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Most people need macro calculators to figure out what a ketogenic meal looks like. Today I’m showing you a simple ratio you can use to make hitting your ketogenic macronutrients.
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You want 50% vegetables, green leafy or grown above the ground, 25% protein which can come from fatty meat sources or nuts and seeds, and 25% healthy fats, things like butter, coconut oil, cheese or olives.
I know what you’re thinking. Healthy food sounds boring. Let's look at some ways you can spice these basic meals up a little bit.
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Make your own mayonnaise - https://www.youtube.com/watch?v=TSXUc7WM10o
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30 Day Keto Meal Plan - https://www.fatforweightloss.com.au/keto-kickstart-course/
Weekly Keto Meal Plans - https://www.completeketodiet.com/
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What Foods Can I Eat On Keto?
Ideas for green vegetables that will encompass 50% of your plate:
Spinach
Kale
Broccoli
Collard Greens
Swiss Chard
Arugula (Rocket)
Romaine Lettuce
Butterhead
Watercress
Dandelions
Alfalfa Sprouts
Bok Choy
Mustard Greens
Radishes
Zucchini
Cauliflower
Cabbage
Cucumber
Brussel Sprouts
Asparagus
Green Beans
Celery
Squash
Mushrooms
Olives
Eggplant
Bell Peppers (Capsicums)
Sauerkraut
Snow Peas
Enjoy in moderation (High in carbs)
Onions
Pumpkin
Squash
Carrots
Ideas For Proteins
Protein and fats usually come hand in hand with whole foods, so don’t get too technical with how these are divided, as it will only complicate your life. Just remember, keeping things simple is the best way to sustain the ketogenic diet long-term to see results. Below are just some suggestions for proteins and fats that could make up your 25% plate portions.
Ideas that will make up 25% of your plate for protein:
Chicken Thighs
Beef
Pork
Venison
Lamb
Duck
Bacon
Sausage / Salami / Chorizo
Salmon / Fish
Seafood
Eggs
Cream
Cheese
Nuts and Seeds
Ideas that will make up 25% of your plate for fats:
Avocado
Olives
Cheese
Cream
Butter
Nuts and Seeds (almonds, walnuts, brazil nuts, macadamia nuts, sesame seeds, etc)
Oils (Coconut oil, olive oil)
Omega 3 fats (fish, seeds, algae)
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