Keto meal plans are more than bacon, eggs, and a side of heavy cream.
For many, macro tracking and the keto meal plans mean successful weight loss. It can also be a solution to nagging health problems, like poor blood sugar control.
When you make the switch over to a keto diet, the focus is on protein-rich foods that are high in healthy, unprocessed fats. Likewise, you want to be sure to avoid starchy foods and added sugar while including plenty of bright, non-starchy vegetables.
For example, your keto diet might include:
- Meat such as grass-fed beef, lamb, poultry, and wild-caught seafood
- Eggs from pastured hens
- Leafy greens such as spinach, kale, beetroot tops, lettuce leaves
- Above ground vegetables like broccoli, cauliflower, and brussels sprouts
- Full fat dairy such as cow and goat cheese, cream, and butter
- Nuts and seeds such as almonds, macadamias, walnuts, and pumpkin seeds
- Peanut butter
- Avocado, tomatoes, and sour berries like raspberries, blackberries, blueberries, and cranberries
- Non-sugar natural sweeteners such as stevia, erythritol, and xylitol
- Cooking fats like coconut oil, virgin red palm oil, tallow, lard, and extra virgin olive oil
A keto meal plan might include a breakfast hash made with ground turkey and mushrooms browned in bacon fat and caramelized onions. For lunch, you might have a cobb salad filled with hard boiled eggs, ham, and crisp leafy greens. Dinner might include cauliflower, fennel, and sausage roasted together and serve with a side of ranch dressing.
What a day of keto looks like
While fat will make up most of your diet, some fats keep inflammation at bay while others stoke the inflammatory fires. When choosing animal fats or shopping for fatty cuts of meat, source your food from well-raised animals that have seen open pasture. Fat from happy animals tends to be lower in pro-inflammatory omega 6 fat and higher in anti-inflammatory omega 3 fat.
Likewise, choose wild-caught fatty fish such as salmon, sardines, herring, and mackerel that are high in long chain omega 3s.
When tracking macros, make fat 75% of your daily intake.
What to eat:
Tallow, lard, ghee, schmaltz, duck fat, coconut oil, unrefined palm oil, foie gras, beef marrow, fatty fish, egg yolk, avocado, avocado oil, olives, olive oil, macadamias, and brazil nuts.
Meat lovers, before you pat yourself on the back for enjoying a big bowl of slow-cooked pork, know that too much protein reduces the production of ketones and increases the production of glucose. On a keto diet, this is the OPPOSITE of what you want.
At the end of the day, fat rules. Not protein. So choose fattier cuts of meat and fattier nuts, like almond or macadamia. And serve that with a side of fat.
When tracking macros, aim for roughly 25% protein.
What to eat:
Sugar-free bacon, ground lamb, almond butter, chicken thighs (instead of the less fatty breast), chicken liver, chicken wings, ribeye steak, beef tongue, ground beef, pork belly, pork cheek, confit duck legs, wild-caught salmon, herring, and mackerel.
If you’re in the game for weight loss, veggies are your friend. And not for the reasons you may think.
It’s true that a vivid splash of color from veggies makes your plate beautiful. Their flavors have the power to dress food up, giving a snap and a little extra flair on your palate. But the real reason veggies can tip the scales and make you feel awesome have to do with your gut microbes.
The short and sweet of it is that some microbes harvest energy from food more efficiently than others. Meaning if you have two identical bites of food, the fatty microbes will harvest more calories from their bite. And fibrous plant foods tend to feed the bugs in your gut.
On a ketogenic diet, choose vegetables with lesser carbs, like leafy greens. And if you decide to eat a starchy veggie, eat less of it.
Around 5% or 15g to 30g of net (minus the fiber) carbohydrates.
What to eat:
Cruciferous vegetables tend to be a safe bet. Also: hardy greens, lettuces, and above-ground vegetables. This includes kale, spinach, arugula, baby greens, cabbage, collard greens, broccoli, cauliflower, zucchini, and mushrooms.
What if your whole family isn’t keto?
If the rest of your tribe enjoys carbs without counting, you can use the Real Plans app to access ALL of Real Plans recipes at any time without changing your plan.
As a subscriber, you have the ability to refine your settings, excluding certain food groups or ingredients until your plan is perfect. Real Plans will then create a realistic meal plan that suits everyone’s needs.
Our keto recipes are contributed by:
Fun and tasty recipes from Award-winning cookbook author and iconic paleo blogger, Michelle Tam.
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