Almond Crusted Chicken Parm Recipe
Nutrition: 580 Calories, 42 grams fat, 14 grams carbohydrates, and 38 grams protein.
Chicken parmesan is a delicious classic crowd-pleasing recipe that is insanely easy to meal prep ahead of time. This keto diet-friendly recipe is no different. Make this keto chicken parmesan recipe with two surprisingly small, yet major tweaks.
Canned Or Spray Cheese
The USDAs listed macros for spray cheese 81 calories, 6 g of fat, 2 g of carbs, and 5 g of protein per oz could probably fit into your keto diet. The problem: Its heavily processed cheese that isnt really, well, cheese. These contain a lot of stabilizers, fillers, and oils that dont provide much nutritional benefit. All youre doing is adding additional gunk that your body doesnt recognize, and that can lead to inflammation, says Wagner. Inflammation is tied to many health conditions, including cancers, infectious diseases, and autoimmune disorders, according to past research so this type of cheese is one to skip.
Your 3 Day Keto Kickstart Meal Plan & Keto Faqs
Already in ketosis but not losing as quickly as youd like, or stuck in a stall? The wildly popular and effective Keto Egg Fast Diet Meal Plan below has helped thousands of people lose up to 10 pounds in just five days while eating delicious Fettuccini Alfredo, snickerdoodle crepes, and salted caramel custard! Be sure to join our to get support, encouragement, and have your questions answered by seasoned egg fasters!
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What To Keep In Mind When Creating Your Ketogenic Meal Plan
If youve decided to move forward in trying the keto diet, you will want to stick to the parameters of the eating plan. Roughly 60 to 80 percent of your calories will come from fats. That means youll eat meats, fats, and oils, and a very limited amount of nonstarchy vegetables, she says.
The remaining calories in the keto diet come from protein about 1 gram per kilogram of body weight, so a 140-pound woman would need about 64 g of protein total. As for carbs: Every body is different, but most people maintain ketosis with between 20 and 50 g of net carbs per day, says Mattinson. Total carbohydrates minus fiber equals net carbs, she explains.
One thing to remember: Its easy to get kicked out of ketosis, says Mattinson. Meaning, if you eat something as small as a serving of blueberries, your body could revert to burning carbohydrates for fuel rather than fat.
Week 1 Ketogenic Diet Macros
For week 1 of keto, I recommend keeping it very simple in order to get your body used to running without an influx of carbs. So for this week don’t worry about calories, portion sizes or whether you’re in ketosis. This week is just about training you to avoid starches and sugars and training your body to run off fat rather than sugar.
Every meal does not have to be in balance, but the proportions should be close to these at the end of the day.
These macros will become important later in the diet, but don’t worry about them for week 1.
Let me repeat this. Do NOT WORRY about macros during your first week. It can become overwhelming really quickly.
If you must calculate macros, here is my free keto macro calculator for you to use
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Choose Your Cuts Of Meat Wisely
Theres a wide distribution of meat prices, with factors such as where you live, where you shop, the cut of meat, and the type of meat affecting the price tag. Youll want to pay attention to those dollar signs and be strategic.
Similarly, bone-in pork chops are more expensive compared with a pork shoulder roast , especially since with the former option youre paying for the weight of the bone.
Chicken thighs are also generally one of the more budget-friendly meats you can buy theyre a steal at $1.96/lb at Walmart when compared with a boneless skinless breast at $4.64/lb.
Lunch Keto Diet Meal Plan
In our house, lunch is often leftovers. However, when following the ketogenic diet, you may need something different. On this printable keto diet meal plan, I am including some lunch ideas from our list of keto lunch recipes. The goal is to make this a convenient lunch option for you.
Monday: Broccoli and Quinoa Salad
Tuesday: Broccoli and Quinoa Salad
Wednesday: Loaded Chicken Salad with cheese crisps or vegetables
Thursday: Loaded Chicken Salad with cheese crisps or vegetables
Friday: Cheeseburger Soup
Sunday: Keto Zucchini Bites
Recipes needed for keto lunches:
Broccoli and Quinoa Salad from Premeditated Leftovers
Loaded Chicken Salad from Buns in My Oven
Cheeseburger Soup from Its a Keeper
Keto Zucchini Bites from Stockpiling Moms
Also Check: Hello Fresh Low Calorie Recipes
How To Start Keto: Diet Plan Week 1
- Cut out high glycemic foods like bread, pasta, and rice, but believe it or not, because there are so many great substitutions you won’t miss these starchy foods. And by substituting these foods with high fat low carb foods, you won’t get hungry.
- Eat lots of non-starchy veggies like cauliflower, broccoli, and green leafy vegetables.
- Your proteins will be moderate, with only 15 to 30% of your total intake coming from healthy proteins like chicken, beef, fish or tofu.
- Fats will make up the rest of your daily intake. These should come good fats like nuts or nut butters, olive oil, avocados, and cheese. Here are some of the low carb fruits, vegetables, and nuts you can eat on keto.
Keto Meal Plan Frequently Asked Questions
What exactly is a ketogenic diet?
