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Keto Diet Meal

Planning a Keto diet is not that hard, but you do need to plan if you want to achieve your goals faster. There are some people on the same diet who do not plan their meals as long as they think they are consuming low amounts of carbohydrates. The thing with that is you could easily go beyond what you should have. The only way for you not to do that is to have a plan. Isn’t that what most successful people do?

Women who live sedentary lives need around 1600 calories each day, give or take. If you want to break it down in order to know where to get the calories, it could be something like this: 20 grams carbs, 74 grams protein, and you can have 136 grams of fat. Yes, fat takes most of the percentage as it will serve as your fuel instead of carbohydrates. Again, this is fat from natural sources such as olive oil and nuts. If you need to increase your calorie intake because you are working out, simply increase your fat intake, not carbohydrates.
We can’t stress enough the importance of getting your macros right when doing the keto diet.

The first week is going to be the hardest as your body adjusts to your new diet. You will experience the “keto flu” which could include headaches, fatigue, and fogginess. When you are experiencing this, make sure that you drink lots of water and sprinkle a bit of salt in it.

Here is an example of a keto diet meal plan


Since this is your first day, it would be better if you choose the weekend to start your new diet so you have more time to prepare. However, do not make too much of a fuss for breakfast. Go for scrambled eggs, low-carb frittata, or low-carb porridge. If you are dying for some coffee, make sure it is dairy-free. You can also make a mushroom omelet if that takes your fancy.


Lunch can be more interesting. You can prepare some tuna melt cheese, meat pie, green salad with or without chicken breast or you can opt for avocado instead. You can prepare all these during the weekend if you normally get too busy during the week.


For dinner, go for baked salmon with a little bit of butter and lemon, a tex-mex casserole, or hamburger gratin. Meatloaf and other types of meat dishes are also good.
Remember that on your first week, you should not have any kind of dessert.
Shoot us an email if you have questions!


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The Metabolic Effect Clinic
117 B Reynolda Village
Winston-Salem, NC 27106

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