3 Ingredient Easy Keto Meal Prep - Ratios To Use For Every Meal
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- čas přidán 3. 07. 2024
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Most people need macro calculators to figure out what a ketogenic meal looks like. Today I’m showing you a simple ratio you can use to make hitting your ketogenic macronutrients.
You want 50% vegetables, green leafy or grown above the ground, 25% protein which can come from fatty meat sources or nuts and seeds, and 25% healthy fats, things like butter, coconut oil, cheese or olives.
I know what you’re thinking. Healthy food sounds boring. Let's look at some ways you can spice these basic meals up a little bit.
0:00 Intro
0:34 Plate Diagram
1:00 Spice Combinations
2:30 Plate Diagram Examples
6:40 Recipe Book
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What Foods Can I Eat On Keto?
Ideas for green vegetables that will encompass 50% of your plate:
Spinach
Kale
Broccoli
Collard Greens
Swiss Chard
Arugula (Rocket)
Romaine Lettuce
Butterhead
Watercress
Dandelions
Alfalfa Sprouts
Bok Choy
Mustard Greens
Radishes
Zucchini
Cauliflower
Cabbage
Cucumber
Brussel Sprouts
Asparagus
Green Beans
Celery
Squash
Mushrooms
Olives
Eggplant
Bell Peppers (Capsicums)
Sauerkraut
Snow Peas
Enjoy in moderation (High in carbs)
Onions
Pumpkin
Squash
Carrots
Ideas For Proteins
Protein and fats usually come hand in hand with whole foods, so don’t get too technical with how these are divided, as it will only complicate your life. Just remember, keeping things simple is the best way to sustain the ketogenic diet long-term to see results. Below are just some suggestions for proteins and fats that could make up your 25% plate portions.
Ideas that will make up 25% of your plate for protein:
Chicken Thighs
Beef
Pork
Venison
Lamb
Duck
Bacon
Sausage / Salami / Chorizo
Salmon / Fish
Seafood
Eggs
Cream
Cheese
Nuts and Seeds
Ideas that will make up 25% of your plate for fats:
Avocado
Olives
Cheese
Cream
Butter
Nuts and Seeds (almonds, walnuts, brazil nuts, macadamia nuts, sesame seeds, etc)
Oils (Coconut oil, olive oil)
Omega 3 fats (fish, seeds, algae)
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I find the hardest thing with Keto is simply planning what to eat at each meal. Really appreciate some of the ideas above.
You make it so much simpler😀😃
JM Me too! Great vid!
Finally someone who broke it down easy! Thank you
Great video. I've been researching keto like crazy. This by is THE best simple way I've heard it explained. I'm new and I on budget so I need simple. Thank you!
Trucie Bedford Yeah same
Yes very simple and sensible! Thanks 🙏! New Sub now !
It's been three months now. Have you made any progress?
Does this really work
Agree totally
After having read a pile of books on keto and watched thousands of videos in few years time, I can objectvely say, this is the best keto video ever!!! Thank you for keeping it simple!
on keto since a year ...and this is hands down "THE BEST" keto meal video ever! Thanks a million 😁
This is by far most practical and really hassles free keto videos. Thank you for your generous sharings. I have shared your link to in my FB keto closed group.
I just started keto and I love cooking and food. This video is a godsend! Inspiration for the entire year and the next one... By the way, after just two months of low carb/high fat (not even “full fat” keto) my cholesterol had dropped to dangerously low levels. My doctor immediately stopped one of the two statins I was taking (the one used to decrease the “bad” cholesterol) and I will decrease the other one... My goal is to stop taking statins at all, and loose weight.
I wish you luck, And happiness in your new way of life... When you put out good vibes, only good comes back to you...
Statins are...awful
That’s great!
Have you been successful so far? :)
Pj James well said 🌹
Buy The eBook with 20+ 3 Ingredient Recipes Here: www.fatforweightloss.com.au/the-3-ingredient-keto-cookbook/
I love the ratio per plate idea. It makes figuring out recipes so easy. I would need a 20 inch plate, the food amounts looked skimpy here. ;)
Nice job
@@NessaRossini... yes, too little food for me. But then again, I fast so need bigger meals
FatForWeightLoss this teally helps
@@LivingOver60 Why so serious? Chill man!
love love love what you're doing. Keep it simple so that the everyday person who's already busy with their life can follow. I'm tired of cooking videos with keto that have 12+ ingredients. Keep it up
You don’t know how much this helped me a lot with my meal prep. I just started with my keto diet & I struggled every single day always thinking what to prepare/have for my lunch at work lol, you just made it very simple. 😭👏🏻
one of the best videos on Keto on you tube. you are doing a great job. your videos short and crisp
The plate visual is a great tool. Thanks for this one!
