A Keto diet comes with a lot of rules and having a meal plan in place can yield you the best results in the long run.
It becomes easier to adhere to the diet if you have a clear idea of the available food options.
If you are thinking about starting with keto, then you have come to the right place.
Today we are going to talk about a sample meal plan and also discuss all the grocery items you need to stock up on.
Basic Macronutrient Targets Of Keto Diet
- 5-10% carbohydrates
- 20% protein
- 70-75% fat
5 Day Keto Meal Plan
Day 1:
Breakfast – Coffee with heavy whipping cream, 3 slices of bacon, and baked eggs.
Lunch – Around 2-3 cups of green salad along with ¼ cup shredded cheese, ½ cup chopped chicken, 2 tablespoons of any low carb dressing, and ¼ chopped avocado.
Snacks – 2-3 cups of bone broth or a few Celery sticks alongside cream cheese.
Dinner – Broccoli steamed in buttercream sauce and pork tenderloin.
Day 2:
Breakfast – Coffee with heavy cream and keto drinks such as a keto smoothie.
You can make this delicious and nutritious smoothie by blending crushed ice, 3 medium strawberries, 1/3 cup full-fat Greek yogurt, 2 tablespoons MCT powder, ½ tablespoon heavy whipping cream, ½ cup unsweetened coconut milk, and some keto sweetener.
Lunch – Lettuce wraps using 2 cherry tomatoes, 2 tablespoons of avocado salad dressing, ¼ chopped avocado, ¼ cup shredded cheese, and ½ cup chopped pork.
You can find the best drinks for the keto diet at https://www.ketoaholics.com/keto-drinks-besides-water/ with a list of low-carb drink options besides water.
It includes such as low-carb hot drinks, sparkling waters or seltzers, water enhancers or water flavorings, diet soda, low-carb fruit juices and so much more.
Snacks – 2-3 cups of bone broth or a few Celery sticks with cream cheese.
Dinner – 1 cup of green beans along with bacon and keto-friendly chicken parmesan.
Day 3:
Breakfast – Keto Egg Casserole.
Lunch – 1 cup of green beans along with bacon and keto-friendly chicken parmesan.
Snacks – 2-3 cups of bone broth or a few Celery sticks with nut butter.
Dinner – Cheesy cauliflower mash, roast beef, and a keto gravy consisting of bacon grease, whipping cream, bone broth, and some seasoning for taste.
Day 4:
Breakfast – 3 strips of bacon, 6 mini keto pancakes, and coffee with heavy cream.
Lunch – Green salad with avocado, shredded cheese, avocado salad dressing, and cucumber. You can also have a keto egg casserole alongside the greens.
Snacks – 2-3 cups of bone broth or a few Bell pepper and celery sticks with avocado salad dressing.
Dinner – 2 cups of mixed leafy greens and a 4 oz grilled ribeye steak.
Day 5:
Breakfast – Bacon, 2 eggs fried in butter, and coffee with heavy whipping cream.
Lunch – Lettuce wraps using 2 cherry tomatoes, 2 tablespoons of avocado salad dressing, ¼ chopped avocado, ¼ cup shredded cheese, and ½ cup chopped pork.
Snacks – 2-3 cups of bone broth or a few Celery sticks with cream cheese.
Dinner – Garlic butter shrimp with spicy cauliflower fried rice.
Important Grocery Items
- Butter has a high content of fat-soluble vitamins.
- Coconut oil having high saturated fat can be your perfect cooking companion.
- Lard or pork fat and tallow or lamb and beef fat carry a low level of polyunsaturated fat making it perfect for cooking.
- Avocados are a high-fat food requiring next to no preparation time.
- Low-carb nuts like pecans, peanuts, almonds, walnuts, etc. are the perfect snack option for keto beginners.
- Heavy cream is a match made in heaven for coffee lovers.
Conclusion
Keto brings in a holistic change in what goes to your plate and so the entire thing might seem very overwhelming.
The main aim here is to stay away from foods rich in carbohydrates for placing our body in a state of ketosis.
While this whole process might seem a bit tough, you are bound to be surprised by the results it delivers.