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1200 Calorie Keto Diet Meal Plan

The following keto meal plan (7 day) is based on a 1,200 daily calorie protocol that uses between 30 and 50 grams of carbohydrates per day. The protein is moderate to high and fat is moderate to high. The sodium levels for the 1,200 calorie keto diet meal plan is under 2.5 grams per day while sugars are kept very low (under 20 grams per day). The grocery list for this meal plan is located here.

A few notes

1) For best results, get your Belly Be Gone fat burner capsules that go with this keto meal plan. The Belly Be Gone fat burner capsules will only improve and enhance your results. To order your 60 day supple of Belly Be Gone Fat Burners, click here.

2) Squeeze 7 to 8 lemons and store the juice in a container in your fridge. Every morning you will be drink the Belly Be Gone morning wake up drink (helps improve fat burning).

3) Prepare your meals ahead of time and store them in tupperware containers in your fridge. This way you are always on track and will never miss a meal.

4) Get yourself a cooler bag to store your snacks and lunches in. You can grab a half decent, low cost cooler bag at Walmart or your local grocery store.

1200 Calorie Keto Diet Meal Plan - Day One - Monday

Body-Wake up drink: 6:30 AM
1 glass of warm water with 2 tablespoons of lemon juice
Dash of cayenne pepper
Dash of Ginger
1 Belly Be Gone Capsule

Instructions
1. Squeeze 2 fresh lemons to make 2 tablespoons of fresh lemon juice.
2. Add to 1 glass of luke warm water
3. Add a few dashes of cayenne pepper

Morning Activation: 6:45 AM
1 glass of water

Breakfast: eggs and bacon: 7:30 AM
1 egg
1 medium tomato
2 slices reduced sodium bacon
salt substitute
pepper
1 glass of water

Cooking Instructions
1. Heat a non stick skillet over medium heat and add bacon
2. Slice tomato in slices
3. Heat another skillet over medium heat and add eggs. Cook eggs either sunny side up or over easy
4. Once bacon is cooked, transfer to a bowl (use a paper towel over the bowl to drain excess fat)
5. Transfer eggs to a plate and add bacon and tomatoes
6. Serve with water

Meal Totals
Calories: 178
Protein: 13g
Carbs: 5g
Fat: 8g
Sodium: 345 mg

Mid morning protein drink: 9:45 AM
1 Scoop (30 g) whey protein powder
3/4 tablespoon of MCT oil
1/4 cup blueberries
3 ice cubes
1 glass of water

Instructions
1. Mix everything in a blender on high for 30 seconds or until ice cubes are crushed

Meal Totals
Calories: 215
Protein: 27g
Carbs: 6g
Fat: 12g
Sodium: 120 mg

Lunch: 12 PM
2 slices of salami (about 1/2 inch thick)
2 tblsp French onion dip
1/2 green pepper
1/2 red pepper
6 whole, organic almonds
1 glass of water
1 BodyFit Belly Be Gone capsule

Instructions
1. Simply pack everything up as is in either compartmental tupperware pieces or in ziploc bags.

Tip** Try and find either a compartmental tupperware or a bento style lunch box with "mini compartments"

Note**If you don't want to use salami, please feel free to use other protein sources such as chicken or roasted turkey. The serving size should be similar (about the size of your palm).

Meal Totals
Calories: 250
Protein: 11g
Carbs: 10g
Fat: 18g
Sodium: 620 mg

Mid afternoon snack: 3 PM
4 deli style turkey breast (Maple Leaf), rolled up
40 g low fat (light) marble cheese (roughly 4 thin slices)
1 glass of water

Instructions
1. Roll a slice of turkey around a slice of cheese

Meal Totals
Calories: 148
Protein: 20g
Carbs: 1g
Fat: 6g
Sodium: 660 mg

Dinner: Sirloin steak spinach salad
1/4 pound sirloin steak (size of palm)
1/2 tbsp extra virgin olive oil
1/4 tsp garlic powder
dash of salt substitute
dash of pepper
1 cup baby spinach
1/2 cup cherry tomatoes (roughly 4), halved
3 white mushrooms, sliced
1/4 cup red onions, chopped
1/4 cup red pepper, chopped
2 tablespoons Italian dressing
1 cup of water (8 oz)

Cooking Instructions
1) Pre heat oven to 425 degrees. Line baking sheet with aluminum foil.
2) Rub the top of the steak with olive oil, garlic powder, salt substitute, and pepper and let sit for 10 minutes before placing in baking pan. Broil about 10 minutes on each side (or to liking). Allow the meat to rest on a cutting board for 10 minutes.
3) Meanwhile, in a large bowl, combine spinach, tomatoes, mushrooms, onion, and pepper and toss well.
4) Slice the steak on the diagonal and place strips on top pf the salad and serve with Italian dressing.

