KETOGENIC DIET Meal Plan Guide
KETOGENIC DIET Meal Plan Guide
Today I'm going to give you a complete step-by-step guide for burning fat on the ketogenic diet including exactly what to eat and how much it is to eat for your particular body don't worry you're not going to have to eat six small meals a day only breakfast lunch and dinner like a normal person because I'm sure that you're very busy.
I'll show you meal by meal what to eat for you to be able to start shredding pounds of fat today with no additional information necessary so let's get in the kitchen and get started for breakfast I'm going to have four slices of bacon four whole eggs I'm going to add some fresh chives to enhance the flavor and for my vegetable I'm going to have about a fist of spinach exactly how you're going to customize it for yourself I'm going to explain in a second for lunch we're making burgers we're going to start with 80/20 ground beef that would be ideal but remember that the ketogenic diet is all about being high in fat we want almost seventy to seventy-five percent of your diet coming from tests that's why we're looking for the 80 percent lead and since we're not allowed too many carbs we're going to have it with portobello bun then I got my cheese I'm going to use two slices and again I'm gonna tell you exactly how much you can use in a second I'm going to have one slice of tomato and a slice of onion and that's going to go on my burger and then for my veggies in that meal I'm going to have about a fist worth of asparagus and when this breaks up because you were going to want to break these ends off it's going to come out to about a fist with my asparagus I'm going to add some olive oil on there to add some flavor and I'm also going to add some Parmesan cheese so that's going to be additional fats for the ketogenic diet and then for dinner we're going to have chicken wings I'm going to have six of these chicken wings and I'm going to make mashed cauliflower I would normally use only half a head of cauliflower because they do have carbs .
When you are on ketogenic we want to keep the carbs low but this is such a small ahead it's like the size of my fist so this is going to be considered my half a head of cauliflower and I'm going to add butter and salt to that to turn it into mashed cauliflower it will taste just like mashed potatoes it's delicious and also I'm going to be adding hot sauce to the wings to make them taste better and to give them flavor as far as my seasonings .
I'll be using olive oil cooking spray also be using salt Bamberger seasoning for the burger parsley flakes chicken seasoning for the wings some minced garlic Parmesan cheese and black pepper that's all you need all right so let me tell you now exactly how you're going to calculate the amount of calories the amount of fast cars and sure you're wondering exactly how this is going to work for you so I'm going to show you exactly how that's done right on my computer okay so you're going to start by using the macro calculator available on our website and I'll include a link below in the description so I'm going to go ahead and enter in my stats now the really cool thing about this calculator is that the activity level that most of these calorie calculators are set to they highly overestimate the amount of calories you can eat it's when I personally made I know that this one the calculations it gives you are perfect for fat loss so I actually don't know my body fell out sitting 12% and then we're looking for fat loss we're going to click the fat loss button right here we're just going to click calculate obviously input your own attributes so up top you'll see your maintenance calories two thousand nine hundred ninety three per day now that's not the number you want to go for you'll also see moderate fat loss which is about like a pound a week then fast fat loss it's like two pounds a week I'm gonna go with fast fat loss so you're going to take this number right here two thousand three hundred twenty calories .
KETOGENIC DIET Meal Plan Guide
I actually already have done ketogenic diet or a couple weeks so I'm going to drop this a little lower because my fat loss is slowing down a little bit so I'm going to drop it by roughly a hundred I'm starting off with two thousand two hundred thirty calories and what we're going for is 70% fat 25% protein and five percent carbs so 70 percent of two thousand two hundred thirty is a thousand five hundred sixty one calories 25% of two thousand two hundred thirty is five hundred fifty seven five percent of this number is 112 now as far as calculating your macros we're going to divide the fats by nine we're going to divide the protein by four and we're going to divide the carbs by four and that gives us these macros so one hundred seventy three grams of fat 139 grams of protein and 28 grams of carbs again just plug your numbers in and this right here is the diet that I came up with so I know that I'm starting off with 173 grams of fat 139 protein 28 carbs for breakfast I'm gonna have four whole eggs which is 16 grams of fat 24 grams of protein one large avocado 21 grams of fat three grams of protein twelve grams of carbs four slices of bacon 13 grams of fat 12 grams of protein one fist of spinach which we're really not going to count as anything because that's mostly they're just provide.
