Carol’s Keto Meal Plan – 1200 Calories/day

I started following a ketogenic diet last January to lose my 1st year of marriage and pregnancy weight. I had a lot of success with this way of eating and lost 65 lbs in 6 months. I’m not a nutritionist or a doctor, so take all of this information with a grain of salt. I’ve never even read a book on the keto lifestyle, but I have done hours of research online and feel like I have a good grasp of keto principles. The keto community is also a wonderful support system and wealth of knowledge! I’ve met so many wonderful women through my keto instagram account. #keto #ketogenic #ketofam #ketocommunity – these are all great hashtags to search if you want to connect with keto peeps.

  • What is the ketogenic diet/lifestyle/way of eating?
    • When eating keto you’re eating mostly fat, moderate protein and very few carbs (less than 20g per day). Eating this way puts your body into ketosis, which means you’re using fat for energy instead of carbs or protein. This video explains ketosis much better than I can. Ketosis

I found my way to keto because I needed to lose weight, but there are a lot of benefits to this WOE (way of eating). There is evidence from uncontrolled clinical trials and studies in animal models that the ketogenic diet can provide symptomatic and disease-modifying activity in a broad range of neurodegenerative disorders including Alzheimer’s disease and Parkinson’s disease, and may also be protective in traumatic brain injury and stroke. Neuroprotective and disease-modifying effects of the ketogenic diet

My first six months on keto were very strict. I didn’t use any bread substitutes and I restricted my use of artificial sweeteners. I think that these things are fine for maintenance, but if you’re looking for weight loss results, these will not help you. In addition to a strict keto diet, I drank a gallon of water a day and exercised 4-6 days per week. I was probably the chubbiest girl at the gym who could run 3 miles – I always felt a little pride when I saw a skinny girl start jogging after me and stop before me. Fat leaves your body through your urine, which is why people from all different backgrounds/diets stress drinking water. Drinking 8 glasses of water per day is an old way of thinking. Today, it’s recommended that you drink half of your body weight in ounces. When I was eating strict keto and exercising regularly, I felt SO good.

I fell off of keto last August and have struggled to regain the level of commitment that I had last year. The stress of moving to an unfamiliar area and the court battle over my daughter that ensued really took its toll on my health. Now that we’re finally settling in and with the new year as a great beginning I’m back on keto with a vengeance! Below is a link to my 1200 calories per day meal plan and how I prepped it.

Keto Meal Plan_1200 Cal Per Day – Here is the excel file that include the meal plan, shopping list, and rudimentary prep instructions.

Items on the left turned into items on the right.


First, get your bacon cooking. This is going to be used in your egg cups with several pieces reserved for your Cobb salads. I cook my bacon in the oven, 375* for 15 minutes.


While the bacon was cooking, I browned my steak tips for the egg cups. You can use ground beef instead, I’m classing these egg cups up simply because I didn’t have any ground beef in the freezer. After cooking the beef tips, I chopped it up!

Next, I prepped the eggs. I scrambled eight eggs in a bowl and added the steak tips, once the bacon was out, I chopped up 4 pieces and also added that along with some pink Himalayan salt and pepper. Pour the egg mixture into a muffin tin with cooking spray. Bake at 350* for 30 minutes.

While the eggs were cooking, I washed and chopped my lettuce. I stored it with a couple of paper towels to absorb the moisture so it will keep longer. I also hard boiled my eggs, sorry I didn’t take a photo of that. Google ‘hard boiled eggs’ if you really need to.


Finally, I prepped my delicious chicken. First, wash and pat dry your chicken. Salt and pepper the inside and outside of the bird. Next, I made my lemon-herb butter. 1 stick of softened butter, a couple of rosemary and thyme sprigs, the zest of one lemon and the juice of one lemon. Mix well and spread the butter all over the bird. I like to separate the skin from the breast and put some of the butter under the skin. I also like to stuff the cavity of the bird with additional herbs, lemon and onion. Roast the bird at 350* for 20 minutes per pound. I like to tent my bird and remove it the last 45 minutes of cooking so it doesn’t get too brown.


A few hours spent in the morning makes the rest of the week so much easier. My egg cups are ready and only need to be heated in the microwave for a few seconds, my Cobb salad has everything prepped and only requires assembly and the chicken is fully cooked for my broccoli & chicken bowls and Cobb salads. The only things I’ll have to cook this week are broccoli, cauliflower and the remaining beef tips. Hope this helps you start or maintain your keto journey! Feel free to message me or comment with questions!

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