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:
Six reasons why winter is the best time to get ready for the summer:
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.
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.
Scramble two or three eggs in 2 tbsp of grass fed butter. Sprinkle some cheddar cheese, salt, and pepper on the eggs. Place half of a medium-size avocado on the side, and you’re good to go.
This recipe will easily make up a good portion of your daily calories.
Here’s a rough calorie estimate for each ingredient in this recipe. As you can see, this meal can easily add up to 600+ calories:
1 Egg, Scrambled
199 Calories per serving
205 Calories per serving
“2 tbsp butter”
2 tbsp Butter with salt
204 Calories per serving
“1 tbsp cheddar cheese”
1 tbsp Cheddar Cheese
28 Calories per serving
Total fat: 60.2g (Saturated fat: 26g)
Total carbs: 10.7g (Dietary fiber: 6.7g)
Total protein: 16.9g
Here’s another super simple meal you can make and prep to be eaten throughout the week.
All you need is some chicken thighs, your choice of ingredients to marinate the chicken, and some butter.
Here’s a mouthwatering keto grilled chicken recipe we love.
TIP: You can eat the grilled chicken with a side
salad or chop it up and use it to make a chicken salad.
This is one of the easiest keto breakfast recipes you can try on lazy winter mornings. You’ll be making this delicious overnight “oats” with hemp hearts, chia seeds, and other ingredients like coconut milk which you can find in the full recipe here.
This keto oats recipe is vegan and gluten-free.
How can this ketosis winter meal plan be complete without a delicious comfort soup recipe? Well, here you have it.
This chicken soup recipe calls for a variety of ingredients such as celery stalk, minced garlic, cream, cream cheese, green chilies, and more.
Here’s another keto meal you can make in advance to be eaten throughout the week. The recipe will yield four servings and contains about 432 calories.
You’ll love the combination of chili flakes, Dijon mustard, and balsamic vinegar in this broccoli chicken recipe
Craving some pasta on a winter night?
Try this Zucchini pasta with chicken and pistachios. It makes roughly 2-4 servings.
This is a simple but delicious baked avocado egg recipe that has 261 calories per serving. It has a total of 20g of fat, 14g of protein, and 3g of net carbs per serving.
Not only is it super easy to make because of the simple ingredients, but the prep time and cook time combined is only 25 minutes.
The total cook time of this delicious Mozzarella chicken recipe is 30 minutes.
It has 385 calories per serving.
This keto mac and cheese casserole is perfect for winter. It yields ten servings so you can refrigerate it to eat throughout the week.
It’s also great when you have visitors over and want to make something for dinner without compromising your keto diet.
Nothing too fancy with this one. All you have to do is to fry two eggs in 2 tbsp of butter with salt and pepper. Throw in some fresh spinach, and you’re good to go.
Casserole recipes like this low carb beef and cheesy chile are a real delight for keto dieters. The total cook time for this one is 60 minutes, and it yields eight servings.
The total cook time of this keto lasagna recipe is 1 hour and 10 minutes. It’s so worth it because it tastes “just like the real thing” according to the author, Kyndra.
It yields four servings, and is ideal for meal prepping.
Make keto pancakes with almond flour. This recipe has a total of 339 calories per serving (4 pancakes), and the recipe yields eight pancakes.
Make your chicken curry with coconut oil if you’re not a fan of spicy curries and enjoy it with delicious homemade cauliflower rice.
Don’t feel like eating anything but want to feel energized until your next meal?
Drink a strong cup of bulletproof coffee with MCT oil and grass-fed butter. It tastes great and helps you reap the benefits of intermittent fasting.
You can replace all of your breakfast meals with bulletproof coffee and practice intermittent fasting every day or a few times a week, depending on your mood.
Saute two boiled eggs in butter, 1 tsp chili powder, salt, and garlic powder. Eat them with steamed broccoli and ½ avocado.
A simple and delicious dinner or lunch recipe with cauliflower and cheese. It contains 308 calories per serving.
Another name for this recipe is baked spinach egg muffins. They’re easy to make, and this recipe is also something you can prepare in advance to save you time and energy on winter mornings.
If you haven’t noticed the trend yet, zucchini is popular in the keto diet world. You can make chips, mini sandwiches, and pasta out of zucchini. This recipe has a total of 137 calories per serving and yields four servings.
Feel like having some Chinese cuisine for dinner? This is a delicious Chinese stir-fry chicken recipe that has a total of 415 calories per serving.