I'll show you meal by meal what to eat for you to be able to start shredding pounds of fat today with no additional information necessary so let's get in the kitchen and get started for breakfast I'm going to have four slices of bacon four whole eggs I'm going to add some fresh chives to enhance the flavor and for my vegetable I'm going to have about a fist of spinach exactly how you're going to customize it for yourself I'm going to explain in a second for lunch we're making burgers we're going to start with 80/20 ground beef that would be ideal but remember that the ketogenic diet is all about being high in fat we want almost seventy to seventy-five percent of your diet coming from tests that's why we're looking for the 80 percent lead and since we're not allowed too many carbs we're going to have it with portobello bun then I got my cheese I'm going to use two slices and again I'm gonna tell you exactly how much you can use in a second I'm going to have one slice of tomato and a slice of onion and that's going to go on my burger and then for my veggies in that meal I'm going to have about a fist worth of asparagus and when this breaks up because you were going to want to break these ends off it's going to come out to about a fist with my asparagus I'm going to add some olive oil on there to add some flavor and I'm also going to add some Parmesan cheese so that's going to be additional fats for the ketogenic diet and then for dinner we're going to have chicken wings I'm going to have six of these chicken wings and I'm going to make mashed cauliflower I would normally use only half a head of cauliflower because they do have carbs .
When you are on ketogenic we want to keep the carbs low but this is such a small ahead it's like the size of my fist so this is going to be considered my half a head of cauliflower and I'm going to add butter and salt to that to turn it into mashed cauliflower it will taste just like mashed potatoes it's delicious and also I'm going to be adding hot sauce to the wings to make them taste better and to give them flavor as far as my seasonings .
I'll be using olive oil cooking spray also be using salt Bamberger seasoning for the burger parsley flakes chicken seasoning for the wings some minced garlic Parmesan cheese and black pepper that's all you need all right so let me tell you now exactly how you're going to calculate the amount of calories the amount of fast cars and sure you're wondering exactly how this is going to work for you so I'm going to show you exactly how that's done right on my computer okay so you're going to start by using the macro calculator available on our website and I'll include a link below in the description so I'm going to go ahead and enter in my stats now the really cool thing about this calculator is that the activity level that most of these calorie calculators are set to they highly overestimate the amount of calories you can eat it's when I personally made I know that this one the calculations it gives you are perfect for fat loss so I actually don't know my body fell out sitting 12% and then we're looking for fat loss we're going to click the fat loss button right here we're just going to click calculate obviously input your own attributes so up top you'll see your maintenance calories two thousand nine hundred ninety three per day now that's not the number you want to go for you'll also see moderate fat loss which is about like a pound a week then fast fat loss it's like two pounds a week I'm gonna go with fast fat loss so you're going to take this number right here two thousand three hundred twenty calories .
KETOGENIC DIET Meal Plan Guide
I actually already have done ketogenic diet or a couple weeks so I'm going to drop this a little lower because my fat loss is slowing down a little bit so I'm going to drop it by roughly a hundred I'm starting off with two thousand two hundred thirty calories and what we're going for is 70% fat 25% protein and five percent carbs so 70 percent of two thousand two hundred thirty is a thousand five hundred sixty one calories 25% of two thousand two hundred thirty is five hundred fifty seven five percent of this number is 112 now as far as calculating your macros we're going to divide the fats by nine we're going to divide the protein by four and we're going to divide the carbs by four and that gives us these macros so one hundred seventy three grams of fat 139 grams of protein and 28 grams of carbs again just plug your numbers in and this right here is the diet that I came up with so I know that I'm starting off with 173 grams of fat 139 protein 28 carbs for breakfast I'm gonna have four whole eggs which is 16 grams of fat 24 grams of protein one large avocado 21 grams of fat three grams of protein twelve grams of carbs four slices of bacon 13 grams of fat 12 grams of protein one fist of spinach which we're really not going to count as anything because that's mostly they're just provide.
