Embarking on a ketogenic diet can feel overwhelming, especially when planning meals. A well-structured meal plan can be your key to success, helping you adhere to the correct macronutrient ratios, meet your fiber goals, and prevent hunger. This article provides a comprehensive guide to easy keto meal prep recipes, including a sample 7-day meal plan and tips for sticking to the diet.
Understanding the Ketogenic Diet
The keto diet is a high-fat, low-carbohydrate diet. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.
Macronutrient Ratios
While various sources report slightly different percentages, a typical keto diet includes approximately:
- 55% to 60% fats
- 30% to 35% protein
- 5% to 10% carbohydrates
Sticking to these macronutrient ratios is crucial for achieving and maintaining ketosis.
Ketosis and Its Benefits
In the keto diet, most of someone’s daily calories come from fats, while lesser amounts come from proteins. Meat, fish, eggs, and dairy feature heavily in the keto diet. Fiber is also important to include in a keto diet. Fiber may help to lower cholesterol, improve digestive function, and prevent constipation. When the body cannot rely on carbohydrates for energy, it must burn fat for fuel. This results in a buildup of acids called ketones in the body. This results in a bodily state of ketosis.
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Potential benefits of the keto diet plan include weight loss and fat loss.
Planning Your Keto Meal Prep
Before diving into recipes, it's essential to understand how to plan your keto meal prep effectively.
Setting Your Goals
Why do you want to start a ketogenic diet and follow a keto meal plan? Do you want to finally lose the stubborn excess body weight you’ve been lugging around? Are you looking for better mental clarity and more energy? Your approach to keto will differ depending upon your individual goals.
Choosing a Keto Approach
The standard ketogenic diet (SKD) is the most common approach to keto, and the most highly recommended method for beginners. Those who follow SKD are typically looking to achieve weight loss or fat loss.
The targeted ketogenic diet (TKD) is ideal for maintaining exercise performance, and therefore best for athletes or those who maintain a high activity level.
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The cyclical ketogenic diet (CKD) involves alternating days of strict keto and high-carb consumption. Athletes who follow a high-intensity, high-volume training schedule would be best suited for this approach. If you lift four times or more per week, you might require more protein in your keto meal plan.
Calculating Your Macros
Macronutrient ratios are very important on a ketogenic diet. You’ll eat plenty of healthy fats and protein, while your total carb intake will be kept to a minimum.
Considering Your Lifestyle
How many people in your home will be eating the meals? How do you want to structure each day? Do you plan to eat breakfast every morning? You have your keto meals planned. You have your ingredients. Maybe you’ll want to prep and cook most of your meals on your day off and store them for easy grab-and-go during the week. Consider what fits your schedule and lifestyle most.
Sample 7-Day Keto Meal Plan
Below is a sample 7-day keto meal plan. People can tailor these meals and snacks to their liking, but they should be careful not to exceed their total carbohydrates daily.
Monday
- Breakfast: Egg muffins with Cheddar cheese, spinach, and sun-dried tomatoes.
- Lunch: Spiced cauliflower soup with bacon pieces or tofu cubes.
- Dinner: Garlic and herb-buttered shrimp with zucchini noodles.
- Snacks: Roast turkey and cucumber rolls ups and sticks of celery and pepper with guacamole.
Tuesday
- Breakfast: Scrambled eggs on a bed of sautéed greens with pumpkin seeds.
- Lunch: Chicken mayonnaise salad with cucumber, avocado, tomato, almonds, and onion.
- Dinner: Beef stew with mushrooms, onions, celery, herbs, and beef broth.
- Snacks: Olives and a smoothie with almond milk, nut butter, chia seeds, and spinach.
Wednesday
- Breakfast: Omelet with mushrooms, broccoli, and peppers.
- Lunch: Avocado and egg salad with onion and spices, served in lettuce cups.
- Dinner: Cajun spiced chicken breast with cauliflower rice and Brussels sprout salad.
- Snacks: Nuts, and slices of cheese and bell peppers.
Thursday
- Breakfast: Smoothie containing almond milk, nut butter, spinach, chia seeds, and protein powder.
- Lunch: Shrimp and avocado salad with tomatoes, feta cheese, herbs, lemon juice, and olive oil.
- Dinner: Garlic butter steak with mushrooms and asparagus.
- Snacks: A boiled egg and flax crackers with cheese.
Friday
- Breakfast: 2 eggs, fried in butter, with avocado and blackberries.
- Lunch: Grilled salmon with a salad of mixed leafy greens and tomato.
- Dinner: Chicken breast with cauliflower mash and green beans.
- Snacks: Kale chips and slices of cheese and bell peppers.
Saturday
- Breakfast: Scrambled eggs with jalapeños, green onions, and tomatoes sprinkled with sunflower seeds.
- Lunch: Tuna salad with tomatoes and avocado plus macadamia nuts.
