Keto Beginner Meal Plan to Get You Started
by / Dec 01, 2021
[vc_row][vc_column][vc_column_text]If you have decided to adopt the keto diet, you have taken the first step towards a better life. And since we know the volume of information available online can be overwhelming, we are here to provide you with the best insights with a keto beginner meal plan and how it can improve your overall health and wellbeing.
So let’s get started!
A ketogenic or keto diet is an eating plan that enables our body to reach ketosis, a natural state in which it uses fat as the primary source of fuel. This happens when we significantly reduce our carbohydrates intake and replace it with healthy fats.
Ketosis makes our body highly efficient in burning fat and turning it into energy as well as into ketones - small molecules used as fuel once we have consumed our glucose (or blood sugar) supply. The glucose only provides a temporary spike of energy that is rapidly consumed, whilst excess glycogen (a form of sugar) stores itself in the liver or as triglycerides in fat cells. Without carbs, the body will quickly deplete its glycogen and will begin using fat for energy. This fat comes from the foods we eat as well as from the triglycerides stored in our cells.
Proteins provide the building blocks for your muscles and other structures in your body. The correct quantity of protein to eat depends on your body size and activity level. For example, suppose you are a woman with an average level of physical activity. In that case, you can eat two servings of 100 g of protein every day (raw weight), whilst for men and active women, two servings of 150 grams of protein are recommended daily.
Fat helps regulate metabolism and makes us feel satiated. However, trans fats (which are a type of unsaturated fats) must be avoided. With nine calories/gram, fat should be limited to 3-5 servings per day.
Adjusting the carbohydrates intake helps you avoid spikes in your insulin levels and, at the same time, can provide your body with the right amount of carbs from food such as fruits (2 serves per day) or leafy greens.
The list of foods that you can eat on the keto diet is generous, as long as you meet the mix of protein, fat, and carbohydrates requirements.
A basic keto meal plan will include two servings of 100 g protein, five servings of fat, lots of leafy greens, two serves of fruits and a limited quantity of starchy carbohydrates.
Protein, which must be limited to 100g raw/80g cooked, can come from chicken, turkey, duck, beef, lamb, venison, eggs (free-range) or cottage cheese.
You can take your 100 g of vegetables and 1-2 cups of free vegetable daily portions from veggies such as Brussels sprouts, cauliflower, cucumber, eggplant, fennel, garlic, kale, leeks, mushrooms, onions, radishes, spinach, tomatoes, etc.
30 g of Macadamia, Almonds, Hazelnuts, Brazil Nuts, Pecan Nuts or Pine nuts will provide you with one fat serving per day. Good fat is contained in one tablespoon of avocado, extra virgin, flaxseed, hempseed, macadamia, walnut or sesame oil.
Berries (100g), cherries (x 6), Kiwifruit (75 g), lemon and limes (one, medium size), pineapple (80 g), mandarin (one, medium) or nectarine (one, small) are also on the list of allowed foods, alongside some pantry items such as mustard, horseradish, seaweed, tomato paste, etc.
Your keto beginner meal plan can also include dairy (which counts as one fat serve), whether you choose four tablespoons of sour cream, 40 g of soft or blue cheese, 50 g of Feta, ¾ cups of Greek yoghurt or 35 g of Parmesan. You can add more taste and flavour to your meals by using almond or coconut flour, sauerkraut or bone broth.
