Easy Meal Planning

Now that we’ve covered the basics in my last post about meal planning, it’s time to give it a try.  Simple meal planning is made up of 4 easy steps!

Choose your protein

Choose your fats

Choose your vegetables

Choose your seasonings

It doesn’t get much easier!  Let’s break it down:

Choose Your Protein

I find that it’s easiest to plan my meals when I know what the anchor of the meal is, and for me that’s the protein.  Here are some of my favorite options for the protein:

Deli meat

How many grams of protein are you having each day?  In my last post, I shared this chart from Ketovangelist.  I usually have around 50 to 60 grams of protein a day, so I break that down between the number of meals I plan to have each day.

Let’s plan 2 meals with a total of 50 grams of protein, and break it down between them like this:

Meal 1: 20 grams of protein

Meal 2: 30 grams of protein

Once I have that set, I move on to the next step:

Choose Your Fats

Here are some delicious healthy fats:

Avocado Oil
Bacon Fat
Coconut Oil
Duck Fat
Olive Oil

In reading the chart from Ketovangelist, you can see that I need to add 1x to 2x (or even 3x) the fat grams as protein grams.  In the two examples above, this is what I would add for the fat grams at 2x:

Meal 1: 20 grams of protein, 40 grams of fat

Meal 2: 30 grams of protein, 60 grams of fat

Choose Your Vegetables

Carbs and vegetables are optional (that’s a whole ‘nother post!), you can leave them out or add them, whichever you prefer.

Here is a list of some of the best vegetables for keto:

Brussel Sprouts
Cabbage – all varieties
Greens – all varieties

Some people on keto track total carbs, others track net carbs.   I track total carbs because I’m aggressive about keeping my blood sugars under control, so I’ll use that in my example.  Here is what I might do for the two meals:

Meal 1: 20 grams of protein, 40 grams of fat, 15 grams of carbs

Meal 2: 30 grams of protein, 60 grams of fat, 5 grams of carbs

Of course, seasonings are what add life to our meals, so let’s look at those next.

Choose Your Seasonings

Here’s where your creativity can shine.  Do you want a Mexican meal?  Chinese? Italian?  Let your imagination and creativity run wild.  Try out different seasoning blends from the grocery store (just be sure to check the ingredients.  You’ll be shocked at how many of them contain sugar!)

I like to make my own seasoning blends, that gives me complete control over the ingredients and I know that there won’t be any sugar, soy, or other ingredient that doesn’t fit into my keto lifestyle.   I’ll cover some of those homemade seasoning blends in another post.

I don’t bother counting carbs in seasonings.  Honestly, it’s not worth it to me.  You don’t use enough seasonings for the carbs to have an impact, and for me it’s the road to crazyville.  You may feel differently, and that’s ok. It’s up to you.


Now that we’ve planned two meals, let’s look at how the macros fall into place for each meal.  I’m going to use the basic formula that each gram of fat has 9 calories, while a gram of protein and a gram of carbs only have 4 calories each.

Meal 1:
20 grams of protein x 4 = 80 calories, 16% of the total calories
40 grams of fat x 9 = 360 calories, 72% of the total calories
15 grams of carbs x 4 = 60 calories, 12% of the total calories
Total Calories = 500

Meal 2:
30 grams of protein x 4 = 120 calories, 18% of the total calories
60 grams of fat x 9 = 540 calories, 80% of the total calories
5 grams of carbs x 4 = 20 calories, 2% of the total calories
Total Calories = 680

And there you have it!  By counting the grams and following this process, your meals will automatically reflect the macro percentages for a nutritional keto way of eating.

Meal planning on keto really is this simple, especially if you’re not someone who enjoys spending time in the kitchen playing with recipes.  

And remember, if you want a free list of keto friendly Foods, sign up for my newsletter at the link above. You’ll receive a free copy of it by email

Questions and comments are always welcome!

NEXT: Homemade Seasoning Blends




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