Lazy Keto Meal Plan

http://www.marksdailyapple.com/

This post is a companion piece to the lazy keto article, which describes what lazy keto is and who might want to do it. The tl;dr (too long, didn’t read) version is that lazy keto is a simplified version of the keto diet where you only track carbs to make sure you’re under the limit to stay in ketosis. According to The Keto Reset Diet and Keto for Life, that would be about 50 grams total (gross) per day, with some wiggle room if most of your carbs are coming from non-starchy vegetables and avocados. Otherwise, you don’t micromanage your protein, fat, or total calorie intake.

Lazy Keto How-to

As I mentioned in the last post, lazy keto doesn’t necessarily mean that you keep your food simple. You can be a keto gourmet and only track carbs. That said, my experience is that many people who want to do lazy keto also want their diet to be relatively low fuss.

The easiest way to do lazy keto is… well, it’s to eat carnivore. But, assuming you want to eat veggies, it’s:

• Eggs and bacon/sausage/ham/steak for breakfast every morning (minimal carbs).
• Same basic Big-Ass Salad for lunch every day, varying the protein and dressing to keep it interesting.
• Hunk of meat and side of veggies for dinner. This requires a little bit of measuring, but if you’ve eaten, say, less than 20 grams of carbs so far, you have lots of room for error.

Obviously this is just one option. Some people only eat one or two meals per day, which makes it even easier to stay under their carb limit (but which doesn’t work for everyone). Some people prefer to load more carbs in the morning or time them around workouts. This is very much a “you-do-you” situation.

Five-Day Lazy Keto Meal Plan

Here’s one example of how you might do lazy keto. Thanks to using leftovers, it’s less work than it might seem on the surface.

A few things to note:

• This plan provides a basic framework. We expect that you’ll customize it and that you’ll eat however much protein, fat, and calories you need. For example, you might add more protein to your salads or double the portion size of a dish.
• This meal plan obviously won’t work for all dietary restrictions and food sensitivities. Likewise, if you need to keep your carbs below 20 or 30 grams for health reasons, this exact plan wouldn’t work perfectly for you. But, you can still use it for inspiration.
• Carb counts are an estimate. For packaged food items like sausage, adjust carb counts as needed based on the exact items you use.
• You’re responsible for calculating how many carbs you routinely consume in things like morning coffee, evening adult beverages, pre-workout drinks or snacks, and the like, and adjusting accordingly.
• We provided the Extras and Coconut & Dairy Products tables at the end to spare you from having to look up the macros in some common snacks and add-ons. It’s not meant to be an exhaustive list of everything you might add.

Lazy Keto Info

From a carb perspective (but not a calorie perspective, obviously), these foods are “free:”

• Butter, ghee, cooking oils (olive, avocado, coconut, lard, etc.), MCT oil
• Unprocessed meats
• Fish (fresh or canned)
• Collagen peptides, unflavored
• Primal Kitchen® Mayo (all flavors)
• Mustard

Some foods can have more carbs than you might think. That doesn’t mean you have to avoid these foods, but do check labels:

• Processed meats (e.g., beef jerkys)
• Some dairy products (e.g., Greek yogurt)
• Coconut products
• Mollusks
• Nuts and nut butters
• Condiments and spice blends with added sugar; probably do avoid these since there are better options with no sugar <<cough like Primal Kitchen products cough>>

FYI, here is a keto shopping list that you can use as a general guide. We also prepared a shopping list specifically for the meal plan below; save or print the Lazy Keto Meal Plan Shopping List.

Show Me the Lazy Keto Meal Plan

OK! This meal plan and the shopping list assume you are cooking for two people. All the carb totals are PER SERVING (i.e., for one person) unless otherwise specified. Save or print the Lazy Keto Meal Plan.

