Free Keto Meal Plan: 3 Days With Recipes

Use this easy 3-day keto meal plan to start you diet right away. This free keto meal plan is perfect for beginners and includes delicious and easy to make recipes .

How To succeed in a keto plan?

It can be difficult to stick to a ketogenic diet plan if you’re used to consuming a lot of carbohydrates. These advice will assist you in succeeding:

Become informed: Find out what foods are permitted and prohibited on the keto diet. Recognise the advantages and potential disadvantages of the diet.

In advance: Make a plan for your meals and snacks. To avoid having to choose non-keto meals, make sure you have a lot of keto-friendly items on available.

Monitor your carbs, protein, and fat intake by keeping a food diary. This will ensure you stay in ketosis and adhere to your macroeconomic goals.

Keep hydrated by drinking lots of water and other caloric-free liquids like tea and coffee.

Make sure you’re getting enough good fats in your meals because the keto diet is high in fat.

Don’t be hesitant to play around with recipes: To keep things interesting, try different ingredients and cooking techniques and look for keto-friendly dishes.

Be patient: Your body may need a few days or weeks to adjust to the keto diet completely. The advantages of ketosis will start to become apparent if you are persistent and patient.

A healthcare practitioner should always be consulted before beginning a new diet or exercise regimen.

How Many carbs do i need to eat to get into ketosis?

Each person will require a different amount of carbohydrates to reach ketosis because it depends on age, gender, weight, height, and degree of activity. To achieve ketosis, most people must, however, keep their daily carbohydrate consumption to 20–50 grams.

When you severely restrict your carbohydrate consumption, your body will begin to use fat as an energy source rather than glucose. The ketogenic diet’s fundamental process is known as ketosis.

The ketogenic diet is an extremely low-carb, high-fat, and moderate-protein diet, which should be noted. To choose the proper macronutrient, it is crucial to consult a medical practitioner or a trained dietitian to establish the proper macronutrient ratios for your unique requirements and health objectives.

What is the keto flu?

When you initially begin a ketogenic diet, you may experience a brief series of symptoms known as the «keto flu.» These signs may include fatigue, headaches, foggy thinking, agitation, nausea, trouble falling asleep, and constipation. They are typically brought on by your body’s metabolism switching from burning glucose to burning fat for energy.

It could take some time for your body to adjust when you initially start a ketogenic diet because it may not be used to using fat for energy. Some persons have symptoms of the keto flu during this period of transition.

Keto flu symptoms don’t appear in everyone who begins a ketogenic diet. Some people may switch to a ketogenic diet without experiencing any negative consequences. Others may encounter minor symptoms that disappear after a few days.

Make sure you are getting enough calories from healthy sources of fat and drink lots of water to avoid developing keto flu symptoms. You should also restore your electrolytes. It may be easier to enter ketosis if you gradually reduce your carb intake over a few days or weeks.

It is best to seek medical advice or speak with a trained dietitian if you have persistent or severe keto flu symptoms to ensure you adhere to a healthy and safe ketogenic diet regimen.

HOW TO USE THIS EASY KETO MEAL PLAN

This meal plan for the ketogenic diet is designed to give you an idea of what you can eat during the keto diet. I have provided breakfast, dinner, and snack recipes in this plan. You can fill lunch with leftovers if you like. I have also provided the macros of my recipes. The snacks are listed at the end of the menu.

3 Days Keto Menu Plan

	Breakfast	Lunch	Dinner	Calories
Day 1	Spinach, Bacon & Cheese Scramble	Burger Bowl	Crusted Salmon With Broccoli	1.388
Day 2	Bacon Egg Wrap	Steak Salad	Pesto Chicken	1.198
Day 3	Eggs With Bacon	Kale Salad	Steak Salad	1.506

Day 1

Breakfast: Spinach, Bacon & Cheese Scramble

Lunch: Burger Bowl

Dinner: Crusted Salmon

Day 2

Breakfast: Bacon Egg Wrap

Lunch: Steak Salad

Dinner: Pesto Chicken

Day 3

Breakfast: Eggs With Bacon

Lunch: Kale Salad

Dinner: Steak Salad

What snack can I eat during keto?

Ideally, you shouldn’t feel the need to eat snacks. The ketogenic diet prevents hunger. If you have need to have an snack, I will review the meal plan by adding more fat or protein.

Here are some ideas:

Cheese

Nuts And Seeds

Deli Meats

Olives

Also check snacks you can purchase at your health store or online like Keto chips for example.

More Keto Friendly Snacks:

What to drink on a keto diet plan

You can include these drinks on your keto diet plan:

• Water: still or sparkling
• Coffee black or with cream
• Tea, black, green, or herbal (unsweetened)
• Broth: chicken, beef, or vegetable
• Wine in moderation , the best are white wines or dry red.

How Alcoholic Beverages Affect the Ketogenic Diet

Your tolerance for alcoholic beverages will go down when you start this diet. This is due to two factors:

1. Alcohol will be burned before your body begins to burn fat for energy, so any alcohol you ingest will be metabolized immediately

2. You will not be able to eat pizza and other carbohydrates that people who drink consume and that help cleanse the alcohol from the stomach and therefore reduce the intoxication process

The number of alcoholic beverages that you drank without feeling intoxicated effects will now be felt with less alcohol.

Below I will give you a list of alcoholic beverages that you can consume during this diet

• Brandy
• Cognac
• Geneva
• Rum
• Tequila
• Whiskey
• Vodka

Wines

• merlot
• Pinot Noir
• Cabernet
• Chardonnay
• Pinot Grigio
• Riesling

Champagne

The rule is to drink 1 glass of water for 1 glass of alcohol you drink. Try to cut down on alcoholic beverages