Ketogenic Diet Menu For Adults – You are here: Home / Recipes and Cooking Tips / Keto Diet Meal Plan + Printable Meal Plan
If you’re following a ketogenic diet, this printable keto diet meal plan will be a life saver. Figuring out what to eat for your meals each week can be difficult, especially when there are special dietary restrictions. This is a great place to start making your own keto-friendly menu that’s easy to pull together and guaranteed to please your family.
Ketogenic Diet Menu For Adults
First let’s see what the keto diet is. We have great tips on how to get started on the ketogenic diet, but you might want a quick refresher. The keto diet focuses on eating more protein and fats while strictly limiting your carbohydrate intake. As you use our printables for your meals, you’ll see that many of these recipes are very protein focused with moderate to high fat content. You won’t find potatoes, rice, beans and other starchy foods.
Types Of Ketogenic Diet
When planning meals in any form, you can always use my Prep Ahead Meals from Scratch for tips on how to cook proteins in batches. This is very helpful for keto diet and it saves not only time but also money in the end. A meal plan like this provides a basic guideline of what you should eat each day.
Print out a meal plan, then compile your grocery list for the week and note what you already have in your pantry and what you need.
For breakfast, we’re including some of our favorite recipes from our list of keto breakfast recipes. Some of these are enough for breakfast for several days, so we will share only a few recipes. Also, I assume this meal plan is for your entire family and not just for one person.
Lunch is skipped in our house. However, when you follow a ketogenic diet, you may want something different. In this printable keto diet meal plan, I’ve included some lunch ideas from our list of keto lunch recipes. The goal is to make it a convenient meal option for you.
Day Keto Intermittent Fasting Meal Plan
Broccoli and Quinoa Salad from Imagined Liberation (skip the honey in the dressing and replace it with Swerve)
I used our list of keto slow cooker recipes and keto pressure cooker recipes to create the evening meal portion of our printable keto diet meal plan. You’ll love how easy this meal is to make with these two handy kitchen tools. I use programmable cooking and carry a 6-quart crock-pot frequently, and the popular 6-quart DUO60 Instant Pot in an electric pressure cooker is a great choice.
Ideally, you won’t eat breakfast while on a keto diet plan. However, it is normal to want something on hand. Choose from our list of keto diet snacks and keto diet dessert recipes to add to your printable keto diet meal plan. You can easily add 1-2 items to the list and create a base of treats that will keep you happy and out of ketosis.
Below, you’ll find our printable keto diet meal plan, which includes a simple list of each day and the meals you’ll enjoy. With a ready-made meal plan and a blank page to create your own meal plan, you’ll love this printable. Use it to stay on track with your ketogenic diet plan! You can print keto diet meal plans here.
Best Keto Foods To Eat (the Ultimate List)
This printable keto menu plan includes the keto-friendly recipes for breakfast, lunch, and dinner mentioned above. Print here.
This menu plan is free as you discover more keto friendly recipes that you will enjoy. Print here.
Alia Millham is the owner of Premeditated Leftovers and author of Scotch to Prep-Ahead Meals. She shares her tips for saving money and time and reducing waste in your home. Her favorite pastime, gardening, is a thrifty source of organic produce for her recipes. She believes it is possible to live fully and eat well and spend less. Home » Recipes » Special Diet » Low Carb – Keto Friendly » 7 Day Ketogenic Meal Plan (Dairy Free, Mostly Plants, High Fiber!)
The ketogenic diet is a high fat, moderate protein, low carbohydrate diet protocol. This healthy 7-day keto meal plan is dairy-free and full of high fiber (lots of veggies) and delicious recipes. Including a downloadable pdf with grocery list, nutritional analysis and recipes.
Keto Meal Plan 28 Days: For Women And Men On Ketogenic Diet
I am back with another unique diet meal plan for you. A high-fiber, dairy-free plant-based ketogenic diet meal plan. Let’s jump right in.
Disclaimer: I have a very holistic philosophy on food and I truly believe that all foods fit into a healthy lifestyle. In sharing these meal plans, I hope to encourage you to incorporate more nutrient-dense foods into your life in an accessible and easy way.
