic vinegar add loads of umami flavor to this classic Russian dish that everyone can appreciate. Serve it with cauliflower mash or almond flour pasta and you're good to go.


Keto-Beef-Stroganoff_Featured-Image

KETO MACROS:

Total fat

13.8g (Saturated fat: 5.1g)

Total carbs

3.9g (Dietary fiber: 0.8g)

Total protein

36.4g


DAY 4:

Meal 1: Thai Iced Tea

While not really a meal, it's still good to have a nice tea drink on your winter menu. This Thai drink is a great option to include this winter. The rich chai flavors go well with the mellowness of heavy cream. Enjoy it in the afternoon or whenever you feel is the perfect occasion.


Thai-Iced-Tea_Featured-Image

KETO MACROS:

Total fat

11.1g (Saturated fat: 6.9g)

Total carbs

0.8g (Dietary fiber: 0g)

Total protein

0


Meal 2: Keto Pork Chops

These pork chops are coated with a pork rinds and parmesan crumble and fried until tender and crispy. Garlic powder and lemon zest enhances the flavors of this dish that you can serve with cauliflower mash and steamed veggies.


Keto-Pork-Chops_Featured-Image

KETO MACROS:

Total fat

20.5g (Saturated fat: 8.6g)

Total carbs

2g (Dietary fiber: 0.1g)

Total protein

37.1g


DAY 5:

Meal 1: Keto Bagels

Low-carb and gluten-free, these bagels are made with only 5 ingredients and are ready in no time. Make them for breakfast and enjoy with a pat of butter or your favorite spread. If you end up with leftovers, store in an airtight container in the fridge.


Keto-Low-Carb-Bagels_Featured

KETO MACROS:

Total fat

10.2g (Saturated fat: 4.1g)

Total carbs

2.6g (Dietary fiber: 0.8g)

Total protein

6.9g


Meal 2: Keto Egg Drop Soup

This egg drop soup comes with a spicy twist – it's made with chili garlic paste on top of classic egg drop soup ingredients. Egg drop soup is a comforting meal to have any time of the year, but winter is definitely the best season to enjoy warm soups. This one comes at around 290 calories and only 2.9g of net carbs per serving.


Keto-Egg-Drop-Soup_Featured-Image

KETO MACROS:

Total fat

22.5g (Saturated fat: 10.7g)

Total carbs

2.5g (Dietary fiber: 0g)

Total protein

18.8g


DAY 6:

Meal 1: Keto Pumpkin Bread

Pumpkin flavors are not just for autumn, they can be enjoyed all winter long as long as you have a can of pumpkin puree somewhere in your pantry. Make this loaf for the entire family to enjoy for breakfast or as dessert.


Keto-Pumpkin-Bread_Featured-Image

KETO MACROS:

Total fat

9.3g (Saturated fat: 4g)

Total carbs

5.5g (Dietary fiber: 2.4g)

Total protein

3.9g


Meal 2: High Protein Decaf Mocha

If you're trying to restrict your caffeine intake or just want a nice decaf drink to enjoy in the morning, then this low-carb and high-protein mocha may be a great option. Enriched with MCT oil and protein powder, this is the perfect energy drink for the low-carb dieter.


High-Protein-Decaf-Mocha_Featured

KETO MACROS:

Total fat

7.5g (Saturated fat: 7.2g)

Total carbs

0.9g (Dietary fiber: 0g)

Total protein

5.5 g


DAY 7:

Meal 1: Baked Mini Frittatas with Mushrooms

Make these mini frittatas for breakfast or lunch. They're simple and easy to make and taste great both warm and cold. And with over 11g of protein in a serving, they will keep you full and satisfied until dinner time.


Baked-Mini-Frittatas-with-Mushrooms_MP

KETO MACROS:

Total fat

9.1g (Saturated fat: 3.7g)

Total carbs

3g (Dietary fiber: 0.4g)

Total protein

11.3g


Meal 2: Keto Pork Roast

If you're planning a big celebration during the holiday season, make this Keto Pork Roast. It can feed a crowd of 12 and it pairs perfectly with a wide range of keto side dishes. Keep in mind that you'll need to spend up to 3 hours preparing this delicacy, but the time and effort spent is worth it given how tasty this is!


Keto-Pork-Roast_Featured-Image

KETO MACROS:

Total fat

16.9g (Saturated fat: 5.5g)

Total carbs

1.7g (Dietary fiber: 0.4g)

Total protein

44.4 g


Conclusion

Just because it’s winter, doesn’t mean you can’t stick with your keto diet. Don’t let anything, even the cold weather, get in the way of a healthy keto lifestyle! Our 3-week meal plan simplifies decision-making and saves you a lot of time in food prep especially if you have a busy schedule.


Takeaways

  • A solid keto diet meal plan speeds up meal prepping, keeps temptation at bay, and prevents overeating.
  • Batch cooking, having keto snacks ready, and making healthy swaps when eating out are just some of the ways to avoid breaking your keto diet.
  • Some common keto foods and ingredients include eggs, avocado, cheese, butter, chicken, broccoli, cauliflower, beef, spinach, bacon, lemon, and almond flour.

Fill email and get the .PDF