Thanks for simplifying things for me. I absolutely love the way you pronounce certain words. I've really enjoyed your videos. They're always so full of information and great menu ideas. Good job!
Changed my life czcams.com/users/postUgkxIUm04tAgSzlAhCWEr7VlRptRAMVsjeAC I will never eat the same ever again. "Unless you physically trip and your face lands in a box of donuts, there is no such thing as a 'slip'." Get that mind set and you'll win again and again.
Love your recipes and how you breakdown the macros. Thank you.
THANK YOU SO MUCH AARON!! I’m a newbie to Keto and was getting overwhelmed with recipes but this video made it SO much simpler! Thank you 🙏🏽✨🌿
Excellent video. I appreciate the fancy once-in-a-while meals but these dishes are the bulk of the lifestyle. Very useful. Thank you so much.
Thanks Damaris :-)
Damaris Rodriguez yes I agree I need to make simple meals like these especially with me being in a hospital working on my feet all day lol
.
love love this video. And all the recipes look so good! Thank you.
Love how you simplified everything and made them doable. Thanks.
This is the best video I have watched on keto meals, most other ones just have unnecessarily complicated meal, this is by far the best I have watched. thanks so much
Fantastic video i’v always wanted to start the keto diet and never new way to start, but because of your video I’m not lost anymore, 🤗🤗. Thank you so much for making this x
Those are quite healthy meals, but they are not quite Keto. Keto is on another level.
This is the most effective keto video I've seen. I was really having a hard time with portion sizes.
You helped me the most with my meals. I followed these guidelines for a few weeks and can honestly say you made keto easy.
I absolutely love your videos!! I tried keto a year ago for a short time. I found meal planning a bit frustrating and I stayed hungry. I just wasn't eating enough. I knew what I could eat, it was just putting it all together to create a meal. You make things so simple! Starting keto tomorrow February 1st. I will be fixing many of your meals. I especially love your granola recipe! Thanks so much!
Yaaaass! Thanks for simplifying my life! Loving this so much.
Absolutely LOVED the simplicity of these meals! And the writing on your hand added the perfect touch of authenticity!! ;-)
Hahaha that’s so true!!! 😂 thank you so much!
A thousand blessings. Great video. Love the spice and flavour ideas for adding to the meals.
I love the fact that this video is truthful to its title easy meal plans and they are simple and the ingredients are actually available it does not require a lot of steps nor crazy spices ,thank u so much
Oh my goodness!! I've made it to only 2:30 in the video and I love you!!! This concept/look is fabulous! You've made it absolutely easy peasy cheddar cheesey lol....the easiest way to look at keto, before and after! MY HERO
In real keto diet you have to avoid milk products.
These meals fit my lifestyle and thanks for the great visual of the ratios!
my husband wants to start eating keto so this has made it super easy for me to continue cooking for him. thanks!
I can not believe how amazing your videos are! So informative.
great video! super simple to make. love the spices from different countries you have shown here. Surely made things interesting!
I absolutely love this approach. Saw this video and started keto this Monday 3rd February. I'm going to subscribe. This is a very simple way to do this.i have struggled with the idea of keto except for this method. Awesome!
And after weeks of reading. This channel has explained keto in 3 easy steps. Thank you so very much!
Subbed!
I've been at keto for 4 yrs. this is the easiest simplest macro demonstration I've seen on CZcams.
Brilliant video so well put together and easy to understand ..
I really like this video! it is very helpful especially for people like me who are constantly looking for keto// low carb recipes! Thank you so much :)
Loved it!! So straightforward 💪🏽👍🏽
I love how simple and smart this is 😍
Thank you for this. I was struggling to know what to buy for the Keto diet because I am going to start with it soon. So thank you very much for this.
I loved this video!
Thank you!!!
great video. Loved the ratios and how clear you made it for us. I always have trouble sticking to my portions
I love your videos I'm new on Keto and looking for a budget keto ingredients and thank God I found you.
