A ketogenic meal plan sheet how to#

Start looking for hidden sugars in many of the things we eat like jellies, pasta sauce, salad dressing, peanut butter, etc.Cut out potatoes, pasta, bread, rice, grains, beans, and sugar and don't eat too many fruits.Here are 3 simple examples of keto meals you should plan to eat to kickstart your Keto journey in week 1: Three rules for a Ketogenic Meal Plan | Week 1 Here are some of the low carb fruits, vegetables, and nuts you can eat on keto. These should come good fats like nuts or nut butters, olive oil, avocados, and cheese. Fats will make up the rest of your daily intake.Your proteins will be moderate, with only 15 to 30% of your total intake coming from healthy proteins like chicken, beef, fish or tofu.Eat lots of non-starchy veggies like cauliflower, broccoli, and green leafy vegetables.And by substituting these foods with high fat low carb foods, you won't get hungry.

Cut out high glycemic foods like bread, pasta, and rice, but believe it or not, because there are so many great substitutions you won't miss these starchy foods.

A ketogenic meal plan sheet how to#

If you must calculate macros, here is my free keto macro calculator for you to use How to Start Keto | How Do Beginners Do Keto? It can become overwhelming really quickly. Do NOT WORRY about macros during your first week. These macros will become important later in the diet, but don't worry about them for week 1. This week is just about training you to avoid starches and sugars and training your body to run off fat rather than sugar.Įvery meal does not have to be in balance, but the proportions should be close to these at the end of the day. So for this week don't worry about calories, portion sizes or whether you're in ketosis. Week 1 Ketogenic Diet Macrosįor week 1 of keto, I recommend keeping it very simple in order to get your body used to running without an influx of carbs. Try my keto pancakes or low carb yogurt to mix things up and stay within your macros. But a lot of people can get tired of not having variety quickly. The most popular choice for a keto breakfast is bacon and eggs.

What can I eat for breakfast on a ketogenic diet?