Effective 3 Days Ketogenic Diet Meal Plan

Oleh WSHH Fight Comp Episode

Wednesday, January 30, 2019

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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 sauteed 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 saturted fat and adequate protein is a very good way to kill hunger.