This video deserves a billion likes👍👍👍
Omg I could eat all of this all week all of my fav foods 😁 I have to get my blood pressure down, thanx heaps for this vid
love this! have been looking for super simple keto meal and meal prep ideas. this simplifies things so much its idiot proof! Thank you!
Thank you SOOOO much for this video! I started working toward a keto life a few weeks ago, and have had a really hard time finding simple recipes like this that show real what’s and how’s. This is something I can actually do!
If you're Jamaican mix all herb and spices together, Don't forget the Pepper🔥🔥🔥 and add to everything. Lol
Lol yesss. I'm still trying to figure out how I'm going to make stew peas and fry dumplin keto. 😂😂😂
@@snickerdoodle212 If you ever figure it out let me know. 😊😊😊
Snicker Doodle 😂
@@snickerdoodle212 Almond Flour! I boiled some yesterday. It was great
Haha 🤣
Thanks sooooooooooooooooooo much I finally understand the Keto plan now. Very helpful and very interesting .
Excellent video, informative, simple and straightforward with well composed examples! I appreciate you making this for us all 🙌🏽
Your video really saved me! I never really did meal planing and facing a change into a new unfamiliar diet was over my heads. I was looking for a simple transition that had simple everyday meal ideas and was very glad to find your channel. I watch this video (and the one with the 7 days meal plan) over and over again (maybe 7-8 times now). It's so clear and simple and I could prepare the meals without even having to read them up again, but just from memory. Thank you! EDIT: Love the cooking habit tips (knife usage, food poising warning,) :-) great!
You just make me continue my keto journey, I have been having a hard time to eat food. Thank you for making my day.
😂 about the American hike, even Canadians had something they put on their!
In the states, we use barbecue, ranch, ketchup...
Bbq and ketchup are awesome for Keto. Sugar bombs.
Right! I was really confused by that comment lol
Please please continue to post these simple on point recipe videos!
I love the idea of using plate, instead of scale. Thank you so much. Your the best.
This is the most helpful video from the internet ever! To all CZcamsrs out there sharing diet recipes, this is how you make your videos amazing!
Yooo this video legit helped me ! I was actually stuck as to where to start from and like how to actaully divide my meals into three parts- carbs, protein and fats and how to measure them according to the recommended percentage. Thanks for sharing this video man ! I'm starting keto diet along with IF from tomorrow.. hope it goes well xx
Love this! The seasonings ideas are great!
Finally, a really SIMPLIFIED video. Thank you!
Loving the new way of life. Week 1 of your plan and I've had no cravings for sugar or chocolate or bread (my previous loves) so thank you!
That's great news Anita! Fantastic work :-)
@@FatForWeightLoss and vegemite on everything 😁 i miss that on my toast but going to make your keto bread today.
Really good approach...
Thank you for making keto so easy! This is exactly the sort of thing I was looking for
Thank you - this is a really clever way of visualising and simplifying, extremely helpful, I appreciate this.
BroccoLYE
You know it ;-)
Yep, I've been yelling at the screen "Brokoleeeee" "Leeeee for god's sake LEEEE" ! :) EDIT: I should add I meant it's broccolleeeee in England, I've no idea if it's broccolLYE in Australia. :)
I love it
I eat way more than the portion shown!😂😂😂
Just started Keto 4days ago. So far I lost 1.5kg. 3 lbs. I eat until I feel full. I use the app to calculate my macros.
I cant believe eating fatty food like this can help me loose weight and inches round my body!
For the last 15 years of my life, I slaved myself at the gym, starved myself and it was hard work. I was grumpy as I was feeling hungry all the time.
Now I fell FULLY SATISFIED and SO HAPPY! Can't wait to see end result!
So tell me the results ?? 😀
@@erajsheikh1685 In 5 days I lost 2kg so far!
@@noonmanji2086 oh that's great.. Can you tell me what did you eat on a day??
@@erajsheikh1685 Download app called Myfitnesspal. Log and weigh everything u eat. App allows u to scan bar code for cal contents too.Check total macro, it should be Carb 5-10%, Protein 15-20%, Fat 70-75%.
In addition to control eating, I dont eat carb unless it's in vegetables or fruits. No sugar intake at all etc. I also drink black coffee every morning before exercising. I do HITT exercise 30-45mins everyday. In 5 days my bottom dropped 0.5 inch!
More details about Keto check Dr Berg on CZcams.
Good luck.
@V C Thanks 4correcting my English. English s my second language..please bare with me. Lol
This was exactly what I was looking for! Nice one!
