3 Days of Easy Keto Meals

A friend of mine is struggling with keto information overload. She’s trying very hard to eat correctly but is having trouble sorting out all the convoluted keto recipes that require multiple steps and strange ingredients. Today she asked me for personalized help with an easy to follow keto meal plan.

” I try to put a day together and I end up with a million grams of protein and 10% fat or some totally messed up crap, nowhere close to the proportions I want. Please help!”

I’m not a nutritional expert. I’ve been eating keto for just over 5 months and have a pretty good handle of what to eat and how to put meals together to meet the ketogenic suggested macros of 70% calories from fat, less than 20 grams of net carbs, and moderate protein. I’m always happy to help a friend, especially one committed to their health and the ketogenic way of eating.

I’m pressed for time today, so I only came up with three days of keto meals. I went to Myfittnesspal.com on my computer, created meals  I would eat on days I wasn’t cooking complex meals and looked at the macros using the tools on myfittnesspal.com app. For some strange reason they don’t have the graph tool for nutrition on the website.

My disclaimer: These meals aren’t perfect.  I don’t claim to be a nutritionist or a doctor. They aren’t dairy-free. I have been unable to go dairy free and I’m of the mind that the creator gave us cows for a reason. The reason is cheese and butter. Everyone is different. Everyone will have different budgets, ability in the kitchen, time, etc. My keto macros are different than these and you may find a different macro combination works better for you. I’m a cancer survivor and eat ketogenically specifically for the cancer preventative impacts of a 75%-80% fat calories eating plan. These meal suggestions are to help my friend get a better idea of how to do her own meal planning.

Here is what I came up with for easy keto meal plan for my friend:

Day 1 Easy Keto Meals

69% Fat, 25% Protein, 5% Carbs – according to myfitnesspal.com. I’m not a food expert. 🙂

This friend has coffee with heavy cream every day, so it will be on every day’s suggestion. Scrambled eggs with cheese melted into them plus yummy bacon for breakfast.

Lunch of a home made (bread free) hamburger patty with condiments and wrapped in lettuce. Make some patties ahead of time for easy grab and go lunch. I just use ground beef with salt and pepper. I list home made mayo, but as long as you get sugar free mayo, you’re golden. That said, this keto mayo recipe is actually ridiculously easy to make. I love AlternaSweets Stevia Spicy Ketchup. If I am having a burger, I would have some of this ketchup on it!

The tuna patties in the dinner menu come from this keto friendly recipe. It’s easy, affordable and yummy. This friend also loves spinach, so I suggested the addition of some steamed spinach with butter as a side. The sour cream in the snack is meant to be a dip – add your favorite keto friendly seasonings and dip your celery in for a yummy, perfectly keto snack!

Breakfast Calories

kcal
Carbs

g
Fiber

g
Protein

g
Sugar

g
Sodium

mg
Cheddar Cheese, 1 oz (28 grams) 110 0 0 7 0 170
Eggs – Scrambled (whole egg), 2 large 203 3 0 14 2 342
Coffee – ♥, 1 cup 2 0 0 0 0 0
Truvia – Sweetener, 1 packet 0 3 0 0 0 0
Heavy Cream, 1 Tbsp. 58 0 0 0 0 5
Bacon – Bacon, 4 pieces 160 2 0 10 2 640
533 8 0 31 4 1,157
Lunch
Beef – Ground, patties, raw (hamburger), 3 oz 240 0 0 15 0 58
Home Made – Mayo, 1 tbsp 64 0 0 0 0 31
Pickle – Kosher Dill Spear, 65 g 8 0 1 0 0 611
Lettuce – Iceburg, 1 c 8 0 1 1 1 6
Mustard – Mustard, 1 tsp 0 0 0 0 0 60
320 0 2 16 1 766
Dinner
No Carb Tuna Patty, 2 serving(s) 414 1 0 40 0 1,884
Spinach – Raw, 2 cup 14 2 1 2 0 47
butter – butter, 1 tbs 60 0 0 0 0 0
488 3 1 42 0 1,931
Snacks
Green – Olives, 11 olives 25 1 0 0 0 330
Celery – Celery, 3 med branches 15 5 2 1 0 100
Sour cream, 0.25 cup(s) 123 2 0 2 0 30
163 8 2 3 0 460
Totals 1,504 19 5 92 5 4,314

Day 2 Easy Keto Meal Plan

68% Fat, 28% Protein, 8% Carbs – according to myfitnesspal.com. I’m not a food expert. 🙂

I enjoy adding veggies sauteed in butter to my morning scramble. Mushrooms is one of my favorites. If you don’t care for mushrooms, I’d suggest subbing  for onions, spinach, even some fresh diced tomatoes, really any low carb veggie.

This lunch is basically an egg salad served in lettuce wraps.

Dinner is boiled, shredded chicken thighs. Adding salsa or other Mexican seasonings (think chili powder, cumin, oregano, onions) turns this into a great Mexican chicken salad.

