Day Grab & Go Keto/Paleo Diet Plan. Share. Follow us 1. Meal planning is time consuming and for busy women on the go it can seem like even more of a challenge when you have to tailor your meal plans around a gluten-free diet. ![]() ![]() This ketogenic and paleo- friendly diet plan is perfect for those who have a busy life style! Here is what I focused on when putting it together: Very simple meal ideas with very little or no cooking required. Meals you can easily take to eat at work. Net carbs per each meal, not just the daily overview. My progress so far - How about you? Some of you know that I've been on a low- carb ketogenic diet for the last 2 years, mostly for health reasons. Before this challenge, my net carbs intake was mostly between 4. After all the delicious festive meals I've had in December, I knew I need to shed a few pounds. That's how this challenge started! Although Ketostix may not be the most accurate, I used them and measured medium to high level of ketones every single day since the challenge. Before this challenge, I had low readings (light pink colour). Keep in mind you won't see the high readings I did, as I was already in ketosis. If you want to get rid of glycogen in order to quickly get in ketosis, eat no more that 2. What also helps is to include moderate exercise during the initial phase to help your body release even more glycogen and start producing ketones. Remember, if you've just recently started following the ketogenic diet, it is very important to have sufficient intake of electrolytes, otherwise you may experience bad . You can use lite salt for potassium, take magnesium supplements and drink bone broth to boost your sodium intake. Now, back to my challenge. The reason is that both of these may impair weight loss and if you are stuck at the same weight for a long time, skipping dairy and avoiding all sorts of low- carb sweets will help you. Initially, I thought it would be really difficult to remove dairy from my diet. Although I'm already keto- adapted, I've never given up dairy in the past. I use cream in my morning coffee and I love cheese and full- fat yogurt with berries. I was actually quite surprised to realise that it's not difficult at all! I still have my coffee but use coconut milk instead of cream. Instead of yogurt, I use ? ![]() FREE DIET AND WEIGHT LOSS JOURNAL. Create a Goal, Track Food, Log Activity & See Progress! Trusted by over 6 million users. ![]()
Exercise has a very small effect on long- term weight loss. In fact, 8. 0- 9. If you have Hashimoto's like me, you have to be very careful with exercise - too much exercise will lead to high cortisol levels and worsen the symptoms even more. I walk every day for at least 3. So, what are my results so far? December was quite stressful and I didn't eat as well as I would have liked to. Now, after less than 1. I've lost 4 pounds and 3 inches, but I feel a lot better. I don't wake up tired and I'm almost never hungry. Also, my calorie intake has naturally dropped. I'm aiming to lose another pound or two, but overall I'm happy with the results. I do take magnesium every day (4. RDA) to ensure I'm not deficient in it. I'd love to hear about your progress and your results. How do you find the challenge so far? What are your targets? Most of them apply to those of you who have busy lifestyles. Prepare 4 servings of slow- cooked meat (~ 9. Cook the meat until tender, best in a slow- cooker (pork or lamb with herbs such as rosemary, onion and garlic, pink Himalayan salt). Such simple ingredients will add a very small amount of carbs (~ 1 g net carbs per serving). Store 2 servings in the freezer and keep the remaining 2 servings in the fridge. You can get inspired by some of my recipes here. Pre- cook 1 serving of chicken thighs or turkey (~ 1. Place in an air- tight container and defrost each serving a day before needed by placing it in the fridge. Pre- cook one of the salmon fillets or other fatty fish (~ 1. Defrost a day before needed by placing it in the fridge. Crisp up some bacon and keep refrigerated