Three-Day Ketogenic Diet Meal Plan
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Looking to get started on the keto diet? Not sure what to eat? Here, you’ll learn exactly what to eat for breakfast, lunch and dinner on the ketogenic diet.

When starting a new diet, knowing what you can and cannot eat can be the most stressful part of the transition. Here, all the guesswork is taken away for you. Below, a ketogenic diet meal plan is laid out for you, telling you precisely which recipes to follow for each meal.

The meal plan below is simplified into a three-day plan. If you’re craving more guidance, Perfect Keto has two 1-week meal plans available for download:

Planning Your Meals: Know Your Macros

As a beginner to the keto diet, it’s important to understand your macros.

The three macronutrients are fat, protein and carbohydrates. While a standard American diet weighs heavily in carbohydrates and low in fat, a ketogenic diet plan takes the opposite approach. On the keto diet, you will eat high quantities of fat, moderate amounts of protein and very few carbs.

A keto meal plan should be comprised of 75% fat, 20% protein and 5% total carbs. If you eat 2,000 calories per day, that would come out to 1,500 calories or 167 grams of fat, 400 calories or 100 grams of protein and 100 calories or 25 grams of carbs. You would need to make sure you stay at or below 25 grams of carbs each day to stay in ketosis.

These percentages are estimates only. To calculate your macros precisely, use the Perfect Keto macro calculator.

Instructions

  • Select the Standard Ketogenic Calculator for a classic ketogenic diet of 75% fat, 20% protein, 5% carbohydrate (recommended)
  • Select Specialized Macronutrient Calculator to input specific amounts of fat, protein, and carbohydrate

Choose Calculator Type*

Unit of Measurement*

Your Details*

Gender

Age

Height

Weight

Activity Level

Choose what describes you best

Calorie Intake Goal

Options

  • Input "0" to maintain your bodyweight
  • Input a surplus percentage for weight gain
  • Input a deficit percentage for weight loss

Note

  • 5-10% is a small deficit
  • 10-20% is a moderate deficit
  • 20-30% is a large deficit
0% Changed

Advanced Fields

Input Your Body Fat %

Input Your Protein Ratio


Guide to picking your protein ratio

  • To maintain muscle, leave protein ratio between 0.60 to 0.80 grams per lb of lean body mass (1.3 to 1.7 grams per kg LBM)
  • To gain muscle, the protein ratio should be between 0.8 to 1.2 grams per lb of lean body mass (1.7 to 2.3 grams per kg LBM)

Input Your Total Carb Intake

Input the grams of carbs you want to consume on a daily basis

Go Shopping: Know Which Foods to Eat and Which to Avoid

Preparation is an important component of the keto diet. Planning your meals in advance will save time, money and energy, and prevent you from reaching for carb-laden snacks when hunger hits.

As you put together your shopping list, take note of which foods are (and are not) keto-friendly. For a complete overview, dive into The Full Keto Diet Food List. Here’s a quick cheat sheet.

Foods to Eat on Keto

Three-Day Ketogenic Diet Meal Plan

Fats

  • Fats and oils: olive oil, coconut oil, sesame oil, butter, ghee, walnut oil, flaxseed oil
  • Nuts and seeds: almonds, almond butter, chia seeds, walnuts, walnut butter, macadamia nuts, pecans, pistachios, cashews
  • Full-fat, organic, grass-fed dairy: heavy cream, butter, sour cream, cream cheese, hard and soft cheeses

Protein

  • Grass-fed beef: ground beef, veal, steak
  • Pasture-raised pork: ham, bacon, pulled pork, pork loins
  • Poultry: chicken, turkey, duck
  • Wild-caught seafood: salmon, mussels, cod, crab, tilapia, clams
  • Eggs
  • Lamb
  • Goat
  • Organ meats: liver, heart, tongue

Carbs

  • Leafy green vegetables: kale, swiss chard, spinach, romaine lettuce, Brussels sprouts, broccoli
  • Other vegetables: cauliflower, zucchini, onions, bell peppers, celery, cucumber
  • Low-carb fruits: avocado, blueberries, raspberries, cherries

You can also use some condiments, preferably homemade or made without sugar. Low carb sweeteners can be used in moderation.

Foods to Avoid on Keto

Fat

  • Unhealthy vegetable and seed oils: corn oil, canola oil, soybean oil, grapeseed oil, sunflower oil, peanut oil

Protein

  • Processed meats: hot dogs, salami, meats made with casings
  • Farm-raised seafood
  • Grain-fed beef, pork and poultry

Carbs

  • All grains: rice, wheat, bulgar, bread, cereal, oatmeal, barley, rye, couscous, quinoa
  • Starchy vegetables: white potatoes, sweet potatoes, most squash, corn, cherry tomatoes, carrots
  • High carb fruits: pineapple, apples, watermelon, dried fruit, fruit juice, mango

Most alcohol, sugar and artificial sweeteners, fast food and processed condiments are also off-limits on keto.

