3 Day Keto Meal Plan With Recipes For Beginners

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3 Day Keto Meal Plan With Recipes For Beginners
3 Day Keto Meal Plan With Recipes For Beginners

The ketogenic diet entails consuming very few carbohydrates and replacing them with fat in order to help your body burn fat for energy. Weight loss and a lower risk of certain diseases are two health benefits.

What Is A ketogenic Diet?

The ketogenic diet is an extremely low-carb, high-fat diet that is, in many ways, comparable to the Atkins diet as well as other low-carb diets.

It comprises consuming an extremely low amount of carbohydrates and substituting fat for those calories instead. Your body will enter a metabolic condition known as ketosis as a result of the restriction of carbohydrates.

As a result, your body becomes incredibly proficient at burning fat for energy. Additionally, it turns liver fat into ketones, which can energize the brain.

Following a ketogenic diet can drastically lower blood sugar and insulin levels. This has various health benefits in addition to higher ketones.

Types Of Ketogenic Diets

The ketogenic diet is available in several variations, including:

The standard ketogenic diet, the cyclical ketogenic diet, the targeted ketogenic diet, and the high protein ketogenic diet are all options.

Only the standard and high-protein ketogenic diets have received extensive research. Bodybuilders and sportsmen are the main users of more sophisticated techniques like cyclical or tailored ketogenic diets.

Ketogenic Diets Benefits

A ketogenic diet is an efficient means of lowering disease risk factors and decreasing body fat at the same time.

In fact, studies indicate that the ketogenic diet may be just as beneficial for weight loss as a low-fat diet.

Additionally, the diet is so satisfying that you can lose weight without keeping track of your eating habits or calculating calories.

A meta-analysis of 13 studies found that a very low carbohydrate, ketogenic diet was slightly more effective for long-term weight loss than a low-fat diet. The keto diet resulted in an average weight loss of 2 pounds (0.9 kg) more than the low-fat diet.

Additionally, it led to reducing triglyceride and diastolic blood pressure.

Another study of 34 elderly persons found that those who followed a low-fat diet for 8 weeks lost roughly five times as much total body fat as those who followed a ketogenic diet for the same period of time.

It may also be crucial to have higher amounts of ketones, lower blood sugar, and increased insulin sensitivity.

>> Try The Free 7 Day Keto Meal Plan To Get Your Figure Back >>

Keto Tips & Tricksricks

Although beginning a ketogenic diet can be challenging, there are a few strategies that can be useful.

Begin by reading food labels and calculating the grams of fat, carbs, and fiber to see how your favourite foods can fit into your diet.

Meal planning ahead of time can also be beneficial and help you save time throughout the week.

You can customize your own personalized menu using the keto-friendly recipes and meal suggestions found on several food blogs, websites, apps, and cookbooks.

On the other hand, several meal delivery services provide keto-friendly options for a fast and practical method to enjoy keto meals at home. When you’re limited on time, think about healthy keto frozen meals.

When attending social gatherings or visiting family and friends, consider bringing your own food to make it easier to curb cravings and stick to your meal plan.

>> Try The Free 7 Day Keto Meal Plan To Get Your Figure Back >>

3 Day Meal Plan With Recipes For Beginners

This 3 day Keto Meal plan is intended to help you begin a ketogenic diet or get back on track if you’re trying to restart one. You’ll need 12 recipes to get you through the first three days. Because this meal plan is low in calories, you are free to eat some approved low-carb meals.

So without wasting time let’s see the 3 Day Keto Meal Plan With Recipes For Beginners!

Day 1 Keto Meal Plan With Recipe

Breakfast:

Green Protein Smoothie Recipe

Green Protein Smoothie Recipe
Green Protein Smoothie Recipe

INGREDIENTS:

  • 1 Cup of Spinach
  • 1/2 Avocado
  • 1 Serving of Vanilla Protein
  • 1/2 Cups of Coconut Milk
  • 1 Tbsp of Chia Seeds

DIRECTIONS:

To avoid the ingredients sticking to the bottom of the blender, begin by pouring the coconut milk into it.