Meal Totals
Calories: 349
Protein: 26g
Carbs: 11g
Fat: 21g
Sodium: 490 mg

Workout: 7:30 PM
1 glass of water while working out

Evening snack: 9 PM
2 tblsp French onion dip
2 celery stalks
1 glass of water

Meal Totals
Calories: 88
Protein: 1g
Carbs: 7g
Fat: 5g
Sodium: 348 mg

Day Totals
Calories: 1,228
Protein: 98g
Carbs: 40g
Fat: 70g
Sodium: 2583 mg

1200 Calorie Keto Diet Meal Plan - Day Two - Tuesday

Body-Wake up drink: 6:30 AM
1 glass of warm water with 2 tablespoons of lemon juice
Dash of cayenne pepper
Dash of Ginger
1 Belly Be Gone Capsule

Breakfast: simple scramble: 7:30 AM
1 egg
4 egg whites
1/2 green pepper
2 tsp olive oil
2 glass of water
salt substitute
pepper

Cooking Instructions
1. Add egg and egg white to a bowl and mix well
2. Cut green pepper into strips
3. Heat a non stick skillet and add olive oil and 3 tablespoons of water
4. Sauté green pepper for 3 to 5 minutes. Add a bit of onion powder, salt substitute and pepper
5. Once cooked add pepper to egg mixture and mix well
6. Pour back onto pan and scramble until egg is set

Meal Totals
Calories: 190
Protein: 13g
Carbs: 5g
Fat: 4g
Sodium: 130 mg

Mid morning protein drink: 9:45 AM
1 Scoop (30 g) whey protein powder
3/4 tablespoon of MCT oil
1/4 cup blueberries
3 ice cubes
1 glass of water

Instructions
1. Mix everything in a blender on high for 30 seconds or until ice cubes are crushed

Meal Totals
Calories: 215
Protein: 27g
Carbs: 6g
Fat: 12g
Sodium: 120 mg

Lunch: Ranch chicken bites: 12 PM
pre cooked chicken breast (about 4 pieces)
4 cherry tomatoes
1/2 red pepper
1 and 1/2 tablespoon ranch dressing (for dipping)
1 babybel cheese cube
1 glass of water
1 BodyFit Belly Be Gone capsule

Instructions
1. Simply pack everything up as is in either compartmental tupperware pieces or in ziploc bags.

Tip** Try and find either a compartmental tupperware or a bento style lunch box with "mini compartments"

Meal Totals
Calories: 265
Protein: 18g
Carbs: 6g
Fat: 15g
Sodium: 527 mg

Mid afternoon snack: 3 PM
1 egg boiled (Great Value Brand)
1/2 cup sliced cucumber
1 piece of string cheese (cheddar / mozzarella)
1 glass of water

Meal Totals
Calories: 138
Protein: 12g
Carbs: 3g
Fat: 6g
Sodium: 215 mg

Dinner: Apple cider chicken and quick salad: 6 PM
1 chicken breast (skinless)
1/4 tsp celery salt
1/4 teaspoon garlic powder
1/2 cup apple cider vinegar
pepper
2 cups baby spinach
1/2 green pepper
1 cup white mushrooms
2 tablespoons Italian salad dressing
1 glass of water

Cooking Instructions
1. In a bowl, mix together the celery salt, apple cider vinegar, garlic powder and black pepper
2. Place chicken in a baking pan.
3. Pour mixture onto the chicken and bake at 375°F. for 25 minutes.
4. Meanwhile, add vegetables to a bowl and toss with Italian dressing

