Keto Meal Plan Ideas

It is essential to have your keto meal plans to ensure that you don’t exceed your carbohydrates intake.

Keto Meal Plan

It’s high time that you get into a new you program. You have decided to lose weight and pursued a healthier diet to achieve your goal. Popularly known as the keto diet, ketogenic diet is an effective fat burning plan as it focuses on intaking high fat and low carbohydrate diet.

Just as when you are trying vegan, vegetarian, paleo or any other form of diet, it is important that you plan and prepare your own meal if you are in keto diet. This will help you stick to your dieting plan and help you achieve your weight loss goal in no time as you can never be so sure that all the ingredients used in your supermarket or restaurant bought meals are keto friendly.

Importance of a Keto Meal Plan

If you are new to a keto diet, you may have a hard time sticking to this diet. One of the reasons why you are having trouble committing to this plan is that you do not have sufficient keto friendly foods in your kitchen or fridge. And this is where many dieters fail when they don’t buy their own food supplies at the grocery store. To address this challenge, it is important to first discuss your keto diet plan with your physician and dietitian so they can enlist the nutrients and vitamins that you need during this journey. Above all, it is essential that you prepare your own ketogenic meals at home.

One of the reasons why many people are able to stick with keto diet is because it does not need a lot of effort since there is no need to strictly monitor the calories that they are taking. For those who are new to this dieting method, it is suggested to have at least three to four meals in a day to fill your body with the complete protein and fats that you need. To succeed in your keto journey here is a three-day keto meal plan to help you out.

Day 1

Your first-day ketogenic diet meal plan will be composed of around 1,650 calories, 14 grams of net carbohydrates, 132 grams of healthy fats and 88 grams of protein. For breakfast, you will have sausage and spinach frittata combined with a cup of coffee that is accented by two tablespoons of heavy cream. Recipe provided below:

Sausage and Spinach Frittata

  1. Cut a 12 oz. raw breakfast sausage into bite-size pieces.
  2. Add in the spinach and top it with 1/2 cup of feta cheese/
  3. Toss the mixture to combine.
  4. Spread in the mixture on a casserole dish.
  5. Beat 12 eggs and add in 1/2 cup of heavy cream, 1/2 cup almond milk, nutmeg as well as salt and pepper to taste.
  6. Pour the eggs mixture into the casserole dish.
  7. Bake the dish for an hour at 375 degrees F.
  8. Serve immediately.

For your lunch, prepare a simple egg salad with two slices of cooked bacon and four Romaine lettuce leaves. Cap your day with an Easy Cauliflower Gratin paired with six ounces of rotisserie chicken, two cups chopped Romaine lettuce and caesar salad dressing. To ensure that you won’t be hungry for the rest of the day, you can have 24 raw almonds and avocado for snacks.

Day 2

Fill your day with a full proof ketogenic meal plan. Your breakfast keto meal plan will consist 78 grams protein, 18 grams net carbohydrates, 119 grams healthy fats and 1512 calories. You can still decrease the other amounts by comparing the labels of ingredients when you buy them in the local groceries.

Your breakfast keto meal plan will be composed of two cream cheese pancakes paired with two pieces of cooked bacon. This keto meal plan will not be complete without a coffee and two tablespoons of heavy cream. You can also have two strings cheese three hours after your breakfast to boost up your fats intake. Here is the Cream Cheese Pancakes recipe for your reference.

Keto Friendly Cream Cheese Pancakes

  1. Mix 2 oz. cream cheese, two eggs, 1/2 teaspoon cinnamon and teaspoon of granulated sugar in a blender until the mixture becomes smooth.
  2. Transfer the batter into pancake maker or the pan.
  3. Cook each side of the pancake for two minutes.
  4. Serve immediately with butter and berries.

As for the lunch, you can still have the remaining easy cauliflower gratin from yesterday and paired with a cooked Italian sausage link. Satisfy your hunger when you have a 1 and 1/2 cup of chili spaghetti squash casserole, two cups of steamed spinach with Ranch dressing for dinner.

Day 3

To end your kickstart three day keto diet, here is a complete ketogenic meal plan for you. Your breakfast will be consisted of a healthy keto meal plan jampacked with 1,604 calories, 89 grams protein, 19.5 grams net carbohydrates and 122 grams healthy fat. As always, your morning will begin with a coffee and two tablespoons heavy dream. Your keto meal plan will get most of the healthy fats that you need from the three scrambled eggs and two pieces cooked bacon made savory when served a teaspoon of butter.

Satisfy your cravings when you have a Cuban Pot Roast for lunch paired with a green salad of Romaine Lettuce, a tablespoon of chopped cilantro, two tablespoons of sour cream and 1/4 cup of shredded cheese. Recipe for the Cuban Pot Roast is provided below.

Keto Meal Plan Cuban Pot Roast

  1. Season three pounds of chuck roast with salt and pepper.
  2. Put on an instant pot and ensure that all sides are browned.
  3. Add in the chilis, onion flakes, garlic, salsa verde, peppers, salt, apple cider vinegar, cumin and 1.2 cup of water.
  4. Stir well,
  5. Cover the instant pot and set to high pressure.
  6. Cook the dish for 45 minutes.
  7. Shred the meat to eliminate connective tissue.
  8. Serve while hot.

End your day with a bang when you have 1 1/2 cup of Chili Spaghetti Squash Casserole served with two cups of raw spinach. To add taste to your spinach, top it with a tablespoon of ranch dressing and cap you keto meal plan with two squares of chocolate bar.

Keto Meal Plan

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