To ease you into keto, also use one or more of these replacement foods:
[/vc_column_text][vc_empty_space][vc_row_inner][vc_column_inner width="1/5"][vc_custom_heading text="Monday" font_container="tag:h5|text_align:center|color:%23dd871d" use_theme_fonts="yes"][vc_empty_space height="20px"][vc_column_text]
[/vc_column_text][/vc_column_inner][vc_column_inner width="1/5"][vc_custom_heading text="Tuesday" font_container="tag:h5|text_align:center|color:%23dd871d" use_theme_fonts="yes"][vc_empty_space height="20px"][vc_column_text]
[/vc_column_text][/vc_column_inner][vc_column_inner width="1/5"][vc_custom_heading text="Wednesday" font_container="tag:h5|text_align:center|color:%23dd871d" use_theme_fonts="yes"][vc_empty_space height="20px"][vc_column_text]
[/vc_column_text][/vc_column_inner][vc_column_inner width="1/5"][vc_custom_heading text="Thursday" font_container="tag:h5|text_align:center|color:%23dd871d" use_theme_fonts="yes"][vc_empty_space height="20px"][vc_column_text]
[/vc_column_text][/vc_column_inner][vc_column_inner width="1/5"][vc_custom_heading text="Friday" font_container="tag:h5|text_align:center|color:%23dd871d" use_theme_fonts="yes"][vc_empty_space height="20px"][vc_column_text]
[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_empty_space][vc_single_image image="31919" img_size="large"][vc_empty_space][vc_column_text]I am here to guide you through your journey to a new lifestyle and long-term health.
In the first six weeks, you spend with us on this journey, we will reshape your pantry supplies by getting rid of all unhealthy snacks and processed foods.
Starting with the seventh week, we will focus on fueling your body with whole foods and healthy fats. Our strategy on the keto diet will help you become fat adapted and gain the knowledge of understanding and addressing your body’s unique needs.
Keto is NOT just a diet; it is a lifestyle that combines a solid nutrition strategy with fitness and daily movement to make you feel your best both inside and outside.[/vc_column_text][/vc_column][/vc_row]
So let’s get started!
What is the keto diet, and how does it work?
A ketogenic or keto diet is an eating plan that enables our body to reach ketosis, a natural state in which it uses fat as the primary source of fuel. This happens when we significantly reduce our carbohydrates intake and replace it with healthy fats.
Ketosis makes our body highly efficient in burning fat and turning it into energy as well as into ketones - small molecules used as fuel once we have consumed our glucose (or blood sugar) supply. The glucose only provides a temporary spike of energy that is rapidly consumed, whilst excess glycogen (a form of sugar) stores itself in the liver or as triglycerides in fat cells. Without carbs, the body will quickly deplete its glycogen and will begin using fat for energy. This fat comes from the foods we eat as well as from the triglycerides stored in our cells.
The main benefits of the Keto diet:
- helps you get rid of carbohydrates and sugar addictions;
- increases your energy levels;
- improves your mental focus and exercise endurance;
- prevents and fights chronic and life-threatening diseases;
- burns fast stored fat and gets you fuel in exchange;
- promotes weight loss.
How to start your keto beginner meal plan
- Take some photos of yourself wearing shorts and a sports bra, a swimsuit or shorts and a tight-fitting shirt.
- Weigh yourself once a week and take measurements of your bicep, waist, hips, chest and thighs.
- Hide or give to somebody all the unhealthy foods that might tempt you along the way.
- Establish an eating routine by selecting 1 x breakfast and 1 x lunch options and repeat these meals daily. Prepare a different meal every evening to provide variety to your diet.
- Plan ahead your eating options for occasions such as travel, weddings or parties.
Understand the role of macronutrients so you can get the best results for your health and wellbeing
Proteins provide the building blocks for your muscles and other structures in your body. The correct quantity of protein to eat depends on your body size and activity level. For example, suppose you are a woman with an average level of physical activity. In that case, you can eat two servings of 100 g of protein every day (raw weight), whilst for men and active women, two servings of 150 grams of protein are recommended daily.
Fat helps regulate metabolism and makes us feel satiated. However, trans fats (which are a type of unsaturated fats) must be avoided. With nine calories/gram, fat should be limited to 3-5 servings per day.
Adjusting the carbohydrates intake helps you avoid spikes in your insulin levels and, at the same time, can provide your body with the right amount of carbs from food such as fruits (2 serves per day) or leafy greens.
Create balanced meals based on keto-friendly foods
The list of foods that you can eat on the keto diet is generous, as long as you meet the mix of protein, fat, and carbohydrates requirements.
A basic keto meal plan will include two servings of 100 g protein, five servings of fat, lots of leafy greens, two serves of fruits and a limited quantity of starchy carbohydrates.
Protein, which must be limited to 100g raw/80g cooked, can come from chicken, turkey, duck, beef, lamb, venison, eggs (free-range) or cottage cheese.
