Note: This article on keto dieting meal plans does NOT in any way claims to help in improving a person’s overall health through keto dieting. It is purely for information purposes only. Again, speak with your healthcare expert for more guidance and health tips.
Are you new to a keto diet?
Do you have plans to move into keto dieting for various health improvements such as weight gain, struggling with obesity, and monitoring blood sugar, blood pressure, or cholesterol levels?
The ketogenic or keto diet could be the solution to minimize or improve your health concerns.
Before that, you need to follow a proper keto diet meal plan to get an exact ratio of the macronutrient intake of protein, fat, and carbs.
How do you create a simple keto diet weekly meal plan? What food you can eat for a keto-friendly breakfast meal?
Let’s dig deeper here.
What Food You Can Eat On A Keto Diet Meal Plan?
The type of food that is going into your stomach during a keto diet is extremely important.
Please take note of the following keto diet food and beverage lists to follow:
Staples food allowed: Eggs, fish, vegetables (cauliflowers, broccoli, asparagus, cabbage, zucchini, kale, lettuce), nuts (almonds, walnuts, macadamias, pecans), cheese, olive or coconut oil, red meat, chia seeds, flaxseeds, sunflower seeds, peanut butter.
Food not allowed: Rice, pasta, bread, corn, processed cereal or oats, starchy veggies, beans, lentils, peas, all types of potatoes, and bakeries.
Fruits allowed: berries (strawberries, blueberries, cranberries), tomatoes, avocados, lemons, watermelons, cantaloupe, and olives.
Fruits not allowed: apples, grapes, bananas, dates, mangoes, raisins, pineapples.
Keto-friendly drinks (besides water) allowed: Almond milk, coconut milk, black coffee, brewed tea, smoothies, energy drinks, sparkling water, and diet soda.
Please speak with your nutritionist or dietician to get better recommendations based on your current health and fitness conditions.
Can You Eat One Meal A Day (OMAD) On A Keto Diet?
Yes, certainly BUT it may not be ideal for everyone.
Keto dieters can combine ‘OMAD’ with intermittent fasting which restricts your diet to just a meal during the eating window.
A study(1) suggested eating a meal a day (breakfast, lunch, or dinner) is best to take during the daytime and before 4.00 pm. It has a better positive effect on the sleeping cycle.
If you are having only one meal in the evening, it may interrupt the circadian rhythm resulting in falling asleep difficulty.
Do not forget, you can’t simply just eat like nobody on this ‘OMAD’ episode. The nutritional content of the meal is very crucial here in a keto diet. You may also need to track your carb intake from time to time using a carb manager or macro calculator.
Try to adopt a Mediterranean diet into your keto diet as it is very healthy (less starchy diet) and light. Full of fruits, vegetables, seeds, and nuts are keto-friendly of course.
What Type of Keto-Friendly ‘Fast Food’ You Can Eat?
Fast food can be unhealthy for any individual on a serious diet due to its oily and fatty content.
But, don’t be surprised if you can find a keto-friendly meal at fast-food restaurants.
1. Bunless burgers are great options. Any type of burger as long opt out of the buns (due to high in carbs). To add more fiber nutrients, add more side salads high in healthy fat for your set order.
2. Instead of a burrito wrap (50g of carbs content), change to using leafy green as a substitution. Avoid high carbs toppings such as tortilla chips, corn, or, beans. Instead, add sliced guacamole or avocados, salsa, and sour cream that is high in fat and has low carbs content.
3. Thank goodness an egg has less than 1 gram of carbs which is why a perfect choice for a keto-friendly egg breakfast. However, if the set has bread or brownie, please opt them out and substitute them with sausages and cheese.
4. Keto-friendly snacks such as almonds, peanuts, meat sticks, or peanut butter packets are great choices for on the go or have it at home as healthy filling snacks.
5. Lettuce-wrapped burgers work well for keto dieters. It can be wrapped with cheese, mayo, and bacon as toppings.
6. Salads are a great option on some fast-food restaurants’ menus but beware of the high content of sugar and carbs in them. Avoid toppings with sweet dressing and high-carb ingredients in their salads like croutons, breaded chicken, dried or fresh fruits, and tortilla chips.
