Weekly Ketogenic Meal Plan
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MondayTuesdayWednesdayThursdayFridaySaturdaySunday
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BreakfastBreakfastBreakfastBreakfastBreakfastBreakfastBreakfast
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Mushroom, cheese, spinach & rocket omlete (3 eggs)5.8Scrambled eggs with cheese & greens4.5Cream cheese & ground almond pancakes4Cream cheese & ground almond pancakes6Courgette & Bacon fritata2Cream cheese & ground almond pancakes5Cream cheese, nut butter & coconut oil2
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With butter, double cream, pecans, strawberrys & bluberries2
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Comments:Bit more admin involved compared to putting cereal in a bowl. Tasty way to start the day though, and pretty filling.Didn't get enough sleep & woke up feeling very hungry. Not quite as filling as the omlete, but still a tasy way to start the day. Prepped last night so just needed to heat up with extra goodies for breakfast. Wasn't sure if they'd be as filling as straight eggs, but half the mix gave me 6 small pancakes. A bit more sweetness would have been nice but didn't want to add anything artificial & conscious that carb intake is probably too high at the moment to induce ketosis.Getting the hang of cooking these. Tried adding some nut butter into the mix but couldn't really taste a big difference. Seems better to add that and cinamon etc. after they're cooked. Had to carefully ration fruit as easily could have eaten lots more.Think the Whisky & football might have taken it out of me. Struggle just to get up this morning so no chance of a pre-work run. A hearty breafast was welcome, accompanied by extra cheeese and rocket.Had some leftover cooked pancakes so reheated & stuck some nut butter & berries between them. Not the biggest breakfast but despite setting out tired didn't feel stiff/sore from last night's run.Staying up until 2am drinking red wine probably wasn't a ideal pre-run formula. But. Eventually got up, ate a load of fat (cream cheese with coconut oil & nut butter), stuck some water in my camelbak and ran 11 miles (out to Richmond Park, round and back home). Hills were hard work & was definitely in need of some energy by the end, but comfortably under 8 min per mile pace so pretty respectible. After a week of extremely low carb intake & almost none before/during the really valuable part of the run was that it gave me an idea of what it would be like to run in a glycogen depleted state... and the confidence that it is possible to run for an extended period without carbs.
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Breakfast total:5.8Breakfast total:4.5Breakfast total:6Breakfast total:6Breakfast total:2Breakfast total:5Breakfast total:2
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LunchLunchLunchLunchLunchLunchLunch
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Tuna salad3.9Left over pork chop90g olives3Courgette & Bacon fritata2Avocado slami & spinach salad5.8Chicken salad3.1Smoked salmon, poached eggs and rocket2
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Can of tunaSalad100g ham0Broccoli4Feta & olives3chicken thighs
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2 x eggsBlue cheese dressing8Feta cheese4Berries2handful of berries2avocadoFish & chips!50
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Greens & avocadoegg
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Flax seed
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spring onions
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Comments:1 handful of nuts was enough to get me through to lunch - not sure whether that's down to less hunger or just more will power at this stage. Enjoyed lunch & feel relatively full but not sure how long that will last. Bought pork scratchings, beef jerky and boullion to see me through the afternoon and to avoid going overboard on nuts.Turns out when you put two pork chops and a creamy dressing in a salad it's pretty satisfying! Snacked on a few prok scratchings & biltong - negligable carbs in each.Intended to have the Bacon & courgette fritata I'd cooked the night before. Left it in the fridge at work before leaving the office to go to an exhibition. Result. Slightly strange looks from people watching a guy eat a block of feta cheese in public. Felt very tired.Felt less lethargic before and after lunch than yesterday. Healthy portion of broccoli helped it be pretty filling. Really craved something sweet (possibly because there was homemade brownies in the office) so ate a few berries.After trying to have a social life last night forgot the need to cook the bacon for my salad. Luckily, a pack of salami in the fridge came to the rescue as a no effort substitute. With a couple of jalepenos thrown in the end result was pretty good. Still badly lacking energy when it got to lunch time, started to feel better after it. Plan to get a run in after work and then an early night!Combo was really filling & pretty tasty. Went out shopping before and was tired walking back up to the flat but energy levels feel more stable than earlier in the week.Had courgette frittatas planned. Realised I wasn't going to carry on the diet for another week. Straight after eating eggs & smoked salmon got showered & met everybody out for a pub lunch! Having fish in batter was incredble, first chip was also pretty satistfying. By the end though, I was done with the floury stodge and left two chips. Sacrilege. This was probably because they were a little under-done but still a bit surprising.
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Lunch total:3.9Lunch total:8Lunch total:7Lunch total:8Lunch total:10.8Lunch total:3.1Lunch total:52
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DinnerDinnerDinnerDinnerDinnerDinnerDinner
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Pork chops with apsparagus & keto gravy8.7Chicken 'tacos'8Chicken & cauliflower cheese bake with flax seed cabbage & rocket 4Chicken/cauli bake leftovers4Chicken/cauli bake leftovers (again)4Thai beef salad with broccoli5Stir fry chicken, broccoli & courgette with cashew nuts & rice50
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& salsa verde!
