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Nutrition

The Keto Diet Meal Plan | Breakfast, Lunch, Dinner & Snacks

If you’re a fat-loss fanatic, the chances are that you’ve heard of — or maybe even tried — the ketogenic diet. This eating trend is a fast-growing movement in the fitness industry, thanks to its lack of carbs and abundance of results. The general principle behind it is to put your body into a state of ketosis, where the body is burning stored fat for energy, rather than dietary carbohydrates. If you think that this diet could be the answer to your weight-loss woes, then take a look at the keto diet plan below for some eating inspiration.

What is the Ketogenic Diet?

A keto diet at its core is an extremely high fat (75%), moderate protein (20%) and low carbohydrate (5%) diet. Eating your macronutrients in these proportions leads to your body being in a state of ‘ketosis’ which is where the body begins to use fat stores to make energy instead of carbohydrate.

 

Keto Diet Plan: Getting Started

Before you begin any new diet or meal plan, you need to work out how many calories you should be consuming, as well as your macronutrient ratios. Start by working out your recommended calorie intake, according to your goals.

A ketogenic diet differs from most other diets since it’s crucial you keep your fat intake high – around 80% of your total calorie intake. For this reason, it is vital that you have the right macronutrient ratios. It’s also recommended that you keep your carbohydrate intake below 50g per day. Using this information, you can precisely calculate exactly how much of each macronutrient you should be consuming per day.

In terms of restriction, there isn’t necessarily a rule on what foods you eat at which time. However, below are some meal reccomendations to keep you on track and satisfied, along with snacks throughout the day.

keto diet plan

Breakfast

The most important meal of the day. Don’t think you’ll be missing out just because you’re dieting — a good keto diet plan is packed with protein and fat that you’ll find in plenty of your favourite breakfast options. Swapping out your carb-loading cereals in favour of a keto breakfast will keep you going until lunch time — goodbye granola!

 

Eggs


How do you like your eggs in the morning? Boiled or fried, you’ll be satisfied with this bountiful breakfast. Eggs are high in protein and healthy fats and very low in carbs. They also contain vitamin A, B-6, B-12 and D for a nutrient boost.

Nutritionals (per egg): 78 calories – 6g of Protein, 5g of Fat, 0.6g of Carbs

 

Bacon


That’s right, bacon — dieting just got a whole lot more delightful. Usually perceived as being unhealthy due to its high-fat content – bacon is a tasty way to start the day when following the ketogenic diet.

Nutritionals (per 100g): 541 calories – 37g of Protein, 42g of Fat, 1.4g of Carbs

 

Myprotein Protein Pancakes


Usually high in carbs, pancakes would be a big no-no on a keto diet plan. However, protein pancakes are low in carbs and high in protein, to give you the perfect start to your day.

Nutritionals (50g serving): 191 calories – 34g of Protein, 3.2g of Fat, 6g of Carbs

 

Inspirational Eats


You could combine all these 3 tasty breakfast items, giving you some delicious pancakes topped with egg and bacon.

If you prefer not to mix your savoury and sweet, have them separately, topping the pancakes with a low-sugar syrup.

Try some of these protein pancake recipes for some breakfast perfection.

Nutritional Info

Nutritionals for the entire meal (50g bacon, one serving of protein pancakes, 2 large eggs):

617 calories – 65g of Protein, 34.2 g of Fat, 8.6g of Carbs

lactose-free protein pancakes

 

Lunch

Combine juicy chicken thighs with cool avocado and a vibrant salad — your work-mates are sure to have lunchbox envy. There are so many tasty options that you could go for, as long as they fit your desired macros. You could swap out chicken for salmon or switch up your salad for some roasted low-carb vegetables. Vegans and vegetarians can replace meat with a few extra nut varieties to ensure you’re still packing the protein.

 

Chicken Thighs


With more flavour than the breast, chicken thighs are tasty and packed with protein. They are fairly high in fat too, which is why many usually opt for chicken breast. However, the aim of the ketogenic diet is to consume a high amount of fat, therefore chicken thighs are perfect.

Nutritionals (per 100g): 245 calories – 25g of Protein, 15g of Fat, 0g of Carbs

 

Avocado


A wonderful super-food, packing tonnes of healthy fats and vitamins. They are also high in fibre, although not too high to take you over your daily carb limit.

Nutritionals (per avocado): 322 calories – 4g of Protein, 29g of Fat, 17g of Carbs

 

Pine Nuts


Delicious and naturally high in protein and healthy fats; pine nuts can be added to almost any meal. Perfect as a snack throughout the day, or as a part of a salad.