Next, combine the avocado, spinach, chia seeds, and protein powder in a mixing bowl.

Start the blender on low and gradually increase the speed.

If you want your smoothie to be more liquid, add more water.

When it looks even, pour it into a cup and consume it right away to preserve as many nutrients as possible.

NUTRITIONAL VALUE:

  • Fat: 29 g
  • Carbs: 10 g
  • Net Carbs: 5 g
  • Protein: 27 g
  • Total Calories: 412 Calories

Chicken Cobb Salad Recipe

Chicken Cobb Salad Recipe
Chicken Cobb Salad Recipe

Lunch:

INGREDIENTS:

  • 2 Cups of Spinach
  • 4 oz of Chicken
  • 1 Hard Boiled Egg
  • 1/2 Cup of Chopped Cucumber
  • 2 Slices of Bacon
  • 1/2 Avocado
  • 1 Tbsp Olive Oil
  • Pinch of Salt and Peppe

DIRECTIONS:

Begin by washing the spinach and arranging it in the bottom of a salad bowl.

Next, arrange the remaining ingredients in a straight line, one by one.

Finally, drizzle with olive oil and season with salt and pepper to taste.

NUTRITIONAL VALUE:

  • Fat: 39 g
  • Carbs: 10 g
  • Net Carbs: 5 g
  • Protein: 39 g
  • Total Calories: 524 Calories

Seed Crackers & Guacamole Recipe

Seed Crackers & Guacamole Recipe
Seed Crackers & Guacamole Recipe

Snacks:

INGREDIENTS:

(Makes 4 Servings)

  • 1/4 Cup of Chia Seeds
  • 1/4 Cups of Sesame Seeds
  • 1/4 Cups of Sunflower Seeds
  • 1/2 Tbsp of Herb Mix Seasoning
  • 1/2 tsp Salt
  • 1 Cup of Water

Guacamole —>

  • 1/2 Mashed Avocado
  • Juice of half a lime
  • Pinch of Sea Salt

DIRECTIONS:

Preheat the oven to 175 degrees Celsius. 

Combine all of the seeds, water, and seasonings in a mixing bowl.

Allow the mixture to rest for 5 minutes. 

Line a baking sheet with parchment paper and flatten the seed mixture evenly.

Bake for 30 minutes, then remove from oven, cut into squares, flip, and bake for 15 minutes more.

While the crackers are baking, combine all of the guacamole ingredients in a mixing bowl and mash until smooth.

NUTRITIONAL VALUE:

  • (per serving)
  • Fat: 24 g
  • Carbs: 14 g
  • Net Carbs: 3 g
  • Protein: 8 g
  • Total Calories: 280 Calories

Cheesy Chops Recipe

Cheesy Chops Recipe
Cheesy Chops Recipe

Dinner:

INGREDIENTS:

  • (2 servings)
  • 4 Thick Cut Pork Chops (3.67 lbs. 2″ thick)
  • 3 Slices Bacon
  • 3 Oz. Blue Cheese
  • 3 Oz. Feta Cheese
  • 1 Green Onion
  • 2 Oz. Cream Cheese
  • Salt, pepper and garlic powder to taste

DIRECTIONS:

Reserve the bacon grease after cooking it in a skillet.

In a mixing bowl, combine the blue cheese and feta. Combine with the bacon and green onions.

Mix in the cream cheese.

Cut the pork chops open on the non-fat side. Stuff with the cheese mixture and secure with toothpicks.

Season with salt, pepper, and garlic powder, to taste. Sear both sides for 1.5 minutes in reserved bacon grease over high heat.

Cook for 55 minutes at 350 degrees in a prepared pan.

Allow 3 minutes to rest before serving.

