Kayla’s Sample Meal Plan:
Below I will provide you with what my daily meal itinerary was like when I first began the Keto Diet. I will provide interchangeable meal options as well, because I never eat the same thing all the time. You can substitute anything your heart desires with this meal plan, I just want to provide you with some ideas! Flexibility was key for me when I first started out—still is! I hope you find this useful! The macros I provide are for the meal as it is listed with the ingredients I actually used.
Meal 1: Bulletproof Coffee
(Macros/mine: Cals: 200, 24g fat, 0g carbs, 0g protein)
Personally, I make my bulletproof coffee with 2 tbs of butter and 1 sweet n’ low. I don’t use coconut oil because it gives me heart burn. BUT, you can certainly make a classic Bulletproof Coffee if that is what you enjoy (2 tbs of grass fed butter & 2 tbs of coconut oil or MCT oil) I have never tried MCT oil, so I can’t tell you if I enjoy it but if you want to—go for it! A lot of people claim that it really helps with their energy and cognitive abilities!
Meal 2: Sausage & Cheese Omelet
(Macros: Cals: 550, 44g fat, 5g carbs, 29g protein)
I make a three egg omelet, cooked in a tablespoon of grassed butter (so yum!) with 1 sausage patty chopped (I use the Johnsonville breakfast sausage) and add that to the egg. When it is done cooking I add cheese on top (1-2 slices of American cheese). You can use whatever kind of cheese you enjoy. I like American, even though there are 2g carbs per slice (I’m bad sometimes)
Meal 3: Keto Cream Cheese Pancakes (Makes 4 pancakes)
(Macros: Cals: 350, 30g fat, 4g carbs, 16g protein)
I have these on occasion when I have the time to make them. This makes for a good Saturday morning breakfast! You’ll need two eggs, two ounces of full fat cream cheese, 1 tsp cinnamon (optional) & 1 packet or tsp of your sweetener of choice. I blend all of these in my Nutribullet and blend until well combined. Heat your pan on medium heat (I add about a half tablespoon of butter to the pan) and pour your batter in the pan just like with regular pancakes. It takes about 2-3 minutes to cook. They do have a tendency to fall apart if you’re not really careful, but they still taste good! I like to add a couple tablespoons of sugar-free maple syrup to these and they are heaven!
Meal 1: Chicken & Ranch Salad:
(Macros: Cals: 332, 23g fat, 2g net carbs, 23g protein)
Sometimes I’m still so full from breakfast, that a salad actually sounds appealing to me (I’m not the biggest vegetable-lover there is). Romaine is pretty low carb, so I have about 2.5 cups of that with my favorite dressing (Ranch, 1g carb per 1 tablespoon—I use two) and I add some extras on that depending on what I’m feeling. I will add a little chicken breast (high protein, so I use scant amounts, usually about 2 ounces), grated parmesan cheese (1-2 tablespoons) and if I’m feeling extra frisky I fry up two slices of bacon, chop it up and sprinkle it on top!
Meal 2: Ketogasm’s Bacon-Cheddar Deviled Eggs
(Macros/per egg: Cals: 92, 7.6g fat, 0.3g carbs, 5.1g protein)
When I’m hungry without a cause, deviled eggs is a great lunch! Tasha from ketogasm.com has AMAZING recipes on her website and I just about died over her Bacon-cheddar deviled eggs. I prepared them the night before and gobbled them up in minutes, they’re delicious! Here are the ingredients/instructions that are directly from her website:
6 Eggs, hardboiled
3 Slices of bacon, cooked and crumbled to bits
1/4 cup mayo
1/4 cup cheddar cheese, shredded
1 tablespoon mustard
Salt and pepper, to taste
Halve each of the eggs from end to end.
Remove the yolk and place in medium sized bowl.
Pulverize the yolk and mix in the remaining ingredients: bacon, mayonnaise, mustard, and cheddar cheese. Stir until the the mixture appears smooth and ingredients are evenly distributed.