Meal Totals
Calories: 241
Protein: 24g
Carbs: 9g
Fat: 11g
Sodium: 713 mg

Evening walk: 7:30 PM
1 glass of water before walk

Evening snack: 9 PM
2 tblsp French onion dip
2 celery stalks
1 glass of water

Meal Totals
Calories: 88
Protein: 1g
Carbs: 7g
Fat: 5g
Sodium: 348 mg

Day Totals
Calories: 1,132
Protein: 95g
Carbs: 36g
Fat: 53g
Sodium: 2043 mg

1200 Calorie Keto Diet Meal Plan - Day Three - Wednesday

Body-Wake up drink: 6:30 AM
1 glass of warm water with 2 tablespoons of lemon juice
Dash of cayenne pepper
Dash of Ginger
1 Belly Be Gone Capsule

Breakfast: egg and ham stack: 7:30 AM
1 egg
1 tsp olive oil
3 slices of thin deli style ham (Great Value)
20 g low fat (light) marble cheese (roughly 2 thin slices)
2 slices of tomato
salt substitute
pepper
1 tsp dried parsley
1 glass of water

Cooking Instructions
1. Add olive oil to a non stick skillet and heat over medium heat
2. Add egg and cook. Flip the egg over easy and top with cheese and cover for 1 minute (until cheese is melted). Season with salt substitute and pepper
3. Microwave have for 30 seconds
4. Transfer egg to a plate and top with tomato and ham
5. Garnish with parsley

Meal Totals
Calories: 201
Protein: 17g
Carbs: 2g
Fat: 10g
Sodium: 595 mg

Mid morning protein drink: 9:45 AM
1 Scoop (30 g) whey protein powder
3/4 tablespoon of MCT oil
1/4 cup blueberries
3 ice cubes
1 glass of water

Instructions
1. Mix everything in a blender on high for 30 seconds or until ice cubes are crushed

Meal Totals
Calories: 215
Protein: 27g
Carbs: 6g
Fat: 12g
Sodium: 120 mg

Lunch: Turkey and garden salad: 12 PM
2 cups garden salad
3 tablespoons chopped red pepper
3 tablespoons chopped green pepper
1/2 cup of white mushrooms
20 g low fat (light) marble cheese (roughly 2 slices)
5 deli style turkey breast (Maple Leaf), rolled up
2 tablespoons Italian salad dressing
1 glass of water
1 BodyFit Belly Be Gone capsule

Cooking Instructions
1. Add all the veggies to a bowl and add in the salad dressing. Toss for about 30 seconds until well blended
2. Shred cheese and sprinkle on top
3. Cut turkey breast into chunks and top the salad

Meal Totals
Calories: 224
Protein: 24g
Carbs: 10g
Fat: 11g
Sodium: 1072 mg

Mid afternoon snack: 3 PM
1 tablespoons of veggie dip (Marzetti ranch)
2 celery stalks
20 g low fat (light) marble cheese (roughly 2 thin slices)
1 glass of water

Meal Totals
Calories: 137
Protein: 6g
Carbs: 5g
Fat: 8g
Sodium: 398 mg

Dinner: Steak and asparagus: 6 PM
5 oz uncooked sirloin steak
8 asparagus spears
1 piece of string cheese (cheddar / mozzarella)
1/2 teaspoon Mrs. Dash Garlic and Herb
1/4 teaspoon salt substitute (no salt brand)
8 ounces of water (1 cup)

Cooking Instructions
1. Grate cheese and set aside
2. Add 1/4 cup of water to a non stick skillet and heat over medium heat
3. Season steak with salt substitute, pepper and Mrs. Dash
4. Wash and cut asparagus spears (just the bottoms - white parts off)
5. Add steak to pan and cover for 12 minutes or until cooked to desired consistency
6. Steam asparagus in a pot
7. Take steak out of pan and transfer to a plate
8. Take asparagus out of pot and transfer to a plate and top with cheese
9. Serve and enjoy

Meal Totals
Calories: 269
Protein: 34g
Carbs: 11g
Fat: 6g
Sodium: 102 mg

Workout: 7:30 PM
1 glass of water while working out

Evening snack: 9 PM
1 oz (8 halves) walnuts
1 piece of string cheese (cheddar / mozzarella)
1 glass of water

Meal Totals
Calories: 152
Protein: 8g
Carbs: 2g
Fat: 13g
Sodium: 150 mg

Day Totals
Calories: 1,198
Protein: 116g
Carbs: 36g
Fat: 60g
Sodium: 2437 mg

1200 Calorie Keto Diet Meal Plan - Day Four - Thursday

Body-Wake up drink: 6:30 AM
1 glass of warm water with 2 tablespoons of lemon juice
Dash of cayenne pepper
Dash of Ginger
1 Belly Be Gone Capsule

