Healthy Living, Personal Growth

Keto Diet Plan

Keto Diet Plan

Keto Diet Plan: If you are sincerely contemplating to embark on a Ketogenic Diet to lose weight or to harness the health benefits associated with the KETO diet, this blog is the answer. If none of the words make any sense to you and care to know more about the Ketogenic Diet and the health benefits it has to offer, read my previous blog – Reverse chronic ailments with the Ketogenic Diet.

I will strive to make this – Keto Diet Plan – as precise and short as possible. However, before diving into the diet plan, let us make a clear distinction – what is allowed and what is not.


Meal Plan

The Ketogenic diet consists of low carb, high-fat, and moderate protein. Therefore, recommended healthy ratios looks like as follows:

  • 70 percent of fats
  • 15 percent of proteins
  • 15 percent of green veggie carbs

Make sure every meal combines:

  1. Necessary fats (about 2 to 3 tablespoons of good fats per meal for women, about 3 to 4 tablespoons per meal for men)
  2. Necessary proteins (3 to 4 ounces of protein for women per meal, 3 to 6 ounces of protein for men per meal)
  3. Necessary green veggie carbs (about 2 to 6 cups of salad and 1 to 2 cups of cooked veggies per day)

I have laid out the following multiple meal-plans. Pick one that suits you best.

Breakfast: (Choose one)

  • Bullet coffee or tea mixed with cream/butter and olive /coconut oil without sugar.
  • 2 to 3 hard-boiled eggs with 2 tablespoons of grass-fed butter. 1 tablespoon of freshly squeezed lemon juice.
  • Scrambled eggs with cheese, capsicum, cabbage, and mushroom.
  • Vegetable pakora with cabbage, cauliflower, and spinach fried in coconut/olive oil or butter. Two slices of mozzarella cheese.
  • Omelet with 2-3 eggs and cheese. 1 large cucumber or 1/2 avocado (peeled and sliced).

Lunch: (Choose one)

  • Boiled chicken and vegetable salad stir-fried in olive oil/butter/ghee.
  • Chicken salad with onion, garlic, cabbage, cucumber, capsicum, yogurt, lettuce, almond, peanut, and cheese. 1 tablespoon of lemon juice and 1 teaspoon of extra virgin olive oil.
  • Cauliflower rice pulao with egg/paneer/chicken/fish/prawns.
  • Chicken kabab with a salad including tomatoes, cucumber, green chili, and onion.
  • 2-3 almond flour/keto atta roti/paratha(s) with fried eggs in ghee/butter. 1 large cucumber or 1/2 avocado (peeled and sliced).
  • Chicken mushroom soup with mixed vegetables.

Dinner: (Choose one)

  • Steamed vegetables including chicken with 2 tablespoons of butter or olive oil.
  • Hard-boiled eggs with chicken kebab.
  • Chicken Barbecue with spinach and cheese.
  • Egg omelet with lots of cheese.
  • Chicken pizza with almond flour/keto atta including cheese, capsicum, mushroom, and onion.
  • Chicken salad with onion, garlic, cabbage, cucumber, capsicum, yogurt, lettuce, almond, peanut, and cheese. 1 tablespoon of lemon juice and 1 teaspoon of extra virgin olive oil.

Snacks: (Choose one)

Snacks such as a handful of almond or peanuts, 2-3 slices of cheese are all healthy alternatives for midmorning or midafternoon. Snacks are usually not needed once you are in the Keto Diet and may slow down your weight loss. However, you may consider the following:

  • Black tea / lemon tea / peach tea (without sugar)
  • Black coffee (without milk & sugar)
  • Green tea (without sugar)
  • Vegitable pakora


Including a multivitamin and a few vitamin supplements is a good idea. Due to an inadequate intake of magnesium in our diet and as most people are low in vitamin D, a good multivitamin and vitamin D supplements will usually provide our body with the vitamins and minerals we need. Apart from that, fish oil or krill oil capsules can be added to offset omega-3 deficiency in our blood.



If you are diabetic, particularly type 1, too many ketones in your blood can make you sick. Therefore, consult with your doctor before attempting a Ketogenic Diet.


This blog is not a replacement of medical therapy or dietary approach conducted by trained professionals. Therefore, you should use this material for educational purposes only. If you really wish to embark on a Ketogenic Diet, please consult your doctor first.

About The Author

Md. Ziaur Rahman

Md. Ziaur Rahman
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Md. Ziaur Rahman is an SEO Consultant, software engineer, blogger, author, and psychology enthusiast.

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One thought on “Keto Diet Plan

  1. Toufiq Hoque says:

    Great it was really helpful.

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