Keto: Daily Meal Plan

I’ve been on a Ketogenic diet for about a month now, and I’ve been loving it. I’m obsessed with cheese (as I mentioned in my previous post) and Keto is super cheese-friendly. No carbs, high in fats and protein, cheese makes my world go round. Thinking of making cheese my next #ManCrushMonday. It’s getting serious.

Anyways, now that I got my cheese infatuation out of the way, I wanted to write down the daily meal plan I’ve been following with my Keto diet. I’ve found that this is plenty of food for me, but you might find that it’s not enough based on your activity level and your body’s needs.

Breakfast: Egg Pepper Toss 

2 Eggs

100% Liquid Egg Whites – 6 tablespoons (2 servings)

Chopped up bell peppers, jalapeno pepper, onion, tossed with salt, olive oil, and pepper (a couple spoonfuls of this mixture)

Butter (for the pan)

Shredded Mexican cheese (just a pinch on top)

Melt butter in the pan, throw in the spoonfuls of the bell peppers mixture, cook that slightly. Crack in the two eggs, add in the liquid egg whites, and mix the whole thing up until the eggs are fully cooked (scrambled). Add cheese and salt on top, and you’re good to go!

Macros: Protein – 24g, Carbs – 3g, Fiber – 1g, Fat -16g

306 calories


Lunch: Salad topped with Tuna

Three handfuls of Spinach/Spring Mix salad

Half a cucumber cut up

Chopped up bell peppers, jalapeno pepper, onion, tossed with salt, olive oil, and pepper (a couple spoonfuls of this mixture)

One can of chunk white tuna

One tablespoon Olive Oil as dressing

One splash of honey garlic vinegar (home-made)

Pinches of dill on top for seasoning

This is pretty self-explanatory, but I just chuck all the ingredients in a big tupperware bowl in the morning as I’m waiting for my eggs to cook. Put the lid on securely (learned the hard way), shake the tupperware bowl around and voila, beautiful, tasty, fresh salad.

Macros: Protein – 13g, Carbs – 10g, Fiber -4g, Fat – 8g

154 calories


Snack 1 and 2: Cheese 

Four ounces of Pepperjack Cheese

Two ounces of Habanero Pepperjack Cheese

I slice the cheese in the morning, stick it in a plastic baggy, and eat it throughout the day when I feel hungry, normally around 11am and 3pm.

Macros: Protein – 42g, Carbs – 3g, Fat – 54g

660 calories


Dinner: Salmon with Zucchini

Alaskan-caught Salmon, baked in the oven

Sliced Zucchini/Squash, baked in the oven

Salt/Pepper/Cayenne Pepper to taste on both Salmon/Zucchini

This has been my go-to easy dinner. It’s tasty and it only takes 30 minutes to make. Perfect for when I get home after work and the gym and I’m ravenous. Prep it, stick it in the oven, hop in the shower, and it should be well on it’s way to ready by the time you’re sparkly clean.

Macros: Protein – 22g, Carbs – 6g, Fat – 4g

119 calories

 

Total Macros: Protein – 101g, (Carbs – 24g) Net Carbs – 19g, Fat – 82g

On days when I’m feeling particularly low energy (I’m eating at a deficit), I throw some trail mix in before my evening workout, or follow up dinner with some popcorn. I’m eating more of a lazy keto right now, vacillating between 20-40g net carbs. As you can see, my cheese obsession is real, and I get a LOT of calories from cheese.

It might not seem like I eat a lot of food, but I’m rarely hungry. That’s more of a byproduct of all the dietary fat I’m eating. Fat contains more calories per gram than both Protein and Carbs (9cal per gram for Fat, 4cal gram for Protein/Carbs), and it’s slower digesting.

Anyways, this is the end of me assuming anyone cares about what I eat. Let me know if you have questions or good tips!

9 thoughts on “Keto: Daily Meal Plan

    • casey @ caseytris says:

      Ah good thought, thanks! I’ve found cheese is such an easy keto snack, it’s what I revert to. Any other easy keto snack suggestions?

      Like

      • Nick says:

        The humble egg is defo your friend when it comes to snacks on keto. Deviled, fried, boiled or poached, you can’t go wrong! I just quickly fry a couple and add some home made mayo which fills me up perfectly, especially after workouts. We always have some mayo in the fridge. Add it to just about anything to top up the fat content. Use ONLY light olive, NOT industrial seed oils. They are highly inflammatory. As an athlete, you need to be minimizing your inflammation for optimum performance. Phinney & Volek talk about the inflammatory effects of Omega 6’s in their second book on sports performance which I HIGHLY recommend if you haven’t read it already. See here: https://lihfliving.com/resources/

        Mayo recipe here (REALLY easy & quick..):
        https://lihfliving.com/2015/08/10/salmon-kale-chips-homemade-mayonnaise/

        I hope this helps & I wish you luck with all your endeavours 😉

        Like

      • casey @ caseytris says:

        That is fantastic. Your homemade Mayo recipe sounds delicious, I’ll definitely give that a shot! Plus I forgot how much I like kale chips. – I haven’t read that book yet, but I’m always in the market for new reads so thanks for the recommendation!

        Like

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