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Comments:Damn bacon is good - haven't bought it in ages. Sauce with double cream, spinach & parsley is delicious but even with lots of veg its a pretty rich dinner.Tacos with cabbage leaves instead of taco shells? Sounds depressing, actually bloody tasty. Batched cooked a load of chicken so put spices in with cream cheese & double cream instead. Complete with lime, spring onions, spinach, herbs, chillis & jalepenos. Crispy chikcen skin even partially made up for a lack of crunch. This is a recipe I'd be happy to cook & eat any time. Another winning recipe - ended up adding feta, mozzorella, parmesan and chedder so no shortage of fat!Appreciated not having to cook anything new tonight. Still tasty the second time round.I really did make a lot of this stuff! All the fats left in this final serving. Greasy good times offset by a big serving of fresh greens.A day in the pub watching the rugby. Drinking dilemma. A pint of Guinness did look awful tempting, but the same spirit/soda strategy from earlier in the week was actually pretty welcome after a few drinks. No bloating issues. The potential problems arose from the menu. Having been there all afternoon it was time for food & the pub served Thai. Damn. Luckily, a beef salad and some broccoli (minus the oyster sauce) meant I could join in without being 'that guy'. Eating out on a low carb diet is much more of a challenge without feeling self conscious, but is feasible. Dinner was pretty delicious (particularly as I didn't cook it!), and was nice not to have to be so careful about what I ate or count carbs. Later in the evening left with a bloated feeling I hadn't experienced despite big portions all week. Unsure whether it was due to the body just getting used to carbs again, or whether they always make me feel like that?
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Dinner total:8.7Dinner total:8Dinner total:4Dinner total:4Dinner total:4Dinner total:5Dinner total:50
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SnacksSnacksSnacksSnacksSnacksSnacksSnacks
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2x 25g servings nuts2.62x servings nuts2.62x servings nuts2.62x servings nuts2.62x servings nuts2.62x servings nuts2.62x servings nuts2.6
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Bullion stock drink1.51x tin mackerel01x avocado41x avocado41x tin mackerel02x glass red wine8
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Pork scratchings0Biltong & pork scratchings 0.1Biltong & pork scratchings 0.1Biltong & pork scratchings 0.1Nut butter & berries3
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Snacks total:4.1Snacks total:2.7Snacks total:6.7Snacks total:6.7Snacks total:5.6Snacks total:10.6Snacks total:2.6
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Daily total:22.5Daily total:23.2Daily total:23.7Daily total:24.7Daily total:22.4Daily total:23.7Daily total:106.6
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Daily thoughts:Despite a short spell feeling a little light headed, no obvious effects of lack of carbs - in fact any 'post lunch low' was noticebly absent. Later in the afternoon started to struggle with concentration, and ended up googling food a lot! Pretty lethargic before eating but more of a mental rather than physical challenge so far. Daily thoughts:First day with real exercise on low carb diet. 600m repeats were tough, but didn't feel a particular loss of ability to push to the maximum (supported by fastest speed recorded on Moov). Still think I was drawing on mainly on gylcogen. Very tired after dinner, and lots of food prep for tomorrow's breakfast/lunch. Must try to get some more sleep. Daily thoughts:Tough, tough day. Woken up by rain at 4am and felt a bit of a headache. After run previous night felt very lethargic, not helped by lunch fail. Really felt like my blood sugar was low, and evening meal was very welcome. Despite this, played football and whilst I was perhaps a little slower than usual was suprised by how much effort I could put in. Felt better afterwards than I did before. Upside of forgetting lunch was less food prep required tonight. Daily thoughts:Didn't wake up as mentally tired as yesterday, but legs were sore & only managed a short workout/stretch instead of a training run. Difficult to say whether that's down to diet, exercise, or lack of sleep - probably all but more the latter. Went out after work to meet Josh and the boys for a catch up/to watch the footy. Opted to 0 carb whisky & soda which was no major dowgrade from a beer. Struggled when everyone else ordered burgers, but luckily had downed plently of left overs before going out.Daily thoughts:Pretty tired today but interesting that energy levels seemed to run the opposite of usual 'post meal low'. Hard work to force myself out for a run but didn't seem to lose a great deal in terms of pace.Daily thoughts:Home early, but after 5 or 6 whisky & sodas was still in the mood to socialise! Luckily I had some headroom on carb intake so indulged in a couple of very drinkable glasses of red wine. Booze and keto. No problem. *Hic*Daily thoughts:Pretty knackered, pretty relieved, & pretty pleased with the run. Lots to think about in terms of things I've learnt during the week.
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Daily goal: Stay under 25g net carbs a day.
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Weekly total carbs:246.8
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