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#Keto meal planner how to#

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 k eto diet foods list to map out your keto meal plan. If you stumble on a recipe without a macro count, you can enter the ingredients in a diet app like KetoDietApp or MyFitnessPal to get the macros and calorie count of any meal without any complicated math equation. Your first week on the keto diet is covered below, but after that you’ll want to check the recipes on the Perfect Keto website and add them to your repertoire so you’re never bored.Īll the recipes on this list include the macro breakdown so you don’t have to calculate it. Now that you’ve calculated your macros, pick one day each week to sit down and and create your keto meal plan for the next seven days. You’ll have a rough estimate of how many grams of fat, protein and carbs your meals need to cover over the course of one day. Start by using our keto macro calculator here to help you determine what and how much of each category to eat based on your specific body composition and lifestyle. The macro ratios on a low-carb, high-fat diet typically look like this (for simplicity’s sake, the following percentages are based on the standard ketogenic diet approach): You’ll eat plenty of healthy fats and protein, while your total carb intake will be kept to a minimum.

Macronutrient ratios are very important on a ketogenic diet.

Consume 5% of total calories from net carbs.

Consume 35% of total calories from protein.

While the standard ketogenic diet typically limits protein intake to 20% of total calories, the high protein ketogenic diet (HPKD) allows 35% of total calories come from protein. If you lift four times or more per week, you might require more protein in your keto meal plan.

Following your two days of “carb loading,” return to restricting carbs to 20-50 gramsįor Those Who Need More Protein: High-Protein Ketogenic Diet.

For two days: Consume over 100 grams of carbs per day.

For five days: Consume 20-50 grams of carbs per day.

The goal of CKD is to completely deplete muscle glycogen between the carb loads while the TKD has a goal of maintaining muscle glycogen at a moderate level. For example, a week on CKD would involve eating 20-50 grams of carbs for five consecutive days, then eating a high-carb diet (over 100 grams per day) for two days.īrowse our curated collection of fan-favorites and discover your new favorite snack or supplement.Īthletes who follow a high-intensity, high-volume training schedule would be best suited for this approach. The cyclical ketogenic diet (CKD) involves alternating days of strict keto and high-carb consumption.

Consume high amounts of fats and moderate amounts of proteinįor Bodybuilders or Athletes: Cyclical Ketogenic Diet.

Consume highly digestible carbs 30 minutes to one hour prior to exercise.

How does it work? TKD allows for glycogen resynthesis without interrupting ketosis for extended periods of time. The targeted ketogenic diet (TKD) is ideal for maintaining exercise performance, and therefore best for athletes or those who maintain a high activity level. For Improved Workout Performance: Targeted Ketogenic Diet

Limit your carb intake to 20-50 grams of net carbs per dayĪn intake of 30 grams of net carbohydrates or less will typically induce ketosis.

You might also be looking to improve certain symptoms related to depression and mental health, inflammation, and cholesterol levels.

Those who follow SKD are typically looking to achieve weight loss or fat loss. The standard ketogenic diet (SKD) is the most common approach to keto, and the most highly recommended method for beginners. For Fat Loss and Overall Health: Standard Ketogenic Diet Below are a few common keto objectives, and the keto diet type best suited for accomplishing each. Your approach to keto will differ depending upon your individual 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? Or will you be using a ketogenic diet for more specific health benefits, such as lowering your blood sugar, blood pressure, or decreasing your risk of type 2 diabetes? This will set you set you up for success after your initial week on the keto diet.

#Keto meal planner how to#

Feel free to follow it to the letter or tailor it to your individual goals.īefore you dive into the meals, review how to calculate your macros and which foods are keto-friendly. This guide offers a sample one-week keto meal plan - perfect for your first week on keto.