July 8, 2019

A Week of Keto: Day 1

If you’re looking to jumpstart your diet and are thinking about possibly dabbling in the world of Keto, then this blog series is definitely for you! For the next 7 days I will be posting a blog a day with the days keto eats broken down by macros. It’s perfect for those of you who are just beginning or are unsure how to start.

Planning is your key to success on the keto diet. Knowing which foods to eat (and which to avoid), meal prepping and following a keto meal plan will help you reach your macro goals and stay in ketosis 😀

Below is Day 1 of my Sample Keto Menu for beginners and is based on a 1,600 calorie diet plan. Before you dive into the meals, review how to calculate your macros (calculate here) and which foods are keto-friendly. In addition to the menu, feel free to drink as much black coffee as you like ☕

The standard ketogenic diet (SKD) is the most common approach to keto, and the most highly recommended method for beginners. Those who follow SKD are typically looking to achieve weight loss or fat loss.

The basic rules for SKD are:

  • Consume 20-50g of net carbs per day
  • Consume moderate amounts of protein
  • Consume high amounts of fat

An intake of 30 grams of net carbohydrates or less will typically induce ketosis.

What is keto

Shopping List 🥩

✔Eggs

✔Protein Powder (affiliate link below)

✔Almond Milk

✔Chicken

✔Cherry Tomatoes

✔Lettuce

✔Cucumber

✔Cheddar

✔Ribeye Steak

✔Cauliflower

Day 1 🍳

Breakfast –277 cals, 20 fat, 4g carbs, 23g protein

  • 1 Scoop Chocolate Whey Protein Powder
  • 240ml/1 cup Unsweetened Almond Milk (or your milk of choice)
  • 30ml or 1/4 cup Heavy Cream
  • 1 Tsp Smooth Peanut Butter
  • Cup of ice

  • Lunch –500 calories, 36g fat, 7g carbs, 36g protein
  • 2 cups of romaine lettuce
  • 1 oz of cheddar
  • 3 oz of rotisserie chicken
  • 1 tbsp of mayonnaise
  • 67 g of cucumber
  • 5 cherry tomatoes
  • 1 tbsp of ranch dressing
  • 1 hard boiled egg

 

Dinner –795 calories, 66g fat, 4g carbs, 45g protein

 

Day 1 totals 

1572 cals, 122g fat, 15g carbs, 104g protein

 

Check out day 2 tomorrow and thanks for reading!

Natasha 😊