The post is brought to you by Layla from howtonight.com.
So you’ve read up on everything about the keto diet, supplying yourself with all the healthy fats, ketone supplements, and the motivation to burn all the fat! But wait, how about your meal plan? Jumping into this low-carb diet without the solid meal plan will end up with you failing your weight loss goals. After all, it isn’t just about eating all the bacon and fats! That’s why it’s essential to have a healthy ketogenic diet meal plan that works with your schedule and body needs.
Based on my research and experience, I’ll be showing you a complete sample meal plan, as well as some tips to help with your food list.
Ketogenic Diet Meal Plan
Here is a whole day’s meal plan when living off the keto diet. It can give you an idea of what you can have without restricting your tastebuds!
Breakfast: Fried Eggs
Ingredients:
- One tablespoon of butter or olive oil
- Two large eggs
- Two pieces of bacon
- 3/4 cup of spinach
- Half a cup of mushroom
Steps:
- Cook the bacon with your butter or olive oil until crispy. Chop and set aside.
- Using the bacon grease, cook the spinach and mushrooms. Set aside with the bacon.
- Add more olive or butter if needed to cook the eggs. Once the eggs are almost cooked, add the bacon and vegetables. Continue to sauté until the eggs are cooked.
Lunch: Taco Salad
Source: Wish-bone.com
Ingredients:
- Three ounces of ground beef
- Two teaspoons of taco seasoning
- Two cups of sliced Romaine lettuce
- Three cherry tomatoes
- 1.5 ounces of cheddar cheese
- 1/4 of an avocado
- 1/4 cup sour cream
Steps:
- Saute the ground beef with taco seasoning until it begins to brown. While it cooks, chop the tomatoes, grate the cheese, and slice the avocado.
- When the beef is now ready to serve, put it on a lettuce leaf, topping it off with the tomatoes, sliced avocado, cheese, and sour cream.
Dinner: Pork Chops with Mushroom Sauce
Ingredients:
- Four ounces of pork chop
- Half a tablespoon of olive oil
Mushroom Sauce:
- 3/4 cup of white mushrooms
- One tablespoon of butter
- One teaspoon of minced garlic
- A pinch of ground thumb
- Three tablespoons of heavy whipping cream
Steps:
- Cook the pork chop with olive oil, five minutes on each side or until brown.
- Create the mushroom sauce by sautéing the white mushrooms and garlic with butter. Add the heavy whipping cream and ground thyme, occasionally stirring until the sauce thickens.
- Top the sauce on the pork chops and serve with half a cup of steamed asparagus.
Snack Ideas
If you need to increase your calorie intake or still feel a bit hungry, then here are some snacks to invest in:
- Jerky (watch out for the carbs here!)
- Cubed cheese
- Pork rinds
- Sugar-free Jello
- Nuts or seeds
- Veggies with high-fat dip
Living On The Keto Diet
Take note that this diet focuses on going extremely low-carb for it to work. It’s crucial that you get your macros correct and measure it with consistency and accuracy.
When making a meal plan, begin calculating your macros with carbs and protein. Keep your carb intake less than 50 grams a day or even lower than that. As for protein, it’s best to go between 0.6 to 1.0 grams per pound of lean mass you have. You can check your lean mass by getting yourself tested or using a calorie calculator online.
It’s a bit difficult getting your fat intake higher, especially with all the articles on heart attacks or weight gain. But you have to realize that consuming the right and healthy fats will get you to your fitness goals without the fatal side effects! It takes a few days to get rid of the so-called “keto flu“, but once you’ve conquered it, you’ll start feeling more comfortable.
To lessen the severity of the keto flu, a bouillon cube mixed with hot water and a tablespoon of salted butter will help. Getting your electrolytes from avocados, nuts, or dark leafy greens will help as well.
Wrapping It Up
Just like any other type of diet, you have to make sure you create a concrete plan for it to work. And with this sample ketogenic diet meal plan, you’ll be able to know what kind of awesome recipes you can whip up without the restriction.
Just remember to plan it out and stay consistent with what you have listed down, from the recipes you plan to create down to your grocery list. In time, you’ll be able to feel and see the results of your hard work! So try it out today and see the difference of sticking to a plan like this.
For those who would like to share their experiences, advice or any queries, then comment down below. All your comments will be much appreciated.
Author’s Bio:
My name is Layla and I’m a writer at Howtonight.com – lifestyle blog which mostly focuses on health and nutrition but we also publish articles related to pets, travel, and entertainment.