NUTRITIONAL VALUE:

  • (Per serving)
  • Fat: 17 g
  • Carbs: 21 g
  • Net Carbs: 11 g
  • Protein: 31 g
  • Total Calories: 552 Calories

>> Try The Free 7 Day Keto Meal Plan To Get Your Figure Back >>

Day 2 Keto Meal Plan Recipe

Breakfast:

Paleo Breakfast Bowl Recipe

Paleo Breakfast Bowl Recipe
Paleo Breakfast Bowl Recipe

INGREDIENTS:

  • 2 Eggs
  • 2oz Smoked Salmon
  • 1/2 Avocado
  • 2 Cups of Sautéed Kale
  • 1 tsp Olive Oil
  • 1 tsp Coconut Oil

DIRECTIONS:

Begin by washing and chopping 2 cups of kale.

After that, heat a pan on medium heat with a little olive oil and cook the kale for about 5 minutes.

While the kale is sautéing, prepare the eggs to your liking (scrambled, sunny side up, fried, etc..).

Finally, cut half an avocado in half and measure out 50 grams of smoked salmon. When everything is ready, combine it all in a large mixing bowl and serve.

NUTRITIONAL VALUE:

  • Fat: 35 g
  • Carbs: 20 g
  • Net Carbs: 4 g
  • Protein: 29 g
  • Total Calories: 489 Calories

Avocado Pesto Pasta Recipe

Avocado Pesto Pasta Recipe
Avocado Pesto Pasta Recipe

Lunch:

INGREDIENTS:

  • (2 Servings)
  • 2 Zucchinis
  • 8 oz of Chicken
  • 1 Tbsp Coconut Oil

Avocado Cream Sauce —>

  • 1 Avocado
  • 2 Tbsp Extra Virgin Olive Oil
  • 1/2 Cup of Water
  • 1/2 Cup of Fresh Basil
  • Salt and Pepper to taste
  • Optional: 1 Clove of Garlic

DIRECTIONS:

In a pan over medium heat, heat the coconut oil.

Once the oil has melted, add the chicken and cook until done.

While the chicken is cooking, spiralize the zucchini and blend together all of the Avocado Cream Sauce ingredients in a blender.

When the chicken is done, combine everything in a mixing bowl and thoroughly combine so that the Avocado Cream Sauce coats all of the zucchini noodles.

  • NUTRITIONAL VALUE:
  • (per serving)
  • Fat: 40 g
  • Carbs: 16 g
  • Net Carbs: 3 g
  • Protein: 36 g
  • Total Calories: 440 Calories

Almond Butter Fat Bomb Recipe

Almond Butter Fat Bomb Recipe
Almond Butter Fat Bomb Recipe

Snacks:

INGREDIENTS:

  • (Makes 6)
  • 1/4 Cup of Coconut Oil
  • 1/4 Cup of Almond Butter
  • 1/4 Cup of Raw Cacao Powder

DIRECTIONS:

Begin by melting the coconut oil, then combine it with the almond butter and cacao powder.

Mix until the mixture is smooth.

2 tablespoons of the mixture should be placed in paper muffin cups, or even better, silicon muffin cups.

After an hour in the freezer, the fudge is ready. Place them in the freezer.

NUTRITIONAL VALUE:

  • (per 2 fat bombs)
  • Fat: 31 g
  • Carbs: 8 g
  • Net Carbs: 4 g
  • Protein: 7 g
  • Total Calories: 300 Calories

Egg Roll in a Bowl Recipe

Egg Roll in a Bowl Recipe
Egg Roll in a Bowl Recipe

Dinner:

INGREDIENTS:

  • 1½ pounds boneless pork loin slices
  • 2 tbsp. olive oil
  • 2 tbsp. butter
  • ½ cup milk
  • 2 eggs
  • 2 ounces flax seed, ground
  • 1-ounce sesame seed, ground
  • Pinch pepper and salt

DIRECTIONS:

Pound each pork slice until it is extremely thin.

Spread the flaxseed, sesame, salt, and pepper on a large plate.

Season the egg and milk mixture to taste.

Coat the pork slices in egg and milk before placing them in the dry mixture.

Check that they are evenly coated.

Place on a large plate lined with baking paper and chill for 15 minutes.

In a large nonstick skillet over medium-high heat, heat the oil and butter.