Go-To Meal Ideas

It’s always a good idea to have a backlog of go-to meal ideas. If you follow a strict work schedule or hectic lifestyle, these meals can be made quickly, without having to refer to a recipe. Here are a few Perfect Keto favorites:

  • Bulletproof coffee: Popular amongst many who follow a low carb or keto lifestyle, bulletproof coffee has many health benefits. It provides a sharp mental boost and satiety from the fat, plus it helps you get into ketosis first thing in the morning.
  • Salads: No, salads do not have to be boring. Pile your salad high with lots of leafy greens, good oils such as coconut oil or extra virgin olive oil, and healthy protein like salmon, bacon and hard-boiled eggs.
  • Collagen smoothies: Most smoothie recipes are loaded with fruit, and therefore loaded with sugar. By tweaking your smoothie recipes to include a healthy dose of fat and protein, adding a serving of collagen and topping with chia seeds or another keto-friendly topping, you have the perfect on-the-go snack or meal.
  • Intermittent fasting: If you’re not hungry, don’t force it. Keto supports intermittent fasting, which can provide various health benefits such as enhanced mental focus and weight loss.

Three-Day Ketogenic Diet Meal Plan

The following sample meal plan outlines three days on the ketogenic diet. Your meals may differ slightly based on your lifestyle, weight loss goals and body type.

Day 1

Breakfast: Four Savory Breakfast Sausage Balls and High Fat Keto Coffee

Lunch: Easy White Turkey Chili and salad greens with olive oil and pine nuts

Pre-and-Post Workout: Pre-workout and Keto Collagen

Dinner: Portobello Bun Cheeseburger and a Keto Matcha Fat Bomb for dessert

Day 2

Breakfast: Keto Grand Slam

Lunch: Tuna Zoodle Casserole and roasted broccoli with olive oil

Pre-and-Post Workout: Pre-workout and Keto Collagen

Dinner: Thai Seafood Soup

Day 3

Breakfast: Two Cheesy Low Carb Stuffed Mushrooms with Bacon and half an avocado

Lunch: Italian Keto Stuffed Peppers and Low Carb Cauliflower Fritters

Pre-and-Post Workout: Pre-workout and Keto Collagen

Dinner: Cauliflower Carbonara with a Macadamia Nut Fat Bomb for dessert

Other Keto Meal Plan Resources

The first two weeks of any new diet are the most challenging. During this time period, you’ll adapt to a new way of grocery shopping, meal prepping and eating. On keto, an added challenge is the dreaded keto flu — flu-like withdrawal symptoms associated with transitioning to a low carb diet.

To make this transition easier, Perfect Keto is loaded with additional resources. Recipes, guidance and articles are at your disposal to help you see success on keto. View the keto recipe library to plan a week’s worth of meals, check out the dessert page for when you’re overcome with carb or sugar cravings and view the Perfect Keto products for supplements to help you enter ketosis more easily.

For additional reading, check out the Perfect Keto knowledge base to help plan your meals. With a little diligence, a lot of preparation and a bit of patience, you will reach your goals.

Dr. Anthony Gustin is a board-certified sports chiropractor, functional medicine practitioner, entrepreneur, podcast host, and founder of Perfect Keto.

After growing his sports rehab and functional medicine clinics to six locations in San Francisco, he shifted his mission to help as many people as possible achieve optimal health and well-being.

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Responses (3)

  1. I’m a big fan of the low-carb diet. Not only has it been shown to be more effective than a low-fat diet, but it bestows many additional health benefits over a typical diet. Ketogenic diets are incredibly effective, but they can be a little hard to adapt to at first. For a low-carb diet to be effective, you simply need to control the release of insulin, you don’t need to go into ketosis.

    Keto Diet Meal Plan

  2. Is there portion size to what we can eat in a day. Its been a week and i dont feel any different in size.I havent weighed myself but feel no difference at all. When should i feel the weight loss…..

  3. This is driving me nuts! I can not for the life of me find a basic number of how many fats/protein I should be eating each day. By the calculations in your second paragraph under “Plan your meals:Know your macros” The breakdown says
    75% fats (167 grams)
    20%protein (100 grams)
    5% carbs (<25 grams)

    This is basic math and fractions. The total sum of grams mentioned is (167+100+25) is 292.
    167/292=.57 meaning 167 grams of fat is 57%
    FAR less than 75% as previously mentioned.
    100/292 =.34 meaning 100 grams of protein is 34%
    FAR more than the 20% previously mentioned.

    nearly every recipe I have found is significantly higher in proteins than fats. I'm really starting to doubt the science behind any of it, especially with math breakdowns like this.

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