Welcome to our comprehensive guide on the 3 Day Keto Jumpstart Meal Plan! If you’ve been searching for an effective way to kickstart your journey into the world of ketogenic eating, you’ve come to the right place. Whether you’re a beginner looking to dip your toes into the keto lifestyle or a seasoned keto enthusiast in need of a reset, this meal plan is designed to help you achieve your goals.

In this blog post, we’ll walk you through a carefully crafted 3-day meal plan that will not only jumpstart your ketosis but also provide you with a delicious and satisfying culinary experience. But that’s not all! We’ll also delve into the science behind the ketogenic diet, explore its benefits, and share some invaluable tips to ensure your success.

But why choose the keto diet, you may ask? Well, the ketogenic diet is known for its ability to shift your body’s primary fuel source from glucose to fat, leading to a state of ketosis. This metabolic state offers numerous benefits, such as improved weight management, enhanced mental clarity, increased energy levels, and even potential therapeutic effects for certain health conditions.

Throughout the next few days, we’ll guide you through a carefully curated selection of low-carb, high-fat meals that are both nutritious and delectable. From breakfast to dinner, we’ve got you covered with easy-to-follow recipes and meal prep suggestions, ensuring that you stay on track and enjoy your keto journey.

So, if you’re ready to embark on a 3-day adventure that will revolutionize your relationship with food and help you achieve your health and wellness goals, let’s dive into our 3 Day Keto Jumpstart Meal Plan. Get ready to savor the flavors, embrace the benefits, and unlock your full keto potential!

DAY 1:

BREAKFAST

Bulletproof coffee

Ingredients:

• 1 cup prepared hot coffee
• 1 tbsp MCT oil
• optional additives: dash of vanilla, cinnamon, himalayan pink salt, sugar-free syrups

Instructions:

1. Blend all ingredients well.

Strawberries and cream crepes

Ingredients:

• 3 eggs
• 2 tbsp cream cheese
• 1/2 tsp cinnamon
• 8 oz softened cream cheese
• 1/4 tsp vanilla
• 1/2 tsp sugar substitute
• 1/4 c sugar-free strawberry preserves

Instructions:

1. Blend eggs, 2 Tbl cream cheese, cinnamon, vanilla, and sugar substitute together until batter is smooth. 
2. Poor into hot skillet liberally buttered. 
3. Flip when just starting to brown. 
4. Cook other side until just starting to brown. 
5. Remove crepe and repeat until all the batter is used.
6. Stir strawberry preserves and softened cream cheese. 
7. Spread on warm crepe and roll up. 

Net carbs: 4g / Fat: 102.3g / Protein: 36g

SNACK

Celery + peanut butter boats

Instructions:

• 2 celery sticks
• 2 tbsp peanut butter – no sugar added

Instructions:

1. Top each celery stick with 1 tbsp peanut butter.

Net carbs: 5g / Fat: 16.2g / Protein: 8.6g

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LUNCH

Tuna cucumber boat

ingredients:

• 1 cheese stick
• 1 5 oz can tuna
• 2 tbsp chopped pickle
• 1 tbsp chopped onion
• 3 tbsp full fat mayonnaise
• 1/2 tsp mustard
• 1 small cucumber, peeled
• 1/8 tsp celery seed
• 1/8 tsp himalayan pink salt
• ground pepper to taste

Instructions:

1. Combine and stir all ingredients except cucumber. 
2. Cut cucumber lengthwise and top with tuna salad.

Net carbs: .5g / Fat: 26.9g / Protein: 39.6g

SNACK

Protein shake

ingredients:

1 Premier Protein chocolate shake 

Net carbs: 1.4g / Fat: 2.3g / Protein: 22.5g

DINNER

Taco salad  

ingredients:

• 1/2 lb ground beef
• 2 cups romaine lettuce, chopped
• 1 tbsp taco seasoning
• 1/2 onion, diced
• 3 cherry tomatoes, halved
• 1/2 cup shredded cheese
• 1/2 avocado, sliced
• full fat ranch or chipotle salad dressing

Instructions:

1. Saute ground beef, onion, and taco seasoning over medium high heat until onions are translucent and ground beef is browned throughout. 
2. Place lettuce on a large plate, top with ground beef, cheese, tomatoes, dressing, and avocado. 
3. Optional topping: pork rinds for added crunch.

Net carbs: 8g / Fat: 37.5g / Protein: 88.2g

Daily Total: Net carbs: 17.9g / Fat: 185.1g / Protein: 194.9g

DAY 2:

BREAKFAST

bullet proof coffee 

Ingredients:

• 3 large eggs prepared to your taste 
• Hard boiled, sunny side up, over easy, scrambled
• 4-6 slices fried bacon 

Net carbs: 2.4g / Fat: 66.8g / Protein: 51.8g

SNACK

Eggs + jerky

ingredients:

• 2 hard boiled eggs
• 2 oz black pepper jerky

Net carbs: 2 / Fat: 10.8g / Protein: 37.4g

LUNCH

Pickle turkey cheese stick

Ingredients:

• (2) pickle and cheese stick wrapped in turkey 

Net carbs: 6g / Fat: 17.3g / Protein: 30.4g

SNACK

Chips + guac

Ingredients:

