Keto Diet – A Low-Carb Diet Meal Plan and Menu That Can Save Your Life.

Keto Diet – A Low-Carb Diet Meal Plan and Menu That Can Save Your Life.

Keto Meal Plans

The keto diet is not only used by people who want to lose weight, but also medical professionals have used it to manage various medical conditions. Most of the foods that are found in a keto diet have been known to fight Cancer, heart diseases, acne, diabetes, epilepsy, polycystic ovary syndrome etc. This diet is likewise also used by athletes wanting to lower body fat and enhance their performance.

It is important for you to go through different keto diet meal plan and choose one that you can maintain for a long time. That is, the foods in the said meal plan can you afford them? Are they accessible to you? Can your body tolerate such foods (are you allergic?)

WHICH VERSION OF KETO SHOULD YOU FOLLOW?

  • STANDARD KETOGENIC DIET (SKD); this is the most common approach to keto, those who follow this diet fall under the weight loss category. They are looking to lose some fat. They might also want to improve their medical conditions especially the symptoms related to inflammation, depression etc.

The basic rules for SKD are:

  • Consume 20-50 grams of net carbs every day.
  • Moderate amount of protein.
  • High amounts of fat.
  • TARGETED KETOGENIC DIET (TKD); this diet is used mostly by those who want to improve their workout performance. Its aim is to moderately maintain muscle glycogen.

The guidelines for this diet are thus;

  • Consume 25-50 grams every day.
  • Highly digestible carbs, this should be done 30 minutes to one hour before workout.
  • Moderate amount of proteins and,
  • High amounts of fat.
  • CYCLICAL KETOGENIC DIET (CKD); this is for athletes. Athletes who are on strict high-intensity training program(s) fall under this category. The aim of this diet is to reduce muscle glycogen.

Follow this schedule if you are on this diet;

  • Consume 20-50 grams of carb every day for a period of five days.
  • For a period of two days consume 100 or more grams of carbs every day.At the end of this two-day carb consumption, go back to consuming only 20-50 grams.
  • HIGH PROTEIN KETOGENIC DIET (HPKD); diet for those who are in need of more protein. Total calories of 35% from protein are what is required in the HPKD.

Follow this if you are on this diet;

  • Consume 35% of total calories from protein as stated above.
  • 60% of total calories from fat and,
  • 5 % of calories from carbs.

PLAN YOUR MEALS

Being on a diet as strict as ketogenic means that menus for your meals have to be thought through, this means you have to put some factors into consideration. Such as the number of servings to be made (this is usually depended on the number of people eating), if you want to make enough for leftovers the next day and lastly, meal structure (three square meals or just two meals).

The importance of meal prep cannot be overemphasized as it saves time, money, effort and also increases the chances of you sticking to your diet.

Three quick steps to Keto meal plan are;

Choosing what to eat; you can easily do this by making time to outline your meal plan for a week or two. This will serve as a check for you and make it is easier to follow diet plans.

Shopping list; after making your time table for meals, compile your shopping list and shop.

Prepare your meals, you’ve gotten the ingredients for your meals, it’s time to cook. At first, this might be difficult, but you will definitely get better with time. You know what they say about “practice makes perfect”. You can get help from cookbooks that have recipes and tips for you’re your keto diet or google. Google is at your fingertips.

A SAMPLE OF A KETO MEAL PLAN

Goals and health history are different; therefore this plan is not the foundation for what all keto dieters must have. The aim of the plan is to give you an idea of what a keto diet looks like. You can also use the services of a dietician or medical professional to draw a plan personalized for you.

This particular plan was gotten from https://perfectketo.com/keto-weight-loss-meal-plan/

It is a 7-day Keto Meal Plan.

