Does anyone have simple KETO meal plans they can share?
Sandypants2017
Posts: 27 Member
Whenever I look online they're either too expensive or too complicated.
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I don't have a full meal plan to share, but there are several easy meals that I eat often. I make a bowl I call pizza toppings, that is ground beef, fresh mozzarella, and a little low carb spaghetti sauce. It's surprisingly good.
I also do tuna salad on a low carb pita with a couple of eggs chopped in it and love that.
Bacon and eggs for breakfast most mornings, or "Noatmeal" made from flax meal and chia seeds.
I like to keep meals pretty simple. I grab an oz of Dubliner cheese when I have the evening munchies, and make a half dozen boiled eggs at a time to keep in the fridge so they are ready when I want them.
Also - I saw that you posted on the main forum. It's notorious for pooping on anything low carb so make sure to put on your flame retardant suit!4 -
Atkins 20 Foodie meal plan is free and easy. They do use a bar and a protein shake for a couple of snacks, but no other specialty foods on that one. It got me started off on the right foot. I just skipped those products. You can also repeat a meal you do like if there is something you don't, it includes a handy shopping list.
https://files.atkins.com/17-07-Atkins-MealPlan-Foodie-20.pdf
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Dietdoctor.com. One of our faves is:
Keto hamburger patties with creamy tomato sauce and fried cabbage
Hamburger patties:
1½ lbs ground beef
1 egg
3 oz. feta cheese
1 teaspoon salt
¼ teaspoon ground black pepper
1¾ oz. fresh parsley, finely chopped
1 tablespoon olive oil
1⁄6 oz. butter
Gravy:
1¼ cups heavy whipping cream
1¾ oz. fresh parsley, coarsely chopped
2 tablespoons tomato paste
salt and pepper
Fried green cabbage:
1½ lbs shredded green cabbage
4¼ oz. butter
salt and pepper4 -
Me too, I think Diet Doctor is great and very easy to use and follow and the recipes are excellent. You just need to go on the the recipes section and say 'keto' and they come up with lots of recipes. Also if you want you can follow the 2 week challenge for Keto or Low carb and that gives you meals for 2 weeks and it's free to use.2
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My typical meal plan is pretty simple, here is what I am eating this week:
Day 1: Ground beef with mushrooms & spinach (kinda like a beef stroganoff, with no pasta)
Day 2: baked (or BBQ)chicken with broccoli (sometimes I make a cheese sauce)
Day 3: Frittata (usually with ham, cheddar cheese, broccoli or sometimes with pizza toppings)
Day 4: chicken & salad
Day 5: Soup (with whatever meat & veggies I have on hand, probably cabbage & ground turkey this week)
Day 6: eggs & broccoli or spinach
Day 7: Taco salad
Lunches are usually leftovers or chicken & salad
I don't eat snacks or breakfast.
Hope that helps
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I eat a lot - and I mean, A - LOT - of lacto-fermented vegetables, mainly sauerkraut, but also a whole load of kimchi - and I'm a real offal fan. I have a lamb's heart curry bubbling in my slow cooker (crockpot) as I speak...Mmmmm!!
but I'm not a meal-planner by any means.
My H loves prawn mayo with avocado, which I make with my own home-made marie rose sauce (paleo mayo tabasco, tomato puree) and we eat a lot of spiced roast chicken, and sweet-and-sour pork belly strips.
A good green salad with blue cheese, walnuts and home-made French dressing, too....
We eat as we feel. Sometimes, the same things, often different things.1 -
I like "I Breathe, I'm Hungry." I've followed her egg fast menu plan, but she has quite a few menu plans, and they are free. https://www.ibreatheimhungry.com/menu-plans-new4
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Dietdoctor.com. One of our faves is:
I love the meals on diet doctor this website made me try Keto
Keto hamburger patties with creamy tomato sauce and fried cabbage
Hamburger patties:
1½ lbs ground beef
1 egg
3 oz. feta cheese
1 teaspoon salt
¼ teaspoon ground black pepper
1¾ oz. fresh parsley, finely chopped
1 tablespoon olive oil
1⁄6 oz. butter
Gravy:
1¼ cups heavy whipping cream
1¾ oz. fresh parsley, coarsely chopped
2 tablespoons tomato paste
salt and pepper
Fried green cabbage:
1½ lbs shredded green cabbage
4¼ oz. butter
salt and pepper
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I make my own taco seasoning and we have taco salads a lot. Simple and easy. I also do a really basic stir fry, just meat and cole slaw mix with soy sauce (brown meat in olive oil, put aside, cook your veggies and then add meat back with as much soy sauce as you want.) It's not fancy by no means but the husband likes it.
