Keto Meal Plan with Macros Step by Step

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What is a Ketogenic Diet?

A keto diet is well-known for being a low carb diet, in which the body produces ketones in the liver to be used as energy. It’s referred to by many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), and so on. Though some of these other “names” have different standards, we’ll stick with the standards of keto.

When you eat something high in carbs, your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy, so it will be chosen over any other energy source.

Insulin is produced to process the glucose in your bloodstream, by taking it around the body.

Since the glucose is being used as a primary energy, your fats are not needed and are the-refore stored.

Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy.

By lowering the intake of carbs, the body is induced into a state known as ketosis.

I am not a doctor or nutritionist. I am not recommending any specific diet. This is my meal plan and I have used recipes accumulated over time. This is simply put together by me.

This meal plan is based on a 1500 calorie macro breakdown. Should you need more or less please adjust the recipes using one of the many free macro calculators.

For this meal plan the following is the gram breakdown per day:

Calories: 1500

5% Carbs: 20 grams

25% Protein: 63 grams

70% Fat: 129 grams

For purposes of this meal plan, I am using NET CARBS not total carbs.

You should be able to replace any breakfast with a bulletproof coffee. If you choose to have the coffee as well as the breakfast you WILL be over in your macros. Black coffee is acceptable.

If you are still hungry at the end of the day enjoy a delicious fat bomb.

Chicken is always to be cooked to an internal temperature of 165°F.

Most of these recipes are for 1-2 people. If you are doing a salad or snack plate, you will double the recipe for 2 people. I hope you enjoy it!

Keto Meal Plan with Macros:

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Monday

• Breakfast: Avocado Shake
• Lunch: Bagel with 3 tablespoons cream cheese
• Supper: 3 Ingredient Chicken Parmesan with spiral zucchini o  Macros: Calories 1504 Carbs 14 Protein 64 Fat 131

Tuesday

• Breakfast: Crustless Broccoli and Cheese Quiche
• Lunch: Egg Salad with bacon, avocado and celery
• Supper: Big Mac Salad
• Macros: Calories 1500 Carbs 12 Protein 65 Fat 130

Wednesday

• Breakfast: Noatmeal
• Lunch: Snack Plate
• Supper: Baked Chicken with Sliced Cabbage
• Macros: Calories 1510 Carbs 13 Protein 63 Fat 125

Thursday

• Breakfast: 2 Breakfast Egg Muffins with Cheese and Spinach with Avocado Shake
• Lunch: Cauliflower Potato Salad and remaining half of avocado
• Supper: Baked Garlic Butter Haddock with 1 cup Broccoli and Cheese Sauce
  • Macros: Calories 1449 Carbs 16 Protein 59 Fat 124

Friday

• Breakfast: Avocado Shake
• Lunch: Bacon and cheese hamburger wrapped in lettuce leaf
• Dinner: Pepperoni Pizza Cauliflower Casserole with cheese biscuit o Macros: Calories 1449 Carbs 12 Protein 68 Fat 123

Saturday

• Breakfast: 2 Pancakes with Syrup
• Lunch: ½ can tuna packed in water with 1 tbsp mayo and 1 celery stalk (no recipe this ones pretty self-explanatory haha)
• Supper: Chicken Alfredo on Spiralled Zucchini
• Macros: Calories 1516 Carbs 17 Protein 61 Fat 134

Sunday

• Breakfast: Noatmeal
• Lunch: Tomato Cucumber Salad

• Supper: Zucchini Lasagne with cheese biscuit and side Caesar o Macros: Calories 1555 Carbs 18 Protein 63 Fat 130

Grocery List:

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Produce

• 5 Avocado
• 3 1/2 cup raw spinach
• 1 package frozen broccoli
• 1 cup broccoli
• 2 celery 7-8” long (approximately)
• 5 cherry tomatoes
• 1 cup tomato
• 1 medium tomato
• 1 ½ medium cucumber
• 2 large head cauliflower
• 1 romaine leaf + ½ cup romaine lettuce
• 8 oz iceberg or romaine (I used iceberg for the Big Mac Salad)
• 2 zucchini per person (2 people, 4 zucchini)
• 1 zucchini for lasagne
• cabbage pinch parsley

Meats

• 33 eggs (3 dozen)
• 5 slices bacon
• 1 hamburger patty – make sure it’s pure beef, no fillers
• 24 oz chicken breasts (6 breasts)
• 32 oz (2 pounds) ground beef
• cup chicken broth
• 16 oz haddock filet (or choice of fish) (4 filets)
• 20 slices pepperoni
• can tuna packed in either water or oil

Dairy

• 3 cup unsweetened almond milk
• 3 cup grated cheddar cheese
• 2 ½ cup cheddar cheese
• 5 cups heavy whipping cream