Confused How to Start a Keto Diet? Here’s the Menu Draft That You Can Follow!

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ketogenic diet meal planner

Looking for a ketogenic diet meal planner? The application of a diet high in fat and low carbohydrates actually already existed first. In the past, such a diet was applied to people with epilepsy to prevent and cure seizures. Did you know what the diet was? Is a keto diet (or so-called ketogenic diet) which recently re-popular because it can lose weight quickly without the need to consume drugs or supplements?

This diet applies a diet high in fat, medium and low carbohydrate proteins that help the body enter the ketosis phase. This ketosis phase changes the way the body uses energy fuels so that the burn is ketone (an acid made when the body starts using fat to produce energy). Then if you want to go on this diet, what ketogenic diet meal planner should be followed? What foods can be consumed?

Ketogenic Diet Meal Planner And The Food Sources

Dr Ax in its website mentions some foods that are recommended during keto diet, among which are healthy fats like saturated fat, MCT oil, palm fruit, olive oil, linseed oil, macadamia, avocado oil, butter, lard, chicken fat, duck fat. Proteins such as meat from grazing animals (cattle, goats, sheep), poultry (chicken and duck), animal organs, egg yolks, fish. Non-starchy vegetables such as green vegetables, vegetables crosses, spices, little vegetables high in carbohydrates. Fruits that contain high fat such as avocado. For snacks, which can be consumed are boiled eggs, vegetables with home dressing, avocado with smoked salmon, minced meat wrapped in lettuce. Spices that can be used include apple vinegar, mustard without sugar, spicy sauce, spices. And drinks that can be consumed is water, coffee and tea without sweetener.

In addition, there are also foods that can be consumed but only occasionally, including high-fat milk such as cow’s milk and high-fat goat, high-fat cheese. Medium-floured vegetables such as sweet beans, artichokes, okra, turnips, carrots, beets, sweet potatoes, potatoes. Grains and nuts such as chia seeds, flaxseed, sunflower seeds, pumpkin seeds, lentils, hummus, soy products, peanut butter, butter grains, beans, red beans, almonds, walnuts, cashews, pistachios. Then for fruits that can be consumed is a kind of berry fruit such as blueberries, strawberries, raspberries, and blackberries. Snacks that can be consumed like a smoothie protein, olives, 1 tablespoon peanut butter, a handful of nuts, vegetables with melted cheese on top. Spices that may be used include unsweetened tomato sauce, sour cream, mustard, spicy sauce, lemon/lime juice, soy sauce, salad spice, pickles, and stevia. While drinks include fresh fruit and vegetable juices, unsweetened coconut milk or almonds, water with lemon or lime juice.

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Meanwhile, foods that are forbidden to consume are sugar-based foods like all kinds of sugar, syrup, honey and agave. Foods containing flour such as oats, rice, wheat, quinoa, pilaf, corn and all corn products. Processed foods like crackers, chips, pretzels, sweets, cakes, pancakes, waffles, oatmeal, and cereals. Then for banned sweet drinks are soda, alcohol, coffee and tea (with sweetener), milk and sweet milk products, and sweetened fruit juice.

That’s the recommended foods and drinks, should only be consumed occasionally, and that is prohibited when you go keto diet. You can combine the above foods (except forbidden food) to make a daily diet.

Ketogenic Diet Meal Planner For 7 Days

For those of you who are still newbies and confused what to eat during keto diet, here is a menu plan that you can follow for a full week. You can also change the menu according to your taste, as long as you keep the nutritional proportions!

If you have obesity and your ideal weight should weigh 50kg then you live with the amount of protein you should eat at 1 gr per day. 50×1 = 50gr the number of calories contained in protein and fat is 4 cals / gr then the number of calories that enter your body through a protein that is equal to 200 cals. If you limit the fat intake in your body by 30 gr then your caloric intake increases 120 cals. To calculate the amount of fat that enters your body by adding calories of protein and fat that produce 320 cals minus the ideal daily calorie you should be at 1800 cal. Then, the result is 1480 cal. To get the amount of fat that must enter in your body in gr units you only need to separate it with 9 then the result is 164gr / day. The conclusion of the food that must be included for your ideal weight is 50gr protein + 30 grams of carbohydrates +164 grams of fat per day.

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Days Breakfast Lunch Dinner Snack
1 Bacon, eggs, and tomatoes Chicken salad with olive oil and feta cheese Salmon with asparagus cooked and butter cheese
2 Eggs, tomatoes, basil leaves, and goat cheese omelets Milkshake almond milk, peanut butter, chocolate powder and stevia Meatballs, cheddar cheese and green vegetables A cup of beans
3 Milkshake Shrimp salad with olive oil and avocado Chopped beef with parmesan cheese, broccoli and salad Strawberry and creme
4 Omelets with avocado, salsa sauce, peppers, onions, and spices A handful of nuts and celery sticks with guacamole and salsa sauce Chicken filled with pesto sauce and cream cheese, with vegetable companion 2 boiled eggs
5 Sugar-free yogurt with peanut butter, chocolate powder and stevia Sauté the meat and vegetables stir fried with coconut oil Burger (bun-less) with ham, egg, and cheese Black chocolate
6 Omelet ham and cheese with vegetables Chunks of ham and cheese with beans White fish, eggs and spinach fried in coconut oil Low-carb milkshakes with almond milk, cocoa powder and peanut butter
7 Fried eggs with bacon and mushrooms Burgers with salsa, cheese and guacamole sauce Steak and eggs with salad as a companion High-fat yoghurt peanut butter and chocolate powder

Read This: Ketogenic Diet Mayo Clinic

How, not difficult is not it? You can try it yourself at home. Or if you’re lazy, you can order a special food catering for keto diet, although usually catering such a price is expensive. But everything comes back to you. That’s a ketogenic diet meal planner you can follow. Good luck and hopefully your keto diet works!

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