• .5 cup guacamole 
• .5 cup Whisps cheese crisps

Net carbs: .5g / Fat: 70g / Protein: 90g

DINNER

Pork chops in a mushroom cream sauce

Ingredients:

• 1 boneless pork chop
• 2 tbsp butter
• 1/2 tsp himalayan pink salt
• 1/4 tsp pepper
• 1/4 tsp parsley
• 1/4 thyme
• 1 tsp crushed garlic
• 3 tbsp white wine 
• 3 tbsp heavy whipping cream
• 1/2 cup sliced mushrooms

Instructions:

1. Melt butter over medium heat in a large skillet. 
2. Season pork chop with salt, pepper, and garlic on both sides, then fry in skillet for 2 minutes or until brown on both sides. 
3. Add wine and continue to cook for 6 minutes.
4. Remove pork chop and cover with foil.
5. Add whipping cream, seasonings, and mushrooms to wine and cook on high heat for 5 minutes, stirring frequently, until sauce thickens. 
6. Return pork chop to pan and serve.

Net carbs: 2.1g / Fat: 48.7g / Protein: 69g

Faux mashed potatoes

Ingredients:

• 1/2 head cauliflower
• 2 tbsp cream cheese, softened
• 1/4 cup grated parmesan
• 1/2 tsp crushed garlic
• 1/4 tsp chicken bullion
• 1/8 tsp black pepper
• 1/4 chives
• 2 tbsp butter

Instructions:

1. Cut cauliflower in small pieces. 
2. Boil in water for 8 minutes or until soft. 
3. Drain well and pat dry.
4. Using a blender or a hand immersion blender, puree cauliflower, cream cheese, parmesan, garlic, and bullion until it becomes the consistency of mashed potatoes. Stir in pepper, chives, and butter.

Makes: 3 servings, Serving size: 1

Net carbs: 2g / Fat: 17.2g / Protein: 10.7g

Citrus green beans

Ingredients:

• 1 tbsp orange zest
• 2 tbsp coconut oil
• 1 cup fresh green beans
• 1/4 tsp himalayan pink salt
• lime wedge
• 3 almonds, rough chopped

Instructions:

1. Saute orange zest and almonds in olive oil over medium high heat for 1 minute. 
2. Add green beans and continue to saute until softened, about 5-8 minutes. 
3. Season with salt and lime juice.

Net carbs: 4g / Fat: 27.3g / Protein: 2.1g

Daily Total: Net carbs: 19g / Fat: 258.1g / Protein: 291.4g

DAY 3:

BREAKFAST

Egg + sausage breakfast sandwich

With bulletproof coffee

Bread ingredients:

• 1 egg
• 2 tbsp coconut flour
• 1/8 tsp salt
• 1/4 tsp baking powder
• 1 tbsp heavy whipping cream
• 1/4 cup shredded cheddar cheese
• 1 tbsp water

Instructions:

1. Melt 1 tbsp butter in a large mug. 
2. Stir all ingredients together until well mixed. 
3. Pour in mug
4. Microwave 3 minutes. 
5. Let cool.

For sandwich:

1. Slice bread in half and toast both sides in butter on hot skillet. 
2. Top one slice of bread with fried egg, sausage patty, and other slice of bread.

Net carbs: 4 / Fat: 21.7g / Protein: 16.6g

SNACK

Salami + cheese

Ingredients:

• 2 oz smoked cheddar cheese 
• 2 large slices salami 

Net carbs: .7g / Fat: 32.8g / Protein: 30.1g

LUNCH

2 BLT wraps

Ingredients:

• 2 large romaine lettuce leaves
• 1 roma tomato, sliced
• 3 tbsp mayonnaise 
• 4 slices fried bacon

Instructions:

1. Place 2 slices of bacon, 2 slices of tomato and 1 1/2 tbsp mayonnaise on each lettuce leaf. 
2. Roll up and enjoy.

Net carbs: 3g / Fat: 62.1g / Protein: 29g

SNACK

Jello

Ingredients:

• sugar-free jello

Net carbs: 0g / Fat: 0g / Protein: 0g

DINNER

Chicken alfredo 

Ingredients:

• 1 cup zucchini noodles
• 3 oz rotisserie chicken
• 2 tbsp butter
• 2 oz cream cheese
• 1 tsp minced garlic
• 1/2 cup shredded parmesan
• 3/4 cup heavy whipping cream
• pepper to taste

Instructions:

1. Saute garlic in butter over medium heat for 2 minutes. 
2. Add cream cheese, whipping cream, parmesan, and pepper. 
3. Simmer for 10 minutes or until thick, stirring frequently. 
4. Spoon over zucchini noodles and top with chicken.

Net carbs: 7g / Fat: 70.6g / Protein: 44.8g

Side salad

Ingredients:

• 1/4 cup shredded cheese
• 2 cherry tomatoes, halved
• 1/2 cup romaine salad, chopped
• 2 tbsp full fat salad dressing

Net carbs: 1g / Fat: 20.7g / Protein: 14g

Daily Total: Net carbs: 15.7g / Fat: 207.9g / Protein:134.5g