DAY 1 MEAL

Recipe Fat Protein Carbs Calories
Breakfast Keto Brunch Spread 38g 17g 3g 426
Lunch Crispy Skin Salmon with Pesto Cauliflower Rice 51g 24g 10g 647
Dinner Superfood Meatballs and Keto Creamed Spinach 36g 36g 7g 485

Total macros for the day: 125 grams of fat, 87 grams of protein, 20 grams of carbs and 1,558 total calories.

DAY 2 MEALS

Recipe Fat Protein Carbs Calories
Breakfast Chocolate Pancakes with Blueberry Butter 50g 27g 11.5g 611
Lunch Turkey Sausage Frittata with 4 slices bacon fried in 1 tbsp butter and one cup of coffee with MCT Oil Powder 50g 25g 5.5g 572
Dinner Lemon Herb Low Carb Keto Meatloaf 29g 33g 2g 344

Total macros for the day: 129 grams of fat, 85 grams of protein, 19 grams of carbs and 1,527 calories.

DAY 3 MEALS

Recipe Fat Protein Carbs Calories
Breakfast Bacon, Egg & Cheese Breakfast Casserole 38g 43g 2g 437
Lunch White Turkey Chili with 2 cups mixed leafy greens with 1 tbsp olive oil 44.5g 28.8g 5.5g 568
Dinner Portobello Bun Cheeseburger with Celeriac Everything Oven Fries and Homemade Keto Mayo 40g 31g 13g 539

Total macros for the day: 122.5 grams of fat, 102.8 grams of protein, 20.5 grams of carbs and 1,544 total calories.

DAY 4 MEALS

Recipe Fat Protein Carbs Calories
Breakfast Keto Power Breakfast Bowl 27g 10.5g 7g 305
Lunch Crispy Cheesy Chicken Salad 36.5g 55g 8g 575
Dinner 4 oz. grilled rib eye steak, 2 tbsp grass-fed butter and 2 cups of mixed leafy greens with 1 tbsp avocado oil 62g 20g 1g 636
Dessert MCT Fat Bomb 8g 1g 2g 81

Total macros for the day: 133.5 grams of fat, 86.5 grams of protein, 1,597 total calories.

DAY 5 MEALS

Recipe Fat Protein Carbs Calories
Breakfast Avocado Breakfast Bowl 40g 25g 3g 500
Lunch Roasted Chicken Stacks 25g 34g 5.5g 369
Dinner Cheesy Broccoli Meatza 24g 32g 7g 375
Dessert Macadamia Nut Fat Bombs 34g 2g 4g 200

Total macros for the day: 123 grams of fat, 93 grams of protein, 19.5 grams of carbs and 1,444 total calories.

DAY 6 MEALS

Recipe Fat Protein Carbs Calories
Breakfast Acai Almond Butter Smoothie 20g 15g 6g 345
Lunch Keto Beef Bulgogi 18g 25g 3g 242
Snack 1 hard boiled egg and 1 oz. almonds 19g 12g 3g 241
Dinner Creamy Mushroom Chicken 27g 24g 3g 334
Dessert Keto Chocolate Mousse 14g 17.5g 6g 248

Total macros for the day: 98 grams of fat, 93.5 grams of protein, 21 grams of carbs and 1,410 total calories.

DAY 7 MEALS

Recipe Fat Protein Carbs Calories
Breakfast Keto Bulletproof Coffee 31g 1g 0.5g 280
Lunch Low Carb Crispy Keto “Fried” Chicken and one cup steamed broccoli 27g 33.5g 6.5g 494
Dinner Low Carb Keto Lasagna 21g 32g 12g 364
Dessert Collagen Mug Cake 43.5g 27g 4g 535

 

Total macros for the day: 122.5 grams of fat, 93.5 grams of protein, 23 grams of carbs and 1,673 total calories.

This may seem like a lot to process, especially as a beginner, but you can start small. One step at a time. Why don’t begin with talking with a health specialist or dietician in order to get a full grasp of this diet and also find out if there are modifications to be made in order to hit your goals.

I hope this article was of great assistance. Follow the tips, stick to your diet and you will definitely see results.