The Anatomy of a Good Keto Meal Plan

The keto diet has been growing in popularity for years and here at Snap Kitchen, we are fully on board. Since there are so many different ways to follow the keto diet, the idea of where to start can be a little bit confusing. You may be wondering how to meal prep for keto, or what a good keto meal plan might be. Not to worry! We’ve got you covered. Today, we’re breaking down everything you need to know for your keto meal prep.

What is a keto meal plan?

Keto is short for the ketogenic diet and is a high fat, moderate protein, very low carb diet. 

This typically translates to:

• 60-75% of one’s calories coming from fat
• 20-30% from protein 
• Only 5-10% from carbs 

Most experts recommend a daily intake range of 20-50 grams of carbs, depending on your physical activity level. 

Here at Snap, we have our very own keto meal plan. It centers around 30 grams of net carbs per day. 

What are net carbs? 

Net carbohydrates are calculated by subtracting dietary fiber from total carbs:

Total Carbs – Dietary Fiber = Net Carbs. 

When it comes to a keto meal plan, it’s most important to limit your net carbs. People just starting keto may eat huge amounts of fat, but that’s really not necessary and not really healthy because it is very important to be thinking about the type and quality of the fat you’re eating Instead, focus more on eating very low carb and moderate protein. Then, ensure you have adequate healthy fat on your plate. 

What can I eat on my keto meal plan?

Plenty of non-starchy veggies, healthy fats, meats, eggs, and fish. It really is that simple! It’s important to keep your keto meals centered around real food. Contrary to popular belief veggies are great for keto meal prep. It just has to be the right type of non-starchy veggies like broccoli, cauliflower, all leafy greens, zucchini, bell peppers, and more. If you need further low-fat ideas, we have a very thorough and great low-fat guide.

Think of meals that are full of flavor but light on carbs, like our romesco chicken. 

What should I expect or notice on a keto meal plan?

While everyone is different, results may include weight loss, increased energy, better cognition, improved sleep, and improved blood sugars. And that hangry feeling? Consider it banished. If you’re new to very low carb eating, you may experience the ‘keto flu’, with symptoms like headache, cramps, or irritability. Always consult your doctor if you’re concerned, but there are a few things you can do to feel better: stay hydrated, avoid strenuous exercise, replace electrolytes (like potassium, magnesium, and sodium), get adequate sleep, and make sure you’re eating enough fat.

Ready to give keto a shot and see if it works for you? Start your keto meal plan today.