Prefer to customize your own meal plan? We have that option for you as well! Select each meal from our vast library of recipes where you can filter or search for your favorite foods. Learn more about testing for bio-individuality here. You can adjust these plans to your optimal macros by adding or removing a snack or adjusting portion sizes.īecause every body reacts to foods differently, we encourage you to test your glucose and ketones before and after meals. We want to help you take the guesswork out of ketosis, so each meal plan is designed to accommodate 1400-1,600 calories per day (we find this is about the average for people living keto) and 20 net carbs per day (a keto benchmark). So, what are you waiting for? It’s easier than ever to add more flavor and ease to your keto journey while learning new recipes you’ll want to use again and again! Whether you’re into batch cooking or quick cooking, are vegetarian or dairy-free, or just want to keep costs down while keeping your ketones up, you can rely on these plans to help keep you satisfied and in ketosis. Even if you’re already following a keto lifestyle, this two-day Meal Plan is a great opportunity to break free from the routine and explore new recipes.We’ve crafted a variety of weekly keto meal plans from our recipe library to suit your lifestyle. (To reach the metabolic state called ketosis, you’ll need to stick to a macro plan over a number of days.)įeel free to pair any meal with keto-friendly salads, veggies, or greens like broccoli, asparagus, spinach, cucumber, or celery, which won't affect your carb count. This two-day basic keto Meal Plan follows the recommended macros, or macronutrients (meaning, the carbohydrates, protein, and fat) of a standard keto diet, remaining under 20 net carbs per day for a single serving size of each recipe. These eight recipes will introduce you to the many possibilities of keto - from flavorful casseroles to tasty treats like coconut macaroons, which you might not have imagined were open to you on a keto diet. Although it's often portrayed as the bacon, cheese, and butter eating pattern, a keto diet can be so much more. The goal of our beginner keto Meal Plan is to make the start of your keto journey so easy and delicious you’ll want to turn it into a long-term reality. We’ve worked to create options ranging from simple on-the-go dishes to meals that will make you feel like you’re in a five-star restaurant. Calories, fats, protein, fiber, and carbohydrates are automatically calculated for each day in order to ensure your following your weight loss plan. Since then, we've been on a mission to make a ketogenic diet as accessible as possible by sharing easy and satisfying keto recipes. The Keto Diet Meal Planner is a simple way to enter our recipes, meals when you eat out, and your own recipes. These life-changing benefits got us hooked on keto for the long run. Our energy and productivity increased, as did our mental clarity. On a keto diet, we both noticed significant all-around health improvements. While keto is often used to promote weight loss, its benefits extend far beyond that. Instead of restricting calories, the keto diet focuses on nutrient-dense foods that are a pleasure to eat. It’s a holistic approach to improving your health. To use the macro calculator, you need to estimate your body fat. I have a FREE 5-day meal plan for you, with a shopping list, pantry guide, and progress tracker.
For us, keto is so much more than a traditional diet. I want to ensure you have everything you need to get started. We were immediately intrigued by keto’s health benefits - increased energy levels, improved mental clarity, and stabilized blood sugar. As a mother-and-daughter food-blogging team, we discovered the keto diet soon after starting our blog, Simply So Healthy. The ketogenic diet - a low-carb, high-fat diet - has surged in popularity in recent years. Since then, we’ve learned a great deal about how a satisfying Meal Plan can help make keto a lifestyle we enjoy, rather than a diet we resent. We had the same challenge when we began eating keto five years ago. If you’ve been considering the popular keto diet, you might be searching for just the right way to launch your keto journey and set yourself up for long-term success. By Annissa and Harper Slusher of Simply So Healthy.