Anyway, instead of getting them from fast-food restaurants, why not try to make some of this food by yourself at home?
It is simple, and quick to make, and you can also monitor the macronutrient content.
Do you agree?
What Can You Eat On A Keto Diet Breakfast Meal Plan?
Besides eggs, what else can you possibly eat for breakfast?
Here are the suggestions for no-eggs keto-friendly low-carb breakfast to try;
1. Healthy Metabolism Booster Blueberry Smoothie
2. Healthy Weight Loss Smoothie With Spinach And Blueberries
3. Healthy Chia Seeds Pudding (You can substitute honey with a low-carb sweetener such as Stevia).
4. Blueberry Breakfast With Oats and Chia Seeds [Be sure to soak the raw oats (instead of using rolled oats) first for better digestion and nutrient absorption].
5. Easy Granola Yogurt Breakfast (Substitute with raw oats, low-carb sweetener, and berries for this recipe).
Is it okay to skip breakfast on a keto diet?
Yes, you can still skip it whether it is a pure intention or not.
Skipping a meal can be spontaneous for most working adults.
If you are not hungry on a certain day, too rushing to the office, or lazy to make a meal at home, just skip it.
Don’t worry, it is still healthy to skip a meal or two as short fast. Depending on the individual, our bodies sometimes can handle this hunger, so as long be sure to have a balanced healthy diet after the fasting periods.
Instead, you can have a cup of keto coffee or butter coffee (brand name such as bulletproof coffee) which contains added fat such as MCT oil, coconut oil, or ghee.
You can make a cup of keto coffee on your own. It is very simple and all you need is,
1. A cup of hot black coffee.
2. 1 – 2 tablespoons of MCT oil, coconut oil, or ghee.
The taste may sound gross for some people but once you are getting used to the taste, you will stick to it and keep yourself full until at least lunchtime.
Noting that unless you are on a keto diet, you shouldn’t stick with keto coffee daily as there is not much nutrient content. Keto coffee is high in cholesterol, high in saturated fat(1), and very low in nutrients.
How To Prep A Simple Keto Diet Weekly Meal Plan?
Just remembered a keto diet meal plan for healthy weight loss should consist of low carb 5%, fat 75%, and protein 10 – 20% of these daily macronutrient ratios.
To know how to create an effective keto diet meal plan is essential to ensure that you are on the right path.
Typically, you should consume between 20 – 50 grams of net carbs per day in your meal planning. Some dieters can go for like 10 grams of net carbs daily but it entirely depends on an individual.
Take a look at the below Sample Keto Diet Meal Plan chart you can plan on a weekly basis. Adjust it in any way you wish as long the standard macronutrients protocol is been followed.
Is Keto Dieting Bad For Your Liver Or Kidneys?
It is not right to say a keto diet can damage your liver or kidney.
Depending on a person’s health conditions, if that person is already having diabetic, liver, or kidney problems, it is strictly forbidden to go into keto dieting.
If you ignored the keto diet rules, have high protein than recommended, and, drink less water, it may lead to kidney failure or possibly developing kidney stones.
In the keto diet, the lesser carbs go into your body, and the chances of fatty liver disease are low. A High-carbs diet promotes weight gain, reduces insulin resistance, and even leads to NAFLD,(1) (Note: NAFLD term is a metabolic syndrome).
While more researches are still ongoing, numerous studies have confirmed low-carb keto diet has fewer pitfalls and effects on the liver (2), (3).
My Overall Verdicts: How To Create A Simple Keto Diet Weekly Meal Plan
A keto diet meal plan could work for individuals struggling with obesity or trying to shed extra pounds.
Depending on their current health conditions, the exact amount of protein, carbs, and fat is taken during the keto dieting journey varies on a dieter’s body composition, fitness levels, and, possibly genetics too.
Noting that eliminating or modifying important nutrient groups in your daily diet may invite possible health risks to the body.
Before you are getting into this type of meal plan, talk with your dietician or nutritionist who will guide you to prevent nutritional deficiencies or heart-related issues due to the high-fat content in the keto diet.
Check out also this guideline on a Healthy and Balanced diet from the Harvard School of Public Health.
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