This is very helpful and simple. My husband and I needed ideas like these to get out of our rut. We need variety. Thankyou so much. I don't know why it is that we don't have a clue how to use spices...but your short explanation really helps.
Thanks again, Ann.
Thanks, Aaron you're awesome. I need motivation to get started. Hopefully I'll get there. So happy to find an Australian 2 follow. Wish me luck. Lol
Excellent as I'm just too lazy to count macros !!! Now I have a solution
Prefect. Love your simple recepie
I've never seen keto explained so simply and so easily so thank you very much!
I Love Your video. Showing the different seasonings to get certain taste. What seasonings would you use for a Caribbean Taste?
Coconut cream and turmeric?
S smith L.
Love it...subscribed :)
Thank you so much for breaking it down in detail, especially on the plate! I'm a simple person when making food and this video did just that!👍👍👍👍👍
I LOVE this video! Love the visual plate ratio too. This idea made it way less stressful. THANK YOU!
So glad you included Nepalese ❤️
THANK YOU, finally I know how to start! Haha
Awesome! Love the minimalist approach to Keto diet. Thank you 😊
This was the BEST beginner Keto meals as I have seen. Thank you Darren!💕🇺🇸
I like it! These are the foods I eat and way I eat them 95% of the time. I don't think I've ever eaten just part of a can of tuna (unless I've combined with lots of other ingredients for sandwiches, etc)!!!!
The broccoli beef looks delish!! I would add Taco seasoning, yuumm...
I've watched so many videos on the keto eating lifestyle.... and your videos have been more helpful and understanding than the rest... thank you!
Thank you for saving my life , I had no idea how to put together meals for Keto until I stumbled upon your videos . Thank you .
Thank You so so much. I love this way of measuring. It makes like so much easier. Ive noticed you used butter alot more this time round. Can i do MCT oil or cooking coconut oil instead of butter?
Please know that we all really appreciate all these new ideas....
Please keep the creative ideas coming. 💟😁
Hey Inez,
Yes of course. I only used butter to give a bette visual representation :-)
@@FatForWeightLoss Thats good to know. Iam still green when it comes to Keto living... But iam learning every week. Again thanks for the awesome video.
Thank you for simplifying keto diet and making it feel like 'it's do-able'.
Thanks Aaron, good video and very informative ...
Your effort and kindness is much appreciated !
Loved this video! Thank you!
Aha, An Aussie video I've never heard the pronunciation "broccol-eye" before. And he pronounces "tuna" as "chuna"
😂😂😂
In fact the entire English speaking world says “chuna”, apart from North America 😀
@@sjb2471 wrong! They also say "chuna". Listen to some other languages and you will see.
I'm Australian, it's "Brocco-lee", that's just how he says it.
AND YET EVERY bitter nation commenting on here PLAYS AMERICAN MOVIES, SONGS , CLOTHING, ALCOHOLS, CARS AND IMMIGRATES HERE....to go to AMERICAN UNIVERSITIES WHICH RANK NUMBER 1 IN THE WORLD ....All of which say or use the word "TUNA". . Actions speak louder than your bitter words... *Y'ALL* ....OH YEAH - OUR APPOLLO ASTRONAUTS ALSO SAID "TUNA" when they LANDED ON THE MOON HAHAHAHAHAHA
Awesome and yunny😀👍
I just bought the ebook and I just love it! Every recipe is so simple which is really what I needed!!! Thanks!!!
I’m only at 3:25 and am finding your video sooooo helpful after a couple of years of struggling to improve my KETO understanding and practice!
👍🏿🎉🌟❤️🤩
Thanks!
You make it simple, I've been so confused.
I've been searching for a simple but straight to the point keto recipe and just when CZcams recommend THE BEST PERSON for the job! Keto is very hard to understand but this guy make it as simple as it could ever be THANK YOU SIR!!!😊 And I have notifications on for the next video!
Fabulous video! Thanks for the great tips!
Thanks for showing us the visual. It's very helpful.
I have watched a million and one keto videos for the past years this this is by far the best keto video dat explains it well in a lame man’s language
Lay mans.
@@joannabucktrout576 actually it’s “layman’s” ☺️
And if your from Trinidad and Tobago you blend all seasoning and herbs together then use that mixture for everything
Thank you for this video! So easy and straightforward with excellent visuals and a moderate pace. This made my shopping list SIMPLE.
What a nice way to explain things!!! Love it!!!