Place the pork slices in the oil and fry until they are cooked and golden brown.

Each side should take about 4 minutes.

Drain on paper towels and serve while hot.

Serve with a crunchy green salad and, if desired, lemon slices.

NUTRITIONAL VALUE:

  • Fat: 55 g
  • Carbs: 8 g
  • Net Carbs: 4 g
  • Protein: 25 g
  • Total Calories: 551 Calories

>> Try The Free 7 Day Keto Meal Plan To Get Your Figure Back >>

Day 3 Keto Meal Plan Recipe

Breakfast:

Mini Omelettes Recipe

Mini Omelettes Recipe
Mini Omelettes Recipe

INGREDIENTS:

  • 3 Eggs
  • 1/2 Cup of Spinach
  • 1 Tbsp of Fresh Basil
  • 1 Small Tomato
  • 1 Tbsp Coconut Oil

DIRECTIONS:

Preheat the oven to 350 degrees Fahrenheit/175 degrees Celsius.

To prevent sticking, coat a muffin tray with coconut oil.

Whisk the three eggs together.

Chop the spinach, basil, and tomatoes into small pieces.

Fill three muffin cups with the egg mixture.

Then spoon a small amount of the vegetable mixture into each cup, leaving about 1 cm at the top empty.

Cook for 18 minutes in the oven.

NUTRITIONAL VALUE:

  • Fat: 29 g
  • Carbs: 5 g
  • Net Carbs: 4 g
  • Protein: 20 g
  • Total Calories: 360 Calories

Thai Chicken Salad Recipe

Thai Chicken Salad Recipe
Thai Chicken Salad Recipe

Lunch:

INGREDIENTS:

  • (2 Servings)
  • 8 oz of Chicken Breast
  • 4 Cups of Spinach
  • 1 Avocado
  • 1 Tomato
  • 1/2 Cup of Red Onion
  • 1/2 Cup of Bean Sprouts
  • 2 Tbsp of Sliced Almonds
  • 2 Tbsp of Sesame Seeds
  • 2 Tbsp of Sesame Oil
  • 1 tsp of Coconut Oil

DIRECTIONS:

Preheat the oven to 175 degrees Celsius/350 degrees Fahrenheit and bake the chicken breast for about 30 minutes.

Meanwhile, chop the avocado, tomato, and red onion for the vegetables.

Toss the salad several times to ensure that the sesame oil coats all of the ingredients.

After the chicken has finished cooking, shred it with a fork and add it to the salad.

NUTRITIONAL VALUE:

  • (per serving)
  • Fat: 34 g
  • Carbs: 20 g
  • Net Carbs: 5 g
  • Protein: 33 g
  • Total Calories: 499 Calories

Creamy Coconut Candy Recipe

Creamy Coconut Candy Recipe
Creamy Coconut Candy Recipe

Snacks:

INGREDIENTS:

  • 2 cups concentrated coconut cream
  • 1½ cups coconut oil
  • 1 cup macadamia nut butter
  • 1 cup macadamia nuts, chopped
  • 1 cup dark chocolate chips
  • 2 tsp. vanilla essence

DIRECTIONS:

Warm the coconut cream to make it easier to stir.

In a large mixing bowl, combine all of the ingredients except the nuts and chocolate chips.

To make things easier, use an electric mixer.

Line two cookie sheets with parchment paper and set aside. On the parchment, spread out the nuts and chocolate chips.

Pour the coconut cream mixture over the top.

Place in the freezer to firm up. Serve immediately, cut into 24 even-sized pieces.

If there are any leftovers, place them in the freezer!

NUTRITIONAL VALUE:

  • (Per serving)
  • Fat: 57 g
  • Carbs: 22 g
  • Net Carbs: 11 g
  • Protein: 25 g
  • Total Calories: 519 Calories

Mexican Cauliflower Rice Recipe

Mexican Cauliflower Rice Recipe
Mexican Cauliflower Rice Recipe

Dinner:

INGREDIENTS:

  • (2 servings)
  • 2 Cups of Cauliflower Rice
  • 9oz of Ground Beef
  • 1/2 Cup of Chopped Onions
  • 1/2 Can of Diced Tomatoes
  • 1 Avocado
  • 1/2 Cup of Shredded Mexican Cheese

DIRECTIONS:

In a pan over medium heat, melt the coconut oil.

