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Keto How to Meal Plan for Weight Loss: A Detailed Guide

How to Meal Plan for Weight Loss: A Detailed Guide

Keto means having to be organized, because if you aren’t, then you’re definitely more likely to break your stride and munch on something that is definitely over your allotted carb/sugar intake.

But when done right, you can keep your keto journey on track while providing your body the nutritious foods it needs to function, by preplanning meals filled with the RIGHT fats that will keep you energized and in ketosis! And best of all, it also saves you time, giving you more opportunities to put that gained energy to use. 

Here are a few important aspects of keto meal planning, including a few tips on what to eat that isn’t just cheese and bacon.

Choose Quality Protein

With Keto, it’s exciting to think about all the cheese, cream and bacon you can have. But think less of including those fats (though you can still lightly incorporate them) and think more about keeping some quality protein in your meals. Quality proteins include sardines, salmon, chicken, organic, grass-fed full-fat beef (think rich steaks) and turkey. 

Don’t Forget Fiber

Fiber doesn’t just come from carbs! With Keto, you should choose foods that will add some fiber to your diet, which is essential for weight loss. Some foods that are keto-friendly and include lots of fiber are chia seeds, blackberries, raspberries, flaxseed, coconut, pistachios, cauliflower, red cabbage, and mushrooms.

Consider All Nutrients

“Eat in color”, and be mindful of what that day’s meals are lacking. If your meals are all white, or red, or green, try mixing it up! Are you getting enough vitamin B? Then maybe you need some red meat that day. Get your vitamin K from avocados. Low on iron? Pump it up with some spinach, and so on. 

Don’t Slack on Snacks

Snacks are super real in keto! Though not always recommended, you’re still human and you still get hungry at moments that aren’t regulated meal times. But just be mindful, because if you get too used to snacking, you might end up packing on the pounds (and going over your macros). Great keto-friendly snacks include nut butter, vegetables and tahini, full-fat cheese, or Greek yogurt with blackberries and pumpkin seeds.

And don’t forget these other important factors to remember while you’re planning your week’s meals.

Pick enough recipes

Picking an adequate number of recipes ensures that you have enough variety without requiring you to spend all of your free time in the kitchen.

Consult your calendar

When selecting how many meals to make, look at your calendar to determine the number of times you’re likely to eat out — whether for a date, client dinner, or brunch with friends. Having an idea will make it easier for you to not waste food and plan more accordingly. Bonus points if you know where you’re going and can look up restaurant menus to make sure there are foods you can eat and/or substitutes you can make.

Store and reheat your meals safely

Storing and reheating your meals safely can help preserve their flavor and minimize your risk of food poisoning. Don’t forget to invest in a set of Tupperware that will keep your food handy and healthy! We recommend glass tupperware that’s oven safe for easy reheating with microwaves AND ovens.


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