Meal planning matters– a lot! But does the Keto meal plan for 30 days really work? How will you do it? Meal planning is of utmost importance when on a ketogenic diet, a high-fat low-carb diet that makes the body more efficient in burning fat for energy. By eating the right foods for each meal time, the body can go into ketosis effectively leading to tremendous positive results. It also saves time, money and effort from going to-and-fro the store or clamoring around your kitchen wondering what to prepare.
When kickstarting a 30-day Keto meal plan, these ingredients below are highly suggested to be kept in your kitchen pantry. Most of the menu to prepare will likely make use of these ingredients.
- Bulletproof Coffee (add High Fat Coffee Creamer for more kick)
- Goat Meat Box (can be replaced with pork or beef, your choice)
- Keto Dressings and Sauces
- Coconut Oil
- Coco Flour
- Almond Flour
- Olive Oil
- Natural Cacao Powder
- Eggs (best bought fresh on a per week basis)
Keto Meal Plan for 30 days
To be more effective, a 30-day meal plan is highly recommended for Keto dieters. This will guarantee that one consistently trudges the correct path in terms of macros and food groups in stimulating ketosis in the body.
Start slow and steady by keeping your meal plan as simple as you can. Shifting to a low-carb high-fat diet can be challenging. Not only will you be going out of your comfort zone, it will also cause a huge shift in your system including that of your tastebuds. This is also when “keto flu” wrecks havoc to your body with the onslaught of mind fogginess, headaches, and fatigue. So, if you’re not fond of hydration, this week should also be focused on drinking more water and increasing sodium intake. You’ll be peeing a lot during this time, too. So start when you have no travel plans and have plenty of time to go through the following proposed menus of the day.
Breakfast. Go for quick and easy yet tasty. You may want a meal that offers leftovers so you don’t have to cook each morning for the whole week. Simply divide the portions for 7 days and have it reheated the morning after. Sample meals: Breadless sausage breakfast sandwich, breakfast cups, frittata with spinach, mushroom or vegetable omelet, and so on. Of course, you can always go for Keto cereal or smoothie, or good ol’ bacon and eggs straight off a wok.
Lunch. Stick to salad and meat or oily fish like Salmon at lunch. Slather your meal with high-fat sauce or dressings. Think: smoked salmon and avocado plate, roast beef and cheddar plate, crab meat and egg, goat cheese salad with balsamic butter, pork chop with sauce, goat curry, and so on.
Dinner. Go for leafy greens sprinkled with meat. A thin slab of goat’s meat sprinkled on spinach then, topped with your choice of Keto-friendly dressing will do. Remember- keep it high on fat and not too much on protein.
Note: Steer clear of keto flu by drinking a cup of bouillon at least twice a day.
Give yourself a pat in the back if you’ve reached this stage. You’ve finally passed the challenges in Week 1 and have finally broken through a new level this week. Just like last week, keeping your meal plan simple and doable in just a few minutes will make it easier for you.
Breakfast. It’s time to add coffee or tea to your breaky. Ketoproof coffee means adding coco oil, heavy cream and ghee (or plain butter) to your morning concoction. Getting used to this coffee concoction will take a while but you’ll survive it– and for good reasons: fats! Menu to go along with your coffee or tea: bacon and eggs, keto pancakes with whipped cream and berries, egg muffins, cured salmon with scrambled eggs and chives, etc.
Lunch. Like in week 1, the key here is to keep the menu as simple as you can. Go for leafy greens slathered in high-fat dressings. Pair this up with meat or fish or poultry slathered in rich thick fat-hogging sauce. You can also try packable menus for work: keto fish cakes, 20-minute meatballs, bacon and olive quiche, keto radish tortilla espanola, taco salad, and so on.
Dinner. Still on simple terms, go for veggies with meat or fish or poultry. The key is to add high fat dressing or sauce. Even a simplistic steamed asparagus can become a high-fat meal when slathered with butter or ghee. Spinach, lettuce, broccoli or kale sprinkled with crushed bacon then, slathered with your choice of dressing will make dinner a grand keto affair.
Now is the perfect time to fast. Experts suggest keeping 12 hours of fasting or keeping at least 10 hours between breakfast and dinner. Fasting allows the body to break down extra fat revving up ketosis.
Breakfast. Eat like a king or queen for breakfast. This means go full throttle on your meal plan. Double that ketoproof coffee or tea to make you feel more full up to dinner. Add a keto muffin or a fat bomb to your routine. Drinking water is also highly recommended when on fasting mode to prevent dehydration.
Lunch. Drink up! Water is your BFF when fasting for lunch. At around 2pm, your usual cravings will be kicking your gut literally. Always have a water canister handy to suppress the urge to grab a cookie or something.
Dinner. Stick to the usual meat-vegetables-poultry-fish and high fat dressings or sauces. Using your coco flour or almond flour, you may also whisk in a slice of keto bread to the mix. A low-carb dessert can also be enjoyed at this time. A relief to those born with a sweet tooth!
Note: Can’t take fasting? Repeat Week 1 but try to cut down your macros for more effective results.
No breakfast. No lunch. It’s fasting revved up for Week 4. Water is still a darling at this time and so is ketoproof coffee or tea. Dinner is a little less stickler with protein-rich menu and hearty snacks. You may even eat copious amount of dessert to make you feel full until tomorrow. Don’t forget– high fat sauces and dressings.
Breakfast. Plain and simple– ketoproof coffee or tea. Of course, water.
Lunch. More water. Experts also suggest drinking bone broth if there’s any to keep hunger pangs at bay. With no breakfast and lunch, your main concern should be focused on hydration.
Dinner. Go the extra mile at dinner time. But when the dinner bell starts ringing, you may want to break your fast with a fat bomb or a snack of nuts and seeds. After half an hour, eat to your heart’s content.
Note: Still can’t fast? Tweek Week 2 a bit by lowering your daily macros.
Breakfast. Still ketoproof coffee or tea. Pair this up with plate of bacon and eggs with asparagus on the side, bacon and muffins, vegetable omelet, or just bacon. Remember: water.
Lunch. Go for easy to pack lunch when working or enjoy scrumptious keto-friendly ones when at home. Think: unstuffed cabbage soup, cheesy Mexican skillet, creamy parmesan pork or lamb chops, roasted broccoli, keto pizza, and so on.
Dinner. Repeat– vegetables and meat or poultry or fish. Slather with high-fat dressing or sauces.
Breakfast. Ketoproof coffee or tea + scrambled eggs or mushroom omelet or bacon and eggs. Of course, water!
Lunch. Sample menu: Keto Asian beef salad slathered in rich dressing or Avocado-bacon-spinach-goat cheese salad.
Dinner. Sample menu: Keto pesto chicken casserole, Smoked salmon plate, Keto meat pie, or Keto tortilla with ground beef and salsa. Leche flan or creme caramel for dessert, anyone?
Think you can survive this keto meal plan for 30 days? There’s no harm in trying something as beneficial to your health as a ketogenic diet. With the right foods and mindset, you can finally shake off that extra flab, cut on blood-sugar level and even delay aging. So what are you waiting for? Start now!