Breakfast: Mushroom omelet: 7:30 AM
1 egg
4 egg whites
1 piece of string cheese (cheddar / mozzarella)
1 cup sliced mushrooms
2 tablespoon chopped onion
2 glasses of water
salt substitute
pepper
Mrs. Dash garlic and herb

Cooking Instructions
1. Add egg and egg whites into a bowl and mix well
2. Wash and slice mushrooms
3. Add 3 tablespoons of water to a non stick skillet and heat over medium heat.
4. Add mushrooms onions and add a pinch of salt substitute, pepper, and Mrs. Dash
5. Meanwhile grate cheese and set aside
6. Saute veggies for about 3 minutes
7. Add veggies to egg mixture and mix well
8. Pour the egg mixture onto pan
9. When the omelet begins to cook and get firm, but still has a little raw egg on top, sprinkle cheese
10. Using a spatula, carefully ease around the edges of the omelet, and then fold it over in half. When it starts to turn golden brown underneath, remove the pan from the heat and slide the omelet on to a plate.

Meal Totals
Calories: 221
Protein: 13g
Carbs: 5g
Fat: 4g
Sodium: 130 mg

Mid morning protein drink: 9:45 AM
1 Scoop (30 g) whey protein powder
3/4 tablespoon of MCT oil
1/4 cup blueberries
3 ice cubes
1 glass of water

Instructions
1. Mix everything in a blender on high for 30 seconds or until ice cubes are crushed

Meal Totals
Calories: 215
Protein: 27g
Carbs: 6g
Fat: 12g
Sodium: 120 mg

Lunch: Turkey cheddar lunch plate: 12 PM
5 deli style turkey breast (Maple Leaf), rolled up
20 g low fat (light) marble cheese (roughly 2 slices)
1 cup of sliced cucumber
1/4 cup fresh blueberries
10 whole, organic almonds
1 glass of water
1 BodyFit Belly Be Gone capsule

Instructions
1. Simply pack everything up as is in either compartmental tupperware pieces or in ziploc bags.

Tip** Try and find either a compartmental tupperware or a bento style lunch box with "mini compartments"

Meal Totals
Calories: 210
Protein: 21g
Carbs: 10g
Fat: 9g
Sodium: 585 mg

Mid afternoon snack: 3 PM
1 egg boiled (Great Value Brand)
1/2 cup sliced cucumber
1 piece of string cheese (cheddar / mozzarella)
1 glass of water

Meal Totals
Calories: 138
Protein: 12g
Carbs: 3g
Fat: 6g
Sodium: 215 mg

Dinner: Blueberry basic chicken salad: 6 PM
1 chicken breast
1/4 cup fresh blueberries
1 tablespoon red wine vinegar
1 tablespoon minced shallots
2 teaspoon olive oil (extra virgin)
1 tsp basil
2 cups shredded lettuce
salt substitute
Mrs. Dash garlic and herb
pepper
1 glass of water

Cooking Instructions
1. Season chicken with Mrs. Dash, salt substitute and pepper
2. Heat 1/2 cup of water to a non stick pan over medium heat
3. Add chicken. Cover and cook for 20 to 25 minutes (until done - water should disappear) Cover and set aside
4. In a blender, combine blueberries, water, vinegar, and salt and pepper. Blend for 1 minute or until the blueberries are pureed.5. Add the shallot, oil and basil. Pulse until well combined.
6. Pour over chicken and serve on a bed of lettuce

Meal Totals
Calories: 249
Protein: 24g
Carbs: 8g
Fat: 13g
Sodium: 180 mg

Evening walk: 7:30 PM
1 glass of water before walk

Evening snack: Hard boiled egg snackie: 9 PM
1 egg
1 teaspoon olive oil (extra virgin)
1 babybel cheese cube
pinch of basil
pinch of parsley
pinch of oregano
pinch of salt substitute
pinch of pepper
1 glass of water

Cooking Instructions
1. Boil egg for exactly 7 minutes
2. Remove from boiling water and cool under running cold water.
3. When shell is cold, remove shell. The white will be hard and the yolk will be creamy and hot inside
4. Put in a bowl, top with olive oil and sprinkle basil, parsley, oregano, salt sub and pepper on top