Here's the taco seasoning recipe I use!
holisticallyengineered.com/2013/04/homemade-taco-seasoning-low-carb-and-paleo.html
Other than that, we do a lot of grilled/baked meat and salads.
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Crackslaw! Here's several versions. You'll find oodles more with a google search.
https://www.dietdoctor.com/low-carb/recipes/top-5-keto-crack-slaw-recipes2 -
Hi Body by Butter, I know, I accidentally posted on General, yikes!0
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thank all of you SO much, these are great and really helpful, you all rock!!1
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I find myself just mostly "snacking" on keto friendly foods.....as far as meals go, I find myself not being hungry enough most of the time. I do meet my macros on most days. Have been on this "diet" for almost a month....feeling great! and have lost 13 lbs. Today I rendered some pork skins that I got cheaply from the butcher....so tasty as a snack for my road trip next week....1
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@Sandypants2017 I sent you a friend request. A lot of us have open (for friends) food diaries that you can look at for some ideas too. So be sure and add friends. 1
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Breakfast: 2 slices of thick bacon, 2 eggs mixed with 1/4 cup cauliflower. Coffee with 1tbs heavy whipping cream. ~380cals total
Dinner: salad with 1tbs vinegar and 1tbs olive oil ~300, 1/2lb ground lamb. ~600, 1/2 avocado ~ 165. Hot tea. Total ~ 1065
It does not get simpler. Breakfast takes 10 min, dinner takes 10 min, to make the salad, the ground lamb patties are oven broiled on the weekend, so it’s really no hands on time.
Good luck.2 -
Snacking is not good. You want to have distinct meals. Reason is that you body receives food, spikes insulin up then down then fasting till next meal hours later. If you constantly snacking, body producing insulin nonstop during the day, as well as all other digestive hormones, this builds up insulin resistance in cells. So stopping eating between meals is a key trick to restore insulin sensitivity, result is you will need less of it, and produce less. I picked up that tip from dr Fungs Obesity Code.I find myself just mostly "snacking" on keto friendly foods.....as far as meals go, I find myself not being hungry enough most of the time. I do meet my macros on most days. Have been on this "diet" for almost a month....feeling great! and have lost 13 lbs. Today I rendered some pork skins that I got cheaply from the butcher....so tasty as a snack for my road trip next week....
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rfrenkel77 wrote: »Snacking is not good. You want to have distinct meals.
True though for some of us lower calorie folks (think older/female/not too active) "meals" aren't much more than a "snack" in regards to volume or calories. I think small, higher fat portions are a part of the reason SOME folks may gravitate to OMAD or IF (in addition to the health benefits and/or convenience). My taco salad tonight will be pretty puny in size if I decide to add sour cream, cheddar and avocado...if I choose to stay within calories.
I truly get your point though. I don't snack but my keto meals sure were/are "snack size" compared to what they were on higher whole food carbs/lower fat. Good way to learn the meaning of "portion control".
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https://www.dinneratthezoo.com/breakfast-egg-muffins/
Breakfast egg muffins, lots of recipes online, I play around with the recipes. Covering the muffin tins with ham or bacon, then fill the muffins is also nice. Great for lunch, tastes good cold or hot. Great way to use up some leftover veg or that cheese that is calling your name in the fridge. I even chucked some smoked salmon in them the other day.0 -
I truly get your point though. I don't snack but my keto meals sure were/are "snack size" compared to what they were on higher whole food carbs/lower fat. Good way to learn the meaning of "portion control".
I am blown away by how small my portion sizes are now compared to when I ate higher carb. My coworkers comment on my 1-cup food containers and how that would never be enough food to satisfy them at mealtime.
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I like to make cream cheese pancakes on the weekend (8 eggs, 8 ounces cream cheese, sweetener and cinnamon) and eat them for breakfast all week.1
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I think you are missing the point or I am not relaying it proper. Dr Fungs point was timing between meals. Not so much calories taken. 2 large meals or 2 small ones, what matters is the rest you give to your digestive system. Person who eats 6 snacks every 2hours is working his digestion all day. Sorry to divert this thread into unrelated, “snacking” comments threw me off lol
I truly get your point though. I don't snack but my keto meals sure were/are "snack size" compared to what they were on higher whole food carbs/lower fat. Good way to learn the meaning of "portion control".
