I’ve been off-and-on Keto for the better part of a decade now. And, recently, I have realized that I can’t play around anymore. I’m getting older and going in and out of keto is emotionally exhausting.
But, one of the hardest parts of Keto for me is designing a meal from the ground up. Especially a meal that can be prepped in advance over the weekend before a long week of work.
So, I’d like to share my “formula” for coming up with a Keto meal that you can use during the induction period of your Keto life. Let’s say I’m referring to the first month or so when you are just starting out.
Most people should have 4-6oz of protein at each meal. You could also follow an average of 30g protein. However, alter this to your specific needs. Perhaps you are doing a lower protein amount. Or, maybe higher. So, begin your meal prepping process with choosing a protein that can fit that criteria for a serving. 4oz chicken, beef, pork, bacon… or get creative… 3 eggs, a scoop of protein powder… lots of options.
Then, you’ll want to enhance your protein with fat and carbs suited to your allotment. If you have chicken, maybe you want to put it on a salad (carbs) with some dressing (fat). Maybe you’ll add some cheese (fat). Keep the carbs under 20g (net or total, to your taste) for the day. I eat two meals a day during my intermittent fasting window, so I have about 10g carbs per meal.
See when designing a meal, usually the protein determines how the carbs and the fat come into play. If you are eating bacon, it wouldn’t make a lot of sense for your fat to be olive oil… simply because bacon produces its own fat and can be paired with vegetables to be quite delicious.
Keeping it this simple will really help you through the first few weeks of induction:
Protein (main focus) --> Fat and Carb choices to complement the protein
Keep the carbs beneath 20g a day
Also, if you feel like your brain can only handle crafting one meal for a day, you have a couple of options. One, you can make one meal but make enough of it that it will cover at least two meals’ worth.
Two, make one big meal and make a keto shake for the second meal. Or, heck, make two shakes if you go for three meals a day.
Lastly, I will say… especially in the induction phase when you are eating a LOT of fat, please consider using your available carbs to up the fiber in your diet. As much as you can tolerate, eat very fibrous foods. I’d also recommend trying keto-friendly yogurt. You gotta care for your gut when making a large dietary shift!
I hope these tips help anybody out as they’re just starting. If your first two weeks are just Protein choice + Salad with fat and more fat on the side, then that’s JUST FINE!! Keep it Simple, Silly!