- Dinner: Pork chops with nonstarchy vegetables of choice.
- Snacks: Celery sticks with almond butter dip and a handful of berries and nuts.
Sunday
- Breakfast: Yogurt with keto-friendly granola.
- Lunch: Grass-fed beef burger (no bun) with guacamole, tomato, and kale salad.
- Dinner: Stir-fried chicken, broccoli, mushrooms, and peppers, with homemade satay sauce.
- Snacks: Sugar-free turkey jerky and an egg and vegetable muffin.
Feel free to mix and match meals from different days and adjust your daily macros according to how your body feels.
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Keto-Friendly Foods
If you come across other recipes you’d like to use, follow the keto diet cheat sheet at the end of this guide or use the keto diet foods list to map out your keto meal plan.
Proteins
- Liberally: Grass-fed beef, fish (especially fatty fish like salmon), dark-meat chicken.
- Occasionally: Bacon, low-fat proteins like skinless chicken breast and shrimp (add a sauce for fat).
- Never: Cold cuts with added sugar, meat marinated in sugary sauces, fish or chicken nuggets.
Oils and Fats
- Liberally: Avocado, avocado oil, olive oil.
- Occasionally: Sunflower oil, safflower oil, corn oil, butter (in moderation), heavy cream, whole milk, coconut oil (in moderation).
- Never: Margarine, trans fats.
Fruits and Veggies
- Liberally: Avocado, leafy greens (spinach, arugula), celery, asparagus.
- Occasionally: Leeks, spaghetti squash, eggplant, raspberries, lemon, tomatoes.
- Never: Potatoes, corn, raisins.
Nuts and Seeds
- Liberally: Walnuts, almonds, flaxseed, chia seeds, unsweetened nut butter.
- Occasionally: Unsweetened nut butters (almond, peanut), cashews, pistachios.
- Never: Trail mixes with dried fruit, sweetened nut or seed butters, chocolate-covered nuts.
Dairy Products
- Liberally: Blue cheese, feta cheese, Parmesan cheese, cream cheese.
- Occasionally: Full-fat cottage cheese, full-fat plain Greek yogurt, full-fat ricotta cheese, Cheddar cheese, American cheese.
- Never: Milk, sweetened nonfat yogurt, ice cream.
Sweeteners
- Liberally: None - always practice moderation.
- Occasionally: Artificial sweeteners (stevia), erythritol, xylitol.
- Never: Agave, honey, maple syrup, white and brown sugars.
Condiments and Sauces
- Liberally: Guacamole, lemon butter sauce, mayonnaise (no sugar added).
- Occasionally: Raw garlic, tomato sauce (no sugar added), balsamic vinegar.
- Never: Barbecue sauce, ketchup, honey mustard.
Drinks
- Liberally: Water, unsweetened almond milk, bone broth, plain tea.
- Occasionally: Black coffee (watch caffeine), unsweetened carbonated water (limit if bloated), diet soda, zero-calorie drinks, alcohol (hard spirits, wine, low-carb beer).
- Never: Soda, fruit juice, lemonade.
Herbs and Spices
- Liberally: Salt (in moderation), pepper, thyme, oregano, paprika, cayenne.
- Occasionally: Ground ginger, garlic powder, onion powder.
- Never: No herbs and spices are off limits; they’re generally okay to use in small amounts to add flavor to foods.
Keto Food List: Detailed Breakdown
Here is a detailed breakdown of some of the best foods to eat on the keto diet, along with their serving sizes and benefits:
Oils
- Avocado Oil: Per 1 Tablespoon (Tbsp) Serving 124 calories, 0 g net carbs, 0 g protein, 14 g fat. A good source of healthy unsaturated fatty acids.
- Coconut Oil (in Moderation): Per 1 Tbsp Serving 121 calories, 0 g net carbs, 0 g protein, 14 g fat. High in saturated fats, use in moderation due to heart health concerns.
- MCT Oil: Per 1 Tbsp Serving 130 calories, 0 g net carbs, 0 g protein, 14 g fat. May aid with weight loss and promote ketosis. Avoid if you have a heart or liver condition.
Dairy
- Cheddar Cheese: Per 1-Ounce Slice 115 calories, 0 g net carbs, 7 g protein, 9 g fat. Cheese is allowed as you please.
- Heavy Cream (in Moderation): Per 1 Tbsp Serving 51 calories, 0 g net carbs, 0 g protein, 5 g fat. An easy way to add calories and fat.
Proteins
- Bacon: Per 1 Slice Serving 37 calories, 0 g net carbs, 3 g protein, 3 g fat. Watch the sodium content.
- Chicken Thighs: Per 1 Thigh Serving 181 calories, 0 g net carbs, 18 g protein, 12 g fat. Leave the skin on for extra fat.