This ground beef stir fry recipe can be eaten for both dinner and lunch. Avoid the carrots from this recipe to make it perfect for keto. It has a total of 410 calories per serving.
This keto-friendly casserole recipe uses cauliflower, butter, chives, cheese, and bacon. It’s one of the most favored low carb comfort foods and has only 199 calories per serving.
This salmon recipe contains flavorful ingredients such as zested lemon, almond flour, asparagus, cherry tomatoes, and parsley leaves. It has a total of 494 calories per serving.
Here’s a colorful tuna salad with tasty ingredients like kalamata olives, Himalayan salt, balsamic vinegar, and more. It has a total of 563 calories, and the full macronutrient info can be found on the recipe page.
Cauliflower mac and cheese is a popular keto comfort food you can enjoy during the winter. This recipe yields four servings and has 294 calories per serving.
Craving a different type of comfort soup?
You’ve got to try this West African groundnut chicken soup because it’s unique and low carb. This soup has 389 calories per serving.
This coconut chicken can be prepped and cooked in 30 minutes. It yields four
servings and has 286 calories per serving. You can eat it on its own or with a salad on the side.
If you’re a fan of chile dishes, then this White chicken chili is a must try. It has 481 calories per 1 cup serving and the total cook time is 45 minutes.
These hash brown egg cups are perfect for breakfast or as a snack. The total cook time for this recipe is 35 minutes, and it yields 12 cups. Each serving has only 98 calories.
You’ll never get bored of eating avocados and eggs on the keto diet. Here’s a simple and mouth-watering avocado recipe with a paprika twist.
You can eat this salad on its own or with another dish like grilled meat.
This spicy buffalo chicken soup is tasty comfort food for winter. One thing you’ll love about this recipe is the total cook and prep time, which is only 10 minutes.
It calls for simple ingredients like cream cheese, salt, pepper, and hot sauce.
This is a filling chicken bowl meal which contains Greek-marinated chicken, cucumber salad, tzatziki, red onion, and tomato. It also has rice, but you can swap the rice with more chicken or some steamed broccoli.
Another thing you’ll notice on the recipe page is that this recipe has been created with meal prepping in mind. You can make it in a large batch to eat for lunch or dinner for a whole week.
If you’re a fan of Shepherd’s pie, you’ll love this low carb version of it made with cauliflower mash. It’s a win-win for winter time, and the recipe is free from gluten, wheat, and grain.
Total cook time is 50 minutes, and it yields five servings with 475 calories per serving. You can enjoy it with your family or keep it refrigerated to eat another day.
This chicken fajita bake requires the same if not less effort than a crock pot recipe. It only contains six ingredients which makes it easy to prepare.
All you have to do is to lay the chicken breasts on the tray as instructed on the recipe page and bake for 35-45 minutes at 375 F.
Pick your choice of keto vegetables like asparagus, broccoli, and stir-fry them in butter and seasoning.
You can marinate the fish and bake or pan fry it.
It’s a simple recipe and something you can meal prep.
Is winter tempting you to place an order for pizza? You can, but if you do, be sure only to eat the topping and not the bread.
Or, you can make your pizza at home to avoid facing that temptation.
The cook time for this keto pizza is 50 minutes, and it yields 8-12 servings.
Simple cauliflower fried rice contains peas, green onion, and sesame oil. It also has pork, but you can swap it for chicken if you don’t eat it or remove it entirely if you’re following a vegan diet.
The total cook time for this recipe is 45 mins.
For this French toast recipe, you need to make your bread out of almond flour and then make your french toast the way you would with normal bread. Replace sugar with stevia or erythritol.
Another filling and delicious keto soup recipe to satisfy your comfort food craving for this winter is Keto Winter Taco Soup. The total cook time for this recipe is only 25 minutes. It yields four servings and contains 201 calories per serving.
This recipe calls for zucchini, tomato, onion, eggs, parmesan cheese, and a few other ingredients that will be baked in custard cups. However, the veggies are roasted first and then the eggs are added in the format described on the recipe page.
This recipe contains 149 calories per serving.
Choose your favorite recipe for baking the salmon and enjoy it with cauliflower rice. Lemon garlic baked salmon is a great choice, or you can also enjoy your salmon marinated in your favorite hot sauce.
Make your keto bread using coconut flour and psyllium husk and eat with a nice egg omelet. Sprinkle some cheddar cheese on it if you like.
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.