The easiest keto diet meal plan
Today we will be providing you with a super simple, 5 day keto diet meal plan that will help you to shed the pounds without stressing over what to eat!
For years upon years we were led to believe that when it came to our bodies, carbohydrates were our friends and that fat was pure evil. However, as time went by, new research and studies were conducted and experts began to find that actually that was not necessarily the case. Dr Atkins flipped this concept on its head, at least in part, by proving that if we remove carbohydrates from our diets, the body is forced to burn body fat for energy instead. In order for this process to occur, the body must first enter a metabolic state known as ketosis. More and more experts began looking into radical new approaches to diet and nutrition and eventually the “keto” diet was born.
Before you confuse the two, though both rely on low carbohydrates and ketosis, the Atkins diet is a high protein, moderate fat, low carb diet, whilst the keto diet is a low to moderate carb, moderate protein, high fat diet. The fats consumed will naturally come from healthy sources, but when it comes to increased energy levels, increased metabolic function, rapid fat loss, and lean muscle maintenance, possibly even gain, the keto diet ticks all of the aforementioned boxes, and then some.
Here we’ll be taking a look at The Easiest 5 Day Keto Diet Meal Plan for you to try yourselves at home. The main goal of this keto diet meal plan is to be as easy as possible. This won’t include loads of recipes as these meals are as simple as they sound – just take the ingredients listed in each meal and either cook them or put them together. Simple!
Note: This keto diet meal plan will not be suited to vegans or vegetarians, however you can see out vegan ketogenic diet post for ideas and a food list suited to these diets / lifestyles.
Keto diet meal plan best foods
- Nut butters
- Protein powder (low carb)
- Non-starchy vegetables
- Green leafy vegetables
- Full fat sour cream
- Natural yoghurt
- Cottage cheese
- Natural nut flours
- Liquid stevia sweeteners
- Decaf coffee
- Herbal teas
Five day keto diet plan
3 scrambled eggs cooked in butter
2 rashers of bacon
1 100% meat sausage
Spicy chicken, spinach, mixed leaf, and bacon salad
Handful of mixed nuts
Half a cup of natural yoghurt
Fried salmon fillet
Notes: Drink plenty of water throughout the day! Whilst on a keto diet it’s very important to drink lots of water. Ketosis can also put you at a higher risk of kidney stones and drinking more water can be preventative for that issue. Also, whilst in ketosis, you’ve rid your muscles of glycogen which holds on to water. Without carbs, your body stops retaining water the way it used to. During the keto diet meal plan you must drink much more water to avoid dehydration, especially in summer.
Mixed pepper and spinach omelette or frittata
Mixed seeds and smooth almond nut butter
Egg and bacon muffin cups (baked beaten egg with chopped crispy bacon inside, baked in muffin trays)
Coconut shrimps and mixed veggies
Notes: Any good keto diet meal plan will include lots of eggs. Not only are eggs high in healthy fats, they’re also power-packed with a huge amount of different nutrients which can really help get the nutrients you’re no longer getting from high carb vegetables and fruits. You may have leafy green vegetables as part of the keto diet meal plan but it’s recommended to eat lots of eggs throughout the week. I personally eat anywhere from 2 to 6 eggs every day. They’re easy to include in a keto diet meal plan as they can be prepared in so many ways that they never become boring!
Cheese and bacon omelette
Natural yoghurt and mixed nuts
Ham and cheese roll ups on a bed of wilted spinach
Half a ripe avocado with a handful of mixed prawns or shrimp
Spicy chicken wings (homemade)
Blue cheese and sour cream dip
Notes: If you’re like me and love a drink with dinner, you can have a little wine, low-carb beer or spirits with sugar-free mixers such as sparkling water and a slice of lime. Avoid heavy beers and drinks with soda!
Half a sliced avocado
Mixed seeds and natural peanut butter
Basic tuna and mayonnaise salad on a bed of romaine lettuce
Spicy minced beef
Roasted bell peppers
Notes: Cut partially roasted bell peppers in half lengthways, stuff with cooked spicy minced beef, top with cheese, and grill until golden.
Low-carb protein pancakes
Sugar free syrup
Leftover spicy minced beef served inside crispy lettuce leaf cups
String cheese and mixed nuts
Cheesy cauliflower and broccoli puree
Baked spicy chicken thighs
Handful of mixed nuts
Notes: Each morning you may also have one cup of coffee or herbal tea, with a touch of liquid sweetener, and double cream instead of milk.
Ketogenic dieting doesn’t need to be difficult, so our keto diet meal plan was designed with easy and quick meals and snacks. Have any questions or suggestions? Don’t hesitate to leave a comment below!