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FREE KETO MEAL PLAN

by Christine Hronec
FREE KETO MEAL PLAN
Thank you for your interest in Gauge Girl Training! This FREE Ketogenic meal plan is a sample of what you can expect to find in the
Gauge Girl Training Low Carb Protocol. This sample meal plan is based on macronutrient ratios of protein, carbs, and fats designed to
support ketosis. The ketogenic diet is a high fat, low carb approach to nutrition that allows the body to no longer rely on glucose (carbs)
as an energy source and switches your body to utilize fat for fuel. This approach is excellent for those who are sensitive to carbohydrates
or those who have insulin resistance.

Going keto is a big commitment as the adaptation phase can be shocking to the system as one detoxes from sugars and starchy carbs.
You can certainly benefit from a higher fat, lower carb approach without going as low in carbs as these sample
KETO menus. The 10 Week Low Carb High Fat Protocol by Gauge Girl Training is broken down into 3 phases where each phase gets
progressively lower in carbs and higher in fats, which phase 3 being a Ketogenic Diet as shown in these example menus. This program
has different macro levels,a variety of protocols for accelerated and moderate fat loss as well as a lifestyle approach option for those
not necessarily looking to lose weight. If you like the idea of eating foods with higher fats and lower carbs, you would benefit from the
10-Week program with over 270 menus, grocery lists, private Facebook group support, a 75 page substitution guide, and tons of bonus
recipes that are family friendly and budget conscious!

If you are interested in exploring a high fat low carb lifestyle you can take these sample menus and try them out, adjust them to your
goals, or sign up for the 10-week low carb challenge with Gauge Girl Training TODAY! For additional resources check out the Gauge
Girl Training YouTube Channel and please subscribe.

Christine Hronec

Christine Hronec
FREE KETO MENU 1

1500cal Meal Plan 2000cal Meal Plan

Description Qty. Cal C Fb Ft Pr Qty. Cal C Fb Ft Pr

M1 Coconut Butter or Oil 2T 198 7 5 18 2 2T 198 7 5 18 2

PWO Coffee 8 oz. 0 0 0 0 0 8 oz. 0 0 0 0 0


198 7 5 18 2 198 7 5 18 2
M2 Bacon & Mushroom Quiche 1.0 sv 351 5 1 29 19 2.0 sv 702 10 2 58 38
351 5 1 29 19 702 10 2 58 38
M3 Manchego Cheese 1 oz. 120 0 0 10 6 1 oz. 228 0 0 9 8

120 0 0 10 6 228 0 0 9 8
M4 Salmon 3 oz 177 1 0 11 17 3 oz 177 1 0 11 17

Pitted Kalamata Olives 5 ea 28 1 1 3 0 10 ea 56 2 2 6 0

Cherry Tomatoes 3 oz 15 3 1 0 0 3 oz 15 3 1 0 0

Baby Bella Mushrooms 3 oz. 20 3 1 0 3 3 oz. 20 3 1 0 3

Spinach 2c 16 2 2 0 2 2c 16 2 2 0 2

Kasandrinos Olive Oil 1.33 T 157 0 0 17 0 1.5 T 177 0 0 20 0


413 10 5 31 22 461 11 6 37 22

M5 Manchego Cheese 1 oz. 120 0 0 10 6 1 oz. 120 0 0 10 6


120 0 0 10 6 120 0 0 10 6
M6 Salmon 3 oz 177 1 0 11 17 3 oz 177 1 0 11 17

Red Bell Peppers 1c 20 4 2 0 2 1c 20 4 2 0 2

Jalapenos 1 oz. 8 2 1 0 0 1 oz. 8 2 1 0 0

Zucchini 4 oz. 18 4 1 0 1 4 oz. 18 4 1 0 1

Spinach 2c 16 2 2 0 2 2c 16 2 2 0 2

Kasandrinos Olive Oil 1.33 T 157 0 0 17 0 1.5 T 177 0 0 20 0


396 13 6 28 22 416 13 6 31 22

Net Cal C Fb Ft Pr Net Cal C Fb Ft Pr

Totals 18 1598 35 17 126 77 22 2125 41 19 162 98

Your Daily Goal 19 1500 * * 125 75 25 2000 * * 167 100

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FREE KETO MENU 1: NOTE S

Meal 1: Pre-Workout Meal


Pre-Workout Meal, consume at least 30 minutes before working out. Add coconut oil or butter to your coffee. Can be
served hot or cooled over ice after the fat is mixed well.

Meal 2: Breakfast/Post-Workout Meal


Consume within at least 30 minutes of working out. Bacon & Mushroom Quiche. See recipe for quiche and prepare in
advance. Consume the portion listed for your calorie level.

