Easy Keto Diet To Lose Weight Fast – A keto meal plan is the key to success on your ketogenic diet. Knowing which foods to eat (and which to avoid), meal prep, and following ketogenic guidelines will help you reach your macro goals and stay in ketosis.
This guide provides a sample one-week keto meal plan—perfect for your first week on keto. Feel free to follow it to the letter or adjust it to your individual goals.
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Before you dive into the diet, review how to calculate your macros and which foods are keto-friendly. This will set you up for success after your first week on the keto diet.
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Why do you want to start a ketogenic diet and follow a keto meal plan? Do you want to finally lose those pesky extra pounds you’ve been hanging around? Are you looking for better mental clarity and more energy? Or would you use the ketogenic diet for other specific health benefits, such as lowering your blood sugar, blood pressure, or reducing your risk of type 2 diabetes?
Your approach to keto will depend on your individual goals. Below are some common keto goals, and the type of keto diet best suited to accomplishing each.
The Standard Ketogenic Diet (SKD) is the most common approach to keto, and is the most recommended method for beginners. Those who follow the SKD are usually looking to lose weight or lose fat. You may also be looking to improve certain symptoms related to depression and mental health, inflammation, and cholesterol levels.
The targeted ketogenic diet (TKD) is ideal for maintaining exercise performance, and is therefore ideal for athletes or those maintaining high activity levels. How does it work? TKD allows long-term glycogen synthesis without interrupting ketosis.
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The cyclical ketogenic diet (CKD) involves alternating days of strict keto and high carbohydrate consumption. For example, a week in CKD involves eating 20-50 grams of carbohydrates for five consecutive days, followed by a high-carb diet (over 100 grams per day) for two days.
Athletes who follow a high-intensity, high-volume training schedule will be best suited for this approach. CKD aims to completely deplete muscle glycogen between carbohydrate loads while TKD aims to maintain muscle glycogen at moderate levels.
If you lift four or more times a week, you may need more protein in your keto meal plan. While the standard ketogenic diet typically limits protein intake to 20% of total calories, the high-protein ketogenic diet (HPKD) allows 35% of total calories to come from protein.
Macronutrient ratio is very important in a ketogenic diet. You’ll eat plenty of healthy fats and protein, while keeping your total carbs to a minimum. Macro ratios on a low-carb, high-fat diet typically look like this (for simplicity, the percentages below are based on a standard ketogenic diet approach):
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Get started here by using our keto macro calculator to help you determine what and how much to eat in each category based on your specific body composition and lifestyle.
You will have an accurate estimate of how many grams of fat, protein and carbohydrates your diet needs to cover throughout the day.
Now that you’ve calculated your macros, pick one day each week to sit down and create your keto meal plan for the next seven days.
Your first week on the keto diet is covered below, but after that you’ll want to check out the recipes on the Perfect Keto website and add them to your repertoire so you’re never bored.
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If you stumble upon a recipe without a macro count, you can enter the ingredients into a diet app like KetoDietApp or MyFitnessPal to get the macro and calorie count for each food without any complicated math equations.
If you come across other recipes you want to use, follow the keto diet worksheet at the end of this guide or use the keto diet food list to map out a keto meal plan. Before you go grocery shopping, consider downloading The Perfect Keto Grocery List.
Once your meals are planned, make a shopping list with the ingredients you need for each meal and head to the store.
Maybe you want to prepare and cook most of your meals on vacation and store them during the week for easy grab-and-go. Consider the one that best fits your schedule and lifestyle. This is the easiest way to stay with it.
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Making any new change can seem overwhelming, but having a plan will set you up for success. Check out recipes for breakfast, lunch and dinner, snacks and desserts on this site, or download the Perfect Keto Recipes ebook.
The macro example is set for someone who eats 1,600 calories a day and has 100 grams or less of protein, 25 grams or less of carbohydrates, and about 125 grams of fat.
Feel free to mix and match different days’ meals and adjust your daily macros according to how your body feels. In the recipes below, eat one serving unless otherwise noted.
4 oz grilled ribeye steak, 2 tbsp grass-fed butter, and 2 cups mixed leafy greens with 1 tbsp avocado oil
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Avoid unhealthy fats such as seed oil and vegetable oil, which go rancid when heated. Unhealthy fats and oils to avoid on keto include canola oil, soybean oil, corn oil, and grapeseed oil. You should also avoid reduced-fat or refined dairy products because they can have added carbohydrates and sugar.
Stay away from processed meats (salami, hot dogs, and charcuterie) that contain questionable ingredients, sauces, or added sugar. This can unknowingly increase your carb and sugar intake and derail your efforts. Always buy the highest quality meat you can afford.
Avoid high-carb and starchy vegetables, also known as tubers. These are typically underground root vegetables, such as carrots, white potatoes, sweet potatoes, and parsnips.
Limit the number of fruits you eat because they contain sugar. The fruit can be consumed fresh or frozen. When you do eat fruit, choose low-sugar options including:
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Most fruits, except those listed above, should be completely avoided due to their high sugar and carbohydrate content. Apples, pineapples, watermelons, mangoes, oranges and other such fruits should be avoided. Dry fruits and fruit juices are also not allowed on keto.
Most dairy products get the green light on a keto diet plan under a few conditions. Choose full-fat dairy products (remove the fat and added sugar from low-fat versions) and preferably organic and raw products when possible.
When it comes to toppings on the keto diet, homemade is always best. This way you can control the sugar level.
You will need to mix most of your prepared condiments because most of them contain sugar or carbohydrates as fillers. As long as you stick to only dried herbs and spices, you should be safe.
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Sweets can be difficult on keto, but they do exist. Stick with low-glycemic sweets that won’t affect your blood sugar levels, and avoid sugar alcohols. These include maltitol, dextrose and maltodextrin.
These are the basics of your keto meal plan grocery list. If you want to take your fat burning to the next level, you need to get on the supplement train.
Supplements can help you achieve ketosis and help you reach your goals on your keto diet plan. However, it is important to use only safe, keto-friendly supplements.
The purpose of exogenous ketone supplements is to provide extra ketones (energy) to your body. Ketone supplements can be a huge help when you transition into a state of ketosis or enter a fasted state.
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Exogenous ketones help you get back into ketosis in no time, instead of having to wait a few days. You can eat it between meals for a quick punch of ketones or before a workout.
MCT is short for medium chain triglyceride. MCTs are precursors to ketones and help your body burn fat instead of carbohydrates. They are beneficial for weight loss, energy, and digestion because they can be easily used by your body for energy and don’t need to be passed around your digestive system first.
There are more than 10,000 different types of proteins in your body, but collagen is the most abundant. Accounting for 25-35% of your body’s total protein, it’s considered the glue your body holds together.
While many other animal-based protein powders contain casein and whey, which are inflammatory and hard to digest for some people, collagen protein from grass-fed beef is made leaner and slower to maintain nutrition.
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For more information on collagen, see the When and How to Use Keto Collagen Protein guide.
Because you have to cut out most starchy fruits and vegetables when you’re on keto, you’re missing out on some vitamins, antioxidants, and nutrients.
Keto Microgreens is the solution to getting enough nutrition from produce while staying in ketosis. Learn more about how to supplement with green powder.
Whatever your reasons for starting your low-carb diet, you’ll be more than ready to rock your new keto lifestyle with today’s guide in your back pocket.
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Once you find your macros, it’s all about finding the low carb foods you want to meet your goals. Use this keto meal plan to get started and then use the approved keto meal checklist to create your own winning meal plan.
Toss in a few supplements to boost your health and your body’s fat burning capacity and you’ll be well on your way.
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