Meal Totals
Calories: 180
Protein: 11g
Carbs: 1g
Fat: 7g
Sodium: 65 mg

Day Totals
Calories: 1,213
Protein: 108g
Carbs: 33g
Fat: 51g
Sodium: 1,295 mg

1200 Calorie Keto Diet Meal Plan - Day Five - Friday

Body-Wake up drink: 6:30 AM
1 glass of warm water with 2 tablespoons of lemon juice
Dash of cayenne pepper
Dash of Ginger
1 Belly Be Gone Capsule

Instructions
1. Squeeze 2 fresh lemons to make 2 tablespoons of fresh lemon juice.
2. Add to 1 glass of luke warm water
3. Add a few dashes of cayenne pepper

Morning Activation: 6:45 AM
1 glass of water

Breakfast: Boiled eggs and asparagus: 7:30 AM
2 eggs
4 asparagus spears
1 piece of string cheese (cheddar / mozzarella)
salt substitute
pepper

Cooking Instructions
1. Add 3 cups of water to a pot and heat over medium - high heat and add eggs
2. In another pot, steam asparagus spears for 10 minutes until soft
3. Take eggs out of pot and transfer to a bowl to let cool (add some cold water)
4. Grate cheese
5. Transfer asparagus spears to a plate and sprinkle cheese on top (to melt)
6. Season eggs and asparagus with salt substitute and pepper

Meal Totals
Calories: 212
Protein: 19g
Carbs: 5g
Fat: 8g
Sodium: 280 mg

Mid morning protein drink: 9:45 AM
1 Scoop (30 g) whey protein powder
3/4 tablespoon of MCT oil
1/4 cup blueberries
3 ice cubes
1 glass of water

Instructions
1. Mix everything in a blender on high for 30 seconds or until ice cubes are crushed

Meal Totals
Calories: 215
Protein: 27g
Carbs: 6g
Fat: 12g
Sodium: 120 mg

Lunch: Zoodles and chicken meatballs: 12 PM
Pre cooked chicken meat balls
1 cup zoodles (1 zucchini)
2 tablespoons fresh lemon juice
1 teaspoon olive oil (extra virgin)
salt substitute
pepper
1 babybel cheese cube
1 cup of water
1 BodyFit Belly Be Gone capsule

Instructions
1. Simply pack everything up as is in either compartmental tupperware pieces or in ziploc bags.

Tip** Try and find either a compartmental tupperware or a bento style lunch box with "mini compartments"

How to make Zoodles

Wash 1 medium zucchini. Using a grater, grate lengthwise along the zucchini until there is one cup of long noodle like zucchini. Mix lemon juice and olive oil and toss "zoodles" in the mixture. Season with salt subsitute and pepper

Meal Totals
Calories: 280
Protein: 23g
Carbs: 10g
Fat: 14g
Sodium: 510 mg

Mid afternoon snack: 3 PM
4 deli style turkey breast (Maple Leaf), rolled up
40 g low fat (light) marble cheese (roughly 4 thin slices)
1 glass of water

Meal Totals
Calories: 148
Protein: 20g
Carbs: 1g
Fat: 6g
Sodium: 660 mg

Dinner: Oriental beef stir fry: 6 PM
3 oz sirloin steak (size of palm)
1 tablespoon low sodium soy sauce
1 tablespoon of water
1/2 teaspoon sesame oil
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon ginger
1 cup sliced mushrooms
2 green onions (chopped)
1/2 green pepper
1 cup of broccoli
2 tablespoons of parsley
1 glass of water

Cooking Instructions
1. Cut steak into small chunks
2. in a bowl mix soy sauce, water, sesame oil, garlic powder, onion powder and ginger
3. Add beef, coat and set aside
4. Add 1/4 cup of water to a non stick skillet and season with salt substitute and pepper. Add vegetables and saute foe 3 minutes and over for another 5
5. Stir in beef strip mix and stir fry until most liquid is gone. Add chopped green onions and parsley

Meal Totals
Calories: 266
Protein: 22g
Carbs: 11g
Fat: 13g
Sodium: 624 mg

Workout: 7:30 PM
1 glass of water while working out

Evening snack: Turkey jerky: 9 PM
1/2 package Jack Links Chicken Jerky
1/2 cup sliced cucumber
16 oz of water