and ready to eat. Boil some eggs to have them ready at hand when needed either in your recipes or as quick snacks. Very low- carb diets (below 3. I recommend you take magnesium supplements or add snacks high in magnesium such as nuts. This diet plan may not be suitable for everyone. You'll have to make small adjustments. If you need to have less protein, reduce the portions of meat and eggs. Don't worry about small excess of protein, it will not kick you out of ketosis. In fact, protein will keep hunger at bay. If you need to add more fat (or less), focus on added oils and fatty foods when making your adjustments. You can find your ideal macros using Keto. Diet Buddy! You can download your weekly SHOPPING LIST here. For your convenience, I have also created a PDF version of this diet plan that you can download here! Super- Easy Grab & Go 7- Day Diet Plan. Note that the nutrition facts of this meal plan do not include extra snacks. As individual requirements vary, you can add healthy snacks from this list to sate your appetite. In simple words, if you feel hungry, add fat and protein- based meals or snacks! Day 1. Breakfast. Creamed coconut milk with nuts and berries. Make sure you place the can in the fridge overnight before you use it. Total carbs: 1. 8. Fiber: 8. 3 g, Net carbs: 9. Protein: 1. 1. 2 g, Fat: 5. Calories: 5. 84 kcal, Magnesium: 1. RDA), Potassium: 6. EMR)Lunch. Keto tuna salad (recipe is here)1 tin tuna (1. Himalayan salt. 2 tbsp home- made mayo. Total carbs: 5. 4 g, Fiber: 1. Net carbs: 3. 9 g, Protein: 5. Fat: 4. 9. 8 g, Calories: 7. Magnesium: 7. 9 mg (2. RDA), Potassium: 8. EMR)Dinner. 2 x One- minute egg muffin (divide everything in 2 cups and microwave for 1- 2 minutes)2 large pastured eggs. Keep in mind that these values are average and may slightly vary based on the ingredients you use. Day 2. Breakfast. Omelet from 3 large pastured eggs, 1 tbsp ghee and pink Himalayan salt topped with the slow- cooked meat (1. Tips before you get started). Keep in mind that these values are average and may slightly vary based on the ingredients you use. Day 3. Breakfast. Himalayan salt, 1 cup berries, fresh or frozen (1. Total carbs: 1. 9. Fiber: 1. 0. 9 g, Net carbs: 8. Protein: 3. 0. 9 g, Fat: 2. Calories: 4. 21 kcal, Magnesium: 1. RDA), Potassium: 1. EMR)Lunch. Quick prawn & spinach salad. Keep in mind that these values are average and may slightly vary based on the ingredients you use. Day 4. Breakfast. Keep in mind that these values are average and may slightly vary based on the ingredients you use. Day 5. Breakfast. Keep in mind that these values are average and may slightly vary based on the ingredients you use. Day 6. Breakfast. Creamed coconut milk with nuts and berries. Make sure you place the can in the fridge overnight before you use it. Total carbs: 1. 8. Fiber: 8. 3 g, Net carbs: 9. Protein: 1. 1. 2 g, Fat: 5. Calories: 5. 84 kcal, Magnesium: 1. RDA), Potassium: 6. EMR)Lunch. Quick chicken salad. Himalayan salt. 2 tbsp home- made mayo. Total carbs: 4. 5 g, Fiber: 1. Net carbs: 3. 1 g, Protein: 4. Fat: 4. 1 g, Calories: 5. Magnesium: 6. 4 mg (1. RDA), Potassium: 7. EMR)Dinner. Pan- roasted salmon or trout with braised broccoli. Himalayan salt and pepper (black or cayenne) to taste. Total carbs: 1. 2. Fiber: 4. 7 g, Net carbs: 7. Protein: 3. 7. 6 g, Fat: 3. Calories: 5. 37 kcal, Magnesium: 8. RDA), Potassium: 1. EMR)Total daily values: Total carbs: 3. Fiber: 1. 4. 5 g, Net carbs: 2. Protein: 9. 1. 5 g, Fat: 1. Calories: 1. 68. 