Beginner Keto Meal Plan Example
Here’s a day in the life (snapshot) of what eating keto looks like. At the time of writing this, I’m a 36 year old, healthy, active male.
When you first understand what the Keto Diet is the next thought is: “How do I get that much fat in my diet?” Hopefully this post will help you understand how you can create a super simple keto meal plan for yourself.
Monitoring Caloric Intake
Think of your food intake in terms of percentages. Estimations: you will need to get 70% (or more) of your calories from fat, 20% of calories from protein, and less than 10% of calories from carbs.
- 1 gram of fat = 9 calories
- 1 gram of protein = 4 calories
- 1 gram of carbohydrates = 4 calories
By the Numbers
For this example, everything in this daily keto food list equals:
- 2,225 Calories
- 175g Fat = 1,575 calories (70.8%)
- 136g Protein = 544 calories (24.4%)
- 26.5g Carbs = 106 calories (4.8%)
When I Wake Up
First thing after waking up I’ll take Magnesium (Natural Calm).
Magnesium is essential in the body. One thing it helps in is regulating blood glucose (which is important).
Magnesium deficiency is fairly common among people who “eat keto” too. This is due to the fact the ketogenic diet has a diuretic impact on the body. With this in mind I consume two servings (morning & night) as recommended. This spread is to ensure my body is absorbing what it needs.
Time for Breakfast
Breakfast is really simple: 3 eggs, 6 pieces of Bacon and half an Avocado. Don’t be afraid to spice it up (with seasoning)… and get creative with your eggs.
Down a serving of KetoCaNa before you head out to the gym (great source of Ketones). KetoCaNa can result in significant decreases in oxygen demand among other benefits.
Time for Lunch
Just a Little Snack
When maintaining ketosis you will not crave sweets or feel like you need to snack. However, mentally, it’s snack time! Dukes and (1) ounce of cheese.
Let’s Eat Dinner
A loaded Salad with the amazing Hot Bacon Dressing + the second half of your Avocado (from earlier).
And right before bed, take Magnesium (Natural Calm).
A day like this (followed by many more just like it) will help you get in to and maintain a state of ketosis. This means your body will be powered mostly by fat and not blood sugar (from the carbs). If you’re planning on experimenting, make sure to get Ketone strips. These little strips will help you monitor your Ketone levels.
I really like experimenting with adjusting what I eat. Remove this for (x) number of weeks, then see what happens. But doing that… it’s sometimes hard to track what’s actually occurring. When getting in to Ketosis, those little strips keep you honest. You’ll want to avoid cheating due to the fact that you can measure your success in a real, ongoing way. You eat too many carbs and you’ll see your failure right there on a little pee strip. You stay on track and you’re rewarded with the acknowledgement that your body is in Ketosis.
When in Ketosis you experience fat loss, better mental agility and physical ability.
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