Planning meals on keto can be a challenge when you’re new to the keto lifestyle, but it is really quite simple!
The most important thing to remember with keto meal planning is that it doesn’t have to be complicated or involve difficult recipes. It’s as easy as picking a protein, matching it up with some vegetables and adding healthy fats.
One thing that I see people new to the keto way of eating getting hung up on is macro percentages and calories. Let me make this as easy as I can for you: Forget percentages and calories! Unless you’re a data nerd, this is the fastest way to frustration and failure that I can imagine.
Instead, you need to focus on hitting your minimum protein goals in grams for the day, adding some low-carb vegetables, and making sure you’re getting enough fat to reach satiety. When you do that, the percentages naturally fall into place.
This infographic from Ketovangelist.com is a great guideline to follow with the amount of grams to aim for with each macronutrient, and it shows how the percentages fall into place when you track the grams and hit these targets.
Setting Yourself Up for Success
The reason we get frustrated and fail is that we make keto meal planning too difficult. When we browse Pinterest and Google for keto recipes, we get overwhelmed with ideas and get the impression that keto meals are complicated with a lot of special ingredients, and that we need to spend hours in the kitchen slaving away. It can also seem like we need a lot of specialized kitchen equipment.
Not so! Keto food at its best is simple and fresh, easy to prepare and a feast for the eyes.
The main macros you’ll focus on with keto meal planning are protein, carbohydrates, and fats. When you follow a healthy, whole-foods keto way of eating, the calories and nutrients naturally fall into place.
When choosing the protein for your email, keep in mind that meats aren’t made up of only protein, they also contain fat and some even have carbs. A typical serving of protein at a meal is 3 to 4 ounces. Protein can add up quickly, so keep an eye on it.
You should be getting most of your carbohydrates from leafy green and cruciferous vegetables.
The largest percentage of your meals should be made up of healthy fats. These include, but aren’t limited to avocado oil, butter, bacon fat, coconut oil, lard, and MCT oil. For a more complete list, sign up for my newsletter to receive my free Keto food list.
When you start buying fresh whole foods for keto, a lot of it doesn’t come with nutrition labels. While there are a lot of food log tracking apps, I’ve found that many of them have incorrect data since much of it is entered by people like you and me, and there are often mistakes.
My prefered site for getting the nutritional date for my food is Nutrition Value. It’s easy to use, and the information for food items is displayed in a standard nutrition label.
NEXT: Successful Keto Meal Planning, Step-by-step