Creating a meal plan is pretty easy. It really only takes four steps, and most
of them you already do. You just might not do them as organized or keto
centric as I am recommending.
- Find Recipes
When you meal plan, you need to think of your recipes in advance. Look in
keto cookbooks or online for keto recipes that you can try out. Remember,
look for recipes that are high in fat and low in carbohydrates.
The only way you will stick to your diet is to find that eating keto is
enjoyable and satisfying. Try different recipes to find your favorites. Don't
eat the same thing every day because you will quickly grow bored of it and
potentially get mineral deficiencies.
Try a variety of recipes to keep yourself feeling happy, full, and satisfied
with your diet. I will offer recipes at the end of this book but feel free to look
online for other sources and recipes.
If you have a favorite meal, try to find a keto version of it. Today, there are
so many options that allow you to eat exactly what you want while still
maintaining your diet. Remember: the keto diet is a lifestyle. Try to
incorporate it into your life as best as you can.
More than just your meals, also meal plan for snacks and desserts. So
many pesky carbs and calories are hidden in snacks. Prevent yourself from
overeating on snacks by meal planning accordingly.
- Target Recipes for Your Ratios
Once you know what recipes you might be interested in, come up with a
plan every week for how you want your meals to go. This includes selecting
recipes that match your intended ratios. Make sure that your weekly plan
consists of a variety of vitamins and minerals to keep you healthy.
For example, if you have spinach and chicken on Monday, you might want
to opt for steak and peppers on Tuesday. This gives you a variety to look
forward to that is also healthy and packed full of fat and vitamins.
- Get Ingredients
After you have decided on what meals you intend to make throughout the
week, get all of the ingredients and items in advance. Waiting until the day
of to get your ingredients is a surefire way to ruin your diet since there
might be some days when you don't want to go to the grocery store.
You may even want to mark what meals the ingredients go with in advance.
This will make it super easy to cook the meals whenever the time comes.
No matter what style you have for storing your ingredients, just make sure
you get them in advance to be more motivated to cook later on.
- Make Meals
You will need to make your meals at some point. If you don't have a busy
week coming up and know that you enjoy cooking, then make your meals
the day of. This is a great way to keep fresh and tasty food flowing for your
On the other hand, there may be some weeks when you know that you will
be too busy to make meals. Go ahead and meal prep so you can take
away the hassle later on. Make the meals as you normally would, but store
them in the refrigerator or freezer so that you can heat them later in the
The trick to meal prepping is making sure that you make enough food to
last you the entire week. You also might want to opt for two different meal
options so that you aren't eating the same thing every day of the week.