Meal Plan For Ketogenic Diet – Over the past few years, the ketogenic diet has become one of the most popular ways to lose weight and improve health around the world. If you’ve been looking for a way to change your eating habits, this meal plan will provide a foundation you can follow.
The Keto Diet Meal Plan contains tried and true recipes that you’re sure to love. From pre-made meals, using leftovers, making low-carb treats, and incorporating intermittent fasting, this meal plan will show you all the different aspects of keto from every angle.
Meal Plan For Ketogenic Diet
You will find more than 15 delicious recipes in the meal plan – breakfast, lunch and dinner every day (except fasting) along with dessert. Perfect for starting out and seeing a little variety in the standard ketogenic diet.
Keto Diet Meal Plan: A Quick Start For Fast Weight Loss
In this article, we’ll cover the basics of keto, from what it is, what to eat, to a complete 14-day plan you can follow to learn what it’s all about. If you want to skip ahead, feel free to use the links below:
The keto diet is well known as a low-carb diet in which the body produces ketones in the liver, which are used as energy. It is called by many names – ketogenic diet, low carb diet, low carb high fat (LCHF) diet and so on. While some of these other “names” have different nutritional standards, we’ll stick to the keto rules.
When you eat something high in carbohydrates, your body will produce glucose and insulin. Glucose is the molecule that is easiest for your body to convert and use as energy, so it will be chosen over any other energy source. Insulin is produced to process glucose in the blood, carrying it throughout the body. Since glucose is used as your primary energy, your fats are not needed and therefore stored.
By reducing carbohydrate intake, the body enters a state known as ketosis. This allows your body to use the fat you eat along with fat to make energy called ketones. Instead of using glucose for energy, you are now using fat. While this is a basic explanation of how keto works, if you need more information, read our in-depth guide to ketosis >
Easy Keto Lunch Ideas With Net Carb Counts
Why start a ketogenic diet meal plan? Some researchers swear it’s the best diet for most people, while others believe it’s just another fad diet. While there is no one-size-fits-all diet for all conditions, there are many solid studies that support the benefits of keto. In fact, it has been found to help people with:
Dieting is not the easiest thing in the world, especially if you don’t know what you should be eating. Below is a quick list of what to eat and what to avoid, but if you want a more in-depth approach to everything you should and shouldn’t eat, check out our list of foods on the ketogenic diet >
You want to limit your intake of carbohydrates, mostly from vegetables, nuts, and dairy products. Do not eat any refined carbohydrates such as wheat (bread, pasta, cereals), starches (potatoes, beans, legumes) or fruit. Small exceptions to this are avocados, fruits and berries, which can be eaten in moderation.
Here’s a short video that walks you through the full 14-day keto meal plan and what you can expect. The video is just a few minutes long, so keep in mind that all of these keto meals are 2 weeks worth. Scroll down to learn more about it and download it to try it out for yourself!
Keto Meal Plan Ideas
If you’re looking for a simple, long-term solution, Keto Academy might be right for you. Our program will allow you to create customized keto meal plans made specifically for your macros. It will scale over 1,300 recipes to your specific macros and let you choose (or change) recipes at will.
It’s simple: you choose the recipes you like and they will always be made according to your macros. No guesswork or tracking required.
You can specify exactly how much time you have to cook, if you want to avoid any foods, and if you want to use leftovers. You get complete control over what you eat and you just have to stick to the plan. If you like intermittent fasting to boost your weight loss, you can turn that on too. A shopping list is created that adapts to whatever recipe you’re substituting. You can also scale the meal plan for multiple people!
Calories are still something you need to consider on the ketogenic diet. While some people can get away with the “eat until you’re full” philosophy, it doesn’t work for most people. There are a ton of hormonal, endocrine, and deficiency issues that we still need to address.
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Use our keto calculator to determine exactly how much you need to eat and adjust your plan to fit your needs. This meal plan averages 1,538 calories, 120g of fat, 24g of net carbs, and 83g of protein over 2 weeks. If this differs from your macros, consider adjusting the plan to suit your needs.
To increase calories. If you need to increase your fat intake on your plan, add extra butter, cream, cheese, or cream cheese to your recipes; or drink coffee with cream during the first meal. If you need to increase the amount of protein, simply increase the amount of lean meat added to the recipe.
To reduce calories. If you need to reduce your fat intake on your plan, remove butter, cream, cheese, or cream cheese from your plan. Similarly, if you need to reduce your protein intake in your plan, cut out some of the lean meats that are added to recipes.
You want your deceptions to nothing. Be prepared, make sure you’re eating what you need to fill you up, and make sure you’re satisfied with what you’re eating. If you have to force yourself to eat something, it will never work in the end. These are just guidelines for how you can eat on a ketogenic diet, so you can change what you eat!
Printable Keto Meal Planner Template
Set a start date. Be realistic with yourself and set a date you want to start. Don’t forget to prepare before shopping so there are no shortages of ingredients or surprises. Commit to fully sticking to the plan and sticking to the start date you set.
Reorganize your fridge and pantry. Every time you open the cupboard, temptation is there and it can be difficult to stick to a new diet choice. Ketosis is a process that occurs in your body. You can’t just eat “that” cheat meal. If you do, it can hinder progress for a week before your body goes back into ketosis and burns fat again.
If possible, remove any high-carb snacks and tempting foods from your kitchen to keep up. You’ll likely need to purchase a few new keto ingredients for the plan, so read ahead and stock your fridge as needed.
Keto flu is a combination of symptoms that occur when you first switch to a low-carb diet. You may experience dizziness, headache, fatigue, cramps, nausea, or fatigue for a few days after starting the keto diet. Don’t worry, it’s normal and there are ways to deal with it.
Free Keto Diet Plan
Keto is also a diuretic and can cause dehydration. By urinating more, you will lose body water and electrolytes faster. Your T3 (thyroid hormone) will go down a bit and your cortisol will go up. While keto flu affects everyone differently, you may experience some of these symptoms, but there are things you can do to reduce or stop them altogether.
Just increase your water intake (or drink other keto-friendly beverages) and increase your electrolyte levels. You can use an electrolyte supplement (this is the one we use) or take a multivitamin that includes potassium and magnesium. Also, add salt to your food (and/or water) to help.
If you want to learn more about keto flu and get more tips on how to cure it, read our in-depth article here>
Snacking not only increases the number of calories you consume for the day, but also creates insulin spikes every time you eat a small meal. It’s really best to cut out all snacks when you’re on keto to see the best results. Keeping snacking to a minimum will allow your body to use its fat stores for energy and allow you to succeed.
Day Ketogenic Diet Meal Plan And Benefits Of A Keto Diet
Last but not least, just do it. It’s fantastic to read, research and plan, but at the end of the day you just have to jump in and make sure you get started. Good luck!
Our main goal here is to keep things pretty simple at first. In my eyes, simplicity is key to being fair
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