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- Wash/rinse out 12 containers.
- In 6 of them, put 2 chicken thighs each. Share the garlic between them, and evenly divide the fat juice.
- In the other 6 evenly spoon out the beef/pepper/onion mix.
- Take the veggie blend, and evenly pour it across the 12 containers, right on top of the meat.
- Put them all in your fridge. If you have minimal fridge space you could just put some in there, and then rest in your freezer. Just pull another out when you pull from the fridge.
- Pull out six plastic bags and put 2 hard-boiled eggs in each.
- Evenly divide your remaining bacon by 6.
- Now brown bag it, and put it in your fridge.
THE MACRONUTRIENTS OF THE KETOGENIC MENU PLAN
Right now you have 6 day’s worth of meals in your fridge
- 6 bags with 2 hard-boiled eggs and bacon
- 6 containers of thighs/veggies
- 6 containers of Beef/Veggies
Okay, so this is only 6 days. Make extra for day 7 OR you can try to get creative and plan your own meals. Ruled. I have some awesome keto recipes if you are feeling brave.
*I messed up. The macros of each “meal” above are too high in protein and too low in fat so reduce the amount of meat in each meal by about half AND add 1-2 tablespoons of olive oil to each meal(or some cheese). Please forgive me!!
For this base ketogenic meal plan I am going to use the following macronutrient profile that I helped someone set up for themselves:
TOTAL CALORIES- 1570
- Net carbs – 20g per day
- Protein – 80 g per day
- Fat – 130 g per day
Now divide each of those by 3(for 3 meals per day) and you get:
- ≈7 net carbs per meal
- ≈26 grams of protein per meal
- ≈44 grams of fat per meal
Omg, so much math! If you halve the protein in each meal you will be pretty close to these totals PER MEAL!
Personally, I need more protein and fat each day and so will some of you. So I add in some snacks, cheese, or keto fudge during the day to get my macros up where they need to be. I also drink homemade Bulletproof coffee which for me is:
- 1 cup coffee
- 1 tbsp coconut oil
- 1 tsp butter
- 1 tbsp full-fat coconut milk(in a can)
This adds about 25g of fat to my day.
If you got hungry on Day One between breakfast and lunch, or lunch and supper while you’re still at work eat more fat!
You may also want to consider adding these fat-boosting strategies:
- Full fat cream, butter, coconut oil, and MCT oil in your coffee.
- Put a tablespoon of mayonnaise on the chicken while it’s baking.
- Top the vegetables with some cheese before reheating.
SALT AND ELECTROLYTES WITH THE KETOGENIC DIET
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