1000 Calorie Ketogenic Diet Plan – A keto meal plan is your key to success on the ketogenic diet. Knowing which foods to eat (and which to avoid), meal prep, and following ketogenic guidelines will help you reach your macro goals and stay in ketosis.
This guide provides a sample week-long keto meal plan, perfect for your first week on keto. Feel free to follow it to the letter or modify it to suit your personal goals.
1000 Calorie Ketogenic Diet Plan
Before diving into the diet, take a look at how to count your macros and which foods are keto-friendly. This will set you up for success after your first week on the keto diet.
Keto Diet In Simple English
Why do you want to start a ketogenic diet and follow a keto diet plan? Do you finally want to lose that stubborn excess weight that you always carry with you? Looking for more mental clarity and more energy? Or will you use the ketogenic diet for specific health benefits, such as lowering your blood sugar, blood pressure or risk of type 2 diabetes?
Your approach to keto will vary depending on your personal goals. Below are some common keto goals and the type of keto diet best suited to achieving them all.
The standard ketogenic diet (SKD) is the most common approach to keto and is the most recommended method for beginners. People following SKD usually want to achieve weight loss or fat reduction. You can also expect improvements in some symptoms related to depression and mental health, inflammation and cholesterol levels.
Ideal for maintaining exercise performance, the Targeted Ketogenic Diet (TKD) is ideal for athletes or those who maintain a high level of activity. How does it work? TKD allows glycogen resynthesis without interrupting ketosis for long periods of time.
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The cyclic ketogenic diet (CKD) replaces days of strict keto and carbohydrate consumption. For example, CKD involves eating 20-50 grams of carbohydrates per week for five consecutive days, followed by a high-carbohydrate diet (more than 100 grams per day) for two days.
Athletes following an intense, high-volume training schedule are best suited for this approach. The goal of CKD is to completely deplete muscle glycogen between carbohydrate loads, while TKD has the goal of maintaining moderate levels of muscle glycogen.
If you exercise four times a week or more, you may need more protein in your keto diet plan. While the standard ketogenic diet typically limits protein intake to 20% of total calories, the high-protein ketogenic diet (HPKD) ensures that 35% of total calories come from protein.
Macronutrient ratios are very important in a ketogenic diet. You eat plenty of healthy fats and protein while keeping your total carbohydrate intake to a minimum. The macro ratios of a low-carb, high-fat diet typically look like this (for simplicity, the following percentages are based on a standard ketogenic diet approach):
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Start by using our keto macro calculator to determine what and how much of each type to eat based on your specific body composition and lifestyle.
You have a rough estimate of how many grams of fat, protein, and carbohydrates you should be eating per day.
Now that you’ve calculated your macros, sit down one day a week and create your keto meal plan for the next seven days.
Below is your first week on the keto diet, but after that you should check out the recipes on the Perfect Keto website and add them to your repertoire so you don’t get bored.
Day 1200 Calorie Meal Plan, Low Carb & High Protein
If you come across a recipe with no macro count, you can enter the ingredients into a food app like KetoDietApp or MyFitnessPal to get the macros and calorie count of each food without any complicated math equation.
If you find other recipes you’d like to use, follow the keto diet cheat sheet at the end of this guide or use the keto diet food list to map out your keto meal plan. Before you hit the grocery store, consider downloading the Perfect Keto Shopping List.
Once you’re done planning your meals, make a shopping list of the ingredients for each meal and head to the store.
You may want to prep and cook most meals on your day off and store them for easy portability during the week. Consider what works best for your schedule and lifestyle. This is the easiest way to stick to it.
Day Dairy Free Meal Plan: 1,200 Calories
Making any new change can seem overwhelming, but having a plan will set you up for success. Check out recipes for breakfast, lunch and dinner, snacks and dessert on this site or download the Perfect Keto Recipes eBook.
Macros are an example for someone who eats 1,600 calories a day and sticks to 100 grams or less of protein, 25 grams or less of carbohydrates and about 125 grams of fat.
Mix and match meals from different days and adjust your daily macros based on how your body feels. Use one serving in the recipes below unless otherwise stated.
