Keto Diet: My Filling Two-Meal Dinner Routine

A keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. It is designed to put the body in a state of ketosis, where it burns fat for energy instead of carbohydrates. A typical keto meal consists of foods like eggs, meat, fish, dairy, and non-starchy vegetables.

A two-meal-a-day keto diet for newly diagnosed obese patients with type 2 diabetes mellitus can lead to significant improvements in weight, blood glucose, and lipid control. A study found that a two-meal-a-day keto diet led to greater reductions in weight, waist circumference, body mass index, total cholesterol, triglycerides, high-density lipoproteins, low-density lipoproteins, fasting blood glucose, fasting insulin, and glycated haemoglobin compared to a conventional diabetic diet.

Monday

- Dinner: Pork chops with green beans sautéed in olive oil

Tuesday

- Dinner: Roast chicken with cream sauce and sautéed broccoli

Wednesday

- Dinner: Grilled salmon with spinach sautéed in sesame oil

Thursday

- Dinner: Bison steak with cheesy broccoli

Friday

- Dinner: Coconut chicken curry

Saturday

- Dinner: Meatballs served with zucchini noodles and Parmesan cheese

Sunday

- Dinner: Baked tofu with cauliflower rice, broccoli, and peppers, topped with a homemade peanut sauce

High-protein keto meal planning

Understanding the High-Protein Keto Diet

The keto diet is typically high in fat, moderate in protein, and very low in carbohydrates. However, the high-protein variation involves increasing your protein intake to around 35% of your total calories, while still keeping your carbohydrate intake low. This approach can be beneficial for those who lift weights or engage in intense physical activity regularly.

Planning Your Meals

To ensure success on the high-protein keto diet, it's important to plan your meals ahead of time. Here are some tips to help you get started:

• Calculate your macros: Use a keto macro calculator to determine your ideal ratio of fats, proteins, and carbohydrates based on your body composition and activity level.
• Create a meal plan: Decide on a weekly meal plan that fits your macro goals. You can find numerous keto-friendly recipes online or in keto cookbooks.
• Make a shopping list: Once you have your meal plan, create a detailed shopping list to ensure you have all the necessary ingredients.
• Prep and cook your meals: Set aside time each week to prepare and cook your meals in batches. This will make it easier to stick to your diet during the week.

High-Protein Keto Meal Ideas

• Breakfast: Egg muffins with Cheddar cheese, spinach, and sun-dried tomatoes; scrambled eggs with avocado; a keto breakfast parfait with yogurt, nuts, and berries.
• Lunch: Chicken salad with avocado, tomato, and nuts; tuna salad with feta cheese and vegetables; chicken breast with cauliflower mash and green beans.
• Dinner: Garlic butter steak with mushrooms and asparagus; Cajun spiced chicken breast with cauliflower rice; salmon cakes with a side of vegetables.

Remember to adjust the portion sizes and ingredient amounts to fit your specific macro goals and calorie intake. You can also repeat meals or make larger batches to save time and effort.

Intermittent fasting and keto meal planning

• Calculate your macronutrient ratios: On a keto diet, your macronutrient ratios are crucial. Typically, high fat (70-80% of calories), moderate protein (20-25%), and low carb (5-10%) are recommended. Use a keto macro calculator to determine your specific ratios based on your body composition and lifestyle.
• Plan your meals: Decide on a weekly meal plan that fits your macronutrient ratios. You can find many keto-friendly recipes online or in keto cookbooks. Plan to have two different keto meals for each meal period (breakfast, lunch, and dinner) to add variety to your diet.
• Create a shopping list: Make a list of all the ingredients you need for your chosen recipes. Buy in bulk whenever possible to save money and time.
• Prep and cook your meals: Set aside a few hours each week to prep and cook your meals. Cook larger batches and store them in the fridge or freezer for later. This will make it easier to stick to your diet during the week.
• Consider intermittent fasting: If you prefer to skip breakfast, intermittent fasting may be a good option. Just ensure that your lunch and dinner provide enough protein and energy to meet your needs.
• Stay hydrated: Drink plenty of water and other keto-friendly beverages like unsweetened coffee and tea. Avoid sugary drinks and juices.
• Supplement wisely: Consider taking supplements like exogenous ketones and MCT oil to boost your fat burning and support your keto diet.
• Monitor your progress: Track your weight, measurements, and how you feel. It may take a few weeks to see results, so be patient and consistent.
• Seek professional guidance: Consult a healthcare professional or dietitian before starting any new diet, especially if you have any health concerns or are taking medication. They can help ensure that your diet is safe and nutritionally adequate.

