Keto Meal Planning: How to Do It?

The keto diet can be challenging to newbies. But with ke

With effective keto meal planning, it can be easier to pull off and accomplish as it requires less monitoring of frequency of meals.

The ketogenic diet is a diet focused on consuming a high fat, low-carb diet designed to increase weight loss, energy and address different energy needs during workouts. It is currently a popular diet as it shows that, when done right, it leads to favorable results.

The diet focuses on what people can actually consume for the optimal source of proteins, fats, and carbohydrates. Experts agree, however, that for the ketogenic diet to properly contribute to an individual’s health, keto meal planning is essential and important.


What is the Ketogenic Diet?

The Ketogenic Diet is a type of high-fat low carb diet that is expected to result in effective burning fats and boosting the metabolism of individuals. This diet focuses on eating a balanced and selective meal approach where high-fat foods are not completely left out. Instead, it focuses on foods high in protein, the right amounts of fats and carbohydrates. It is less concerned with calorie counting and spacing of meals but rather focuses on getting the right types of foods and these food types are obviously limited.

This special and selective type of diet is expected to positively impact the body’s energy metabolizing capabilities. The limited food options available to keto dieters may prove difficult for newbies especially if these individuals are used to the more traditional aspects of dieting such as calorie counting and meal spacing. Once again, it is important to emphasize that a diet such as a keto requires careful and well thought out keto meal planning for the diet to be effective.


What to Consider Before Starting on Keto Diet

Before setting out on the Keto diet, a lot of things need to be taken into account. It is common knowledge that a calorie deficit will result in weight loss. In today’s ever-changing food landscape where food items are becoming more and more complex, hormones, endocrine, and nutrient deficiencies must be considered before any weight loss can be expected. It is still best, however, to consider that eating fewer calories while physically exerting more to burn fat will ultimately be the greatest factor in losing weight.

Ketogenic diets focus on the macros aside from the aforementioned calorie deficit. These macronutrients or macros are the big three (3)- protein, carbohydrates, and fats and the right interaction and correct combination of these three macronutrients in a ketogenic diet will be the determining factor in an individual’s success.

In addition, the ketogenic diet will require individuals to have commitment and doability. Keto dieters should be willing to have zero (0) cheat days and to actively look for foods that will help you feel “full” instead of hitting that calorie count. Those who are planning to go on the ketogenic diet should also do their best to get food items that they will actually enjoy eating. Going on a ketogenic diet with food items that are barely acceptable to the dieter themselves will only result in failure down the line as this will demotivate the dieter and result in the diet’s failure.

Lastly, those wishing to go on a ketogenic diet must always drink enough fluids to maintain hydration, assist in achieving the feeling of being full and maintain focus in accomplishing the diet.


How To Go About it: Keto Meal Planning Made Easy

Keto meal planning can focus on the weekly and subsequently, monthly aspect of the diet and what food items and meals should be prepared during the duration of the ketogenic diet. Keto meal planning is easy if it carefully follows the prescribed macros needed such as protein, carbohydrates and fat. The combination of these macros should be filling but at the same time, result in a deficit. An example of this would be eating something around 1597 Calories – composed of 136g Fats, 19.6g Carbs, 8.4g Fiber, 11.2g Net Carbs, and 74.9g Protein.

Below is a sample keto meal plan per day good for one (1) week


  • Breakfast: Scrambled Eggs
  • Lunch: Keto Asian Beef Salad
  • Dinner: Keto Pesto Chicken Casserole


  • Breakfast: Keto Cheese Roll-ups
  • Lunch: Keto Caprese Omelet
  • Dinner: Keto Keto Meat Pie


  • Breakfast: Keto Frittata with fresh spinach
  • Lunch: Keto no noodle chicken soup
  • Dinner: Keto Carbonara


  • Breakfast: Dairy-free Keto latte
  • Lunch: Keto Avocado
  • Dinner: Keto Pizza


  • Breakfast: Mushroom Omelet
  • Lunch: Keto Smoked salmon plate
  • Dinner: Keto tortilla with ground beef and salsa


  • Breakfast: Keto baked bacon omelet
  • Lunch: Keto Quesadilla
  • Dinner: Keto Asian Cabbage stir fry


  • Breakfast: Keto Pancakes with whipped cream
  • Lunch: Italian Keto Plate
  • Dinner: Pork Chops with green beans and garlic butter


What to Expect from a Ketogenic Meal Plan

The first few weeks of the abovementioned ketogenic meal plan will result in what people call ketosis or the keto flu where a significant drop in electrolytes can give the dieter headaches, fatigue, and cravings. Eventually, the keto diet will week on week have more intermittent fasts and will require increased fluid intake. More intermittent fasts during the later weeks of the keto diet are expected to yield better lipid levels, improved longevity, and better mental clarity or focus. This strict meal plan can mean being more responsible for planning your meals in advance and resourcefulness to consume leftovers.

As the keto diet requires balancing the macronutrients and sticking to a filling diet but with calorie deficits, dieters are encouraged to do their meal planning and preparation in advance. Doing this helps avoid resorting to what is just left in the fridge. People wanting to take up the keto diet must also be resourceful enough in coming up with their own meal plans based on leftovers from the night or the previous meals before. Leftover meals from the keto meal plan would understandably have the same macros content. Being resourceful in reusing them would prove to be beneficial not only to the diet plan itself but also for the budget conscious dieter.

All in all, the ketogenic diet is an exciting and sometimes challenging sort of diet. But with careful meal planning, sticking to the said plan, and focusing your energy on achieving your goals. Be it weight loss, increased energy and better metabolism, the ketogenic diet can prove highly beneficial if properly followed and accomplished as planned.

With effective keto meal planning, it can be easier to pull off and accomplish as it requires less monitoring of frequency of meals.

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