How to Create A Keto Diet Meal Plan
Topics: Keto | Diet| Weight Loss| Low Carb | Ketogenic
Since you have decided to follow a Keto diet, it is vitally important to understand what it is, and what to include as food, in your meal plan.
Your Complete Keto Diet Meal Plan Guide
According to Wikipedia, https://en.wikipedia.org/wiki/Ketogenic_diet, the ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control (refractory) epilepsy in children. The diet forces the body to burn fats rather than carbohydrates.
Information on ketogenic diets as a lifestyle choice or for weight loss, see Low-carbohydrate diet.
If you’ve decided to move forward in trying the keto diet, you will want to stick to the parameters of this eating plan. Roughly 60 to 80 percent of your calories will come from fats. That means you’ll eat meats, fats, and oils, and a very limited amount of non-starchy vegetables. This is different from a traditional low-carbohydrate diet, as even fewer carbohydrates are allowed on the keto diet.
Roughly 60 to 80 percent of your calories will come from fats. That means you’ll eat meats, fats, and oils, and a very limited amount of non-starchy vegetables. This is different from a traditional Low-carbohydrate diet., as even fewer carbohydrates are allowed on the keto diet.
The remaining calories in the keto diet come from protein — about 1 gram (g) per kilogram of body weight, so a 140-pound woman would need about 64 g of protein total. As for carbs: Everybody is different, but most people maintain ketosis with between 20 and 50 g of net carbs per day. Total carbohydrates minus fiber equal net carbs.
Ketogenic diets are not high in protein, they focus on fat, so the following should all be consumed in moderation.
Occasionally: Limit your consumption, which should be easy to do when avoiding packaged foods, which these are often found in.
Occasionally: (These are still great choices, but you’ll also need to count these carbs.)
Liberally: Practice moderation with sweeteners.
Liberally: All herbs and spices fit in a keto diet, but if you’re using large amounts counting the carbs.
Occasionally: These are still great choices but contain some carbs.
Optional: These help you produce ketones more quickly.
The following are some of the best foods to eat on the keto diet, along with their serving sizes and an explanation of why they are good for people following this eating approach.
Per 1 tablespoon (tbsp) serving: 124 calories, 0g net carbs, 0g protein, 14g fat
Benefits: This is a good source of heart-healthy monounsaturated fatty acids.
Per 1 tbsp serving: 124 calories, 0g net carbs, 0g protein, 14g fat
Benefits: Research has shown that consumption of canola oil can reduce total and bad cholesterol.
Per 1 tbsp serving: 116 calories, 0g net carbs, 0g protein, 14g fat
Benefits: While high in saturated fat, coconut oil may increase “good” HDL cholesterol levels.
Per 1 tbsp serving: 115 calories, 0g net carbs, 0g protein, 14g fat
Benefits: Derived from coconut, MCT stands for medium chain triglycerides. Limited research suggests MCT oil may aid in weight loss and help promote ketosis.
Per 1 tbsp serving: 100 calories, 0g net carbs, 0g protein, 11g fat
Benefits: Though the serving provides 11g of saturated fat, research has found that butter wasn’t a major factor in increasing risk of chronic conditions, like heart disease or diabetes.
Per 1 slice serving: 113 calories, 0g net carbs, 7g protein, 9g fat
Benefits: Cheese is allowed as you please, but cheddar is a good example of its nutrition stats. One study found that cheese eaters had a 12 percent lower risk of type 2 diabetes.
Per 1 tbsp serving: 52 calories, 0g net carbs, 0g protein, 5g fat
Benefits: This is an easy way to add calories and fat into a ketogenic diet.
Per 1 slice serving: 43 calories, 0g net carbs, 3g protein, 3g fat
Benefits: The green light on bacon may be one reason you’re up for sticking to the diet, as it can make eating occasions more palatable. Just watch the sodium content, as it can add up quickly.
Per 1 thigh serving: 318 calories, 0g net carbs, 32g protein, 20g fat
Benefits: Leave the skin on here for extra fat. One thigh is a good source of selenium, zinc, and B vitamins.
Per 1 egg serving: 77 calories, 1g net carbs, 6g protein, 5g fat
Benefits: Eggs contains the perfect duo of satiating protein and fat; they’re also high in the antioxidant mineral selenium.
Per 3-ounce (oz) serving (measured raw): 279 calories, 0g net carbs, 12g protein, 24g fat
Benefits: Ground beef (made with 70 percent lean meat and 30 percent fat) is a higher-fat choice — but that’s the point here. You’ll also get an excellent source of vitamin B12, which is necessary to keep energy levels up.
Per 3-oz serving: 224 calories, 0g net carbs, 22g protein, 14g fat
Benefits: You’ll get an impressive amount of muscle-building protein plus satiating fat in this option. It’s also rich in zinc, a mineral that promotes proper thyroid functioning.