Meal 3: Snack
Travel Friendly Snack

Meal 4: Lunch
Salmon Foil Packet. See Recipe and prepare in advance.

Meal 5: Snack
Travel Friendly Snack

Meal 6: Dinner
Salmon Foil Packet. See Recipe and prepare in advance.

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FREE KETO MENU 1: G ROCERY LI ST

1 Proteins Qty
Salmon _______
Bacon _______
Whole Eggs _______
Gorgonzola Cheese _______
Manchego Cheese _______

2 Produce
Kale/Spinach _______
Mushrooms _______
Cherry Tomatoes _______
Zucchini _______
Red Bell Peppers _______
Baby Bella Mushrooms _______
Jalapeños _______
Lime _______

3 Fats
Kasandrinos Olive Oil _______
Heavy Whipping Cream _______
Kalamata Olives _______

4 Misc.
Garlic _______
Sea Salt/Pepper _______

5 Staples _______
Tea _______
Coffee _______
Kasandrinos Olive Oil _______
Spices _______

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FREE KETO MENU 2

1500cal Meal Plan 2000cal Meal Plan

Description Qty. Cal C Fb Ft Pr Qty. Cal C Fb Ft Pr

M1 Coconut Butter or Oil 2T 198 7 5 18 2 2T 198 7 5 18 2

PWO Coffee 8 oz. 0 0 0 0 0 8 oz. 0 0 0 0 0


198 7 5 18 2 198 7 5 18 2
M2 Whey Protein Isolate (Unflavored) 15.0 g 55 1 0 0 13 15.0 g 55 1 0 0 13

Unsweetened Cocoa Powder 1T 20 2 1 1 1 2T 40 4 2 2 2

Peanut Butter 2T 190 6 4 18 8 2T 190 6 4 18 8

Chia Seeds 1T 60 5 5 3 3 1T 60 5 5 3 3

Unsweetened Almond Milk 8.0 oz 30 1 1 3 1 8.0 oz 30 1 1 3 1


355 15 11 25 26 375 17 12 26 27
M3 Manchego Cheese 1 oz. 120 0 0 10 6 1 oz. 120 0 0 10 6
120 0 0 10 6 120 0 0 10 6

M4 80% Ground Beef 2 oz. 151 0 0 10 15 4 oz. 302 0 0 20 31

Jalapenos 1 oz. 8 2 1 0 0 1 oz. 8 2 1 0 0


Pico de Gallo 2T 10 3 1 0 0 4T 20 6 2 0 0

Medium Avocado 0.5 ea 117 6 5 11 2 1 ea 234 12 10 22 3

Cumin/Sea Salt 2t 0 0 0 0 0 2t 0 0 0 0 0

Romaine Lettuce "Wraps" 2 ea 4 1 0 0 0 2 ea 4 1 0 0 0


290 12 7 21 17 568 21 13 42 34
M5 Manchego Cheese 1 oz. 120 0 0 10 6 1 oz. 120 0 0 10 6
120 0 0 10 6 120 0 0 10 6

M6 Baby Back Ribs 4 oz. 354 6 1 28 19 6 oz. 531 9 2 42 29

Jalapenos 1 oz. 8 2 1 0 0 1 oz. 8 2 1 0 0

Mixed Greens 2c 16 2 2 0 2 2c 16 2 2 0 2
Apple Cider Vinegar 1T 0 0 0 0 0 1T 0 0 0 0 0
Kasandrinos Olive Oil 1 T 118 0 0 13 0 1 T 118 0 0 13 0

496 10 4 41 21 673 13 5 55 31

Net Cal C Fb Ft Pr Net Cal C Fb Ft Pr

Totals 17 1579 44 27 125 77 23 2054 58 35 161 105


Your Daily Goal 19 1500 * * 125 75 25 2000 * * 167 100

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FREE KETO MENU 2 : NOTES

Meal 1: Pre-Workout Meal


Consume at least 30 minutes before working out. Add coconut oil or butter to your coffee. Can be served hot or cooled
over ice after the fat is mixed well.

Meal 2: Breakfast/Post-Workout Meal


Consume within at least 30 minutes of working out. Chocolate PB KETO Smoothie. Add all ingredients together in a
blender and enjoy. (Ice Optional)

Meal 3: Snack
Travel Friendly Snack

Meal 4: Lunch
Beef Avocado Lettuce Wraps. Brown ground beef and set aside. Season with cumin and sea salt (optional). Spoon into
romaine lettuce and top with avocado, jalapeño and pico de gallo. Makes 2 lettuce wraps.