Nutritionals (25g): 190 calories – 3.5g of Protein, 19g of Fat, 3.7g of Carbs

 

Inspirational Eats


These foods thrown together will make a delicious salad, perfect for a keto lunch. Add some salad leaves and low-calorie dressing, or just have them all separately.

Nutritional Info

Nutritionals for the entire meal (200g chicken thighs, 25g of pine nuts, 1 whole avocado):

1002 calories – 57.5g of Protein, 78g of Fat, 20.7g of Carbs

chicken salad

 

Dinner

Again, you should get creative with your meals — think up your favourite dinners and try to work out a keto-friendly version. Sink your teeth into a rack of ribs or a grilled tuna salad for an ultimate weight-loss winner.

 

Beef burger (without the bun)


Just as tasty as a regular burger, only without the carb-ridden bun. You could try this with fried peppers, onions or any other topping of your choice. Ensure to keep the carbs low though, so you don’t exceed the 50g daily limit.

Nutritionals roughly (per burger): 340 calories – 18g of Protein, 28g of Fat, 0g of Carbs

 

Kale


A fantastic protein packed super-food. Kale also contains vitamin A and C. It is great steamed as a part of your dinner, or in a salad. You could also blend it up and include it in your protein shakes.

Nutritionals (1 cup): 33 calories – 2.9g of Protein, 0.6g of Fat, 6g of Carbs

 

Mushrooms


Can be added to almost any meal, whether it be an omelette, savoury pancake, salad etc. Mushrooms are very versatile and tasty too. They aren’t super high in carbs, but keep an eye on your intake because they could take you over if you’re already close to your daily limit.

Nutritionals (per 100g): 38 calories – 1.5g of Protein, 0.5g of Fat, 7g of Carbs

 

Inspirational Eats


Throw these together and you have a tasty bun-less burger. You could accompany it with cheese, or any other toppings of your choice for that matter.

Nutritional Info

Nutritionals for the entire meal mentioned (one burger, 1 cup kale, 100g mushrooms):

411 calories – 22.4g of Protein, 29.1g of Fat, 13g of Carbs

healthy bbq burger

 

Keto-Friendly Snacks

There are many different types of snacks you can eat throughout the day on a keto diet plan, here are just a few that we love to nibble on.

 

Peanut Butter


High in protein and healthy fats, peanut butter is the perfect snack for anyone following the ketogenic diet. You can have it on its own, on top of your pancakes or mixed into a protein shake — its up to you. Ensure you get a 100% natural peanut butter, with no added salt, sugar or palm oil. You could also experiment with our tasty range of nut butters too!

Nutritionals (2 tbsp): 193 calories – 10g of Protein, 15g of Fat, 4g of Carbs

 

Cheese


Usually seen as unhealthy due to its high fat content, cheese is a perfect snack on a keto diet plan. If you want some with a little less fat, or you’re close to hitting your fat macros for the day, keep an eye out for lighter cheese options when shopping for groceries.

 

Whey Protein


This is a great snacking option to have throughout the day, especially when you’re in need of a protein pick-me-up after a workout. You can mix tonnes of other foods into your protein, such as peanut butter and kale, which I have already mentioned.

Nutritionals (1 scoop): 104 calories – 21g of Protein, 1.9g of Fat, 1.3g of Carbs

Again, this list of foods is not exhaustive; there are hundreds of other different foods which are great when on the ketogenic diet. Experiment around with different recipe and meal ideas, or check out some other recipes here.

 

The total nutritionals for the day for all the meals mentioned on this keto diet plan are as follows:

2463 calories – 191g of Protein, 166g of Fat, 45g of Carbs

This level of calories would probably be around maintenance for someone looking to maintain their current weight or someone with a high total daily energy expenditure looking to cut slowly.

Generally, the level of calories you would consume would be a little higher if you were looking to bulk or lower if you were looking to cut down.

What is BPA

Take Home Message

A keto diet plan isn’t for everyone and it needs a little more research into its effectiveness, but if you’re looking to lose weight it may be worth giving it a go using a few of these ideas.

While diets that are low in carbohydrate are not sustainable or healthy in the long-term, a keto diet plan may be good for people looking to get a little leaner and still enjoy plenty of tasty meals. Any diet that allows bacon and burgers is a winner in our books.

 

 

Enjoy this article on starting a ketogenic diet plan?

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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.



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