- Eggs: Per 1 Large Egg Serving 72 calories, 0 g net carbs, 6 g protein, 5 g fat. A perfect combo of protein and fat.
- Ground Beef: Per 4-Ounce Serving (Measured Raw) 375 calories, 0 g net carbs, 16 g protein, 34 g fat. A higher-fat choice.
- New York Strip Steak: Per 4-Ounce Serving of Prime Meat Trimmed to Eighth-Inch Fat 318 calories, 0 g net carbs, 22 g protein, 25 g fat. An impressive amount of protein and fat.
Vegetables
- Asparagus: Per 1 Cup (Raw) Serving 27 calories, 2 g net carbs, 3 g protein, 0 g fat. Contains bone-building calcium.
- Avocado: Per Half Avocado Serving 160 calories, 2 g net carbs, 2 g protein, 15 g fat. Packed with fiber and monounsaturated fatty acids.
- Bok Choy: Per 1 Cup (Shredded) Serving 9 calories, 1 g net carbs, 1 g protein, 0 g fat. A rich source of vitamins A and C.
- Cauliflower: Per 1 Cup (Raw) Serving 27 calories, 3 g net carbs, 2 g protein, 0 g fat. Provides an excellent source of vitamin C.
- Celery: Per 1 Cup (Raw) Serving 14 calories, 1 g net carbs, 1 g protein, 0 g fat. Hydrating and contains vitamins A and K.
- Cucumber: Per Half Cup (Sliced) Serving 8 calories, 2 g net carbs, 0 g protein, 0 g fat. High in water, making them a hydrating choice.
- Green Peppers: Per 1 Cup (Sliced) Serving 18 calories, 3 g net carbs, 1 g protein.
Common Keto Recipes
Here are some common keto recipes to incorporate into your meal plan:
Cheesy Bacon Ranch Chicken
This recipe combines the flavors of bacon and ranch with chicken for a delicious weeknight meal.
Cauliflower Fried Rice
A lighter alternative to traditional fried rice, using cauliflower instead of rice.
Cheesy Broccoli Cheddar Spaghetti Squash
A cheesy and comforting dish that uses spaghetti squash as a low-carb alternative to pasta.
Cauliflower Pizza Crust
A healthy and gluten-free alternative to traditional pizza crust.
Keto Chicken Parmesan
A low-carb version of a classic Italian dish.
Lemon-Brown Butter Salmon
Salmon with a rich and flavorful lemon-brown butter sauce.
Keto Beef Stew
A comforting and keto-friendly version of beef stew.
Cowboy Butter Steak
Steak seared and basted with a zesty, smoky butter.
Garlicky Greek Chicken
Chicken marinated in a garlicky Greek-inspired marinade.
Keto Pork Chops
Pork chops prepared in a keto-friendly manner.
Cacio E Pepe Egg Noodles
A lightened-up version of Cacio e Pepe using egg noodles.
Philly Cheesesteak Lettuce Wraps
A low-carb take on the classic Philly cheesesteak, served in lettuce wraps.
French Onion Pot Roast
Pot roast with the flavors of French onion soup.
Keto Beef Stroganoff
A keto-friendly version of beef stroganoff.
Feta & Herb-Crusted Salmon
Salmon crusted with feta and herbs.
Keto Bacon Chicken Thighs With Garlic Cream Sauce
Chicken thighs with a creamy garlic sauce.
Keto Mac & Cheese
A keto-friendly version of mac & cheese, often using cauliflower as a substitute for pasta.
Tips for Sticking to the Keto Diet
The following tips may help people stick to the keto diet:
- Make a weekly meal plan. This is key to eating balanced meals and preventing hunger.
- Stock up on keto-friendly foods and beverages.
- Read product labels carefully and check the ingredients list and carb content of each item.
- Prepare meals ahead of time and freeze or refrigerate them in batches.
- If hunger pangs occur regularly, try eating five or six small meals instead of three large ones.
- To avoid “keto flu” in the early stages, drink plenty of fluids and supplement with electrolytes.
- Consider temporarily reducing physical activity during the first week or two while the body adjusts to the new diet.
- Discuss any queries or concerns with a doctor or dietitian.
Keto for Vegetarians and Vegans
It may be challenging for vegetarians and vegans to follow a keto diet, as they may usually get many of their calories from carbohydrates. Even sources of nonanimal protein, such as lentils and beans, can be relatively high in carbs. In the standard keto diet, animal products tend to make up a large portion of meals because these foods are naturally high in fat, high in protein, and low in carbohydrates.
Though challenging, it is possible to follow a vegetarian or vegan keto diet. Those who do not eat meat or fish can replace these products with high fat plant-based foods. Vegetarians can also eat eggs and some forms of dairy as part of the diet.
Foods to Limit or Avoid
People may choose to limit the following foods on a keto diet:
- Meats: Breaded or processed meats.
