Clean Keto Meal Plan for Beginners [Get Healthy and Lose Weight with Keto]

in today's video, I will talk about the Clean Keto Meal Plan for Beginners.  I will explain what clean keto is, some dos and don’ts when starting a keto diet, explain how should you formulate healthy clean keto meals, and give you a 3-day clean keto meal plan example that will help you to get started.  I will share a simple keto meal plan that will help you to Get Healthy and Lose Weight with Keto.  By the way, if you’re new to my YouTube channel, my name is Greta, and I’m an online nutritionist and a holistic health coach.  If you haven’t yet, consider subscribing to my YouTube channel for weekly videos about insulin resistance, detox, diabetes, all the other chronic health conditions, and improving your overall health.  So, if you want to be healthy, you should definitely subscribe.  Now, what is clean keto?  If someone tells you – I follow keto, I only eat processed meat, processed cheese,  and drink diet Coke, that’s not the keto diet that you want to follow.  Something might sound like keto because it matches the definition of keto from the macronutrient perspective.  But, it doesn’t mean it’s healthy.  When people say, I followed keto, it gave me a heart attack or some other health problem,  that’s only because this person didn’t eat high-quality nutrient-dense foods, and ate keto garbage instead.  Clean Keto has nothing to do with it.  I created this image, to show you what are the different types of keto.  And hopefully, this will motivate you to pick the right type.  The main keto types are clean keto, lazy keto, and dirty keto.  Now, what are they?  That’s clean keto: you Stay under 50g of carbs, or net carbs a day if you’re in the  US.  You Eat only clean foods, meaning no processed foods.  You Eat enough veggies, which is 5 -10 servings/day.  You Eat high-quality animal products, and Health is a top priority for you.  Whereas, someone following dirty keto would have very different goals.  You stay under 50g of carbs or net carbs a day.  But you eat carb junk food.  You don’t eat enough veggies, Mostly protein and fat.  And you eat poor quality animal protein, all the GMO grain-fed meat, and tons of additives in the meat.  Deep fried meat, fast food.  You don’t care about health and only want to lose weight.  I hope you get the picture, the first type, clean keto is a lot better.  That’s your sustainable long-term health solution, that doesn’t require you to count calories or track macros.  You simply eat natural whole keto foods, lose excess weight, and get a lot healthier.  If you choose dirty keto, there’s a high chance that you might get cancer, heart disease,  kidney failure, fatty liver, dementia, and other health problems in the long run.  And I’m not being dramatic.  Now as you know why is it a better idea to follow clean keto, Let’s look at the clean keto do’s and don’ts.  If you want to follow healthy keto, which helps you to get healthy, lose excess weight, and feel so much better, instead of giving you a heart attack, you should eat natural whole keto foods, instead of processed keto junk food.  Easy as that.  What do I mean by that?  When it comes to your fats, you should eat organic grass-fed butter, extra virgin olive oil, and extra virgin coconut oil, instead of rapeseed oil, sunflower oil, margarine, low-fat spreads, and other ultra-processed inflammatory oil products.  When it comes to animal products, you should eat grass-fed, wild, or organic animal products such as meat, fish, eggs, and cheese.  And the less processed, the better.  Your meat should ideally have only one ingredient, which is meat.  Maybe some salt and pepper, or herbs.  But certainly, no dextrose, maltodextrin, E621, monosodium glutamate, or anything that doesn’t sound like food.  The more ingredients you see on the package, the more garbage they put in there.  And then they say, meat causes cancer.  No, it’s the garbage that they put in the meat, and the garbage, that they feed to the animals.  There are zero studies linking organic grass-fed meat with cancer, heart disease, diabetes,  or any other health problem.  If you don’t eat meat for religious reasons, or because you’re against killing animals,  fine, but meat itself is not a health threat.  Even red meat, like beef, has such a bad reputation, that it’s actually loaded with nutrients.  And no, beef is not bad for the planet.  Conventional animal farming is.  That’s another reason to buy organic, grass-fed.  But of course, you should eat a reasonable amount of meat.  1 serving, once a day.  Too much meat can be unhealthy.  And when it comes to a general picture of a clean keto diet, what should be the basis of your diet?  it should be mostly non-starchy vegetables.  Like broccoli, cauliflower, cabbage, greens, peppers, and so on.  Not low-carb breads, pastas, and muffins.  Your diet should be as natural as possible.  You can’t go wrong with broccoli.  So that’s your clean keto diet basics.  Now, what exactly should you eat on a clean keto diet?  You might know what to do in theory, but when it comes to putting your knowledge into practice,  you might struggle, and even give up.  Meal planning is not that easy.  You might get the macros wrong, you might overcomplicate it, you might not get enough fat or calories to keep you full, and you might struggle to make meals that taste good.  So Let’s go through a 3-day clean keto meal plan together.  I’m a low-carb keto nutritionist, and I create meal plans all the time.  I’ll show you how to keep it simple.  And you can download it from the description section, or the comment section, after watching this video.  So, you start your day with a light keto breakfast.  Either black coffee, coffee with organic cream, or keto coffee, with grass-fed butter, and extra virgin coconut oil.  And you can have a piece of dark chocolate, with 85 or 90% cacao, ideally, organic chocolate.  If you don’t drink coffee, you will have tea instead.  Coffee and chocolate are loaded with antioxidants.  If you choose to have keto coffee, it is very filling and healthy.  I’ve been having it every morning for the past few years.  And to keep it simple, you would always have the same breakfast.  Now, that’s the first meal, 100 grams of organic meat, with asparagus and tomatoes.  Only 6-7 ingredients, takes around 25 minutes to prepare, nothing crazy.  Is it nutritious?  Absolutely.  Is it tasty?  Yes.  And then, after each of your meals, you can have a simple, and healthy dessert, a chia pudding.  That’s chia seeds with organic full-fat kefir, stevia, and raspberries.  Then the next meal, wild salmon with broccoli, cooked in the oven.  Then, on day two, lunch, 100 grams of meat with greens, and tomato, I made this meal in like  6-7 minutes.  And for dinner, meat, mushrooms, and cheese stuffed peppers.  Again, nothing too complicated, you mix the ingredients, stuff peppers, and cook it in the oven.  It takes around 25 minutes to prepare, but the actual active preparation is only 5 minutes,  the rest of the time you can do whatever you like.  And the 3rd day.  For lunch, prawn, pecan, and rocket salad.  It takes only 7 minutes to prepare.  That’s quicker than any pasta, rice, or potatoes.  That’s as fast as fast food.  But a lot healthier.  You only cook prawns for a few minutes, and drop them on the rocket, that’s it.  And that’s dinner.  Veggies with beef back in the oven.  You cut veggies, break beef mince into smaller chunks, add some olive oil, and cook it in the oven for 20 minutes.  Easy.  So, that’s how I make following a clean keto diet easy.  Now If you found this video useful, like it subscribe to my YouTube channel, and share it with someone who doesn’t know what clean keto is.  You can download my 3-day clean keto meal plan from the description of this video.  I will also leave the link in the comments below.  If you feel that you would like to get a longer meal plan to give you more clean keto meal ideas, you can purchase my 14-day keto meal plan with keto education.  That’s a keto health and weight loss program with many different recipes.  It has all you need to start clean keto correctly and making it your new lifestyle.  I have a regular version and a vegetarian version.