Families logo

Keto Meal Plan

Staying healthy

By Nicole RobinsonPublished about a year ago 3 min read

Keto meal planning can be a bit of a challenge, especially if you're new to the diet. However, with a little bit of planning and preparation, it's possible to enjoy delicious and satisfying meals while still sticking to your keto goals.

Here are some tips to help you with your keto meal planning:

Calculate your macros

Before you start planning your meals, it's important to determine your daily macronutrient goals. The typical macronutrient breakdown for the keto diet is approximately 70-75% fat, 20-25% protein, and 5-10% carbohydrates.

You can use an online calculator to determine your specific macros based on your age, weight, height, and activity level. Once you know your macro goals, you can plan your meals accordingly.

Plan your meals in advance

One of the keys to success with the keto diet is to plan your meals in advance. This not only helps you stay on track with your macros, but it also makes grocery shopping and meal preparation easier.

Start by planning your meals for the week ahead. Look for keto-friendly recipes online or in keto cookbooks, and make a shopping list of all the ingredients you'll need.

Stock up on keto-friendly ingredients

When you're on the keto diet, there are certain ingredients that you'll want to keep on hand. These include:

Healthy fats: coconut oil, olive oil, avocado oil, ghee, butter, and nuts and seeds

Protein sources: beef, chicken, turkey, fish, eggs, and dairy products (like cheese and Greek yogurt)

Non-starchy vegetables: leafy greens, broccoli, cauliflower, zucchini, mushrooms, and peppers

Low-carb fruits: berries, avocado, and tomatoes

By keeping these ingredients on hand, you'll be able to whip up keto-friendly meals and snacks at a moment's notice.

Meal prep

Meal prepping is an essential part of keto meal planning. By preparing your meals in advance, you'll save time and ensure that you always have healthy food on hand.

At the beginning of each week, spend a few hours preparing meals and snacks for the days ahead. You can cook up a big batch of protein (like chicken or beef) and veggies, and portion them out into individual containers. You can also prepare keto-friendly snacks, like hard-boiled eggs, cheese, and nuts, and keep them on hand for when hunger strikes.

Don't forget about snacks

Snacking can be a challenge on the keto diet, as many traditional snack foods are high in carbs. However, there are plenty of keto-friendly snack options that you can enjoy.

Some good options include:

Nuts and seeds

Cheese sticks

Hard-boiled eggs



Jerky (just be sure to check the label for added sugars)

Be creative with your meals

One of the best things about the keto diet is that it allows you to get creative with your meals. Instead of relying on traditional pasta and rice dishes, try using zucchini noodles or cauliflower rice. Experiment with different spices and herbs to add flavor to your meals.

You can also try making keto-friendly versions of your favorite foods. For example, you can make pizza crust out of cauliflower or almond flour, or use coconut flour to make low-carb pancakes.

In conclusion, keto meal planning can take a bit of effort, but it's worth it in the end. By planning your meals in advance, stocking up on keto-friendly ingredients, meal prepping, and getting creative with your meals, you can stick to your keto goals and enjoy delicious and satisfying food at the same time. Just remember to consult with your healthcare provider before starting any new diet or exercise. Copy and paste the link below to get started on a keto meal plan with meal ideas.


how tohow to

About the Creator

Reader insights

Be the first to share your insights about this piece.

How does it work?

Add your insights


Nicole Robinson is not accepting comments at the moment

Want to show your support? Send them a one-off tip.

Find us on social media

Miscellaneous links

  • Explore
  • Contact
  • Privacy Policy
  • Terms of Use
  • Support

© 2024 Creatd, Inc. All Rights Reserved.