Meal Totals
Calories: 128
Protein: 16g
Carbs: 5g
Fat: 0g
Sodium: 200 mg

Day Totals
Calories: 1,249
Protein: 127g
Carbs: 38g
Fat: 53g
Sodium: 2,394 mg

1200 Calorie Keto Diet Meal Plan - Day Six - Saturday

Body-Wake up drink: 6:30 AM
1 glass of warm water with 2 tablespoons of lemon juice
Dash of cayenne pepper
Dash of Ginger
1 Belly Be Gone Capsule

Breakfast: steak and eggs: 7:30 AM
3 oz of sirloin steak (about the size of your palm)
1 medium tomato
1 egg
salt substitute
pepper
Mrs. Dash garlic and herb
1 glass of water

Cooking Instructions
1. Season steak with salt substitute, pepper and Mrs. Dash
2. Add 1/4 cup of water to a non stick skillet and heat over medium heat.
3. Add steak and cover for 10 to 15 minutes until steak is done
4. Slice tomato into slices
5. Heat another non stick skillet over medium heat. Add egg and cook either sunny side up or over easy. Season with salt substitute and pepper
6. Transfer egg to dish with steak and serve with tomato and water

Meal Totals
Calories: 250
Protein: 25g
Carbs: 5g
Fat: 10g
Sodium: 116 mg

Mid morning protein drink: 9:45 AM
1 Scoop (30 g) whey protein powder
3/4 tablespoon of MCT oil
1/4 cup blueberries
3 ice cubes
1 glass of water

Instructions
1. Mix everything in a blender on high for 30 seconds or until ice cubes are crushed

Meal Totals
Calories: 215
Protein: 27g
Carbs: 6g
Fat: 12g
Sodium: 120 mg

Lunch: 12 PM
2 slices of salami (about 1/2 inch thick)
2 tblsp French onion dip
1/2 green pepper
1/2 red pepper
6 whole, organic almonds
1 glass of water
1 BodyFit Belly Be Gone capsule

Instructions
1. Simply pack everything up as is in either compartmental tupperware pieces or in ziploc bags.

Tip** Try and find either a compartmental tupperware or a bento style lunch box with "mini compartments"

Note**If you don't want to use salami, please feel free to use other protein sources such as chicken or roasted turkey. The serving size should be similar (about the size of your palm).

Meal Totals
Calories: 250
Protein: 11g
Carbs: 10g
Fat: 18g
Sodium: 620 mg

Mid afternoon snack: 3 PM
2 tblsp French onion dip
2 celery stalks
1 glass of water

Meal Totals
Calories: 88
Protein: 1g
Carbs: 7g
Fat: 5g
Sodium: 348 mg

Dinner: chicken nuggets: 6 PM
1 chicken breast (skinless)
1 tablespoon oat bran
1 tablespoon wheat germ
2 tablespoons crushed almonds
1/4 teaspoon salt substitute
pepper to taste
pinch of garlic powder
1/4 cup low sodium chicken broth
1 egg
1/2 cup of sliced cucumber
1 celery stalk

Cooking Instructions
1. Preheat oven to 400°F. Prepare baking sheet by lining with parchment paper or coating lightly with olive oil.
2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.
3. Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
4. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
5. Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for 10-15 minutes or until golden
6. Serve nuggets with cucumber and celery

Meal Totals
Calories: 353
Protein: 35g
Carbs: 13g
Fat: 10g
Sodium: 283 mg

Evening walk: 7:30 PM
1 glass of water before walk

Evening snack: 9 PM
1 tablespoons of veggie dip (Marzetti ranch)
2 celery stalks
20 g low fat (light) marble cheese (roughly 2 thin slices)
1 glass of water

Meal Totals
Calories: 137
Protein: 6g
Carbs: 8g
Fat: 8g
Sodium: 398 mg

Day Totals
Calories: 1,293
Protein: 105g
Carbs: 46g
Fat: 63g
Sodium: 1,885 mg

1200 Calorie Keto Diet Meal Plan - Day Seven - Sunday

Body-Wake up drink: 6:30 AM
1 glass of warm water with 2 tablespoons of lemon juice
Dash of cayenne pepper
Dash of Ginger
1 Belly Be Gone Capsule