You can take your 100 g of vegetables and 1-2 cups of free vegetable daily portions from veggies such as Brussels sprouts, cauliflower, cucumber, eggplant, fennel, garlic, kale, leeks, mushrooms, onions, radishes, spinach, tomatoes, etc.
30 g of Macadamia, Almonds, Hazelnuts, Brazil Nuts, Pecan Nuts or Pine nuts will provide you with one fat serving per day. Good fat is contained in one tablespoon of avocado, extra virgin, flaxseed, hempseed, macadamia, walnut or sesame oil.
Berries (100g), cherries (x 6), Kiwifruit (75 g), lemon and limes (one, medium size), pineapple (80 g), mandarin (one, medium) or nectarine (one, small) are also on the list of allowed foods, alongside some pantry items such as mustard, horseradish, seaweed, tomato paste, etc.
Your keto beginner meal plan can also include dairy (which counts as one fat serve), whether you choose four tablespoons of sour cream, 40 g of soft or blue cheese, 50 g of Feta, ¾ cups of Greek yoghurt or 35 g of Parmesan. You can add more taste and flavour to your meals by using almond or coconut flour, sauerkraut or bone broth.
To ease you into keto, also use one or more of these replacement foods:
- unsweetened almond milk or coconut milk at 1:1 ratio to replace regular milk;
- stevia or erythritol to replace sugar;
- Use konjac noodles, konjac rice and konjac pasta to replace noodles, rice and pasta.
Keto beginner meal plan
[/vc_column_text][vc_empty_space][vc_row_inner][vc_column_inner width="1/5"][vc_custom_heading text="Monday" font_container="tag:h5|text_align:center|color:%23dd871d" use_theme_fonts="yes"][vc_empty_space height="20px"][vc_column_text]
Breakfast
Quick omelette
Lunch
Nourish bowl
Dinner
Coconut poached fish with Asian greens
[/vc_column_text][/vc_column_inner][vc_column_inner width="1/5"][vc_custom_heading text="Tuesday" font_container="tag:h5|text_align:center|color:%23dd871d" use_theme_fonts="yes"][vc_empty_space height="20px"][vc_column_text]
Breakfast
Chia seed pudding with berries
Lunch
Nourish bowl
Dinner
Lemon and herb chicken breast with sauteed greens
[/vc_column_text][/vc_column_inner][vc_column_inner width="1/5"][vc_custom_heading text="Wednesday" font_container="tag:h5|text_align:center|color:%23dd871d" use_theme_fonts="yes"][vc_empty_space height="20px"][vc_column_text]
Breakfast
Quick omelette
Lunch
Nourish bowl
Dinner
Cauliflower fried rice with prawns
[/vc_column_text][/vc_column_inner][vc_column_inner width="1/5"][vc_custom_heading text="Thursday" font_container="tag:h5|text_align:center|color:%23dd871d" use_theme_fonts="yes"][vc_empty_space height="20px"][vc_column_text]
Breakfast
Green smoothie
Lunch
Nourish bowl
Dinner
Meat Balls
[/vc_column_text][/vc_column_inner][vc_column_inner width="1/5"][vc_custom_heading text="Friday" font_container="tag:h5|text_align:center|color:%23dd871d" use_theme_fonts="yes"][vc_empty_space height="20px"][vc_column_text]
Breakfast
Quick omelette
Lunch
Nourish bowl
Dinner
Roast chicken with broccoli and roast veggies
[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_empty_space][vc_single_image image="31919" img_size="large"][vc_empty_space][vc_column_text]I am here to guide you through your journey to a new lifestyle and long-term health.
In the first six weeks, you spend with us on this journey, we will reshape your pantry supplies by getting rid of all unhealthy snacks and processed foods.
Starting with the seventh week, we will focus on fueling your body with whole foods and healthy fats. Our strategy on the keto diet will help you become fat adapted and gain the knowledge of understanding and addressing your body’s unique needs.
Keto is NOT just a diet; it is a lifestyle that combines a solid nutrition strategy with fitness and daily movement to make you feel your best both inside and outside.[/vc_column_text][/vc_column][/vc_row]
