Health and Fitness,  Weight loss

Effective 3 Days Ketogenic Diet Meal Plan

This is the best ketogenic diet menu. As you can see, it comes down to eating controlled portions of meat, as much fat as you like, and low carb veggies.Any hunger in between meals can be handled with low carb, high fat foods like celery with cream cheese, or a slice of cheese, or a handful of macadamia nuts.

Day 1: Ketogenic Diet Menu:

I’ve analyzed the entire Day 1 menu and included the results in the graphic at right. The protein grams are a little high but at that calorie intake, the percentage of protein in relation to the percentage of fat intake is perfect.

  • Breakfast: scrambled eggs with cream and onions, and 4 slices of bacon
  • Lunch: chicken on salad greens with oil and vinegar and a celery stalk
  • Dinner: Ribeye with mushroom cream sauce and broccoli

Day 2: Ketogenic Diet Menu:

  • Breakfast: 4 ounces ground beef, mixed with spices, 1 ounce of chopped onion, another ounce of low carb vegetables, fried in butter or olive oil unsweetened herbal tea or coffee with heavy cream
  • Lunch: 4 oz baked fish with dill butter sauce
    1 cup cauliflower, chopped and sauted in butter or olive oil
    1 cup of salad greens sprinkled with blue cheese and dressed with a tablespoon of full fat dressing
    water or unsweetened flavored sparkling water or other unsweetened beverage
  • Dinner: 6 oz pulled pork shoulder
    2 cups shredded cabbage sauteed in butter with caraway
    salad greens with high fat dressing
    water or unsweetened flavored sparkling water or other unsweetened beverage
    unsweetened herbal tea or coffee with heavy cream

Day 3: Ketogenic Diet Menu:

  • Breakfast: 3 oz cooked pork breakfast sausage
    1 soft boiled egg
    2 T whipped cream cheese
    unsweetened herbal tea or coffee with heavy cream
  • Lunch: 4 oz smoked turkey
    1 cup chunked or sliced summer squash, sauteed in butter or olive oil
    1 cup salad greens with low carb, high fat dressing
    water or unsweetened flavored sparkling water or other unsweetened beverage
  • Dinner: 4 oz salmon
    Parmesan cream sauce
    2 cups spinach sauteed with onions and garlic
    Romaine lettuce with low carb, high fat dressing
    water or unsweetened flavored sparkling water or other unsweetened beverage
    coffee or herbal tea with cream

These are just a few samples of what a ketogenic diet menu looks like. As mentioned above, it comes down to eating some protein, adding as much fat as you like (within calorie limits) and choosing low carb veggies to round out the meal.

Of course, you can’t consume whole sticks of butter and expect to lose weight, but if you aren’t trying to lose weight, eating enough saturated fat and adequate protein is a very good way to kill hunger.

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