The Keto Meal Plan for Beginners

Everything you need to know about the keto diet for beginners with meal plans and recipe ideas.

Everything you need to know about keto which is short form for ketosis and how to get started with a keto diet meal plan for beginners which includes tons of high-fat, low carb recipe ideas. Ketosis is a process that happens when your body does not have enough carbohydrates to burn for energy. Instead it burns fat and makes things called ketones which your body can use for fuel. The keto diet is very popular right now but figuring out a keto diet plan that will work for you is not easy, whether you want to lose weight or have more energy there are lots of keto recipes.

“One review of 13 studies found that following a very low carb, ketogenic diet was slightly more effective for long-term weight loss than a low fat diet. People who followed the keto diet lost an average of 2 pounds (0.9 kg) more than the group that followed a low fat diet.” – Healthline.com

An ideal Keto Meal Plan For Beginners

When it comes to starting any kind of diet there is one thing that all experts agree on and that is that you must have a plan. (add a blurb from a keto expert here)

  • How many days do you want to diet?
  • Journal
  • Track your intake
  • Try fasting
  • Toss out foods that may tempt you
  • Make a list of high protein foods
  • How much weight do you want to lose?
  • Take a picture of yourself before and after
  • Make a goal/ vision board
  • Set yourself up for success

Though various sources report different percentages, a keto diet comprises approximately:

  • 55–60% fats
  • 30–35% protein
  • 5–10% carbohydrates

“A study in the Journal of Nutrition and Metabolism reports that those following a “well-formulated” keto diet typically consume under 50 grams (g) of carbs and approximately 1.5 g of protein per kilogram of body weight per day.

In order to stick to these macronutrient ratios, most experts agree that meal planning for a keto diet is essential.” – Medically reviewed by Natalie Butler, R.D., L.D. — Written by Jayne Leonard on December 13, 2019

Keto Diet Food Plan

Keto Breakfast

The Keto Electrolyte Drink

Some people like to add a little bit of water so that it doesn’t taste so bitter.

For coffee drinkers

The Bulletproof Coffee

  • 1 cup of brewed coffee
  • 1 – 2 tsps. MCT Oil
  • 1 tbsp. Collagen
  • 1 – 2 tbsp. unsalted butter (grassed fed if possible)
  • You can also add a heavy cream to this as well

Try a milk frother to get it all blended together.

For tea drinkers

The Bulletproof Tea

  • 1 cup of brewed tea
  • 1 – 2 tsps. MCT Oil
  • 1 tbsp. Collagen
  • 1 – 2 tbsp. unsalted butter (grassed fed if possible)

Try a milk frother to get it all blended together.

Keto Breakfast

Option 1: Keto Raspberry and Vanilla Smoothie. Try adding the Keto Protein Powder from Designer Protein.

Option 2: Easy Keto Waffles. Don’t have a waffle maker? Check this waffle maker out from amazon. 

Option 3: Easy Keto Egg Muffins

Whey Powder Protein by Designer Protein
Keto Lunch

Option 1:  Cauliflower Mac n’ Cheese

Option 2: Lettuce wraps

Option 3: Tuna stuffed avocado

Keto Dinner

Option 1: Keto pizza. Try Keto Pizza Dough 

Option 2: Salmon and green veggies

Option 3: Keto Chicken Alfredo Casserole

Keto snacks

Option 1: The Whisps are a great keto snack.

Option 2: The dark chocolate coconut snaps are also great for chocolate lovers.

Option 3: Cheese, meat, nuts, or olives.

Keto Diet Mean Plan for Beginners By Shannon Parker | October 2020

** Please note that some of the links are affiliate links and at no additional cost to you, I may earn a commission. Know that I only recommend products, tools, services and learning resources I may or may not have personally used and I believe are genuinely helpful not just because of the small commissions I make if you decide to purchase them.

Leave a Comment

Your email address will not be published.