Essential Components of Effective Ketogenic Diet Meal Plan

Essential Components of Effective Ketogenic Diet Meal Plan

An effective way of losing weight and staying healthy is by changing your diet. But did you know a diet that’s rich in healthy fats can help you achieve this? Keto diet is one of the most popular diets that require users to eat high amounts of fats. On the other hand, they have to significantly reduce their carb intake. This article highlights how you can implement an effective ketogenic diet meal plan.

Ketogenic Diet Basics?

The basis of the ketogenic diet lies on this rule: low carbs, moderate protein, and high-fat content. You need to reduce your carb intake such that it only makes 5% of total calorie intake. A huge percentage of calories should come from healthy fats i.e. 75%. Protein should make almost 20% of the total calorie intake.

What is the Ketogenic Diet Meal Plan?

This is a meal plan that outlines types of keto-friendly foods that you should consume. The ketogenic diet plans emphasize the consumption of high amounts of healthy fats. In addition to that, consumers need to prepare meals which have low amounts of carbs and moderate protein.

Keto-Friendly Foods to Eat

Although the keto diet is restrictive, there is actually a wide range of meals that you can take. All you need to do is ensure that you eat fewer carbs i.e. less than 50g per day. If you are using this type of diet, your meals and snacks should be around the following foods.

  • Full-fat dairy: cream, butter, and yogurt. 
  • Protein: organic whole eggs, grass-fed beef, organ meats, pork, and fatty fish. 
  • Full-fat cheese: goat cheese, cream cheese, cheddar, and mozzarella. 
  • Non-starchy vegetables: tomatoes, peppers, broccoli, greens, and mushrooms. 
  • Healthy fats: sesame oil, coconut butter, coconut oil, olive oil, and avocado oil.
  • Nuts and seeds: almonds, walnuts, peanuts, flaxseeds, pumpkin seeds, and macadamia nuts.
  • Certain fruits: strawberries, raspberries, lemons, blackberries, limes, and avocados.
  • Drinks: water, tea, coffee, and almond milk.

Foods to Avoid

You need to avoid foods which have high amounts of carbs. Using the keto-diet means that you should strictly focus on eating healthy fats. So, certain food varieties should not make it to your meal plan are: 

  • Sweetened beverages and sugary foods: maple syrup, corn syrup, coconut sugar, soda, sports drinks, and sweetened teas. 
  • Baked goods: doughnuts, whole-wheat bread, white bread, cookies, and crackers. 
  • Certain starchy vegetables: sweet potatoes, potatoes, pumpkin, peas, butternut, and corn. 
  • Pasta: noodles and spaghetti. 
  • Beans and legumes: chickpeas, lentils, black beans, and kidney beans.
  • Certain fruits: pineapples, bananas, citrus, apples, watermelon, mangos, and plums.
  • Sweeteners, sweetened sauces, and dips: honey, corn syrup, maple syrup, Splenda, BBQ sauce, ketchup, and tomato sauce.
  • Alcoholic beverages: beer and sweet wine.

 

Essential Components of Effective Ketogenic Diet Meal Plan

Keto Menu for One Week

The only way to ensure that you eat less than 50g of carbs daily is by creating a menu. Counting the number of carbs that you consume daily is a demanding task. However, having a menu allows you to prepare beforehand. Here’s what a one-week keto menu looks like.

Monday 

  • Breakfast: Bell pepper stuffed with cheese and eggs. 
  • Lunch: Steak bowl with cauliflower rice, cheese, herbs, avocado, and salsa. 
  • Dinner: Meatballs served with zucchini noodles and parmesan cheese.

Tuesday 

  • Breakfast: Coconut milk chia pudding topped with coconut and walnuts  
  • Lunch: Bunless salmon burgers topped with pesto. 
  • Dinner: Coconut chicken curry. 

Wednesday 

  • Breakfast: Cauliflower toast topped with cheese and avocado.
  • Lunch: Cobb salad made with greens, hard-boiled eggs, avocado, cheese, and turkey.
  • Dinner: Grilled salmon with spinach sautéed in coconut oil. 

Thursday 

  • Breakfast: Baked avocado egg boats. 
  • Lunch: Tuna salad with celery and tomato atop a bed of greens.
  • Dinner: Roast chicken with cream sauce and sautéed broccoli. 

Friday 

  • Breakfast: Full-fat yogurt topped with Keto granola. 
  • Lunch: A bunless grass-fed burger topped with cheese, mushrooms, and avocado atop a bed of greens. 
  • Dinner: Pork chops with vegetables 

Saturday 

  • Breakfast: Mushroom Omelet. 
  • Lunch: Arugula salad with hard-boiled eggs, turkey, avocado and blue cheese. 
  • Dinner: Pork chops with green beans sautéed in coconut oil. 

Sunday 

  • Breakfast: Two eggs fried in pastured butter served with sautéed greens. 
  • Lunch: Caesar salad with chicken. 
  • Dinner: Bison steak with cheesy broccoli.

Shopping List for Ketogenic Diet

When purchasing food, ensure that they are fresh produce. Furthermore, they need to have healthy proteins and fats. However, you need to purchase a lasting supply. This, therefore, means that you should get a mixture of both fresh and frozen produce. Below is a simple ketogenic shopping list. You can purchase one type of food or more in each group. 

  • Fatty fish: herring, mackerel, sardines, and salmon. 
  • Meat/poultry: grass-fed beef, pork, chicken, and turkey. 
  • Shellfish: Oysters, shrimps, and scallops. 
  • Eggs:  omega-3-enriched eggs and pastured eggs. 
  • Oils: olive oil, avocado oil, coconut oil, and sesame oil.
  • Avocados and frozen or fresh berries.
  • Nuts and seeds: chia seeds, pumpkin seeds,Macadamia nuts, almonds, sunflower seeds, pecans, and pistachios.
  • Full-fat dairy: sour cream, butter, and unsweetened yogurt. 
  • Fresh or frozen low-carb vegetables: tomatoes, pepper, mushrooms, spinach, cauliflower, and broccoli.
  • Condiments: salsa, sea salt, garlic, vinegar, mustard, herbs, and spices.

Bottom Line

Overall, a healthy keto diet involves the consumption of less than 50g of carbs daily. Your meals should consist of around 75% fat, 20% protein, and the remaining 5% carbs. Make sure that you focus on healthy fats only and low-carb food varieties. Eating unhealthy fats and carb-rich foods can result in serious health problems. Remember that the ketogenic diet is only effective for a brief period of time. Its, therefore, important to implement a healthy meal plan that’s effective for long-term use.

Sources 

  • https://www.healthline.com/nutrition/keto-diet-meal-plan-and-menu#the-basics 
  • https://antranik.org/keto-diet/
  • https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet
  • https://www.ncbi.nlm.nih.gov/books/NBK499830/