In minerals and the macros in there are pretty much negligible the total for breakfast is going to be 50 grams of fat and 39 grams of protein then for lunch we got six ounces of ground beef we want to get 80/20 so the higher the fat the better for ketogenic we got two slices of cheddar cheese 18 grams of fat 14 grams of protein 2 portobello mushroom buns again negligible one slice of tomato and red onion negligible one fist of asparagus pretty much negligible one tablespoon of olive oil 14 more grams of fat and also 3 tbsp of Parmesan cheese so that's 4 grams of fat and 6 grams of protein and we're going to add that into the asparagus the total for lunch is 66 grams of fat and 48 grams of protein then for dinner we have 6 chicken wings which is about 36 grams of fat and 48 grams of protein half a head of cauliflower which is about 1 gram of fat believe it or not 5 grams of protein and 15 grams of carbs 1 and 1/2 tablespoon of grass-fed butter we're going to add that into the head of cauliflower that we're going to mash up that's going to be 18 grams of fat and then we got a total of 55 grams of fat for dinner 53 grams of protein so my totals at the end or 171 grams of fat 140 grams of protein and 27 grams of carbs so you always want to start first with the things that are going to take the longest to cook the stuff that's going to take the longest is the stuff that we have to boil and the stuff that we have to cook in the oven what we do with the cauliflower top off this part and then you take your head of cauliflower and you throw it right into a pot of water and you're going to set that pot of water to boil next I'm going to want to pull out a baking sheet I'm going to lightly coat the pan with some olive oil cooking spray for this meal I get six wings so I'm just going to pull the wings right out of here.
These are wing guests there we go so there are my six wings now to add some flavor I'm going to throw on some kickin chicken seasoning and then I'm also going to add some red hot wing sauce this stuff is spicy so don't go too crazy and then I'm just going to mix that all together these are ready to go we're going to set our oven to 400 degrees next up we're going to grab two baking sheets and I'm going to grab my washed asparagus I'm going to crack it right where it cracks easily like I shouldn't have to put a lot of pressure and I was aiming for about a fifth and that's going to be about a fist right there and I also want to add one tablespoon of olive oil so there we go we got about a tablespoon there and three tablespoons of Parmesan cheese and lastly I want to add some garlic mix it together and then with the mushrooms we don't want to necessarily wash them we just want to wipe them off because there will be some dirt so once you have it wiped off we're going to spray each side lightly with some olive oil cooking spray and then we're going to put it face up right into our baking dish cool so we can throw these two in the oven now and it actually looks like my oven is pretty much preheated now .
I could throw everything in there so we got the asparagus we got the chicken for dinner that asparagus was for lunch and then we got the mushroom caps our cauliflower is already boiling so we just want to wait uncle that's really soft so we can match it let it boil for a little bit the other thing that's going to take a little while to cook are my eggs and my avocado and you guys might be thinking wait how does it take so long well it's because I'm actually going to be oven baking the egg and the avocado together with two of them the other two I'm going to put it on the pan and use the bacon oil because again ketogenic is all about having a lot of fats I'm going to grab another baking pan lightly spray it with some olive oil and I'm going to cut my avocado in half going around in a circle round the core.
And then I'm just going to twist and open and there we go so then I just got to pop the seed out and then the skin should come off pretty easily from here so just peel the skin off now I want to take one of these eggs and these are free-range eggs these eggs are a very good source of high-quality inexpensive protein so crack the egg and then we're going to pour it into our avocado we're going to sprinkle on some parsley flakes a little bit of black pepper some salt and we're also going to throw on some chives cool so throw this right in the oven and it's been about 10 minutes since I plucked my portobello mushrooms in here so I want to pull them out real quick because I'm going to want to flip them after ten minutes and let them cook for another five so I'm just going to flip.
These guys and don't worry they get really black you probably didn't burn them that's just what happens when you cook them now that we got the stuff that takes forever to cook out of the way we can move on to the stuff on the frying pan so for breakfast we're having the bacon I'm allowed four slices of bacon for breakfast cool so I'm going to take my four slices of bacon and I'm going to throw them right on the pans I'm going to let that cook and then I'm going to use the grease from the bacon to cook my eggs again I can't say this enough ketogenic is very high in fat and that right there was the five minutes that I needed for the mushrooms to be done but I can pull that out now so these as you can see they are done they are nice and soft and ready to go and make great burger bones while that's cooking I'm going to get started my burger okay .
Mix this all together so this is done it can be played it now looks good let me check my oven I think that meal is totally done looks like these guys are all done so I'm just going to take that out so two avocados right there and then the rest of my leftover eggs it looks like both my burger and the cauliflower is almost done so I'm just going to coat it with two slices of cheese top it off with that cover it up let it melt on there and I could turn off the burner and pull the cauliflower off and drain it so just strain it with a strainer and just leave it in there to drain okay .
So that's done right there we could turn that off so we got our cauliflower here now we're just going to throw it back into that same pot that we're using to cook it in after we drain it and then we're going to use a masher to mash this down and we want to add a tablespoon and a half of the carry gold pure Irish butter as you can see right here it indicates exactly how much you should have so it's about a little less than two tablespoons right about here okay cool so you can add that in I like to add a little bit of garlic as well cool and also I like to add a little bit of black pepper and a little bit of salt cool .