The ketogenic diet is based on a metabolic process called ketosis, which happens when your body does not have enough glucose for energy, so it burns fat instead.During ketosis, chemical molecules called ketones are produced in the liver when fat is burned, and they are sent into your bloodstream to be used as fuel for the brain, muscles, and tissues. The keto diet deliberately reduces carbohydrate intake to encourage the body to burn fat instead.
Ideal Macros for a Ketogenic Diet
The keto diet is a low-carb, moderate-protein, and high-fat plan, which usually breaks down into the following daily percentages: 60 to 75% of calories from fat 15 to 30% of calories from protein 5 to 10% of calories from carbs
What do you eat during the first week of Keto?
Meat, vegetables, cheese, nuts, and other dairy products are a great way to get started. Limit fruits to 2x day.
What fruits can you eat on keto?
Fruits are naturally high in sugars, so they should be eaten sparingly. Some fruits are lower in natural sugars and are easier to fit into your macros. Generally, berries such as strawberries, blueberries, blackberries, and raspberries are a good option when you’re living a low carb lifestyle.
How long does it take to start losing weight on keto?
The first week is mainly water loss. But the more you have to lose, the faster you will lose. If you only have a little to lose, it may take a few weeks to start seeing real weight loss.
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Favorite Website For Clinical Trials
From the National Institutes of Health, this government website lists all the ongoing and completed trials involving the keto diet. Use it to stay up-to-date on the potential newest applications of keto, as well as trials that may be currently recruiting for participants in your area.
Sheet Pan Sausage And Eggs
Nutrition: 290 Calories, 21 grams fat, 6 grams carbohydrates and 20 grams of protein.
If you are looking for a quick and easy meal prep recipe for your breakfast that is both keto and easy to prepare, you’re in luck, because this recipe was made exactly for you. Use this as a blueprint for any frittata-like breakfast option – change the toppings each week to avoid meal prep burnout!
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Building Your Keto Diet Plan
Now that we know what keto diets do and what foods you can eat, we can put together your ideal keto diet plan!
If you want a keto cookbook you can fall back on for keto recipes, keto snacks, and other keto meal ideas, check out the Ketodietrules keto meal plans.
Heres a sample menu of what a full days meals might look like:
- Keto Breakfast: Steak salad with avocado, bell peppers, and lime dressing
- Keto Lunch: Steak salad with avocado, bell peppers, and lime dressing
- Keto Snack: Tuna salad with olive oil, celery, and dill
- Keto Dinner: Baked salmon over a bed of zoodles
Its as easy as mixing and matching the above keto-approved foods in ways that you enjoy!
How about steak grilled in olive oil with a side of roasted veggies?
Perhaps you can have chia seeds with your Greek yogurt.
Make a delicious grilled cheese with your low-carb keto bread.
The possibilities are endless!
Be sure to make liberal use of your spice cabinet to add great flavor to your meals.
Cinnamon, cumin, turmeric, lemon pepper, and garlic salt are all excellent additions.
Its that easy!
One thing to be aware of as you begin your keto diet plan is the keto flu.
This is a set of symptoms caused by the initial stages of ketosis that mimic the common flu.
However, dont worry youre not actually sick, and these symptoms will pass quickly as your body becomes accustomed to your new ketogenic meals, and you should begin to notice changes to your weight and energy levels in as little as a week or two.
Week 3 Free Keto Meal Plan
Youve finished 2 weeks of Keto recipes and now you are ready to start Week 3! For the past 2 weeks, Ive told you that you can switch around recipes as much as you want, which is still true this week as well.
However, your goal this week is to experiment with new Keto recipes. Try a recipe that is unlike any recipe youve tried before. Cook a protein that youve never cooked before. Try a spice youve never tried before.
You never knowyou might just find that you like a recipe that you never even knew existed!
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Keto Chocolate Ice Cream
This keto-friendly chocolate ice cream delivers! The egg yolk-based custard is the key to its full-bodied creaminess, while good-quality cocoa powder insures a rich chocolate flavor. We tested various keto-approved sugar substitutes and found some to be gritty or simply too sweet. Stevia adds just the right amount of sweetness without changing the texture. Take care not to over-churn, to avoid graininess.
Get the Recipe: Keto Chocolate Ice Cream
Customizing Your Keto Menu Calories
If youve found this meal plan but you need a higher calorie intake, here’s how to make this fit your calorie goals.
If you need extra food, all you need to do is multiple portions to match your calorie needs.
For example, if you need 1800 calories per day, youll need to increase portions by 33% or a factor of 1.33 .
Just multiply all ingredients by a factor of 1.33 and your set! If you consume a 2,000 calorie diet, then simply multiply by 1.66 .
Because some of the higher fat foods may contain a small amount of carbs, if you need to increase your fat intake, I suggest doing so by adding extra teaspoons of an unsaturated oil of your choice, or by adding any high fat sauce you’d like. Remember that oil is pure fat , but it is also a high-calorie food!
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Simple Keto Chile Recipe
Nutrition: 440 Calories, 25 grams fat, 11 grams carbohydrates, and 36 grams of protein.
Classic chili recipes are usually bean-heavy, and unfortunately, beans are starchy vegetables that are not so keto-friendly. To make a simple low-carb chili recipe, drop the beans and purchase more meat than you would normally. You can also mix in some low-carbohydrate vegetables such as cauliflower, zucchini, or cabbage!
Keto Sides & Dressings
Most dressings are loaded with sugar and carbs, and most sides contain potatoes or some other carb heavy veggie. Weve found a couple really delicious recipes below. Try them and find out that keto friendly doesnt have to mean boring or bland.
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Low Carb Oatmeal Recipe
Nutrition: 450 Calories, 32 grams fat, 9 grams carbohydrates, and 19 grams protein.
Preparing low-carb and gluten-free oatmeal is simple, swap out the starchy oats for keto-friendly nuts and seeds! We’ve crafted this oatmeal substitute recipe with hemp seeds, flax seeds, and chia seeds cooked in coconut milk and flavored with vanilla and cinnamon.
Keto Breakfast Recipes To Start Your Day
If youre a newbie planning your weekly keto diet menu, make the meals as easy as possible. A keto breakfast, for example, can take advantage of many classic breakfast foods, including eggs, bacon, sausage, and ham. Eggs are real winners in the keto world. Theyre extremely versatile, easy to cook, and have just half a gram of carbs but 6 g of protein and 5 g of fat.
Eggs have a lot of vitamins like vitamin A, B complex, D, K, E, calcium, and zinc, says Ryan Weaver, a personal trainer and keto enthusiast. Thats why eggs are an excellent choice for breakfast when you follow the keto diet. To avoid getting bored, you can try different ways of preparing the eggsboiled, fried, or baked. Also, you can combine the eggs with different foods like bacon, ham, cheddar cheese, butter, mayonnaise, so you get a different recipe each day although using the same main ingredient.
Egg-celent keto breakfast options include:
- Frittatas and quiches
- Omelet with sautéed spinach, mushrooms, sun-dried tomatoes, and goat cheese
- Eggs scrambled with cream cheese, bell peppers, and spinach
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Keto Poached Salmon With Green Goddess Sauce
This elegant dish is full of healthy fats, and though it seems fancy, it’s really simple–especially with the make-ahead sauce that’s bursting with fresh herbs. A salmon skin “chip” on each plate adds some fun texture and a little something different.
Get the Recipe: Keto Poached Salmon with Green Goddess Sauce
Join A Meat Share To Nab Deals On Beef Pork And More
Depending on where you live, there may be local farms or butcher shops that offer the chance to purchase a whole, half, or quarter cow, says Nasar. The upfront costs are higher, but its a great way to buy in bulk and save a serious amount on the per-pound price. For instance, one farm raising grass-fed cattle in Wisconsin lists a quarter cow at $3.65/lb including a processing fee, the total can be upwards of $800. Whats more, if youre interested in buying more environmentally friendly sources of meat, you can save money by making the investment in one of these meat shares and even getting it sent to you if there are no farms nearby that have this offering. For instance, an online subscription company that offers 100 percent grass-fed, humanely raised meats, Primal Pastures, says a whole beef share will cost $3,000, which is 300 pounds and saves $5/lb on their typical beef prices. Plus, youll get a range of cuts that will inspire you to get creative in the kitchen.
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Keto Broccoli Cheese Bites
These keto-friendly bites are filled with vegetables and protein thanks to an abundance of broccoli and almond flour, but they are straight-up indulgent when served with ranch dipping sauce that is also keto-friendly. We keep the cayenne optional here but be sure to include it if you want the bites to have a little kick.
Get the Recipe: Keto Broccoli Cheese Bites
Fully Loaded Breakfast Parfait Recipe
Nutrition: 340 Calories, 33 grams fat, 12 grams carbohydrates, & 14 grams of protein.
This is another simple but highly delicious meal prep recipe that takes no time to make and can be stored in the fridge as a quick grab-and-go breakfast option. Enjoy the balance of the yogurt’s tartness, mixed with the sweetness of the berries and the crunchiness of the nuts.
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Ketogenic Diet For Diabetes: Benefits Risks Tips And More
In terms of weight loss, you may be interested in trying the ketogenic diet because youve heard that it can make a big impact right away. And that may be true. Ketogenic diets will cause you to lose weight within the first week, says Mattinson. She explains that your body will first use up all its glycogen stores . With depleted glycogen, youll drop water weight. While it can be motivating to see the number on the scale go down , do keep in mind that most of this is water loss initially.
One downside to the ketogenic diet for weight loss is that it’s difficult to maintain. Studies show that weight loss results from being on a low-carb diet for more than 12 months tend to be the same as being on a normal, healthy diet, says Mattinson. While you may be eating more satiating fats , youre also way more limited in whats allowed on the diet, which can make everyday situations, like eating dinner with family or going out with friends, far more difficult. Because people often find it tough to sustain, its easy to rely on it as a short-term diet rather than a long-term lifestyle.