Below are a few examples of a daily ketogenic diet menu. As you can see, it comes down to eating controlled portions of meat, as much fat as you like, and low carb veggies.
Any hunger in between meals can be handled with low carb, high fat foods like celery with cream cheese, or an slice of cheese, or a handful of macadamia nuts.
I've analyzed the entire Day 1 menu and included the results in the graphic at right. The protein grams are a little high but at that calorie intake, the percentage of protein in relation to the percentage of fat intake is perfect.
Breakfast: scrambled eggs with cream and onions, and 4 slices of bacon
Lunch: chicken on salad greens with oil and vinegar and a celery stalk
Dinner: Ribeye with mushroom cream sauce and broccoli
These are just a few samples of what a ketogenic diet menu looks like. As mentioned above, it comes down to eating some protein, adding as much fat as you like (within calorie limits) and choosing low carb veggies to round out the meal. Of course, you can't consume whole sticks of butter and expect to lose weight, but if you aren't trying to lose weight, eating enough saturated fat and adequate protein is a very good way to kill hunger.
Regina Wilshire has a great post on a different way to put together a ketogenic diet menu. She approaches it by figuring out her carb counts first, then adding in protein and fats.
In addition, there's a very helpful 14 day meal plan on Dr. Andreas Eenfeldt's Diet Doctor site here.
My colleague Austin Voss and I have created a web based tool called My Keto Plan to make it easier for people to implement a ketogenic diet for weight loss and health improvements. We are so excited to finally make it available to our clients and readers!
In working with others, we saw they had trouble figuring out how much and what to eat when creating ketogenic meals. Problems included either eating too much protein, the wrong carbohydrates or too little fat. Often, there was a combination of these issues, and it caused our clients to become frustrated with this new way of eating and fall short of their weight loss and health goals.
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