Breakfast Calories

kcal
Carbs

g
Fiber

g
Protein

g
Sugar

g
Sodium

mg
Heavy Cream, 1 Tbsp. 58 0 0 0 0 5
Truvia – Sweetener, 1 packet 0 3 0 0 0 0
Butter – Salted, 2 pat (1 72 0 0 0 0 58
Sauteed – Mushrooms, 2 oz. 14 2 1 1 0 3
Coffee – ♥, 1 cup 2 0 0 0 0 0
Eggs – Scrambled (whole egg), 2 large 203 3 0 14 2 342
Cheddar Cheese, Sharp, 1 oz (28 grams) 110 0 0 7 0 170
459 8 1 22 2 578
Lunch
Egg – Boil Egg, 3 small 210 3 0 18 0 0
Home Made – Mayo, 2 tbsp 128 0 0 1 0 61
Onions, raw, 1 tbsp chopped 4 1 0 0 0 0
Lettuce – Iceburg, 1 c 8 0 1 1 1 6
350 4 1 20 1 67
Dinner
Generic – Chicken Thigh Shredded, 6 oz 340 0 0 44 0 150
Pace – Salsa, 2 tbs 10 3 1 0 2 230
Cheese, cheddar, 1 oz 115 0 0 7 0 183
Sour cream, light, 100 g 136 7 0 4 0 83
Generic – Shredded Iceburg Lettuce, 1/6 medium head 10 3 1 0 2 10
Olives – Black Olives, 2 tablespoons 25 1 0 0 0 95
Oil, avocado, 1 tbsp 124 0 0 0 0 0
760 14 2 55 4 751
Snacks
Cucumber, 0.5 cup 8 2 0 0 1 1
Cheese, cream, 1 fluid ounce 99 1 0 2 1 106
107 3 0 2 2 107
Totals 1,676 29 4 99 9 1,503

Day 3 Easy Keto Meals

68% Fat, 22% Protein, 10% Carbs – according to myfitnesspal.com. I’m not a food expert. 🙂

Breakfast tips, same as above regarding veggies. For lunch, this is a tuna salad served in an avocado. It’s a yummy, keto lunch. For the dinner suggestion, I bake the chicken thighs in the oven after browning with some avocado oil. Once they are cooked through, I add heavy cream to the drippings to make a rich, delicious sauce. You could add the spinach or other keto friendly veggies to the sauce, simmer for a bit and enjoy.

Regarding the dip for the snack, I found this keto recipe. Personally, I find it’s easy to customize a creamy keto dip. Use mayo, sour cream, even cream cheese and add your favorite seasonings.

Breakfast Calories

kcal
Carbs

g
Fiber

g
Protein

g
Sugar

g
Sodium

mg
Heavy Cream, 1 Tbsp. 58 0 0 0 0 5
Truvia – Sweetener, 1 packet 0 3 0 0 0 0
Butter – Salted, 2 pat (1 72 0 0 0 0 58
Sauteed – Mushrooms, 2 oz. 14 2 1 1 0 3
Coffee – ♥, 1 cup 2 0 0 0 0 0
Eggs – Scrambled (whole egg), 2 large 203 3 0 14 2 342
Cheddar Cheese, 1 oz (28 grams) 110 0 0 7 0 170
459 8 1 22 2 578
Lunch
Avocado – Avocado, 1 medium 234 12 10 3 1 10
Tuna – Tuna in Water, 1 container (4 oz) 100 0 0 22 0 360
Onions, raw, 1 tbsp chopped 4 1 0 0 0 0
Home Made – Mayo, 3 tbsp 192 1 0 1 0 92
530 14 10 26 1 462
Dinner
Chicken – Thigh, With Skin, 0.5 lb(s) 390 0 0 52 0 191
Vegetables – Spinach, 2 cups 20 3 2 2 0 65
Oil, avocado, 1 tbsp 124 0 0 0 0 0
Horizon – Butter, 1 tbsp 100 0 0 0 0 115
Heavy Cream –  3 tbsp 150 3 0 0 1 12
784 6 2 54 1 383
Snacks
Low Carb Dip or Ranch Dressing for Veggies, 1 serving(s) 264 19 2 5 1 782
Garden – Cucumber, 1/2 cucumber 8 2 0 0 0 1
Olives – Black Olives, 2 tablespoons 25 1 0 0 0 95
297 22 2 5 1 878
Totals 2,070 50 15 107 5 2,301

There you have it! A few days of ideas to give you a start with keto meal planning. Feel free to comment with other suggestions or questions.

4 Replies to “3 Days of Easy Keto Meals”

  1. First off, what remarkable post and I think it’s awesome you would be so helpful to a friend in need, You seem to have a great grasp on this whole keto thing, good for you. If I may suggest crack slaw maybe good for your friend if she is needing something really easy and something she can make in bulk and reheat later. the macros are really good for keto as well. All in All, I found this to be fantastic and I will be using some tuna patties for sure so thank you

  2. Ingredients
    1 lb ground pork/beef/chicken
    12 ounces cabbage (we used a ready-made coleslaw mix)
    1/4 cup soy sauce/coconut aminos We Use This!
    2 tbsp chicken broth We Use This!
    1 tsp minced garlic
    1 tsp ground ginger We use this!
    2 tsp Sriracha We Use This!
    1 tbsp Sesame Oil We use this!
    2 tbsp minced green onion
    1 tsp Sesame Seeds We use this!
    Servings:
    4
    servings
    Instructions
    Heat a large skillet over medium-high heat. Once hot add in the ground pork. Using a spatula break up the chunks of meat and cook all the way through.
    Add in the soy sauce, and chicken broth and stir to combine.
    Add in the minced garlic, ground ginger, and sriracha and combine. Allow cooking for 1-2 minutes as the liquid reduces.
    Add in 12 ounces of cabbage (we buy plain coleslaw mix) and stir to combine coating all the cabbage in the liquid and seasonings. Once the cabbage has wilted to your liking remove from heat. For more crunch combine and immediately remove from heat, for less crunch cook down for 2-3 minutes.
    Drizzle with sesame oil and garnish with minced scallions and sesame seeds, if desired. Enjoy!

    I just want to specify that I got this recipe from ketoconnect.net
    hope you enjoy, they have a youtube video that walks you thru it if that saves time

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