Beginner's Guide to Simple Ketogenic Meal Plan

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Okay, out of being enthused with all the research I did about the ketogenic diet, I tried incorporating a few keto-friendly meals into my daily routine. I find myself thinking, “Yes, this is delicious and easy to prepare! I can actually do this!” If just like me you are just beginning your keto journey and you are looking for a simple beginner’s ketogenic diet meal plan, you have come to the right place.

As you know, being on keto diet means you have to get rid of all the sugar or carbs in your body to reach ketosis. Ketosis is the state wherein your body runs on fat. It is important to remember that this does not happen overnight. And you cannot expect results if there is no consistency.

Now, the next question posed is: How long should I be on the ketogenic diet before I reach ketosis?

The answer: You could reach ketosis as early as the second day to the seventh. Progress varies because it depends on your body type, physical activities, and your diet. If you want to speed things up, try to exercise on an empty stomach, strictly consume only 20 grams of carbohydrate or less, and be watchful of your water intake.

What Are the Signs of Ketosis?

 Bad breath

This one I am not looking forward to, but it is, apparently, a common side effect. This is caused by elevated ketone levels. We specifically blame acetone, a ketone that exits the body through urine and breath.

 Weight Loss

Fast weight loss can happen during the first week. People mistake this as fat loss, but actually, it is primarily stored carbs and water being used up.

 Appetite Suppression

A lot of people notice that they feel less hungry while on the ketogenic diet although exact reasons this happens is still unknown. Some suggest it may be because of increased protein and vegetable intake combined with changes in your body’s hunger hormones.

 Improved Focus and Energy

People often complain about mental lapses, exhaustion, and the feeling like they are coming down with something when they start the keto diet. This is called the “keto flu” and it is perfectly normal. However, long-term keto dieters have testified that their focus and energy has drastically changed for the better.

We must remember that when starting keto diet, our bodies are still adapting to burning more fat fuel instead of carbs. Once in ketosis, a large part of the brain will start burning ketones instead of sugar and this can take a few days or weeks. It is only natural that we experience temporary setbacks before we enjoy the fullness of the ketogenic diet benefits.

 Digestive Issues

As you know, being on keto diet means overhauling the kinds of food you eat. Constipation and diarrhea are common side effects in the beginning. They are temporary, but we must take note of the foods that may cause these.

 Insomnia

For new keto dieters, sleep may be elusive or interrupted for the first week or so, but this usually goes away in a matter of weeks.


Now that we know how long it usually takes for the body to reach ketosis, and the signs we have to watch out for to find out whether we have achieved it, I want to share with a 7-day simple keto meal plan you might want to try first. The following recipes are straightforward as they mostly contain salads and only need mixing or frying.

Super-Easy Grab & Go 7-Day Diet Plan


Reminders Before You Start:

  1. Prepare 4 servings or 2 pounds of slow-cooked meat. Cook the meat until tender. Store 2 servings in the freezer and keep the 2 other servings in the fridge.
  2. Pre-cook 1 serving or 150 grams of chicken thighs or turkey. Put it in an air-tight container and defrost each serving a day before needed by placing it in the fridge.
  3. Pre-cook 150-200 grams of salmon fillets or other fatty fish and place in an air-tight container in the fridge or freezer. Defrost a day before needed by placing it in the fridge.
  4. Fry some bacon and keep refrigerated and ready to eat.
  5. Boil some eggs and keep them ready for recipes or as quick snacks.
  6. This diet may not be for everyone. Feel free to tweak them in accordance to your preference or need. 

Day 1

Breakfast

Creamed coconut milk with nuts and berries

1/4 cup or 36 grams fresh or frozen blackberries, raspberries or strawberries

Handful almonds, 30 grams

1/2 cup or 120 grams creamed coconut milk- refrigerated 

pinch cinnamon (avoid sweeteners)

Lunch

Keto tuna salad


1 tin or 180 grams tuna - You can also use cooked chicken.

1 small head or 100 grams crunchy lettuce 

2 hard-boiled pastured eggs

1 medium or 15 grams spring onion

splash of lemon juice

pink Himalayan salt

2 tbsp mayo

Dinner


2 x One-minute egg muffin (divide everything into 2 cups and microwave for 1-2 minutes)

2 large pastured eggs

1/2 cup or 75 grams frozen spinach 

pink Himalayan salt to taste

Optional: crispy pastured bacon, pastured ham or smoked salmon with two cups of...

Green Salad:

2 cups or 60 grams crispy greens

1/2 or 100 grams avocado

1 tbsp olive oil

pink Himalayan salt to taste

splash of lemon juice


Day 2


Breakfast

Omelet from 3 large pastured eggs

1 tbsp ghee and pink Himalayan salt topped with 100 gram-slow-cooked meat (Remember the ones you prepared before we started the plan? Yep, that one.)

Eat with 1/2 cup or 70 grams Sauerkraut


Lunch

Quick avocado salad

1/2 or 100 grams avocado 

1 small head or 100 grams crunchy lettuce

2 hard-boiled pastured egg

1 medium or 15 grams spring onion

splash of lemon juice

pink Himalayan salt

Dinner

Pan-roasted pork chops with asparagus


1 medium or 150 grams pork chop seasoned with pink Himalayan salt, pan-roasted in 1 tbsp lard or ghee

1 large or 200 grams bunch asparagus, seasoned with salt and a splash of fresh lemon juice, pan-roasted in 1 tbsp ghee


Day 3

Breakfast


1 large pastured egg (any style)

1 package or 100 grams smoked wild salmon or pastured ham

1 tbsp ghee

1 cup or 150 grams braised spinach, 

pink Himalayan salt

1 cup berries

150 grams fresh or frozen blackberries. They have the least amount of carbs among all berries.


