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3 Day menu to get your body into #ketosis quickly

A simplified 3 Day Keto Diet Meal Plan

If you’re coming from a standard American diet, looking over the skimpy variety of foods allowed for the first three days on the keto diet might look a bit scary. A ketogenic diet is going to be a major lifestyle change, so take it slow. 

Don’t panic.

You also shouldn’t make it overly important right now. 

Switching from a typical diet to low carb comes with a huge learning curve. Don’t expect to be perfect. The name of the game isn’t perfection. The name of the game is permanent change.

Day 1

Breakfast

2 eggs, fried, scrambled, poached, or hard boiled
3 slices of bacon
coffee, tea, diet soda, or water

Morning Snack: 2 ounces hard cheese

Lunch

4 to 8 ounce hamburger, without the bun
top with mustard or mayonnaise
1 cup of lettuce salad with full-fat salad dressing
diet gelatin
tea, diet soda, or water

Afternoon Snack: 4-ounce can tuna with mayonnaise (optional)

Dinner

2 to 3 baked chicken legs or thighs, seasoned with herbs and spices
(I normally use seasoning salt, garlic powder, and pepper)
1 cup of lettuce salad with full-fat dressing
diet gelatin topped with real whipped cream
tea, diet soda, or water

Evening Snack: hot chicken broth with minced chicken and celery

Day 2

Breakfast

2 scrambled eggs with 1/4 cup chopped ham
1 ounce hard cheese
coffee, tea, diet soda, or water

Morning Snack: chicken broth with minced chicken, celery, and an egg dribbled into the broth

Lunch

2-cup salad topped with a 4-ounce can of tuna, celery, radishes, and cucumber
full-fat dressing or mayonnaise
diet gelatin
tea, diet soda, or water

Afternoon Snack: 2 deviled eggs

Dinner

6 to 12-ounces broiled steak topped with a pat of butter
celery sticks, cucumber circles, and radishes with ranch dressing
diet gelatin topped with real whipped cream
tea, diet soda, or water

Evening Snack: 4 slices mixed cold cuts with mustard

Day 3

Breakfast

2-egg omelet; fill with 2 ounces grated cheese
coffee, tea, diet soda, or water

Morning Snack: Cucumber slices with ranch dressing

Lunch

1/2 cup chicken salad with bacon, celery, mayonnaise
wrapped in lettuce leaves instead of bread
diet gelatin
tea, diet soda, or water

Afternoon Snack: 3 slices mixed cold cuts with mustard

Dinner

2 small or 1 large pork chop sauteed in butter
small salad of radishes, celery, and cucumbers
full-fat dressing or mayonnaise mixed with mustard
diet gelatin with real whipped cream
tea, diet soda, or water

Evening Snack: Beef broth with chopped meat, celery, and egg dribbled into the broth.

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Toni Sweeney is a Triple Certified Ketogenic Diet and Primal Health Coach and weight loss expert who personally lost 80 pounds while making a total lifestyle change. The founder of Bee-Xtreme Supplements and TS Transformations her formulas and plans has helped thousands of women lose weight and keep it off forever.

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