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New to Keto, Meal Idea Help

marbie33
marbie33 Posts: 2 Member
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Hi! I was given a prescribed version of a ketogenic diet. I am supposed to eat five meals a day: 30g net carbs per day, but at each meal I am supposed to get 35g of protein and 15g of fat.

Does anyone have ideas for meals that might fit within those macros? I have never been super successful with macros, so I am nervous about doing this right! I will eat almost anything except mushrooms or anything resembling soy.

Replies

  • Sunny_Bunny_
    Sunny_Bunny_ Posts: 7,140 Member
    Did the person prescribing give some ideas? 5 meals a day can be hard since appetite is greatly reduced. Not sure if you have wiggle room there.

    About 4 oz. chicken breast and a salad with a little dressing should fit your macros.
    Or 4.5 oz. dark meat chicken.
    Ground beef gives you more fat with less protein. You may need to lean toward leaner meats.

    Maybe check out deli sliced chicken and turkey and make roll ups with cheese and lettuce. It may be lean enough to allow you use some dressing or mayo too.
  • sebastiansteinmann
    sebastiansteinmann Posts: 56 Member
    The macros seem off for keto. Low carb a d low fat?

    Point of keto is to feel full because of the fat and stable blood sugar.
    Dietdoctor.com has a lot of good meal ideas.
  • Sunny_Bunny_
    Sunny_Bunny_ Posts: 7,140 Member
    sebastiansteinmann wrote: »
    The macros seem off for keto. Low carb a d low fat?

    Point of keto is to feel full because of the fat and stable blood sugar.
    Dietdoctor.com has a lot of good meal ideas.

    Ketosis occurs when you limit carbs regardless of fat intake.
    It's the lack of carbs that puts you in ketosis, not the consumption of fat.
    And 15g fat in 5 meals is hardly low fat. It's 75g fat. That's totally high fat.
  • sebastiansteinmann
    sebastiansteinmann Posts: 56 Member
    Have to watch the protein too. I try to keep it under 1g pr kg, but it creeps sometimes.
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    High protein can inhibit ketosis but you need to go very high, well over 200g for a woman. It is not an issue for most. I tend to have the opposite problem of not getting my protein high enough. LOL ;)

    If ketones are a bit lower, that's okay as long as you aren't following a medically needed ketogenic diet where ketones need to be high..
  • Sunny_Bunny_
    Sunny_Bunny_ Posts: 7,140 Member
    Protein really isn't the problem for ketosis that people think it is.
    http://www.ketotic.org/2012/08/if-you-eat-excess-protein-does-it-turn.html?m=1
    Unless you're following keto for a medically therapeutic reason like epilepsy or cancer there's no reason to limit it.

    Some more info

    https://examine.com/nutrition/how-much-protein-can-i-eat-in-one-sitting/

    http://www.ketoisland.com/blog/is-protein-in-keto-important/

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