Day 1:

BREAKFAST: Bacon and eggs, optional bone broth latte

• One serving is 3 eggs prepared in the manner of your choosing + 3 pieces of bacon (2 grams of carbs)
• See the Recipes section below for how to make the bone broth latte (1 gram of carbs)

LUNCH: Collard Green Tuna Wraps + avocado

• Find the Collard Green Tuna Wraps recipe here (makes 2 servings). Substitute ¼ cup broccoli slaw for the carrots and radish in the recipe.
• There are 8.3 grams of carbs total, 4 grams net, in the whole recipe with the broccoli slaw, or about 4 grams of carbs per serving.
• Slice the remaining avocado and serve it on the side, or save it for dinner (4.5 grams of carbs, 1 gram net, per serving).

DINNER: Chicken Fajita Cauliflower Rice Bowls

1 bowl = 1 cup (85 g) of cauliflower rice, 4 ounces (115 g) of chicken, and ¼ of the Tex-Mex Fajita Veggies recipe below.

• Cauliflower rice: 4 grams of carbs per cup (2 grams net). Prepare according to directions.
• Suggested chicken recipe: Whole30 Instant Pot Ranch Chicken (2 grams of carbs per 4-ounce serving). Prepare 1 pound of chicken and refrigerate half for tomorrow’s lunch. Or, just use any grilled or baked chicken, or rotisserie chicken to save time.
• Tex-Mex Fajita Veggies: Find the recipe here (makes 4 servings). Substitute avocado oil if you don’t have Primal Kitchen Italian Dressing. Each serving has 9 grams of carbs (7.5 grams net). Using the dressing adds <1 gram of carbs per serving.
• NOTE: Portion out and refrigerate half the Tex-Mex Fajita Veggies for tomorrow’s breakfast.

TOTAL CARBS (per person)

• Breakfast = 3 grams
• Lunch (½ of collard recipe + ½ of remaining avocado) = 8.5 grams
• Dinner = approximately 13–15 grams, depending on chicken
• TOTAL = 25–27 grams

Comments and suggestions: That’s so much leeway with your carbs! You could add salsa (~1 gram of carbs per tablespoon), shredded cheese, even more avocado, and sour cream to your fajita bowl and still have room for a couple extra eggs at breakfast and some berries with your lunch.

Day 2:

BREAKFAST: Leftover veggie scramble

• For two servings, scramble 6 eggs in butter or ghee with the leftover fajita veggies. This is 11 grams of carbs per serving.
• Optionally add 4 slices of chopped cooked bacon and ¼ cup shredded cheddar cheese. This adds <1 gram of carbs.

LUNCH: Big-ass salad with leftover chicken

• Basic Big-Ass Salad (see recipe below; 14 grams of carbs total, 8 grams net)
• Leftover chicken (0–2 grams of carbs for 4 ounces, 115 g)
• Suggested dressing: Primal Kitchen Ranch Dressing (2 grams of carbs per 2 tablespoons)

DINNER: Slow-baked salmon, frozen green beans

• For slow-baked salmon, see recipe below (0 grams carbs)
• 1 cup (about 140 g) of frozen green beans per serving, thawed and sautéed in butter = 9 grams of carbs (5 grams net)
• NOTE: Refrigerate half the salmon to use for lunch tomorrow.

TOTAL CARBS

• Breakfast = 11 grams
• Lunch = approximately 16–18 grams
• Dinner = 9 grams
• TOTAL = about 36–38 grams

Comments and suggestions: Optionally add slivered almonds (1.5 grams of carbs per tablespoon) and garlic (1 gram of carbs per clove) to the green beans. Serve the salmon over a bed of baby spinach (1 gram of carbs per cup) with Primal Kitchen Lemon Turmeric Vinaigrette and Marinade (2 grams of carbs per 2 tablespoons).

NOTE: Make chia pudding tonight for breakfast tomorrow (recipe below). Optionally, make the leftover salmon into the salmon spread for tomorrow’s lunch if you want to pack it in the morning.

Day 3:

BREAKFAST: Chocolate pecan chia pudding

• See recipe below. Each serving has 10 grams of carbs (5.5 grams net).

LUNCH: Avocado stuffed with Primal Salmon Spread

• Find the Primal Salmon Spread recipe here. Follow the linked recipe, skipping the first step where you cook the salmon, because you will use the leftover salmon from last night instead. Half the recipe contains 1.5 grams of carbs (1 gram net).
• Instead of serving with nori chips, place each serving atop ½ avocado (6 grams of carbs, 2.5 grams net).

