Ketogenic Eating continued – A quick and simple meal plan

If you have not read an intro to the Ketogenic diet try going there first- ‘how fat is keeping me lean

Below are 5 options for each meal.  The essence is simply – it needs to be close to the following:   65% fats – 25% proteins – 10% carbs

Breakfast Bacon and eggs Cheese, Ham/Chorizo and apple and nuts Smoked salmon, avocado Protein (whey), almond milk, heavy cream smoothie Greek yoghurt, cream and berrie smoothie, (possibly coconut milk?)
Lunch Grilled spicy chicken, olive oil and green beans Tuna/protein Salad. Spinach, Olive oil, Pepper, Tomato, Lemon, Mint Ginger, Garlic, Chilli Beef. Brocolli and mushrooms Mozzarella, Avocado and Vine Tomatoes Smoked ham, butternut squash and Blue cheese
Snack Berries and Almonds Biltong (or other dried meat) Apple and cheese and nuts Peanut butter and celery Sunflower seeds, macadamia nuts and a pear
Dinner Chilli (more mince, add bacon or cheese!) Thai Green Curry, chicken, green beans, aubergine, coconut milk based Spag Bol with a couple of veggies Any fresh fish and veggies Steak, mushrooms in butter (or cream), brocolli

You get the picture.  All meals are focused on protein and fat which importantly cause little or no increase in insulin levels.

As with many things in life this requires 2 things.  Faith and commitment.  You won’t be disappointed!


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