- Dairy: Ice cream, milk, and nonfat or sweetened yogurt.
- Fish: Breaded fish.
- Nuts and seeds: Chocolate-covered nuts, sweetened nut butters, and cashews.
- Oils and fats: Margarine, shortening, and vegetable oils, including canola and corn oil.
- Vegetables: Butternut squash, corn, potatoes, sweet potatoes, pumpkin, and other starchy vegetables.
- Fruits: Bananas, citrus fruits, dried fruits, grapes, and pineapples.
- Beans and legumes: All beans, lentils, and chickpeas.
- Condiments: Barbecue sauce, ketchup, maple syrup, sweet dipping sauces, and salad dressings with added sugar.
- Grains and grain products: Baked goods, bread, breakfast cereals, crackers, oats, pasta, rice, and wheat.
- Drinks: Beer, fruit juices, soda, sports drinks, sugary alcoholic drinks, and sweetened tea.
- Others: Candy, coconut sugar, fast food, and sugar.
People may benefit from choosing whole foods that are dense in nutrients and limiting prepackaged foods high in sodium, saturated fats, and trans fats, even if they are keto-friendly.
Getting Started
Making any new change can seem overwhelming, but having a plan in place will set you up for success.
Setting a Start Date
Set a start date. Reorganize the pantry and refrigerator so they do not contain high carbohydrate foods.
Meal Prepping
You have your keto meals planned. You have your ingredients. Maybe you’ll want to prep and cook most of your meals on your day off and store them for easy grab-and-go during the week. Consider what fits your schedule and lifestyle most.
Foods to Avoid
Avoid unhealthy fats such as seed oils and vegetable oils, which can become rancid when heated. Stay away from processed meat (salami, hot dogs, and charcuterie) that contain suspect ingredients, sauces, or added sugars. These can unknowingly increase your carb and sugar intake and derail your efforts. Avoid high-carb and starchy vegetables, also known as tubers. Limit the number of fruits you eat as they have sugar. Fruits can be consumed either fresh or frozen. Most fruits, unless listed above, should be completely eliminated due to the high quantities of sugar and carbohydrates. Apples, pineapple, watermelon, mango, oranges, and most other fruits should be avoided. Most dairy products get the green light on a keto diet plan, on a few conditions. When it comes to toppings on the keto diet, homemade is always best. You’ll need to toss most of your prepared spice mixes as many contain sugar or carbs as fillers.
Sweeteners on Keto
Sweeteners can be tricky on keto, but they do exist. Stick to low-glycemic sweeteners that won’t affect your blood sugar levels, and avoid sugar alcohols.
Supplements
Supplements can help you get into ketosis and help you reach your goals on your keto meal plan. The purpose of exogenous ketone supplements is to provide your body with extra ketones (energy). Exogenous ketones help you get back into ketosis at any time, instead of having to wait a couple of days. MCT is short for medium-chain triglyceride. MCTs are precursors to ketones and help your body burn fat instead of burning carbs. There are over 10,000 types of proteins in your body, yet collagen is the most abundant one. Keto Micro Greens is the solution to getting enough nutrition from produce while staying in ketosis. MCT powder, which is made from coconut oil.
Consider taking Fiber and Multivitamin. Optional MCT oil may help increase ketone levels more quickly, according to one small study. (Though research isn’t yet clear.) Mancinelli says she has no recommendation about taking or avoiding them.
Keto and Diabetes
Theoretically speaking, it makes sense that keto could benefit people with diabetes, since the diet calls for moderating carbohydrate intake. And that lower carb intake has the potential to increase insulin sensitivity in individuals who are managing diabetes, as research suggests.
“A ketogenic diet may cause a reduction in A1C - a key test for diabetes that measures a person’s average blood sugar control over two to three months - something that may help you reduce medication use,” she says.
Despite the ability of keto to lower blood sugar levels, one big concern is that you eat a lot of fat on keto, and those may be saturated fats, which are unhealthy and associated with a higher risk of cardiovascular disease, or heart disease, when eaten in excess.
In one trial involving 33 people with prediabetes or diabetes, going on a ketogenic diet or a Mediterranean diet, which is a type of plant-based diet, for 12 weeks improved blood sugar control, as measured by A1C levels. That said, neither the low-carb, high-fat diet nor the plant-based diet performed better than the other. One benefit of the low-carb diet was that it reduced triglycerides better than the Mediterranean diet, and yet there were downsides: The keto diet increased LDL (“bad”) cholesterol, and those on the diet got fewer nutrients, particularly folate, vitamin C, magnesium, and fiber, because of everything that the keto diet cuts out (e.g., fruits, whole grains). The overall takeaway, researchers said, is that it’s best to work with your clinician on making an informed choice that is suited your health concerns, food preferences, and lifestyle.