How to: Keto Meal Planning

Planning your meals ensure that you have all the nutrients you need to avoid malnourishment while you are on the keto diet.

Keto Meal Planning

You don’t need to wait for the new year to add getting fit and losing weight to your resolution list. The sooner that you start this fitness journey, the better it will be for you. I started my weight loss journey three months ago. With my current weight 62 kilograms, I need to lose 7 kilos to be health and be in good shape. So what I did is I consulted with my doctor and asked for pieces of advise on how I can lose weight fast. Of course, he suggested regular exercise as one of the best options since my daily life is sedentary. In addition to this, he recommended that I practice the keto or ketogenic diet.

Being new to this weight loss method, I did some research and found out how popular is this diet nowadays. I have found celebrities openly testifying about the impressive outcomes they experienced when they stick to this diet. There was also this one time that I had a discussion about keto diet with a good friend of mine who has been practicing this for sometime now.

Learning that keto diet works by conditioning your body to get into ketosis wherein your body fats instead of glucose will be used as the source of energy, I became deeply interested and curious as to how this diet can help me in this journey. So what I did is I instantly jump into getting into keto diet without carefully planning about it.

Several days passed and I noticed that it seems like nothing is happening with my weight despite my efforts to continue practicing the keto diet. To resolve the questions I had in my mind, I once again consulted with our family doctor and asked for thoughts about my situation. There, he told me that there may be some foods that I have eaten that were not keto friendly. So to help me get back to course, he advised me to do some researching and keto meal planning to reach my goal.

Keto meal planning is crucial especially to those who are new to this diet. According to experts, keto meal planning is the key to stick to this method and ensure that you always have interesting foods planned to prevent your cravings and save you from the temptation of indulging into your high carbohydrate food favorites.

Are you new to keto diet? Are you interested to know how keto meal planning works? Below are some pointers that every keto fans should learn about keto meal planning.

Introduction to Keto Meal Planning

In order to succeed in your keto journey, it is essential to set your target date of starting the diet. This is helpful as it will provide you a clear timeline for your keto meal planning. By setting the start date, you can have allocate time to research on foods that are friendly to keto dieters, develop your daily meal plans, schedule your grocery shopping and reshelve your pantry.

Newbies will find keto meal planning really helpful since it will help them have the snack options that will not keep them away from their diet plan. In addition, it will also give you time to assess whether you still need to have extra foods and dietary supplements to support your keto diet.

Calorie Counting While on Keto Diet

Many keto dieters do not agree with how calorie counting can better back your keto plan. However, I am one of those who have experienced and could really testify that keto diet when combined with calorie counting will provide you with better results. This is where keto meal planning comes in handy.

Through keto meal planning, you can play with the numbers that are available to you. For instance to lose weight faster and to easily get your body to ketosis, you need to limit your calories intake to 1600. When you plan for your meals, you can break down the foods to buy in the grocery to 20 grams net carbohydrates, 74 grams protein and 136 grams healthy fats to have more ketones sources.

If you think that you are losing weight faster than you plan to be, keto meal planning will also help you get back on track. Through careful planning, you can add the nuts and dressing to your salad or add more olive oil to your pasta. This is how keto planning works.

To help you with your goal, here are some ideas that can help you with your keto meal planning.


  • Keto cheese roll ups
  • Scrambled eggs
  • Keto frittata with fresh spinach
  • Keto pancakes with berries and whipped cream
  • Bulletproof coffee
  • Keto coconut porridge
  • Keto egg muffins


  • Keto Caesar salad
  • Keto salmon filled avocados
  • Shrimp and artichoke plate
  • Roast beef and cheddar plate
  • Tuna salad with boiled eggs
  • Smoked salmon plate
  • Avocado, bacon and goat cheese salad


  • Pesto chicken casserole
  • Asian cabbage stir fry
  • Pork chops with green beans and garlic butter
  • Hamburger patties with creamy tomato sauce
  • Fried salmon with broccoli and cheese
  • Cheeseburger
  • Fat head pizza

As an advice, it is best to temporarily lessen the frequency of your physical activities when starting a keto diet. This is to avoid extremely wearing out your body as it gets into ketosis. Although keto diet restricts the number of your carbohydrates intake, some medical professionals agree to carbohydrate cycling. This is to gradually increase your keto diet as you increase the frequency and intensity of the activities or exercises you are doing. Through this, you can still stay healthy and save yourself from keto flu and malnourishment which you might experience if you are new to keto meal planning and your body is adjusting to your new diet as well as lifestyle. To stay healthy, continue researching foods that can supply you with the nutrients and vitamins that keto dieters need. This ensures you will achieve your weight loss goal in the healthiest way possible.

Keto Meal Planning

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