Meal 5: Snack
ravel Friendly Snack

Meal 6: Dinner
Sesame Jalapeño Baby Back Ribs. See Recipe and prepare in advance. Serve with a side salad and top ribs with fresh
jalapeños.

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FREE KETO MENU 2 : G ROCERY LI ST

1 Proteins Qty
MGN Whey Protein Isolate (Unflavored) _______
Baby Back Rack of Ribs _______
Manchego Cheese _______
80% Ground Beef _______

2 Produce
Mixed Greens of Your Choice _______
Romaine Lettuce Leaves _______
Pico De Gallo _______
Jalapeños _______

3 Fats
Kasandrinos Olive Oil _______
Chia Seeds _______
Peanut Butter _______
Unsweetened Almond Milk _______
Medium Avocado _______

4 Misc.
Unsweetened Cocoa Powder _______
Cumin _______
Sea Salt _______
Apple Cider Vinegar _______

5 Staples
Tea _______
Coffee _______
Kasandrinos Olive Oil _______
Spices _______

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RECIPES

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GORGONZOLA , MUSHROOM
& BACON QUICHE RECIPE
Ingredients:
2 cups Chopped Spinach/Kale
1 cup Baby Portobello Mushrooms, sliced
6 Whole Eggs
1 cup heavy cream
1/4 cup shredded Gorgonzola Cheese
6 slices bacon, crumbled
Salt/Pepper to taste

Instructions:
Pre-heat oven to 350F. Spray quiche or pie pan with butter
spray or non-stick cooking spray. In a skillet, cook bacon and
set aside. Beat the eggs and cream together. Add spinach or
kale to the baking dish, and then add sliced mushrooms. Pour
batter over entire contents. Top quiche with half of the cheese
and leave out the bacon. After 35 minutes of baking, top with
the rest of the cheese and crumbled bacon and bake for
approximately 5 more minutes. Allow to cool before serving.
Enjoy!

Nutrition:
Number of Servings = 6
Calories (kcal) =351
Total Fat (g) = 29
Total Carbohydrates (g) = 5
Dietary Fiber (g) = 1
Protein (g) = 19

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FREE KETO MEAL PLAN


SE SAME JAL APEÑO BABY
BACK RIBS

Ingredients:
Rack of Ribs (~32oz)
¼ cup soy sauce (or coconut aminos if soy free)
¼ cup sriracha hot sauce
4T Garlic Powder
3 T Sesame Seeds
1 Jalapeno

Instructions:
Pre-heat oven to 300F. Line a baking tray with foil and lightly
spray with olive oil or coconut oil spray. Douse ribs with
Sriracha and soy sauce. Sprinkle with garlic powder and
sesame seeds. Cover with foil and bake for 4 hours. Remove foil
and lightly spray with olive oil or coconut oil, and turn on
broiler and move ribs up closer to the heat. Broil for 3-5
minutes, watching closely until the top of the ribs are browned.
Allow cooling before serving. Makes 8 servings.

Nutrition:
Serving Size= 4oz
Calories (kcal)- 354
Total Fat (g)- 28
Total Carb (g)- 6
Dietary Fiber (g)- 1
Protein (g)- 19

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FREE KETO MEAL PLAN


SALMO N FO I L PAC KET
MEAL PREP
Tomato, Mushroom, Olive Garlic Salmon

Ingredients per foil packet:


3oz. Salmon
5 Pitted Kalamata Olives
3oz. Baby Portobello Mushrooms
3oz. Cherry Tomatoes
2 cups Spinach
Garlic (optional)
1.3 T Kasandrinos Olive Oil

Instructions:
Pre-heat oven to 350F. Take a large piece of foil and light
coat with olive oil spray. Place spinach at the base of the foil.
Top with a 3oz. piece of salmon. Top with sliced cherry
tomatoes and sliced Kalamata olives. Top with diced garlic
(optional) and then drizzle with olive oil. Seal foil packet and
bake for 20-25 minutes. Season with sea salt and pepper
(optional). Makes 1 Serving.

Nutrition:
Calories (kcal)- 413
Total Fat (g)- 31
Total Carbs (g)- 10
Dietary Fiber (g)- 5
Protein (g)- 22

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FREE KETO MEAL PLAN


SALMO N FO I L PAC KET
MEAL PREP
Zucchini, Pepper, Garlic Salmon

Ingredients:
3oz. Salmon
1 cup Red Bell Peppers
1oz. Jalapeno
4oz. Zucchini
2 cups Spinach
1.3 T Kasandrinos Olive Oil

Instructions:
Pre-heat oven to 350F. Take a large piece of foil and light
coat with olive oil spray. Place spinach at the base of the
foil. Top with sliced zucchini and then top with a 3oz.
piece of salmon.

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FREE KETO MEAL PLAN