3 kcal, Magnesium: 2. RDA), Potassium: 2. EMR), Keto ratio (carbs : protein : fat) is 5 : 2. Recommended snacks: 1 oz (3. Keep in mind that these values are average and may slightly vary based on the ingredients you use. Day 7. Breakfast. Keep in mind that these values are average and may slightly vary based on the ingredients you use. Healthy Low- carb Snacks and Extras. Coffee with coconut milk or almond milk or Low- Carb Cappuccino or Ultimate Keto Coffee. Soup Based 7 Day Meal Plan. The Sacred Heart Diet is a fad diet that has been circulating for many years. The diet was supposedly thought to come from the cardiology department at Sacred Heart Memorial Hospital where it was used for overweight heart patients. However, like most of these diets – this is an urban myth. The Sacred Heart Diet has been called a number of different names (such as the Spokane Heart Diet, the Cleveland Clinic Diet, Sacred Heart Memorial Hospital Diet and the Miami Heart Institute Diet). Basically A Soup Based Diet. The Sacred Heart Diet is a soup- based diet and claims that you will lose 1. This may be true, but most of the weight lost will tend to be water – and will be gained right back very soon after the diet. This diet is very clearly an unsustainable fad diet but is not as nutritionally unsound as similar diets. Most of these diets claim some magical fat- burning science is involved, or that there is something special about the combination of foods. This is simply untrue – it is nothing more complex than a reduction in calories! Here are the two of the most popular Sacred Heart Diet soup recipes that are the foundation of this fad diet. The Sacred Heart Diet Soup Recipes. Most Popular Sacred Heart Soup Recipe. Lipton Soup mix (chicken noodle)1 bunch of celery. Carrots. 2 Green Peppers. Season with salt, pepper curry, parsley, if desired, or bouillon, hot or Worcestershire sauce. Cut veggies in small to medium pieces. Cover with water. Boil fast for 1. 0 minutes. Reduce to simmer and continue to cook until vegetables are tender. Alternate Soup Recipe. Soup to be eaten ALL DAY as much and as often as you can. Cantaloupes and watermelon are lower in calories than most other fruits. Eat only soup and fruit today. Day 2. All vegetables. Eat until you are full with fresh raw, cooked or canned veggies. Try to eat green leafy veggies and stay away from dry beans, peas or corn. Eat veggies along with the soup and a baked potato at dinner time with butter. Don’t eat any fruits through today. Day 3. Eat all the soup, fruit and veggies you want. Do not have a baked potato. Day 4. Bananas and skim milk: Eat at least 3 bananas and drink as much milk as you can today, along with the soup. Day 5. Beef and tomatoes: you may have 1. Eat the soup at least once today. Day 6. Beef and veggies, eat to your heart’s content of the beef and veggies today. You can even have 2- 3 steaks if you like with green leafy veggies but no baked potato. Be sure to eat the soup at least once today. Day 7. Brown rice, unsweetened fruit juice and veggies, until full (and eat the soup). You can add cooked veggies to your rice if you wish. Drinks Allowed. Unsweetened juices. Tea (also herbal)Coffee. Cranberry juice. Skim milk. Lots of water. The soup can be eaten at any time. Sacred Heart Diet Variations. Here is a different version of the diet – alleged to have come from Lehigh Valley Hospital, Pennsylvania. Follow the daily plan for 2 consecutive weeks, then take the following week off. You can repeat the cycle for as long as you like or until you achieve your weight loss goal. MONDAYEat SOUP and all the FRESH FRUIT that you want. Nothing else. Nothing else. Nothing else. THURSDAYEat SOUP all day and 3 BANANAS. GLASS OF SKIM MILK. Nothing else. FRIDAYEat SOUP, up to 8 TOMATOES and ALL the skinless CHICKEN, lean BEEF & FISH that you want. Nothing else. SATURDAYEat SOUP, ALL the skinless CHICKEN, lean BEEF & FISH that you want. Nothing else. The Problems With This Diet. Any diet that would tell you to eat unlimited red meat is not healthy, especially for those with heart disease or cholesterol problems. Diets that only focus on certain food groups and eliminate others isn’t sustainable long term. With no calorie or portion guidelines in place, people could consume too little calories or way too many on certain days. The Sacred Heart Diet is nutrient deficient on certain days. Diet Not Endorsed by a Hospital. This diet is not recommended The Sacred Heart Hospital in Montreal Canada (H. This is an improved and healthier version of the original.
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