If you have decided to try out the low-carb and high-fat diet also known as the fat-burning keto diet, you need a good diet plan otherwise you will not achieve your objectives. Whether you want to have more energy or lose weight, you need to figure out a healthy keto meal plan on your own which is no mean task since eating a high-fat diet may not come naturally to those people who are used to the traditional carb-heavy diet.
In order to set yourself up for success, here is a daily schedule for keto diet, explaining how to incorporate keto into daily life.
Breakfast: (3 egg omelet with sausage, cheese and spinach)Keto diet experts advise that eggs should be eaten liberally since they are parked with lutein and protein. They are a healthy and nutrient-dense food that will fill you up for hours.
You can make a healthy egg omelet with shredded spinach, crumbled breakfast sausage and some cheddar. This gives you over 30gms of protein for breakfast alone. Spinach is also an excellent source of potassium and magnesium.
Lunch: (BLT salad)
Get 2 to 3 cups of lettuce and crumble in some bacon with a medium tomato and mix these with 2 to 3 tablespoons of mayo after adding a few splashes of hot sauce.
You can also add in some chunks of avocado for a potassium boost. This salad is filling, delicious and has lots of healthy fats and fiber and is absolutely easy to prepare.
Dinner: (Asparagus and baked salmon)
The good thing with salmon is that it can be cooked with little interference. Add some lemon juice, butter sauce, some salt, chopped garlic and pepper to enhance the natural flavor of your salmon. Sprinkle the butter sauce over 4 to 6 oz portions of fish and bake at 450 F for five minutes per 1/2 inch thickness of the fish. Toss your asparagus with olive oil, pepper and salt in a separate bowl and evenly spread it out on a cookie sheet. Roast in an oven for 20 minutes at 450 F. This is an easy dinner that is full of healthy fat and protein and keeps your carb intake low.
Breakfast: (Eggs and bacon)
This is a simple meal that people on a keto diet love. A few eggs and some bacon may not sound like much but this is a meal that will keep you energized and full all morning and has a lot of protein. Place your bacon strips on a cooking sheet before baking them in the oven at 400 degrees for 20 minutes.
Lunch: (Spinach salad)
Salads are a favorite when one is in ketosis since they fill you up without bogging you down. Some spinach with hot sauce vinaigrette, bacon, tomato and some red onion is easy to prepare and delicious.
Dinner: (Bunless burgers stuffed with cheese)
You can cook some fresh beef patties and top one in cheese while you stack the other piece on top. You can then stick these on a plate and cover in low-carb sauces and veggies.
In low-carb diets such as keto, eggs are a staple food. To make eggies, simply beat about 8 eggs in a bowl and add some vegetables and cheese. Pour these into muffin tins lined with bacon strips and cook for 30 minutes at 350 F.
Lunch: (Walnuts, hot sauce and cottage cheese)
This is a quick and delicious meal for those on a keto diet. If hot sauce and walnuts are not your thing, you can use blueberries and cottage cheese.
You can use onions and chopped mushrooms to add flavor and nutrients as well as to keep the carbs down.
You can make the eggies again for breakfast.
Lunch: (Tuna salad)
A tuna salad is easy to make and delicious. Add some fresh avocado into it as well as some sheathes of romaine or endive lettuce.
Dinner: (Slaw hash)
A shredded head of cabbage can be cooked with onions, soy sauce, ground beef, garlic, butter and red pepper flakes.
Day FiveBreakfast: (Fat coffee and eggies)
Good quality coffee such as the It Works Keto coffee suppresses your hunger and also boosts your energy. This latest addition to the keto diet also contains several healthy ingredients.
Lunch: (Cole slaw and spam fries)
Include low carb ingredients as well as some chopped up spam and bake them or fry them.
Dinner: (Tacos)Use a good taco recipe and add in some cheese and full fat sour cream.Incorporating keto into your daily life is not easy without a diet plan hence this 5 day keto diet plan should help you get started.