Taste the yolk mixture and add salt and pepper to taste. If you prefer a creamier mixture, take this opportunity to fine tune the taste and texture by blending in more mayonnaise.
Fill the wells of the egg whites with the yolk mixture. I’ve found it is easiest to spoon the yolk mixture into the wells. Using a piping bag can be difficult, as the bacon pieces easily clog the flow.
Arrange on a serving platter or storage container.
Chill until ready to serve.
Meal 1: Bacon Cheeseburgers w/ Mushroom and onion saute and a side of broccoli
(Macros: Cals: 559, 37g fat, 8g net carbs, 37g protein)
So, I literally ate a cheeseburger at least twice a week in the beginning of my Keto lifestyle. I measured out 4.5-5 ounces of 85% lean ground beef (this would depend on my macro limit for the day) and form it into a patty. I like american cheese on my burger, but any cheese you like is perfectly fine! Most of the time I like to add some sautéed mushrooms and onion on top of my burger for a little extra flavor. What I do for the mushroom/onion sauté is I chop up about a handful of mushroom and 1/4 cup of diced onion and sauté them in about a tablespoon of butter. After the onion is transparent I like to add lower sodium soy sauce (1-2 tablespoons) for some added flavor. I find burgers are best cooked on the grill and all I add to the burger while its cooking is salt and pepper (yes, it’s that simple!). Obviously, I couldn’t forget the bacon! So I fry up two slices of that in a pan and add it on top of my burger when it’s done cooking. I pair my bacon cheeseburger with about a cup or so of broccoli, but you can go for whatever vegetable you enjoy! Lastly, I add some reduced sugar ketchup to that burger and DIG IN!
Meal 2: Cheese Shell Tacos
(Macro: Cals: 516, 39g fat, 5g net carbs, 32g protein—without tomato)
To be honest this recipe is a little new to me, but it is too good not to share. I made tacos with a cheese shell for the first time last week and I will never eat a taco in a regular shell again! So, I made my taco meat as I normally would, and prepare my shell with mild cheddar cheese. I measure out 1/2 cup of cheddar cheese and separate it in half. Get a pan warm and add one half of the cheese. Spread the cheese out into the shape of a circle inside the pan and let it cook. You’ll know the cheese is done cooking when it is browned around the edges and you have no trouble lifting it off the pan with a spatula (about 3-4 minutes). To form the cheese shell—very carefully—drape your cheese over something that will hold the shell shape. I used my napkin holder. You will have to mold the cheese to the shape you want before it cools so work quickly. Once its cooled completely it will hold its taco shape. Repeat for the other shell. So like a regular old taco add in your ground beef (I use 85% lean, 3.0 ounces total), chopped lettuce or romaine, tomatoes if you like, cheese (1/8 cup) and sour cream (I use 1-2 tbs).
Snacks (sweet & savory):
Snack 1: Chocolate Mousse
(Macros: Cals 277:, 27g fat, 5g carbs, 1g protein)
When I need to up the fat before the end of the night, my chocolate mousse makes for a perfect high-fat dessert! All you need is 1/4-1/3 cup heavy cream (adjust depending on your macros), 2 teaspoons of unsweetened cocoa powder, and a sweetener of your choice—I usually use 1 sweet n’ low. I add all of that to a bowl, and with my hand mixer I whip it until it is of mousse consistency. I have a clip of me making this in one of my Full Day of Eating videos that has “chocolate mousse” in the title. So delish!
Snack 2: Skillet Pizza:
(Macros: Cals 330:, 28g fat, 3g carbs, 16g protein)
I apologize for all of the dairy-filled snacks, but I just can’t stay away. It’s the best way for me to get in my fat and it’s so easy to work with. For a quick snack during the day I would make skillet pizza. It is literally the same thing as the taco shell that is listed above. I put 1/2 cup of cheese in a pan with 7-8 slices of pepperoni and cook that until browned around the edges. I cut these up into little pizza-like triangles and I love to spread full-fat cream cheese on each one (1 tbs).