Keto Meal Plans

Meal Planning on Keto

First let me say I don’t agree with meal plans.  If your Keto meal plan is restrictive, and most are, it will be much harder to follow. Also, it’s important to have a good awareness of carb content and counting plus learning/understanding your carb limits (and how exercise affects what carbs you could eat!) 

Having set meal plans doesn’t really help with this.  It’s better to lose the ‘meal’ concept altogether.  If you want a fillet steak for breakfast and bacons and eggs in the evening then go for for it. Whether you want 3 meals or more or less the only thing that matter if the carb count and that you are happy with what you are eating.

Please ignore the idea that you have to load up on fatty red meat when you are planning your meals. You will have no problem getting fat on a keto diet and chicken is just fine, some would say a healthier meal choice.

There are some excellent books, free or cheap, that will give you ideas and recipes.. Mix and match to design you own keto meal plan but just keep counting. The book below has a great selection of recipes and won’t break the bank.  You can find it online with a search.

One word of warning though – It says, In one chapter, you’ll find a 28-day meal plan for the standard ketogenic diet, divided into four weeks. Every day you’ll follow the plan to eat breakfast, lunch, and dinner, as well as a snack or dessert with a calorie range between1,800 and 2,000. 

Now that’s a crazy number of calories for someone on a diet!  So make your own meal plan as mentioned above or alternatively combine with a good exercise plan although that’s not easy to do in some stages of ketosis.


A few Meal Plans from Jamies Book

Keto Meal Plans

• Sheet Pan Eggs with Veggies and Parmesan
• Kale Avocado Smoothie
• Almond Butter Protein Smoothie
• Beets and Blueberry Smoothie
• Almond Butter Muffins
• Classic Western Omelet
• Cinnamon Protein Pancakes
• Sheet Pan Eggs with Ham and Pepper Jack
• Detoxifying Green Smoothie
• Nutty Pumpkin Smoothi

• Cucumber Avocado Salad with Bacon
• Bacon Cheeseburger Soup
• Ham and Provolone Sandwich
• Baked Chicken Nuggets
• Taco Salad with Creamy Dressing
• Egg Salad Over Lettuce
• Egg Drop Soup
• Bacon, Lettuce, Tomato, Avocado Sandwich
• Fried Salmon Cakes
• Spring Salad with Shaved Parmesa

• Grilled Pesto Salmon with Asparagus
• Cheddar-Stuffed Burgers with Zucchini
• Chicken Cordon Bleu with Cauliflower
• Sesame-Crusted Tuna with Green Beans
• Rosemary Roasted Pork with Cauliflower
• Chicken Tikka with Cauliflower Rice
• Grilled Salmon and Zucchini with Mango Sauce
• Slow-Cooker Pot Roast with Green Beans
• Beef and Broccoli Stir-Fry
• Parmesan-Crusted Halibut with Asparagus
• Hearty Beef and Bacon Casserole
• Sesame Wings with Cauliflower
• Fried Coconut Shrimp with Asparagus
• Coconut Chicken Curry with Cauliflower Rice
• Spicy Chicken Enchilada Casserole
• White Cheddar Broccoli Chicken Casserole
• Sausage Stuffed Bell Peppers
• Cheddar, Sausage, and Mushroom Casserole
• Cauliflower Crust Meat Lover’s Pizza
• Slow Cooker Beef Bourguignon

• Pumpkin Spiced Almonds
• Coco-Macadamia Fat Bombs
• Tzatziki Dip with Cauliflower
• Curry-Roasted Macadamia Nuts
• Sesame Almond Fat Bombs
• Coconut Chia Pudding
• Chocolate Almond Butter Brownies
• Layered Almond Chocolate Fat Bombs
• Bacon Cheeseburger Bites
• Layered Coco-Chia Fat Bombs
• Cinnamon Quick Bread
• Lemon Meringue Cookies
• Almond Flour Cupcakes
• Coconut Macaroons

Essential for Meal Planning

If you are dropping out of keto check after each meal.

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