4 ounces grilled ribeye steak, 2 cups mixed leafy greens with 2 tablespoons grass-fed butter and 1 tablespoon avocado oil
Easy Keto Calculator: Macros To Get You Quickly Into Ketosis
Avoid unhealthy fats such as seed oils and vegetable oils, which can burn when heated. Unhealthy fats and oils to avoid on keto include canola oil, soybean oil, corn oil, and grapeseed oil. You should also avoid low-fat or high-grain dairy products, as they may contain added carbohydrates and sugar.
Steer clear of processed meats (salami, hot dogs, and charcuterie) with questionable ingredients, sauces, or added sugars. These can unknowingly increase your carbohydrate and sugar intake and hinder your efforts. Always buy the highest quality meat you can reasonably afford.
Avoid carbohydrate-rich and starchy vegetables such as tubers. These are root vegetables that are grown underground, such as carrots, white potatoes, sweet potatoes and parsley.
Limit the amount of fruit you eat, because fruit contains sugar. Fruits can be consumed fresh or frozen. If you do eat fruit, choose low-sugar options:
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Most fruits, unless mentioned above, should be completely eliminated due to their high sugar and carbohydrate content. Apple, pineapple, watermelon, mango, orange and other fruits should be avoided. Dried fruits and fruit juices are not allowed in the ghetto.
Most dairy products are given the green light for the keto diet plan under certain conditions. Full-fat dairy products (low-fat versions remove the fat and add sugar) and should be organic and raw if possible.
When it comes to toppings on the keto diet, homemade is always best. It can control sugar levels.
Most of your prepared spice mixes contain sugar or carbohydrates as fillers. As long as you stick to dry herbs and spices only, you should be safe.
Buy New Life Keto Diet Plan For Beginners: Meal Plan For 90 Days And Fitness Tracker To Prepare You For Your Journey, Calorie Count On Each Recipe
Sweeteners can be tricky on the keto, but they do exist. Stick to low-glycemic sweets that don’t affect your blood sugar and avoid sugary alcohols. These include maltitol, dextrose and maltodextrin.
Here are the basics of your keto meal plan shopping list. If you want to take your fat burning to the next level, you need to get on the supplement train.
Supplements can help you get into ketosis and reach your keto diet plan goals. However, it’s important to use only safe, keto-friendly supplements.
The purpose of exogenous ketone supplements is to provide your body with additional ketones (energy). Ketone supplements can be a great help when transitioning into ketosis or fasting.
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Exogenous ketones help you get back into ketosis in no time, instead of having to wait a few days. Ketones can be taken between meals for a quick gulp or before a workout.
MCT stands for Medium Chain Triglyceride. MCTs are precursors to ketones. And it helps your body burn fat instead of burning carbs. They are beneficial for weight loss, energy and digestion because they can be used immediately by your body for energy and don’t have to wrap around your digestive system in the first place.
There are over 10,000 different types of proteins in your body, but collagen is the most abundant. It accounts for 25-35% of all the protein in your body and is considered the glue that holds your body together.
Most other animal protein powders contain casein and whey, which are anti-inflammatory and difficult to digest for some people, while the collagen protein of grass-fed beef is low and slow to retain nutrients.
Keto Diet Meal Plan With Shopping List [14 Day Plan]
For more information on collagen, check out our guide on when and how to use keto collagen protein.
Because you have to cut out a lot of starchy fruits and vegetables when you’re on keto, you’re missing out on certain vitamins, antioxidants, and nutrients.
Keto microgreens are the solution to get enough nutrition from products during ketosis. Read more about supplementing with greens powder.
Whatever your reasons for starting a low-carb diet, you’ll be ready to crush your new keto life with today’s guide in your back pocket.
Calorie Keto Meal Plan
Once you’ve figured out your macros, it’s up to you to find the low-carb foods you want to achieve your goals with. Use this keto meal plan to get started, then use this approved keto meal cheat list to create your own successful meal plan.
உங்கள் ஆரோக்கியத்தையும், உங்கள் கொழுப்பை எரிக்கும் திறனையும் அதிகரிக்க சில சப்ளிமெண்ட்டுகளை எடுத்துக் கொள்ளுங்கள் கொள்ளுங்கள் நீங்கள் உங்கள் வழியில் நன்றாக இருப்பீர்கள் இருப்பீர்கள் இருப்பீர்கள் இருப்பீர்கள் இருப்பீர்கள் இருப்பீர்கள் இருப்பீர்கள் இருப்பீர்கள் இருப்பீர்கள் இருப்பீர்கள்
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