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Ketogenic Menu Planning Bariatric Edition

Are you getting ready to start keto but you can only think of a few meals and you are getting stuck ?

Are you having a hard time putting together meals which meet the ketogenic criteria?

Who has time to count macros? and what’s a healthy fat and where do you find healthy carbs?

This is the number one reason why people start eating a ketogenic way and then very quickly fall off the wagon. It’s why we hear that eating keto is not sustainable. I am here to tell you that it is sustainable but we need to think about food differently and we need to come up with a plan that works for us.

Sure, bacon and eggs are fun but do you want to eat them every day? Does that look like good health? Pouring cheese on everything cannot be healthy for us? Pepperoni sticks are yummy but does that seem like something we should eat each day.

This is why sometimes keto gets a bad reputation. People are not doing it correctly. There is such a thing as bad keto and good keto to make things even more complicated.

When we hear that there is a diet out there that will enable us to lose weight while eating rib-eyes and bacon and cheese all day, it sounds almost too good to be true. Let’s talk about a clean, healthy version of keto and how to plan meals a few days in advance.

Finding ketogenic foods “on the run” will be hard to do. Let’s make a 3 day menu together so that we can discuss how preparation is key.

Sure, you can “wing it” for a day or two but we shortly find out how the world is geared to “sugar burners” and not “fat burners”. Sugar burners reach for candy and chips and chocolate and sandwiches and french fries and things which are “convenience foods”. That is exactly what we need to stay away from if we want to be in ketosis and burning fat.

Let’s take Sunday like our food prep day and let’s prep together for Monday, Tuesday and Wednesday. What is that going to look like? Let’s take a tour of my kitchen and my personal food prep.

Remember, it’s January right now and I am in Canada so my food prep may look a bit different to yours. Lots of snow and cold so I like to use my crock pot a lot and I am partial to soups and stews this time of year also.

I am going to do my grocery shopping on Saturday in preparation for Sunday food prep. I cook for 4 people so I am going to get some lean ground beef, chicken breasts, turkey slices, and some small steaks. I will be sure to grab some low carb veggies fresh and frozen and some blackberries.

The first thing I do on Sunday is to marinate my steaks with lemon and garlic, salt and pepper and a splash of apple cider vinegar. I put those in a ziplock bag and those will be for dinner on Tuesday evening.

Next I make up a batch of ketogenic meatballs and instead of adding flour and breadcrumbs, I add some eggs and almond flour with lots of spices for flavor.

My chicken breasts will go into the crock pot on Sunday night so that they cook on low for 10 hours and they are ready to go on Monday morning.

This is what my Monday/ Tuesday and Wednesday meal-plan looks like:


  • Breakfast: two scrambled eggs with mushrooms and spinach
  • Lunch: large chicken caesar salad
  • Dinner: ketogenic meatballs served with zucchini noodles


  • Breakfast: bulletproof coffee
  • Lunch: left over ketogenic meatballs with a side salad
  • Dinner: small steak with side salad and baked broccoli


  • Breakfast: two boiled eggs and a half avocado
  • Lunch: turkey rolled up sandwich with lettuce leaves and mayo
  • Dinner: chicken soup with low carb veggies and avocado

My snacks will consist of pickles, good quality cheese and almonds this week.

I will also prepare a chia seed pudding with blackberries, chia seeds, coconut milk and stevia. There are tons of these recipes that you can find online.

We just prepped three days of ketogenic eating for four people. We used whole, live, natural, good quality, real food. This is a great way of eating for anybody. It truly is sustainable but you do need to food prep and you do need to stay away from pre-made and packaged foods.

If you need more help prepping for your bariatric ketogenic lifestyle, visit this link for meal plans and more:  Keto Program

About the Author: Sheri Burke is a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients.  In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.

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