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While I appreciate that it's the simplest for you, that certainly wouldn't be the case for me. My husband is an oatmeal loving vegetarian. As with most things: we are individuals.rfrenkel77 wrote: »Breakfast: 2 slices of thick bacon, 2 eggs mixed with 1/4 cup cauliflower. Coffee with 1tbs heavy whipping cream. ~380cals total
Dinner: salad with 1tbs vinegar and 1tbs olive oil ~300, 1/2lb ground lamb. ~600, 1/2 avocado ~ 165. Hot tea. Total ~ 1065
It does not get simpler. Breakfast takes 10 min, dinner takes 10 min, to make the salad, the ground lamb patties are oven broiled on the weekend, so it’s really no hands on time.
Good luck.0 -
Your husband does not need your help with his oatmeal. He is perfectly capable of microwaving it for 1 min. All by himself.
In fact my 12 year old does just that, while I fry my bacon before dropping kids at school.
Not sure where you going.
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DianaElena76 wrote: »
I truly get your point though. I don't snack but my keto meals sure were/are "snack size" compared to what they were on higher whole food carbs/lower fat. Good way to learn the meaning of "portion control".
I am blown away by how small my portion sizes are now compared to when I ate higher carb. My coworkers comment on my 1-cup food containers and how that would never be enough food to satisfy them at mealtime.
So True! I'm amazed at how little food (amount-wise) that it takes me to feel satiated. That is the difference when you are eating nutrition-dense foods. I think this is particularly eye-opening for Americans, as we have become accustomed to these enormous portions of food (hence our increasing obesity rates) and are shocked, and many disappointed, when we don't get to eat a huge meal. It really is a matter of re-programming your brain and eyes to be in line with your satiation.
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rfrenkel77 wrote: »I think you are missing the point or I am not relaying it proper. Dr Fungs point was timing between meals. Not so much calories taken. 2 large meals or 2 small ones, what matters is the rest you give to your digestive system. Person who eats 6 snacks every 2hours is working his digestion all day. Sorry to divert this thread into unrelated, “snacking” comments threw me off lol
I truly get your point though. I don't snack but my keto meals sure were/are "snack size" compared to what they were on higher whole food carbs/lower fat. Good way to learn the meaning of "portion control".
I think you are missing her point. She is not necessarily saying she snacks every two hours, but that rather her meals are snack-sized (likely compared with the size of the meals she used to eat or that most people who are not keto eat). I agree, as, thought I only eat three meals a day (with a 12 to 14 hour fast from after dinner to breakfast), they are smaller meals, as the higher level of fat is typically a more nutrient-dense food and hence a small portion. Hope that helps you understand what's being said.1 -
Good Morning All,
I agree with most of the menu suggestions and websites others have said and just want to add this...
I have found also keeping track of your macro nutrients in a diary really helps. It's in your face it's documented, you don't forget how many carbs you ate in a day and you can compare results. I think it helps me keep myself accountable. I currently am using myfitnesspal ap that underarmor created. I don't do the paid version, but I can see where it would be nice. However, you can certainly do the same thing on a excel sheet on your computer or write it out on paper.
Good Luck!
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Self edit, just realized how silly that sounded posting on the community for myfitnesspal of course she knows about it. I blame this on not having all my coffee in this morning yet.0 -
omelettes. easy.
egg salad w/ avocado.
instant pot/slow cooker chicken w/olive oil salt and a lil water. Then add a lil G Hughes
Sugar Free BBQ sauce serve on lettuce w peppers and dressing if desired [Tessame is good brand]
Zoodles w Victoria Marinara and grilled chicken breast or zoodles sauteed in coconut oil on side with
tilapia also sauteed in frying pan with coconut oil.
Steak and riced cauliflower or Keto Meatballs and Riced Cauliflower.
Burger with mushrooms cooked in burger grease or a little butter or olive oil with
blue cheese drizzled over top.
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i like to snack...string cheese; garlic or jalapeno or blue cheese stuffed olives; pickles. if i'm starving a quest bar.1
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rfrenkel77 wrote: »Your husband does not need your help with his oatmeal. He is perfectly capable of microwaving it for 1 min. All by himself.
In fact my 12 year old does just that, while I fry my bacon before dropping kids at school.
Not sure where you going.
I think you're rather missing my point, and cherry picking. But whatever.1
