After I finished my series on the Ketogenic diet, I had some readers asking about keto meal planning. I tend to eat a lot of the same foods while on keto because I know how they fit into my macros, so rather than a “meal plan”, this is just a general guideline of the types of food I eat in a day (including some keto-friendly recipes I love!)
Keep in mind that everyone’s calorie and macro goals vary and yours will likely be different than mine. (You can calculate your macros here.) But hopefully, this post will still be a good starting point.
Since I am doing intermittent fasting, I skip breakfast. Black coffee is acceptable, though. (And usually necessary! #momlife)
Typical lunches for me are a salad (with extra cheese and full-fat dressing) or a snack plate, which is some combination of cheese, hard-boiled eggs, nuts, and lunch meat (salami is one of the best for keto). On occasion, I do eat a more filling lunch (ie: leftovers from dinner the night before, or something on the go), and skip the afternoon snack.
When I eat a light lunch, I have plenty of calories for an afternoon snack. For me, this is usually a decaf coffee with heavy cream and sugar free syrup, a hard-boiled egg, and a serving of nuts. (You can see why one of the things I disliked about keto is a lack of variety in my meals…lol)
Dinner is often a plate of meat and veggies, with extra fat from cooking in ghee or adding grass-fed butter. Some of my favorite meals include:
- Keto everything bagels with cream cheese and bacon or lox
- Bacon Swiss burgers wrapped in lettuce
- Fathead pizza
- Bacon wrapped jalapenos with a side of avocado, guacamole, or ranch dressing
- Garlic Parmesan Zoodles and Meatballs
I also use low-carb tortillas for all sorts of things, like fajitas, breakfast tacos, and wraps. Each tortilla does have some net carbs, so you can’t go crazy with them, but they have been a lifesaver for me.
I start fasting after dinner, and don’t eat again until lunch the following day, so no midnight snack here. Obviously, if you’re not fasting and have room for more calories, you can eat again later in the evening.