Lunch

Quick prawn & spinach salad

200 grams package raw prawns  pan-roasted on 1 tbsp ghee

2 cups or 60 grams fresh spinach or other greens such as chard, lettuce, rocket

1/4 cup or 30 grams green or black olives 

2 tbsp extra virgin olive oil

Cayenne pepper and pink Himalayan salt to taste


Dinner

Slow-cooked meat with lettuce cups

150 grams slow-cooked meat 

1 small or 100 grams head crunchy lettuce with...

Simple Tomato Salad:

1 cup or 150 grams cherry tomatoes 

1 medium 15 grams spring onion

1 tbsp freshly chopped basil 

1 tbsp extra virgin olive oil

Pink Himalayan salt to taste


Day 4

Breakfast


3 scrambled pastured eggs with a bunch of chives (or 1 small spring onion)

1 thick slice or 30 grams pastured bacon or ham 

1 tbsp ghee

1 large or 80 grams portobello or other mushrooms 

1/4 cup or 75 grams cherry tomatoes 

Eat with 1/2 cup or 75 grams braised spinach for magnesium boost 

Lunch

Quick salad with slow-cooked meat

The second batch of slow-cooked 150-gram meat you've prepared in advance

2 cups or 90 grams crispy greens such as iceberg lettuce, chard, spinach, etc. 

2 tbsp homemade mayo

Pink Himalayan salt to taste


Dinner

Pan-roasted trout or salmon with green beans

1 large or 200 grams trout or salmon fillet pan-roasted on 1 tbsp ghee

1 package or 200 grams green beans  roasted on 1 tbsp ghee

Splash of lemon juice

Pink Himalayan salt to taste


Day 5

Breakfast


2 scrambled pastured eggs with a bunch of chives (or 1 small spring onion),

2 thick or 60 grams rashers pastured bacon or ham

1 tbsp ghee

1/2 or 100 grams avocado with pink Himalayan salt 

Eat with 1/2 cup or 70 grams Sauerkraut 

Lunch

Quick avocado salad


1/2 or 100 grams avocado 

1 small head or 100 grams  crunchy lettuce 

2 hard-boiled pastured eggs

1 medium or 15 grams spring onion 

Splash of lemon juice

Pink Himalayan salt

1 tbsp extra virgin olive oil

Dinner

Slow-cooked meat with lettuce cups

150 grams slow-cooked meat 

1 small head or 100 grams crunchy lettuce with...

Simple tomato salad:

1 cup or 150 grams cherry tomatoes 

1 medium or 15 grams spring onion 

1 tbsp freshly chopped basil 

1 tbsp extra virgin olive oil

Pink Himalayan salt to taste


Day 6


Breakfast

Creamed coconut milk with nuts and berries

1/4 cup or 36 grams fresh or frozen blackberries, raspberries or strawberries

Handful or 30 grams almonds

1/2 cup or 120 grams creamed coconut milk- refrigerated

A pinch of cinnamon (avoid sweeteners)

Lunch

Quick chicken salad

1 serving or 150 grams cooked chicken thighs 

1 small head or 100 grams crunchy lettuce 

2 hard-boiled eggs

1 spring onion

Pink Himalayan salt

2 tbsp mayo

 

Dinner

Pan-roasted salmon or trout with braised broccoli

1 medium or 150 grams fillet salmon or trout roasted on 1 tbsp ghee

Pink Himalayan salt and pepper (black or cayenne) to taste

2 cups or 180 grams steamed or boiled broccoli, seasoned with a splash of lemon juice

1 tbsp extra virgin olive oil 


Day 7

 

Breakfast

2 large eggs 

1 thick slice or 30 grams pastured bacon or ham 

1/2 or 100 grams avocado 

1 cup or 150 grams braised spinach

1 tbsp ghee, pink Himalayan salt

Eat with 1/2 cup or 75 grams of berries, fresh or frozen blackberries 

Lunch

Avocado, bacon & spinach salad

2 thick or 60 grams pastured bacon slices 

2 cups or 90 grams fresh spinach or other greens such as chard, lettuce, rocket

1 avocado or 200 grams with pink Himalayan salt

1 tsp Dijon mustard

1 tbsp homemade mayo

Dinner

Pan-roasted pork chops with asparagus

1 medium or 150 grams pork chop seasoned with pink Himalayan salt, pan-roasted in 1 tbsp lard or ghee 

1 large or 200 grams bunch asparagus, seasoned with salt and a splash of fresh lemon juice, pan-roasted in 1 tbsp ghee 


Putting together an article has never made me this excited (and hungry)! This plan may seem so long and complicated to you, but I assure you, it is a breeze once you actually do it. All you have to do is try and prepare ahead. The ketogenic diet is probably the easiest and yummiest diet I have ever heard of in my life. Anyone can do it with enough effort and time allotted.

 

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