SNACK (optional, or eat with lunch): Veggies with ranch

Per serving:

• 1 small carrot, cut into sticks (5 grams carb, 3.5 grams net)
• 1 medium stalk celery, cut into sticks (1 gram carb, 0.5 grams net)
• ½ small cucumber, sliced (3 grams carbs, 2 grams net)
• 2 tablespoons Primal Kitchen Ranch Dressing (2 grams carbs)

DINNER: Hamburgers with side of broccoli

• NOTE: The shopping list calls for 1 pound of ground beef. You need 6 ounces for tomorrow’s lunch. Use the remaining 10 ounces to make two 5-ounce hamburger patties for tonight’s dinner. Each hamburger has 0 grams of carbs.
• Suggested toppings (per burger): 2 large lettuce leaves (2 grams of carbs) + 2 thick slices tomato (2 grams of carbs) + Primal Kitchen Mayo (flavor of your choice; 0 grams of carbs)
• Prepare broccoli according to preference, either steamed, roasted, or sautéed. One cup (85 g) of broccoli florets contains 7 grams of carbs (4 grams net)

TOTAL CARBS

• Breakfast = 10 grams
• Lunch = 7.5 grams
• Optional snack = 11 grams
• Dinner (hamburger with suggested toppings + 1 cup broccoli) = 11 grams
• TOTAL = about 28.5 grams without snack, 39.5 with snack

Comments and suggestions: Allot some of those extra carbs to raspberries on your chia pudding. Add cheese, bacon, and/or a fried egg to your burger.

NOTE: To save yourself time tomorrow, brown and crumble the remaining 6 ounces of ground beef for tomorrow’s lunch. Add salt and pepper to taste.

Day 4:

BREAKFAST: Broccoli slaw, zucchini, sausage sauté

• Brown sliced chicken or pork sausage in fat of choice (carbs depend on brand of sausage). Add 1¾ cup broccoli slaw and 1 medium zucchini, sliced or diced (together they have 6.5 grams of carbs, 3 grams net, per serving). Sauté until veggies are just soft.

LUNCH: Cheeseburger salad

• Start with the Basic Big-Ass Salad (see recipe below; 14 grams of carbs total, 8 grams net), or follow this recipe for Keto Cheeseburger Salad.
• Per salad, add 3 ounces cooked ground beef, warm (about 2/3 cup; 0 grams carbs) + shredded cheddar cheese (negligible carbs) + ¼ cup sliced dill pickles (1 gram carbs, 0.5 grams net)
• Suggested dressing: Primal Kitchen Thousand Island Dressing (2 grams of carbs per 2 tablespoons), but Ranch is also great.

DINNER: Steak + grilled asparagus

NOTE: You will make enough steak and asparagus for leftovers for tomorrow. Set aside 4–6 ounces of cooked steak per salad (tomorrow’s lunch). Divide the cooked asparagus in half and set aside one portion for tomorrow’s breakfast.

• Prepare steak according to your preference. See how Mark prepares his steaks here.
• Prepare asparagus according to your preference. If you have Primal Kitchen Lemon Turmeric Dressing and Marinade on hand, check out this recipe for Lemony Asparagus—yum! Otherwise, asparagus is great simply tossed in avocado oil, salted, and thrown on the grill with the steak (don’t overcook it). Alternately, sauté, blanche, or broil.
• Per 4-ounce (113 g) serving, asparagus has about 4.5 grams of carbs (2.5 grams net).

TOTAL CARBS

• Breakfast = 6.5 grams + carbs from sausage, if any
• Lunch = 17 grams
• Dinner = 4.5 grams
• TOTAL = 28 grams + carbs from sausage, if any

Comments and suggestions: Perhaps you’d enjoy mashed cauliflower at dinner (this mashed cauliflower recipe has about 7 grams of carbs per serving), and some crumbled blue cheese on your steak?