Keto meal planning on a budget

• Meal prep: Cooking at least two servings for dinner and refrigerating the other for the next day's lunch will save you time and money. You can also freeze other portions for later.
• No-cook meals: Opt for simple, no-cook meals that require little to no preparation. This can include foods like hard-boiled eggs, canned fish, cheese, cold cuts, and pre-chopped veggies.
• Double portions: Cooking double portions for dinner saves time and money. You can refrigerate half to enjoy for lunch the next day.
• Shopping lists: Using a shopping list ensures you only buy what you need, helping you stick to your budget.
• Bulk buying: Buying non-perishable foods in bulk, such as frozen veggies and nuts, can help you save money in the long run.
• Affordable food choices: Choose affordable keto-friendly foods such as eggs, chicken, fatty fish like sardines and salmon, full-fat dairy, and healthy oils like olive, sesame, and avocado oils.
• Avoid processed foods: Processed keto-friendly snacks and foods can be expensive. Opt for whole foods and prepare your meals at home.
• Drink water: Water is the best choice for hydration and is free!
• Limit alcohol: Alcoholic beverages can be expensive, and there are limited low-carb options available. Stick to water or unsweetened tea/coffee to save money.
• Plan ahead: Planning your meals ahead of time and creating a shopping list will help you stick to your budget.

Monday

Dinner: Chicken breast (Thai, Italian, Mexican, Indian, or Greek) with grilled asparagus topped with lemon and pine nuts.

Tuesday

Dinner: Pizza-style stuffed portobello mushrooms with blistered shishito peppers.

Wednesday

Dinner: No-cook zucchini noodle salad with sausage.

Thursday

Dinner: Leftover zucchini noodle salad topped with shredded chicken.

Friday

Dinner: Grilled salmon with spinach sauteed in sesame oil.

Saturday

Dinner: Bison steak with cheesy broccoli.

Sunday

Dinner: Roasted chicken with asparagus and sauteed mushrooms.

Meal planning for lazy keto days

Lazy keto is a more relaxed approach to the standard ketogenic diet. It still involves eating low-carb, high-fat meals, but with less stringent rules and meal prep. Here are some tips and meal ideas for lazy keto days:

Keep it Simple

On lazy keto days, opt for simple meals that require minimal prep. For example:

• Deli meats, cheeses, and veggies
• Canned fish
• Hard-boiled eggs
• Leftovers from the previous night's dinner

Quick and Easy Breakfast Ideas

• Scrambled eggs with avocado
• Chia seed pudding
• Cauliflower hash browns
• Keto smoothie (almond milk, greens, almond butter, protein powder)

Lunch and Dinner Ideas

• Tuna salad stuffed in tomatoes
• Chicken tenders with almond flour coating and a side salad
• Grass-fed burger wrapped in lettuce with avocado and a side salad
• Baked tofu with cauliflower rice, broccoli, and peppers, topped with peanut sauce
• Grilled shrimp with lemon butter sauce and asparagus
• Keto chicken parm
• Keto salmon cakes with chimichurri sauce

Snacks

• Nuts (macadamia, almonds, walnuts)
• Cheese
• Celery with almond butter
• Keto fat bombs (e.g. matcha green tea fat bombs)

Tips for Lazy Keto Days

• Buy in bulk to save time and money.
• Cook double portions for dinner and refrigerate or freeze leftovers for another day.
• Use a keto macro calculator to determine your ideal fat, protein, and carb intake.
• Plan your meals in advance to ensure you stay within your macros.
• Stock up on keto-friendly foods and beverages.

Family meal planning

• Incorporate a variety of keto-friendly foods: Include a range of meats, poultry, seafood, eggs, healthy fats, low-carb vegetables, and dairy products in your meals. For example, grilled ribeye steak with butter and mixed greens, keto chicken parm, and salmon on a lemon-parm salad.
• Make meals appealing to kids: Offer foods with familiar flavours and textures that children will enjoy, such as low-carb coconut pancakes, chicken nuggets with BBQ mayo, or turkey brie salad subs.
• Plan meals in advance: Decide on a weekly menu and create a shopping list to ensure you have all the necessary ingredients. This will help you stay organised and make meal preparation easier.
• Batch cook and freeze: Prepare large batches of keto-friendly meals and freeze individual portions for quick and convenient options during the week.
• Involve the family: Encourage family members to participate in meal planning and preparation. This will help them understand the keto diet and make them more likely to stick to it.
• Stay organised: Use meal planning apps or websites to streamline the process. There are also keto-specific apps that can help you track your macros and stay on course.
• Be flexible: Allow for some flexibility in your meal plan to accommodate individual preferences and dietary restrictions within the family.
• Make simple, no-cook meals: Opt for meals that require minimal preparation, such as hard-boiled eggs, canned fish, cheese, cold cuts, and pre-chopped veggies.
• Cook double portions: Prepare larger quantities of dinner and use the leftovers for lunch the next day. This saves time and effort in the kitchen.
• Customise portions: Adjust portion sizes according to the age and appetite of family members. For example, children may require smaller servings than adults.
• Include snacks: Offer keto-friendly snacks like nuts, certain meats, olives, cheese, and low-carb veggies to satisfy hunger between meals.
• Stay hydrated: Ensure everyone in the family stays properly hydrated by drinking plenty of water and other keto-friendly beverages like unsweetened coffee or tea.

Frequently asked questions