Keto Blog

How To Create A Keto Meal Plan That Works

Let’s admit it, being successful with keto dieting requires coming up with a keto meal plan for everything you’ll be consuming – foods, drinks, snacks, and everything in between. Depending on your schedule, you can either prepare your meals from scratch each time you need to eat or make all of the meals in advance, put them in a freezer, and reheat them up later on in the week.

No matter what approach you prefer, creating a keto meal plan is a great way to make sure you stick to your keto diet, even on the days when you feel tired. In this post, I’m going to show you how to successful plan your meals on keto.

Use this post as inspiration for starting your ketogenic diet journey in a way that is fun, exciting, and easy to follow.


Keto Meal Planning and Meal Prepping

There are no hard and fast rules when it comes to successfully creating a keto meal plan. Most people like to plan their meals on a Saturday or Sunday when they don’t have as much work to do. This makes it much easier to eat healthily on the days that you are busy with work and other pressures of life.

To meal plan, come up with the keto meals and snacks you intend to eat for the week. Depending on what you have in your pantry, you may need to go to the grocery store to get any ingredients or items. You may want to write down the keto recipes or ideas for the week, so you don’t forget later on.

The beauty of creating a keto meal plan is that you have ample time to figure out what you want to eat. This gives you plenty of time to look online or on Pinterest for yummy ideas that you are dying to try. Some people like to take keto meal planning a step further and try meal prepping as well.

Keto meal prepping is when you also make the keto meals in advance. Most people will make meals on a Sunday and then put them in the freezer. As the week goes on, you pop the frozen meals into the microwave or oven for quick and easy homemade meals.

Meal prepping on keto is great for those who know that they are having a busy week. It means you won’t have to take the time even to make the meals later on.


4 Steps for Creating a Successful Keto Meal Plan

Creating a keto meal plan that works is easy. It just takes four simple steps:

1. Find Recipes

When you meal plan, you need to think of your keto recipes in advance. On this website, for instance, I have tons of keto recipes that you can try out (check them out HERE). Remember, the goal is to look for keto recipes that are high in fat and low in carbs. The only way you will stick to your keto diet is really when eating keto becomes enjoyable and satisfying.

Try different keto recipes to find your favorites. Don’t eat the same thing every day because you will quickly grow bored of it and potentially get mineral deficiencies. Try a variety of keto recipes to keep yourself feeling happy, full, and satisfied with your diet.

If you have a favorite meal, try to find a keto version of it. Today, there are so many options that allow you to eat exactly what you want while still maintaining your diet.

Remember, the keto diet ought to be a lifestyle.

Try to incorporate it into your life as best as you can. More than just your meals, also meal plan for keto snacks and keto desserts. There are a lot pesky carbs and calories are hidden in ordinary snacks. So, it’s necessary to plan ahead so that those carb-stuffed snacks don’t kick you out of ketosis.

2. Target Recipes for Your Ratios

Once you know what recipes you might be interested in, come up with a plan every week for how you want your meals to go. This includes selecting recipes that match your intended ratios. Make sure that your weekly plan consists of a variety of vitamins and minerals to keep you healthy.

For example, if you have spinach and chicken on Monday, you might want to opt for steak and peppers on Tuesday. This gives you a variety to look forward to that is also healthy and packed full of fat and vitamins.

3. Get Ingredients

After you have decided on what meals you intend to make throughout the week, get all of the ingredients and items in advance. Waiting until the day of to get your ingredients is a surefire way to ruin your diet since there might be some days when you don’t want to go to the grocery store.

You may even want to mark what meals the ingredients go with in advance. This will make it super easy to cook the meals whenever the time comes. No matter what style you have for storing your ingredients, just make sure you get them in advance to be more motivated to cook later on.

4. Make Meals

You will need to make your meals at some point. If you don’t have a busy week coming up and know that you enjoy cooking, then make your meals the day of. This is a great way to keep fresh and tasty food flowing for your life.

On the other hand, there may be some weeks when you know that you will be too busy to make meals. Go ahead and meal prep so you can take away the hassle later on. Make the meals as you normally would, but store them in the refrigerator or freezer so that you can heat them later in the week.

The trick to meal prepping is making sure that you make enough food to last you the entire week. You also might want to opt for two different meal options so that you aren’t eating the same thing every day of the week.