Add the ground beef once the oil has melted. Add the onions and cook for 3 minutes more, just before the ground beef is done.

Next, add the diced tomatoes and cauliflower rice and thoroughly combine everything.

Cook for 5 minutes more to soften the cauliflower rice.

Add the shredded cheese in the last 2 minutes of cooking time.

Garnish with fresh avocado.

NUTRITIONAL VALUE:

  • (per serving)
  • Fat: 38 g
  • Carbs: 19 g
  • Net Carbs: 6 g
  • Protein: 34 g
  • Total Calories: 498 Calories

>> Try The Free 7 Day Keto Meal Plan To Get Your Figure Back >>

3 day Keto Meal Plan Shopping List

Fruits & Vegetables:

Avocado
Lime
Kale
Spinach
Fresh Basil
Zucchinis
Cauliflower
Cucumber
Tomatoes
Sprouts
Green Onions
Red Onion
White Onions
Garlic

Meats, Eggs & Seafood:

Chicken
Bacon
Eggs
Ground Beef
Boneless Pork Loin Slices
Thick Cut Pork Chops
Smoked Salmon

Dairy:

Shredded Mexican Cheese
Blue Cheese
Feta Cheese
Cream Cheese
Nuts & Seeds:

Chia Seeds
Sesame Seeds
Sunflower Seeds
Almonds
Macadamia nuts
Flax seed

Baking Supplies:

Raw Cacao Powder

Condiments:

Extra Virgin Olive Oil
Organic Coconut Oil
Sesame Oil
Coconut Milk
Diced Tomatoes
Almond Butter
Concentrated Coconut Cream
Macadamia Nut Butter
Dark Chocolate Chips

Herbs & Spices:

Herb Mix Seasoning

Extras:

Vanilla Protein
3 Day Keto Meal Plan Shopping List

>> Try The Free 7 Day Keto Meal Plan To Get Your Figure Back >>

Side Effects And Strategies For Reducing Them

The ketogenic diet is generally considered safe by healthy individuals, but while your body changes, there may be some initial negative effects.

These effects, which are sometimes known as the “keto flu,” have some anecdotal support. Those following the diet regimen claim that it typically goes in a few days.

Diarrhoea, constipation, and vomiting have all been reported as keto flu symptoms. Other, less drastic effects include low energy and mental function, increased appetite, difficulty sleeping, nausea, and difficulty exercising due to intestinal discomfort.

For the first few weeks, you can try a regular low-carb diet to minimize this. Before you completely eliminate carbs, this may teach your body to burn more fat.

The water and mineral balance in your body can also be affected by a ketogenic diet, therefore it may be useful to salt your food more or take mineral supplements. Discuss with your doctor your dietary needs.

It’s crucial to eat until you’re satisfied and to start off with moderate calorie restriction. Without using calorie restriction, weight loss is frequently achieved with a ketogenic diet. A ketogenic diet typically results in weight loss without the use of calorie restriction.

>> Try The Free 7 Day Keto Meal Plan To Get Your Figure Back >>

Conclusion

A ketogenic diet could be beneficial to people who are overweight, have diabetes, and want to improve their metabolic health.

It may not be suitable for elite athletes or those looking to gain a lot of muscle or weight.

Elite athletes or anybody trying to put on a lot of muscle or weight could find it unsuitable. It might also conflict with some people’s choices and lifestyles. Speak with your doctor about your eating habits and goals to determine whether a keto diet is right for you.

Now, You’ve finished your 3 day keto meal plan. We hope you found this meal plan to be informative, tasty, and most importantly, motivating. Share this 3 day keto meal plan with your friends and family if you want more great low-carb recipes, information about the keto diet, and fitness on keto.

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