Welcome to week one of my easy keto meal plans. I am sharing the exact food I eat to give you quick and easy ideas for eating the keto way. I hope this will teach you how to meal plan so that you too can be successful on your Keto journey.
How to meal plan for an entire week you ask? Keep it simple! This meal plan is based on the macros I need based on my height and weight. You will want to research your own Macro goal. I recommend calculating your macros here.
I am a creature of habit so it is easier for me to eat the similar things all week then mix it up the next week. This may seem boring but it works for me and it is much easier and less expensive than fixing something different for every meal.
If you need to add macros or you are exceptionally hungry, please eat! You will end up binging on the wrong foods if you get too hungry. There are a ton of healthy Keto snacks. You can eat any of the food on this list. I am fat-adapted at this point so I’m just not hungry. This is something you have to look forward to!
How To Meal Plan: Week #1
Monday
Breakfast:
Lunch:
- 3 oz grilled chicken
- 2 slices thick-cut bacon
- roasted vegetables
- 1/2 Avocado
Dinner:
- 4 oz Grilled Salmon
- roasted vegetables
- garden salad with full fat dressing
Total Macros: 1198 calories; 38 grams carbs; 24 grams fiber; 14 grams net carbs; 82 grams fat; 72 grams protein
Tuesday
Breakfast:
Lunch:
- 3 oz grilled chicken
- 2 slices thick-cut bacon
- roasted vegetables
Dinner:
- Large salad with full fat dressing
- 3 oz grilled chicken
- 2 slices thick cut bacon
- 1/2 avocado
- 28g blue cheese
- 1 hard-boiled egg
Total Macros: 1222 calories; 26 grams carbs; 16 grams fiber; 10 grams net carbs; 83 grams fat; 85 grams protein
Wednesday
Breakfast:
Lunch:
- 3 oz grilled chicken
- 2 slices thick-cut bacon
- roasted vegetables
- 1/2 Avocado
Dinner:
- 3 oz Grilled Chicken
- roasted vegetables
- garden salad with full fat dressing
Total Macros: 1134 calories; 37 grams carbs; 24 grams fiber; 13 grams net carbs; 76 grams fat; 69 grams protein
Thursday
Breakfast:
Lunch:
- 3 oz grilled chicken
- 2 slices thick-cut bacon
- roasted vegetables
Dinner:
- Large salad with full fat dressing
- 3 oz grilled chicken
- 2 slices thick cut bacon
- 1/2 avocado
- 28g blue cheese
- 1 hard-boiled egg
Total Macros: 1222 calories; 26 grams carbs; 16 grams fiber; 10 grams net carbs; 83 grams fat; 85 grams protein
Friday
Breakfast:
Lunch:
Dinner: (A night out)
- 5 Wings
- Salad with cheese, bacon, tomatoes, green onions and full fat dressing
Total Macros: 1396 calories; 26 grams carbs; 17 grams fiber; 9 grams net carbs; 99 grams fat; 90 grams protein
Saturday and Sunday I fix food at home. I usually drink my bulletproof coffee for breakfast, then have bacon and eggs for lunch and whatever I have leftover for dinner.
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