What is a good keto meal plan?

You can teach yourself to begin looking at your daily menu with a keto eye by using the following as a meal template.

Breakfast

• Protein source (usually meat or eggs) – Example: bacon and eggs.
• Low-carb vegetable (if desired) – Example: mushrooms for the omelet.
• Fat source (optional) – Example: cheese to make an omelet.

Lunch

• Meat or other protein source – Example: grilled chicken (leftovers or store –bought)
• 2 cups of salad greens – Example: bagged salad greens
• OR 1 CUP of vegetables – Example: green beans
• Fat source (optional) – Example: blue cheese dressing (low – carb)

Dinner

• Meat or other protein source – Example: roast beef
• 2 cups of salad greens or cooked greens – Example: cooked spinach
• OR 1 cup of vegetables – Example: green beans
• Fat source (optional) – Example: butter for green beans, cheese sauce for spinach

KETO DIET DAILY EATING PLAN

It is my basic eating plan. I try to stick as closely to it as possible. It keeps me honest! I can cook the same meals for my family, and can add high carb sides for them, like rice, potatoes and pasta.

• 6 am

BREAKFAST

1. 2 eggs, any way you want them
2. Bacon, sausage or Canadian bacon
3. Coffee with heavy cream

SUPPLEMENTS

1. Plexus Slim
2. 2-Accelerator
3. 2-X Factor
4. 2-BioCleanse

• 9 am

SNACK

Your choice of low carb snack

• 12 pm

LUNCH:

1. 4-6 oz. meat or fish
2. 2 cups salad vegetables
3. fat source : low carb dressing

• 3 pm

SNACK

Your choice of low carb snack

• 6 pm

DINNER:

1. 4-6 oz meat or fish
2. 1 cup low carb vegetables
3. fat source

• 9 pm

SNACK:

Your choice of low carb snack

SUPPLEMENTS

1. 2 ProBio5
2. 2 BioCleanse

HOW I MENU PLAN

• Usually when you see a blog post about meal planning, you come up with meals that you want to make, and then develop a shopping list of items you need. I do it from the opposite direction.
• Using my planner sheet, I start going through my freezer, refrigerator and my pantry.
• Listro as carnes e legumes que tenho no congelador, depois os legumes que tenho na geladeira, e depois uso a seção de despensa para batatas, batatas doces, cebolas, e quaisquer legumes frescos que possa ter no balcão da horta.
• Começo a preparar as refeições a partir do que tenho.
• Não gosto de rotular os blocos de refeição durante o dia. Eu prefiro rotular por "refeição" porque parece que nunca me mantenho fiel ao meu plano original. Posso ter o peixe marcado para terça-feira e acabar comendo na sexta-feira.
• Utilizo uma seção para todos os itens de preparação que vou preparar para a semana.
• Para tornar as coisas simples, e para me manter honesto, como praticamente a mesma coisa no café da manhã, almoço e jantar todos os dias durante a semana. Eu posso comer algo divertido no fim de semana.