Per 1 cup (raw) serving: 27 calories, 2g net carbs, 3g protein, 0g fat
Per ½ avocado serving: 160 calories, 2g net carbs, 2g protein, 15g fat
Benefits: The creamy fruits are packed with fiber, something that you may lack on the keto diet. They also are an excellent source of immune-revving vitamin C.
Per 1 cup (shredded) serving: 9 calories, 1g net carbs, 1g protein, 0g fat
Benefits: Chinese cabbage is a rich source of vitamins A and C, plus offers some calcium and energy-revving iron.
Per 1 cup (raw) serving: 25 calories, 2g net carbs, 2g protein, 0g fat
Benefits: Provides more than three-quarters of your vitamin C quota in a day; with 3 g of fiber, it's also a good source of the heart-healthy nutrient.
Per 1 cup (raw) serving: 16 calories, 1g net carbs, 1g protein, 0g fat
Benefits: Celery is one of the most hydrating veggies out there. These crunchy spears also contain vitamins A and K, and folate.
Per ½ cup (slices) serving: 8 calories, 2g net carbs, 0g protein, 0g fat
Benefits: Cucumbers are high in water, making them a hydrating choice. They’re also a surprisingly good source of vitamin K, a vitamin important for proper blood clotting and bone formation.
Per 1 cup (sliced) serving: 18 calories, 2g net carbs, 1g protein, 0g fat
Benefits: Along with more than a day’s requirements for vitamin C, they’re also a good source of vitamin B6, which plays a role in more than 100 enzyme reactions in the body.
Per 1 cup (shredded) serving: 5 calories, 1g net carbs, 0g protein, 0g fat
Benefits: Leafy greens can add bulk to your meals for very few calories, as well as skin-strengthening vitamin A and vitamin C.
Per 1 cup (raw) serving: 15 calories, 1g net carbs, 2g protein, 0g fat
Benefits: Mushrooms are known for their potential immune-boosting properties, as one study suggested. They’re also an excellent source of B vitamins.
Per 1 cup (sliced, raw) serving: 18 calories, 3g net carbs, 1g protein, 0g fat
Benefits: This is a great way to sneak in additional fiber, and the veggie also offers a good source of manganese, a mineral that helps form bone and aids in blood sugar control.
A 7 Day Keto Meal Plan for You to Try
Breakfast: Scrambled eggs in butter on a bed of lettuce topped with avocado
Snack: Sunflower seeds
Lunch: Spinach salad with grilled salmon
Snack: Celery and pepper strips dipped in guacamole
Dinner: Pork chop with cauliflower mash and red cabbage slaw
Breakfast: Bulletproof coffee (made with butter and coconut oil), hard-boiled eggs
Snack: Macadamia nuts
Lunch: Tuna salad stuffed in tomatoes
Snack: Roast beef and sliced cheese roll-ups
Dinner: Meatballs on zucchini noodles, topped with cream sauce
Breakfast: Cheese and veggie omelet topped with salsa
Snack: Plain, full-fat Greek yogurt topped with crushed pecans
Lunch: Sashimi takeout with miso soup
Snack: Smoothie made with almond milk, greens, almond butter, and protein powder
Dinner: Roasted chicken with asparagus and sautéed mushrooms
Breakfast: Smoothie made with almond milk, greens, almond butter, and protein powder
Snack: Two hard-boiled eggs
Lunch: Chicken tenders made with almond flour on a bed of greens with cucumbers and goat cheese
Snack: Sliced cheese and bell pepper slices
Dinner: Grilled shrimp topped with a lemon butter sauce with a side of asparagus
Breakfast: Fried eggs with bacon and a side of greens
Snack: A handful of walnuts with a quarter cup of berries
Lunch: Grass-fed burger in a lettuce “bun” topped with avocado and a side salad
Snack: Celery sticks dipped in almond butter
Dinner: Baked tofu with cauliflower rice, broccoli, and peppers, topped with a homemade peanut sauce
Breakfast: Baked eggs in avocado cups
Snack: Kale chips
Lunch: Poached salmon avocado rolls wrapped in seaweed (rice-free)
Snack: Meat-based bar (turkey or pork)
Dinner: Grilled beef kabobs with peppers and sautéed broccolini
Breakfast: Eggs scrambled with veggies, topped with salsa
Snack: Dried seaweed strips and cheese
Lunch: Sardine salad made with mayo in half an avocado
Snack: Turkey jerky (look for no added sugars)
Dinner: Broiled trout with butter, sautéed bok choy
10 Websites Where You Can Find Ketogenic Diet Recipes
There are plenty of keto Instagram accounts, blogs, and books you can browse for ketogenic diet recipes (we love these keto Instant-Pot recipe ideas, for example!). But browsing some of these beloved keto websites offer a good starting point when building your meal plan: