Keto Meal Planning

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Living keto can help unlock your body’s true potential but it can take some planning, meal planning that is. Learn to craft a perfect keto menu and why it’s important with this helpful guide!


What Makes a Meal Keto?

To put it very simply, a keto diet is all about low carbs, high fat, and requisite protein intake. To stay on the keto meal plan you should be building meals on a daily plan that consists of up to 80 percent fat, up to 30 percent protein, and no more than 10 percent carbs. 


Obviously, those numbers make more than 100 percent, so there is some wiggle room. You can have a day that is higher in protein and lower in fat as long as you don’t exceed these maximum numbers. Just always remember to watch your carbs and never exceed the max carb intake to stay on track.


Why Meal Planning Matters in Keto Lifestyle

Meal planning matters for everyone with a busy lifestyle, but it’s especially important for anyone eating keto. You have to put some thought into your meals, so it’s often easier to carve out a little time each week to write a menu or premake some meals. 


Example of One Day’s Keto-Friendly Meals

If you need a little inspiration to get started planning your week’s meals take a look at this example of a day in the keto life. All of these meals and snacks are keto friendly and the menu is designed to be easy, affordable, and delicious!


Breakfast: Sausage and egg breakfast sandwich minus the bread; instead, use two sausage patties to sandwich your favourite style of egg. Make the breakfast sausage patties in advance and reheat the extras throughout the week.


Snack: A peanut butter and avocado smoothie. Blend together peanut butter, frozen avocado, milk (of your choice), and ice. Customize it with cocoa powder or stevia.


Lunch: Cucumber subs. Hollow out a cucumber and use it as the sub roll for your favourite deli sandwich. You can make these ahead for up to 2 days’ lunches.

Snack: Zucchini chips; choose commercial or make your own. 

You can also hard-boil eggs days ahead and have them as a snack or quickly make this Healthy Spinach Egg Salad for lunch


Dinner: Grilled steak skewers with feta crumbles. Save the extra steak for lunch later in the week. You can try this Easy Tender Garlic Steak Bites Recipe or Juicy Steak Kebabs if you are looking for options. 

Your main focus should be on reducing carbs while increasing your fat intake. The lower the carb intake, the easier it is to reach your goals. Make it as simple as possible.

If you have been thinking about trying the keto diet, consult with your Doctor first because Keto is not meant for everyone. If your Doctor gives a thumbs up, you will be starting a journey that will be tough in the beginning but after several days/weeks, you will be full of energy and be able to live a healthy fulfilling life.

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