How You Can Create Your Own Keto Meal Plan

How You Can Create Your Own Keto Meal Plan

How You Can Create Your Own Keto Meal Plan

Are you trying to follow the ketogenic diet but finding it hard to create your meal plan? Or are you confused about how to implement this diet in your everyday life?

It is no wonder why so many people struggle with following a ketogenic diet. This diet is highly restrictive and almost opposite to most standard western diets.

Fortunately, there are several ways you can make it easier to follow a ketogenic diet without feeling like you are sacrificing or missing out on something.

The key is creating your meal plan. Creating a ketogenic meal plan will make this diet much more sustainable and help you get into ketosis faster. Follow along for valuable tips on creating a sustainable yet enjoyable keto meal plan.

Ketogenic Diet Basics

Before you start, it is essential to understand the ketogenic diet. The ketogenic diet is a low-carbohydrate and high-fat diet that helps you enter ketosis.

Ketosis is the natural metabolic condition that happens to your body when it needs more energy. When your body lacks enough glucose, it starts breaking down fat to produce energy instead.

This process of using your stored fat for energy is called ketosis and can help you burn extra calories and lose weight effectively.

To get into this state, you must eat fewer than 30 grams of carbs per day and restrict protein intake. To cover this, you must take 60-80% of fats from your caloric intake.

The purpose of creating a custom keto meal plan for yourself is to make this diet easier to follow while allowing plenty of flexibility. This way, you can stay sane while staying on track with your weight loss goals.

Create Your Own Keto Meal Plan with These Tips

• Enjoy Existing Keto Favorites

You can turn your favorite non-keto foods into keto-friendly meals by being creative. For example, a beef and cheese burrito can be loosely wrapped in a large, low-carb lettuce leaf instead of a flour tortilla. Or, use half the pasta you would typically have in your spaghetti.

Just because it is not made out of bread doesn’t mean it is not allowed on the ketogenic diet, as long as you use the right ingredients.

Keto bread recipes are available online with flavors like zucchini or chocolate chip. As a beginner, you could find out that there are keto-friendly meals you already enjoy.

You can also look into researching a custom keto meal plan just for you. Enjoy these meals in your first days before gradually introducing the other keto meals you were not used to.

•  Have a Grocery List

A grocery list is essential when preparing a keto plan for a week or several days. It helps you buy only the necessary things.

A grocery list will also help you save time and money since you will not purchase unnecessary items. Shopping for keto-friendly foods can be time-consuming and confusing, especially for beginners.

To make things easier, write a list of all the keto products from your fridge and pantry, then cross out each item as you use it up or throw it away.

You don’t have cross all at once—you could start by crossing off one thing every day until your whole list is made.

This way, you know what you have used up and still have. It will be easy to purchase more keto products when needed without accidentally buying off-limits items.

•  Double Up Your Meals

Double your meals to ensure you won’t starve on your keto diet. You can cook twice your favorite keto meal and store the other portion in your refrigerator for lunch or dinner.

If you don’t want to cook twice, you can double your food intake at each meal – have two servings of meat, eggs, or veggies instead of one. Remember that you still only have a small allowance for carbs and net carbs per day.

•  Don’t Skip Breakfast

Many emphasize lunch and dinner when it comes to keto meal plans forgetting about breakfast. However, breakfast is the most important meal of the day.

On your keto diet, you need to consume enough protein for breakfast for your body to work correctly, so don’t forget about this meal because you might get too hungry during the day.

Keto-friendly Foods

Your keto diet plan should always revolve around the following foods:

  • Poultry – turkey, and chicken
  • Eggs – organic or pastured
  • Fatty fish – herring, salmon, or mackerel
  • Full-fat dairy – butter, cream, or unsweetened yogurt
  • Meat – pork, bison, beef, organ meats
  • Nut butter – cashew butter, almond
  • Avocados
  • Nuts and seeds – pumpkin seeds, peanuts, almonds, macadamia nuts, walnuts
  • Non-starchy vegetables – broccoli, greens, mushrooms, tomatoes, and peppers


The best keto meal plan will consist of the right foods, at the right time, in the right amounts. While developing a keto diet plan is complicated at first, once you have your own keto diet plan setup that includes all your favorite foods and macros, it gets much more straightforward and becomes a habit.

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