1) Sample Ketogenic Meal Plan
Breakfast
- Scrambled Eggs: 2 large eggs cooked in 1 tbsp of coconut oil, with a handful of spinach and 1/2 a medium avocado on the side.
Morning Snack
- A handful of macadamia nuts (about 10-12 nuts)
Lunch
- Grilled Chicken Salad: 150g of grilled chicken breast on a bed of mixed greens (spinach, arugula, lettuce), cherry tomatoes, cucumber, and a half of an avocado. Use olive oil and apple cider vinegar as dressing.
Afternoon Snack
- Celery sticks with 2 tbsp of natural almond butter.
Dinner
- Grilled Salmon: A 150g salmon fillet grilled and served with a side of stir-fried green leafy vegetables (e.g., bok choy, kai lan) cooked with 1 tbsp of olive oil, garlic, and a splash of soy sauce for flavor.
Evening Snack
- A small bowl of olives
In the above meal plan, the fats primarily come from whole food sources like avocado, nuts, fish, and chicken, as well as the cooking oils used. There’s no need to excessively add oils or fry your food. Just use a reasonable amount for cooking and flavoring. Remember, the goal is to choose nutrient-rich sources of fat over simply adding more oil to the diet.
Drinking plenty of water and staying hydrated is also crucial. If you’re able to, regular exercise in line with your abilities and interests can help support your health goals too.
Again, this plan is just a suggestion and may need to be adjusted to suit your personal needs, tastes, and lifestyle. It’s also important to listen to your body and make changes if you’re feeling overly hungry, not satisfied, or if you’re not seeing the results you want. Consulting with a healthcare professional or dietitian can be beneficial for more personalized advice.
2) Example of a ketogenic meal plan which includes eggs and fried chicken (remember we’ll be aiming for a healthier version of fried chicken).
Breakfast
- Omelette: 3 eggs cooked in 1 tbsp of olive oil, filled with cheese and vegetables like bell peppers, spinach, and a sprinkle of fresh herbs.
Morning Snack
- A small serving of full-fat Greek yogurt with a handful of walnuts.
Lunch
- Chicken Caesar Salad: Grilled chicken breast, romaine lettuce, a sprinkling of Parmesan cheese, and a few slices of hard-boiled egg. Use a Caesar dressing made with olive oil and no added sugar.
Afternoon Snack
- Celery and carrot sticks with 2 tbsp of natural almond butter.
Dinner
- Oven-“Fried” Chicken: A serving of chicken (leg or breast) “fried” in the oven using almond flour and spices for the crust. Include a side of steamed broccoli drizzled with 1 tbsp of melted ghee and a dash of sea salt.
Evening Snack
- A handful of olives or a small piece of cheese.
In this meal plan, the fats come from whole foods such as eggs, cheese, chicken, nuts, and vegetables, as well as the cooking oils and ghee used. Adding ghee or oil to your meals is okay in moderation, as they provide necessary fats for the ketogenic diet. But they should be used sensibly in cooking, rather than adding them unnecessarily on top of prepared meals.
Also, frying should ideally be done using healthier methods, such as oven frying, to avoid the potential negative health effects of deep frying. The almond flour in the chicken recipe is a good substitute for traditional breadcrumbs, and it will help provide a crispy texture without the need for deep frying.
As always, hydration is important, so ensure you drink plenty of water throughout the day. Tailoring the plan according to your activity levels, portion size, and nutritional needs is essential for best results.
As mentioned before, always consult with a healthcare professional or a registered dietitian before starting any new diet plan to make sure it’s right for you and meets your specific needs.
3) Ketogenic meal plan with estimated calories and fat content.
Keep in mind that these estimates are based on general food databases and the actual values may vary slightly based on the specific brands or ingredients used.
Breakfast
- Scrambled Eggs: 3 large eggs (240 calories, 18g fat)
- Cooked in 1 tbsp of olive oil (120 calories, 14g fat)
- Plus 1/2 medium avocado (120 calories, 11g fat)
Total: 480 calories, 43g fat
Lunch
- Grilled Chicken Salad: 150g of grilled chicken breast (240 calories, 6g fat)
- Mixed salad greens (1 cup, 10 calories, 0g fat)
- Sliced cucumber (1/2 cup, 8 calories, 0g fat)
- Cherry tomatoes (1/2 cup, 25 calories, 0g fat)
- 1 tbsp of full-fat ranch dressing (73 calories, 8g fat)
Total: 356 calories, 14g fat
Afternoon Snack
- 23 Almonds (160 calories, 14g fat)
Total: 160 calories, 14g fat
Dinner
- Oven-“Fried” Chicken: 150g of chicken (leg or breast) “fried” in the oven using almond flour and spices for the crust (345 calories, 16g fat)
- Steamed broccoli (1 cup, 55 calories, 0.6g fat)
- Drizzled with 1 tbsp of melted ghee (120 calories, 14g fat)
Total: 520 calories, 30.6g fat
Evening Snack
- A small piece of cheese (like cheddar, 28g) (110 calories, 9g fat)
Total: 110 calories, 9g fat
Estimated Daily Total: Around 1626 calories, 110.6g fat
Please note that this is a relatively low-calorie plan for a 100 kg man. Depending on the individual’s activity level and specific nutritional needs, more calories may be necessary. Always consult with a healthcare professional or a registered dietitian before starting any new diet plan to ensure it’s suitable for your individual needs. Adjust portion sizes and food choices as needed to meet your own caloric and macronutrient goals.