Each month I have a specific therapeutic eating protocol, not because I think it’s “best” or the way you should always eat, but to introduce the benefits of many healthy eating styles. If you are motivated by reading meal plans or diet theory, please skip this post.
It is not a substitute for medical advice and I do not provide medical advice, diagnosis or treatment. Please seek diagnosis, treatment and advice from qualified providers based on your condition.
Food For Thought: The Ketogenic Diet As Epilepsy Treatment // International League Against Epilepsy
The ketogenic, or keto, diet is all the rage right now. A trend beyond a trend. Let’s break it down.
Often referred to as the “keto” diet, the ketogenic diet protocol is a moderate high-fat, low-carbohydrate protein diet. Typically 50-70% of your daily calories come from fat. The ketogenic diet is not a new trend, in fact, it has been used as a therapeutic diet for epilepsy and seizures since the 1920s.
Despite what you read online, the keto diet is not a heavy cream and steak diet. In fact, I have had the best success when using this protocol therapeutically in my nutritional regimen, when dairy is also eliminated.
The goal when following a nutritionally ketogenic diet is to shift your metabolism from relying on carbohydrates and insulin for energy metabolism to one that relies on fat and ketones by stimulating a process called beta-oxidation. The goal is to increase the number of circulating ketones.
Keto Diet Plan For Beginners
Relying on fat stores (ketones for metabolism) is a backup survival mechanism. Historically those who have been able to fast longer are those who have passed on their genes.
First of all, I believe you should only implement a ketogenic diet under the supervision of a nutritionist or doctor familiar with the protocol.
There is some of the best research on the therapeutic use of the ketogenic diet in cases of seizure disorders. However, I think there is some promising research on the horizon using keto for PCOS and metabolic conditions like diabetes, neurodegenerative disorders, and some types of cancer.
The ketogenic diet is not for everyone. In my opinion, this might not be right for you if you fall into any of the categories below:
Keto Meal Inspirations [everything I Ate In The Last 50 Days]
During the first implementation phase of the ketogenic diet, you may experience some uncomfortable symptoms known as “the keto flu”. My golden rule is really listen to your body and if you are having trouble working out or doing normal daily tasks, this is not a good protocol for you.
Long-term use of a ketogenic diet can negatively affect gut health by negatively altering the diversity of beneficial bacteria found in the gut.
Scroll to read the meal plan! My ideal keto protocol includes a good balance of vegetables, high quality fat like coconut oil, avocado, fatty fish, nuts and seeds.
Carbohydrate reduction to achieve nutritional ketosis varies greatly from person to person. If you are under the care of a practitioner, they can help you with testing to find the right balance of carbohydrates or “net carbs” (total carbs minus dietary fiber).
Days Of Ketogenic Diet Recipes: (ketogenic, Ketogenic Diet, Ketogenic Cookbook, Keto, For Beginners, Kitchen, Cooking, Diet Plan, Cleanse, Healthy, Low Carb, Paleo, Meals, Whole Food, Weight Loss)
In short, I have benefited from using the keto diet in the short term. I am not a fan of the long-term keto diet. There are potential concerns about metabolic endotoxemia, an increase in lipopolysaccharides (LPS), which are endotoxins derived from gram-negative bacteria, and in general, I do not support any dietary regimen based on exclusion, ie. Eliminate an entire food group.
If you would like a full pdf download of this meal plan, including a detailed schedule, complete nutrition analysis, grocery list and recipes. You can download it for $4 by clicking the button below.
You know I love starting my day with a nutrient-dense smoothie. This smoothie is the ultimate keto treat. It’s so rich and creamy with the perfect balance of earthy matcha and vanilla.
1 avocado + 2 eggs. Cut the avocado in half and scoop out some of the flesh from the avocado to make room for the eggs (save the avocado for your smoothie!). Crack the egg in half
Keto Diet After 50: The Complete Guide To Ketogenic Diet For Men And Women Over 50…includes Quick And Easy Recipes For Lose Weight And Many Meal Plans By Jacob Richie
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