As you probably know by now, the most common ketogenic diet is the standard keto diet which means intake of very low carbs (5-10% from your daily intake), high fats (70-80% daily intake) and moderate intake of proteins (20-25%). This is a healthy diet and helps you lose more weight than any other diet, but also offers you a possibility for different food combinations. You don’t have to count your calories every time, just avoid food that is high in carbs, starchy foods and alcohol, and increase the intake of fats. With little imagination you can prepare delicious and tasty recipes and you’ll lose weight at the same time.
Before to present you our 2 weeks ketogenic meal plan, just to remind you that your physical activity has direct impact on your daily calories intake! If you are highly active, you will have to increase the intake of proteins and carbs, but in that case you’ll have to implement a Targeted Ketogenic Diet, which means that before exercise you must consume carbs and proteins, especially if you want to gain or maintain your muscles. But if your physical activity is moderate like: aerobic exercises, cycling and jogging, you don’t need to increase carbs and proteins intake, because once you are keto-adapted , your body will use fats and ketones as energy fuel.
Ketogenic meal plan:
Breakfast – organic chicken sausages fried in olive oil and served with fried asparagus.
Lunch – avocado salad with shrimps, green salad ( romaine lettuce), olives, lime juice, olive oil, salt, pepper, smashed clove of garlic and Brazil nuts.
Dinner – roasted chicken thighs with olive oil and salt and steamed spinach with lemon juice.
Breakfast – egg muffins with cheese and broccoli along with mayonnaise.
Lunch – fried beef steak , marinated with lemon juice, soy sauce and salt and served with grated cucumber and sour cream.
Dinner – creamy soup from mushrooms and spinach, little sour cream, salt and pepper.
Breakfast – pancakes from eggs, coconut flour and raspberries, along with cup of coffee or tea.
Lunch – roasted cauliflower and broccoli, with tuna, tahini, olive oil, lemon juice, salt and cheese.
Dinner – fried lamb chops in herb butter, served along with blanched green beans sprinkled with lemon juice, garlic powder and salt.
Breakfast – poached eggs with crispy bacon and toasted almond bread.
Lunch – salad with lettuce, arugula, avocado, red onion, sardines, parmesan cheese, apple cider vinegar, salt and pepper.
Dinner – baked pork chops with cabbage, rosemary, salt and olive oil, served with fried peppers , little garlic, lemon zest, salt and parsley.
Breakfast – blueberry coconut porridge, made from almond milk, coconut flour, ground flaxseed, butter, blueberries and cinnamon.
Lunch – baked meat muffins, made from grounded beef, minced mushrooms, grounded peanuts, salt, pepper and little dry marjoram and served with salad of shredded red and white cabbage.
Dinner – sandwiches with keto buns, filled with the meat muffins from your lunch, lettuce, cheese and mayonnaise.
Breakfast – keto smoothie from avocado, frozen berries, coconut milk, chia seeds and little ginger root.
Lunch – baked eggplant bites, with cheese, ham and basil pesto, and some raw tomatoes.
Dinner – roasted chicken breasts with peanut sauce and blanched broccoli and green beans.
Breakfast – egg frittata with spinach, feta cheese, almond milk, pork rinds and salt.
Lunch – grilled salmon with zucchini, asparagus and lemon juice.
Dinner – fried kale with pork belly, mushrooms, garlic and rosemary.
Breakfast – fathead pizza with ricotta, olives, ground chicken and oregano.
Lunch – keto salad, mixed shredded red cabbage, lettuce, kale with eggs, olives, tuna and red
onion, dressing from olive oil, lemon juice, mayonnaise, mustard and salt.
Dinner – butter baked turkey breasts with cream cheese, served with boiled cauliflower and lemon zest.
Breakfast – crepes from eggs, cream cheese and coconut flour, filled with ham, cheese and basil pesto.
Lunch – salad from grated cucumber, minced garlic, salt and sour cream and fried chicken wings.
Dinner – casserole from zucchini chunks, ground beef, chopped onion and mustard, served with fresh tomatoes and parsley.
Breakfast – almond bread, butter, edam cheese, bacon and basil pesto.
Lunch – fried ribeye steak with mushrooms and broccoli and fried artichokes.
Dinner – chicken soup with broccoli, parsley and sour cream.
Breakfast – smoothie from coconut milk, heavy cream, few strawberries and some sugar- free vanilla syrup.
Lunch – keto salad from chopped avocado, lettuce, boiled eggs, cheddar cheese, spinach, shrimps, lemon zest, olive oil, salt and pepper.
Dinner – baked pork chops in sauce from garlic, heavy whipping cream, cream cheese, cheddar cheese, marjoram, olive oil and salt to taste. Serve with blanched green beans.
Breakfast – baked avocado boats stuffed with egg, cheese and bacon.
Lunch – baked salmon burgers with egg, onion and parsley, served along with sauce from boiled and blended broccoli, butter and cheese.
Dinner – cooked chicken livers with herb butter and onion, served in sour cream and mustard sauce.
Breakfast – keto porridge from almond milk, hemp hearts, flax seed, chia seed, cinnamon, crushed almonds and sugar-free vanilla syrup.
Lunch – keto pie with crust made from almond flour, egg, butter, psyllium husk powder, salt and filling from spinach and cheese.
Dinner – grilled beef skirt steak with salad from shredded cabbage, kale, lemon juice, avocado oil and salt.
Breakfast – pie from grated cauliflower, cheddar cheese, egg, garlic powder and salt.
Lunch – fried meatballs made from ground beef and ground pork, eggs, minced garlic, blended peanuts, parsley, salt and olive oil. Served with fried and blended pepperoni, garlic,salt and olive oil.
Dinner – cream soup from minced mushrooms and zucchini, butter, heavy cream, fresh basil and salt.
Along with all of these recipes you may drink a lot of water, tea, coconut water, coffee, keto vegetable juice; from hard alcohol choose tequila, whiskey, scotch, bourbon, straight vodka, rum, gin, cognac, brandy; from wines choose dry or semidry because they have less carbs; from beers choose light options!
It’s best to choose hard liquors because they don’t have carbs, unless they’ve been flavored.