Breakfast: Ham omelet: 7:30 AM
4 egg whites
1 egg
2 tablespoon chopped onion
2 tablespoons chopped red pepper
2 tablespoons chopped green pepper
3 slices of thin deli style ham (Great Value)
1 piece of string cheese (cheddar / mozzarella)
salt substitute
pepper
1 tsp dried parsley
Mrs. Dash garlic and herb
1 glass of water

Cooking Instructions
1. Grate the cheese and chop the onion and peppers
2. Add 1/4 cup water to a non stick skillet and heat over medium heat. Add onions, peppers and ham and add a pinch of salt substitute, pepper and Mrs. Dash. Stir well for a few seconds and cover for 3 to 5 minutes (until water has evaporated). Remove from skillet and set aside
3. Mix egg whites and the whole egg and pour the mixture in the skillet.
4. Wait a couple minutes until you see bubbles. Then lift a portion of the eggs with a spatula allowing the remaining liquid eggs to flow under the part you lifted. Do this in a few places around the perimeter of the omelet. Wait a couple more minutes and flip the omelet
5. After flipping, add the grated cheese to the omelet
6. Spread the ham and veggies mixture on one half of the omelet and fold the omelet in half. Slide onto a plate and enjoy!

Meal Totals
Calories: 244
Protein: 27g
Carbs: 6g
Fat: 7g
Sodium: 805 mg

Mid morning protein drink: 9:45 AM
1 Scoop (30 g) whey protein powder
3/4 tablespoon of MCT oil
1/4 cup blueberries
3 ice cubes
1 glass of water

Instructions
1. Mix everything in a blender on high for 30 seconds or until ice cubes are crushed

Meal Totals
Calories: 215
Protein: 27g
Carbs: 6g
Fat: 12g
Sodium: 120 mg

Lunch: Chicken and broccoli: 12 PM
1 chicken thigh (skinless)
2 cups broccoli (frozen, florets)
1/4 teaspoon salt substitute (Herbamare by Vogel)
Dash of onion powder
Dash of pepper
1 tablespoon buffalo wing sauce (to dip chicken)
1 glass of water
1 BodyFit Belly Be Gone capsule

Cooking Instructions
1. Add 1/2 cup water to a non stick skillet and heat over medium heat
2. Season chicken breast with onion powder, salt substitute and pepper
3. Add to skillet and cover for 15 minutes
4. Please keep an eye on the chicken once the water evaporates. Add more water if chicken is not cooked through and cook for another5 to 10 minutes
5. Steam or microwave broccoli
6. Serve chicken and broccoli together

Meal Totals
Calories: 197
Protein: 16g
Carbs: 6g
Fat: 8g
Sodium: 383 mg

Mid afternoon snack: 3 PM
2 celery stalks
1 tblsp peanut butter
1 glass of water

Meal Totals
Calories: 122
Protein: 4g
Carbs: 6g
Fat: 8g
Sodium: 200 mg

Dinner: Tuna melt pattie: 6 PM
3 oz of canned tuna (packed in water)
1 egg
2 tablespoon of oatmeal
2 tablespoon chopped onion
1/4 teaspoon of garlic powder
salt substitute
pepper
20 g low fat (light) marble cheese (roughly 2 thin slices)
1 glass of water

Cooking Instructions
1. Mix all ingredients together in a small bowl
2. Heat a small non-stick frying pan over medium heat and spray with non-stick cooking spray
3. Make either two small patties or one large one and cook until both sides are brown
4. Top with cheese and for 1 minute until cheese is melted
5. Serve with one glass of water
Note** Serve with a salad side or fibrous vegetable.

Meal Totals
Calories: 266
Protein: 38g
Carbs: 6g
Fat: 5g
Sodium: 617 mg

Evening walk: 7:30 PM
1 glass of water before walk

Evening snack: 9 PM
1 egg boiled (Great Value Brand)
1/2 cup sliced cucumber
1 glass of water

Meal Totals
Calories: 78
Protein: 6g
Carbs: 2g
Fat: 2g
Sodium: 65 mg

Day Totals
Calories: 1,122
Protein: 116g
Carbs: 2g
Fat: 32g
Sodium: 2,190 mg

The grocery list for this 1200 calorie keto diet meal plan is here.

Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.

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