Keto Meal Plan Ideas

Meal planning for the keto diet can be stressful at first but the process becomes easier over time. If you look at your meal plan as a way to strategize your keto diet, you are more likely to stick to it. Here is how to create a meal plan that you stick to and get the most out of:

I. Keto Breakfast

Though the keto diet is low carb, you will still eat some carbs, nonetheless. You cannot completely remove carbs from your diet while still remaining healthy. Breakfast is the best time to incorporate carbs into your day. Eating your carbs earlier in your day will allow you to burn them off and go into ketosis over the night.

Even though breakfast is a good time to eat carbs, also try to pack your breakfast with fats since they keep you feeling fuller . If you eat them during the morning, you are less likely to munch throughout the day. Here’s one of my personal favorites: a small portion of berries paired with a morning sausage and egg.

You may also want to incorporate avocado into your breakfast. Avocados are great for the keto diet and taste delicious. They are also ideal for adding a creamy texture to just about anything.

II. Keto Lunch

Like breakfast, you might want to add some carbs to your lunch. If you ate carbs at breakfast, though, you might want to avoid them the rest of the day. Many people like to opt for a nice veggie with protein at lunch because it will keep you full without overstuffing you. Try to avoid overeating during lunch to keep you energized during the midday.

Consider adding grilled chicken or a fatty fish to your lunch. These high-fat foods are tasty and filling, but they won’t leave you overstuffed either. As a side, consider a small portion of green veggies. These veggies will give a few carbs, but they primarily give you fiber, vitamins, and minerals.

You might want to meal prep your lunches so that you don’t have to make them the morning of. This will make your mornings go smoother and encourage you to eat healthier foods for lunch instead of fast food.

III. Keto Dinner

Try to avoid carbs at night. Since you will be fasting as you sleep, make sure you don’t have excess carbohydrates in your system so you can go into ketosis during the nighttime. Look for high fat and high protein meals for dinner.

If you have followed my other meal plan ideas, then you should avoid carbs at dinner. Instead, look for extremely high-fat foods like red meat or pork. Pair the meat with cheese or peppers for low carb sides.

You can also consider adding avocado to dinner as well. On days when you have eaten almost no carbs and have exercised thoroughly, it is perfectly fine to reward yourself with a keto treat after dinner. There are keto ice creams and desserts you can try out on these days

IV. Keto Snacks

You probably get hungry throughout the day. Instead of eating chips or another processed, high carb food, opt for nuts or seeds. Almonds and walnuts are great options because they are filling, tasty, and healthy.

You can also opt for things like a freshly sliced bell pepper with cream cheese. If you absolutely love chips, then you can make your own keto chips in advance. Avocado and cheese are two ingredients that are often used for keto chips. These chips will still be tasty, salty, and crispy, but they don’t come packed full of carbs.

When meal planning for your snacks, just make sure they are low carb and fulfilling. If you only eat bell peppers, for example, you will quickly become hungry again. Pairing snack veggies with something like cream cheese ensures that you remain satisfied without breaking your diet.


Free Printable Weekly Keto Meal Planner

Do you need a printable meal planner that can help you towards planning your keto meals every week?

Well, you’re in luck because I’ve created one and I’m giving it away for free.

As I’ve earlier mentioned, properly planning out your meals while you’re on keto will go a long way in helping you stay consistent with consuming the right meals. And one practical way of managing the planning process is by using a printable meal planner that allows you see how many carbs or calories you’re taking in every day.

You can go ahead and download the keto meal planner below. I’d also appreciate it if you share it with a family or friend.

Here’s how I advise that you use the keto meal planner:

 1. Before the week starts, take out some time to think through the meals you’d like to have once the week starts. You can find over 100+ keto recipe inspiration on my page HERE>

Note:

B = Breakfast

L = Lunch

D = Dinner

S = Snacks

2. For each meal, calculate the amount of carbs and calories per serving. Most keto bloggers, including myself, include nutritional info for all the recipes on our blogs.  Next, write it down.  

3. Considering how important it is to take enough water on keto, I’ve included three boxes for you to check off your water intake for each day. The goal is to have checked off all three boxes by the end of the day.

4. Additionally, you can capture down short notes about your main thoughts, experience, or results from dieting for each week.

5. Lastly, for groceries, simply write down the keto items you need to get from the grocery store for the week.

keto weekly meal planner

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