Mix this all together and then I'm going to add that to my dinner and believe it or not guys this tastes a lot like potatoes the last thing I want to do now is cut a slice of onion for my burger I'm actually going to heat it up a little bit while that heats up I'm going to prep my burger buns throw this juicy burger right on there while this thing is juice it I'm going to get a slice of tomato a little bit of spinach and I'm going to top it off with my onion and there you have a guys these are my three meals so we got breakfast we got the two eggs so two whole eggs that are just cooked mixed in with the spinach also the two whole eggs that are cooked into the avocado we got two fists of spinach we also got four slices of bacon this meal has a total of 50 grams of that and 39 grams of protein and virtually no carbs because the spinach pretty much doesn't even count as carbs it's so little in carbs .
Which is exactly what we want for our ketogenic meal for lunch we have our burner and this burger I'm telling you it's going to be delicious we have our burger with the asparagus two slices of cheddar cheese in there for the fats two of the portobello mushroom buns some spinach a slice of tomato a slice of red onion then we have the asparagus which is going to have the Parmesan cheese for the fat and also the olive oil this meal totals at 66 grams of fat and 48 grams of protein and then for the last meal we have dinner so last but not least and we have the six chicken wings which is going to be quite a lot of fat and protein also we got the head of cauliflower half a head of cauliflower we turn it into mashed cauliflower and the cauliflower has a tablespoon and a half of grass-fed butter in it the totals for this meal we got 55 grams of fat 53 grams of protein and believe it or not the cauliflower has close to 15 grams of carbs so between these two the avocado and the cauliflower I'm getting the carbs that I need we want to try to keep our carbs under 30 when we're doing ketogenic diets .
That's it guys obviously you would want to portion out these meals into containers so they're ready to go for you for the day so you can cook multiple servings of this just multiply the total amount by the amount of days that you're cooking for so if you're cooking for three days you're going to multiply by three.
These are wing guests there we go so there are my six wings now to add some flavor I'm going to throw on some kickin chicken seasoning and then I'm also going to add some red hot wing sauce this stuff is spicy so don't go too crazy and then I'm just going to mix that all together these are ready to go we're going to set our oven to 400 degrees next up we're going to grab two baking sheets and I'm going to grab my washed asparagus I'm going to crack it right where it cracks easily like I shouldn't have to put a lot of pressure and I was aiming for about a fifth and that's going to be about a fist right there and I also want to add one tablespoon of olive oil so there we go we got about a tablespoon there and three tablespoons of Parmesan cheese and lastly I want to add some garlic mix it together and then with the mushrooms we don't want to necessarily wash them we just want to wipe them off because there will be some dirt so once you have it wiped off we're going to spray each side lightly with some olive oil cooking spray and then we're going to put it face up right into our baking dish cool so we can throw these two in the oven now and it actually looks like my oven is pretty much preheated now .
I could throw everything in there so we got the asparagus we got the chicken for dinner that asparagus was for lunch and then we got the mushroom caps our cauliflower is already boiling so we just want to wait uncle that's really soft so we can match it let it boil for a little bit the other thing that's going to take a little while to cook are my eggs and my avocado and you guys might be thinking wait how does it take so long well it's because I'm actually going to be oven baking the egg and the avocado together with two of them the other two I'm going to put it on the pan and use the bacon oil because again ketogenic is all about having a lot of fats I'm going to grab another baking pan lightly spray it with some olive oil and I'm going to cut my avocado in half going around in a circle round the core.
And then I'm just going to twist and open and there we go so then I just got to pop the seed out and then the skin should come off pretty easily from here so just peel the skin off now I want to take one of these eggs and these are free-range eggs these eggs are a very good source of high-quality inexpensive protein so crack the egg and then we're going to pour it into our avocado we're going to sprinkle on some parsley flakes a little bit of black pepper some salt and we're also going to throw on some chives cool so throw this right in the oven and it's been about 10 minutes since I plucked my portobello mushrooms in here so I want to pull them out real quick because I'm going to want to flip them after ten minutes and let them cook for another five so I'm just going to flip.