Day 5:

BREAKFAST: Asparagus with poached eggs and bacon

• Warm the leftover asparagus from last night’s dinner. Divide between two plates and top each with two poached eggs (1 gram of carbs per serving) and a side of bacon.
• Don’t know how to poach? Make fried or scrambled eggs instead.

LUNCH: Steak big-ass salad

• Start with Basic Big-Ass Salad (see recipe below; 14 grams of carbs total, 8 grams net), and add leftover steak.
• Optionally, add ¼ cup crumbled blue cheese (1 gram of carbs).
• Suggested dressing: Primal Kitchen BBQ Ranch Dressing (2 grams of carbs per 2 tablespoons) or Balsamic Vinaigrette and Marinade (3 grams of carbs per 2 tablespoons).

DINNER: Zoodles with turkey meat sauce

• Brown ground turkey. Add 2 cups of tomato sauce and let simmer for 5 minutes. Taste and adjust salt and pepper. Add zoodles and cook about 3 minutes until just warmed through. Optionally top with shredded parmesan cheese.
• One serving = ¼ of recipe (11 grams of carbs, 9 grams net)

TOTAL CARBS

• Breakfast = 6.5 grams
• Lunch = 17–18 grams
• Dinner = 11 grams
• TOTAL = 34.5–35.5 grams

Comments and suggestions: If you’re not sick of salad, serve zoodles with a side spinach salad.

RECIPES

BONE BROTH LATTE

(Makes 2 servings)

Ingredients

• 3 cups (720 mL) chicken bone broth (or substitute beef)
• 2 tablespoons (28 g) unsalted butter or ghee (substitute coconut oil or avocado oil for dairy-free)
• Fine salt to taste

Directions:

1. Warm the broth. Add the butter or ghee and use an immersion blender to blend until frothy.
2. Divide between two mugs. Add salt to taste.

BASIC BIG-ASS SALAD

(Makes 2 servings)

Ingredients

• 3 cups (5 oz, 47 g) chopped Romaine lettuce
• 1 cup (3 oz, 85 g) broccoli slaw, store-bought
• 8 grape tomatoes (about 2 oz, 56 g), halved
• ¼ cup (1.25 oz, 36 g) diced cucumber

Directions:

1. Divide lettuce between two serving bowls. Top each with half the broccoli slaw, tomatoes, and cucumber.
2. Add additional ingredients according to directions in the Meal Plan above.

SLOW-BAKED SALMON

(Makes 4 servings)

Adapted from The Keto Reset Diet

Ingredients

• 1 pound (450 g) skin-on salmon fillets
• ½ tablespoon (7.5 ml) avocado oil
• Kosher salt
• Freshly ground black pepper

Directions:

1. Preheat the oven to 275°F (135°C). Place the salmon on a rimmed baking pan greased or lined with parchment paper. Brush the oil over the top of the fish. Sprinkle with salt and pepper.
2. Bake the salmon for 16 to 18 minutes, until you are just able to flake it with a fork.

CHOCOLATE PECAN CHIA PUDDING

(Makes 2 servings)

Adapted from The Keto Reset Diet Cookbook

Ingredients

• ¾ cup + 2 tablespoons (207 mL) canned coconut milk
• 2 tablespoons (30 mL) filtered water
• 2 tablespoons (20 g) chia seeds
• ¼ cup (27 g) chopped pecans
• ¼ teaspoon (2.5 mL) vanilla extract
• ¼ teaspoon (.65 g) ground cinnamon
• 10 drops liquid stevia, or to taste (or substitute keto-friendly sweetener of choice)

Directions:

1. Mix all the ingredients well. Divide between two jars. Cover and refrigerate overnight.

Extras & Snacks

Coconut & Dairy Products

Note, always check labels for variance in specific products.

Read More

• Lazy Keto: Worth the Hype, or Just a Dirty (Keto) Trick?
• 90-Minute Keto Meal Prep
• 15-Minute Meal Prep: Keto Ground Beef Recipes
• Keto Meal Plan
• Carnivore Diet: Pros, Cons, and Suggestions
• 8 Things We Can Learn From the Carnivore Movement

The post Lazy Keto Meal Plan appeared first on Mark’s Daily Apple.

Filed under: Fitness