Keto Breakfast Meal

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!

BreakfastCalories

 

kcal
Carbs

 

g
Fiber

 

g
Protein

 

g
Sugar

 

g
Sodium

 

mg
Cheddar Cheese, 1 oz (28 grams)1100070170 
Eggs – Scrambled (whole egg), 2 large20330142342 
Coffee – ♥, 1 cup200000 
Truvia – Sweetener, 1 packet030000 
Heavy Cream, 1 Tbsp.5800005 
Bacon – Bacon, 4 pieces16020102640 
 533803141,157 
Lunch
Beef – Ground, patties, raw (hamburger), 3 oz2400015058 
Home Made – Mayo, 1 tbsp64000031 
Pickle – Kosher Dill Spear, 65 g80100611 
Lettuce – Iceburg, 1 c801116 
Mustard – Mustard, 1 tsp0000060 
 
32002161766 
Dinner
No Carb Tuna Patty, 2 serving(s)414104001,884 
Spinach – Raw, 2 cup14212047 
butter – butter, 1 tbs6000000 
 
488314201,931 
Snacks
Green – Olives, 11 olives251000330 
Celery – Celery, 3 med branches155210100 
Sour cream, 0.25 cup(s)123202030 
 1638230460 
  
Totals1,5041959254,314 

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.

BreakfastCalories

 

kcal
Carbs

 

g
Fiber

 

g
Protein

 

g
Sugar

 

g
Sodium

 

mg
Heavy Cream, 1 Tbsp.5800005 
Truvia – Sweetener, 1 packet030000 
Butter – Salted, 2 pat (172000058 
Sauteed – Mushrooms, 2 oz.1421103 
Coffee – ♥, 1 cup200000 
Eggs – Scrambled (whole egg), 2 large20330142342 
Cheddar Cheese, Sharp, 1 oz (28 grams)1100070170 
 
45981222578 
Lunch
Egg – Boil Egg, 3 small210301800 
Home Made – Mayo, 2 tbsp128001061 
Onions, raw, 1 tbsp chopped410000 
Lettuce – Iceburg, 1 c801116 
 
3504120167 
Dinner
Generic – Chicken Thigh Shredded, 6 oz34000440150 
Pace – Salsa, 2 tbs103102230 
Cheese, cheddar, 1 oz1150070183 
Sour cream, light, 100 g136704083 
Generic – Shredded Iceburg Lettuce, 1/6 medium head10310210 
Olives – Black Olives, 2 tablespoons25100095 
Oil, avocado, 1 tbsp12400000 
 
760142554751 
Snacks
Cucumber, 0.5 cup820011 
Cheese, cream, 1 fluid ounce991021106 
 
1073022107 
  
Totals1,6762949991,503

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.

BreakfastCalories

 

kcal
Carbs

 

g
Fiber

 

g
Protein

 

g
Sugar

 

g
Sodium

 

mg
Heavy Cream, 1 Tbsp.5800005 
Truvia – Sweetener, 1 packet030000 
Butter – Salted, 2 pat (172000058 
Sauteed – Mushrooms, 2 oz.1421103 
Coffee – ♥, 1 cup200000 
Eggs – Scrambled (whole egg), 2 large20330142342 
Cheddar Cheese, 1 oz (28 grams)1100070170 
 45981222578 
Lunch
Avocado – Avocado, 1 medium23412103110 
Tuna – Tuna in Water, 1 container (4 oz)10000220360 
Onions, raw, 1 tbsp chopped410000 
Home Made – Mayo, 3 tbsp192101092 
 5301410261462 
Dinner
Chicken – Thigh, With Skin, 0.5 lb(s)39000520191 
Vegetables – Spinach, 2 cups20322065 
Oil, avocado, 1 tbsp12400000 
Horizon – Butter, 1 tbsp1000000115 
Heavy Cream –  3 tbsp150300112 
 78462541383 
Snacks
Low Carb Dip or Ranch Dressing for Veggies, 1 serving(s)26419251782 
Garden – Cucumber, 1/2 cucumber820001 
Olives – Black Olives, 2 tablespoons25100095 
 29722251878 
  
Totals2,070501510752,301

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.

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4 Comments

  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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