These guys and don't worry they get really black you probably didn't burn them that's just what happens when you cook them now that we got the stuff that takes forever to cook out of the way we can move on to the stuff on the frying pan so for breakfast we're having the bacon I'm allowed four slices of bacon for breakfast cool so I'm going to take my four slices of bacon and I'm going to throw them right on the pans I'm going to let that cook and then I'm going to use the grease from the bacon to cook my eggs again I can't say this enough ketogenic is very high in fat and that right there was the five minutes that I needed for the mushrooms to be done but I can pull that out now so these as you can see they are done they are nice and soft and ready to go and make great burger bones while that's cooking I'm going to get started my burger okay .
KETOGENIC DIET Meal Plan Guide
This says that it's got 16 ounces so it's got a pound we want six ounces for this meal so I'm going to want a little less than half somewhere around here that's about a little less than half right there this is about six ounces it's for the lazy people that don't feel like measuring which is me I'm going to season it with the Bamberger seasoning number don't be afraid of season a throw that right on in there and then I'm just going to mix it all together and shape it into a patty so there we go shaped into a burger flatten it out a little good ready to go and now we're going to throw that onto the burner and our bacon definitely needs to be flipped at this point now I have a Foreman grill but I purposely chose to cook it in the frying pan because that's going to gather up the oil all done with the bacon so I can just throw that on to a plate for now and I'm going to use that oil to cook my other two eggs and my spinach so before I do that I'm going to check on my oven because I think a lot of this stuff is gone chicken wings are definitely done they look great asparagus is done the avocado can use a little bit more cooking so we're going to leave that in there for a little longer I'm going to plate these too and remember these are two different meals the ways are for dinner and the asparagus is for lunch so we got breakfast lunch and dinner our burger looks like it's ready to flip and we can cover that for a bit to make sure that it cooks all the way through and then I'm going to go back to cooking the eggs now so I got my two eggs and then I want a fist of spinach so that's going to be about half this bag .Mix this all together so this is done it can be played it now looks good let me check my oven I think that meal is totally done looks like these guys are all done so I'm just going to take that out so two avocados right there and then the rest of my leftover eggs it looks like both my burger and the cauliflower is almost done so I'm just going to coat it with two slices of cheese top it off with that cover it up let it melt on there and I could turn off the burner and pull the cauliflower off and drain it so just strain it with a strainer and just leave it in there to drain okay .
So that's done right there we could turn that off so we got our cauliflower here now we're just going to throw it back into that same pot that we're using to cook it in after we drain it and then we're going to use a masher to mash this down and we want to add a tablespoon and a half of the carry gold pure Irish butter as you can see right here it indicates exactly how much you should have so it's about a little less than two tablespoons right about here okay cool so you can add that in I like to add a little bit of garlic as well cool and also I like to add a little bit of black pepper and a little bit of salt cool .
Mix this all together and then I'm going to add that to my dinner and believe it or not guys this tastes a lot like potatoes the last thing I want to do now is cut a slice of onion for my burger I'm actually going to heat it up a little bit while that heats up I'm going to prep my burger buns throw this juicy burger right on there while this thing is juice it I'm going to get a slice of tomato a little bit of spinach and I'm going to top it off with my onion and there you have a guys these are my three meals so we got breakfast we got the two eggs so two whole eggs that are just cooked mixed in with the spinach also the two whole eggs that are cooked into the avocado we got two fists of spinach we also got four slices of bacon this meal has a total of 50 grams of that and 39 grams of protein and virtually no carbs because the spinach pretty much doesn't even count as carbs it's so little in carbs .
Which is exactly what we want for our ketogenic meal for lunch we have our burner and this burger I'm telling you it's going to be delicious we have our burger with the asparagus two slices of cheddar cheese in there for the fats two of the portobello mushroom buns some spinach a slice of tomato a slice of red onion then we have the asparagus which is going to have the Parmesan cheese for the fat and also the olive oil this meal totals at 66 grams of fat and 48 grams of protein and then for the last meal we have dinner so last but not least and we have the six chicken wings which is going to be quite a lot of fat and protein also we got the head of cauliflower half a head of cauliflower we turn it into mashed cauliflower and the cauliflower has a tablespoon and a half of grass-fed butter in it the totals for this meal we got 55 grams of fat 53 grams of protein and believe it or not the cauliflower has close to 15 grams of carbs so between these two the avocado and the cauliflower I'm getting the carbs that I need we want to try to keep our carbs under 30 when we're doing ketogenic diets .
That's it guys obviously you would want to portion out these meals into containers so they're ready to go for you for the day so you can cook multiple servings of this just multiply the total amount by the amount of days that you're cooking for so if you're cooking for three days you're going to multiply by three.
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