Now that you’ve learned all about ketogenic diets; why you might want to be eating low-carb, moderate-protein, and high-fat; the scientific evidence for eating this way for therapeutic purposes; and what eating keto can look like in terms of recipes, let’s get you going on our 21-Day Kick-start Keto Meal Plan to put you on the clear pathway to success.
Keep in mind that this meal plan is simply a suggestion. If you really like a particular meal and it satisfies your hunger, there is no harm in eating it again and again (this is sometimes referred to as mono eating). And remember, we all have different levels of tolerance for carbohydrate and protein. So attempting to exactly replicate these twenty-one days’ worth of meals is not necessarily the point. Rather, use this as a general guideline and then adapt it to what works best for you.
You’ll notice that this meal plan doesn’t refer to specific serving sizes or mealtimes such as breakfast, lunch, and dinner. This is by design. While some people like the traditional three-meals-and-snacks routine, others are able to eat one to two somewhat larger meals daily once they are in ketosis. You may even find yourself gradually reducing the frequency of your meals over time. Keep in mind that if you are hungry enough to eat again just a few hours after your last meal, you probably didn’t eat enough fat and/or food in that meal.
Reaching and sustaining a constant state of ketosis is not an easy process. It takes a lot of major lifestyle changes to even get your brain to understand the metabolic shift from using glucose for fuel to using ketone bodies.
– Stephanie Person
Learning to distinguish true hunger from other reasons we eat, as we discussed in chapter 11, and adjusting your eating routine accordingly will help you succeed in your keto journey, especially if you are struggling to produce ketones. Stick to your personal carbohydrate tolerance level and individual protein threshold, consume unlimited fats to satiety, and watch your ketones soar. Some may see success within three weeks, while others may need six weeks or longer before experiencing the positive effects of ketosis. Be patient. Once you get into ketosis, the health benefits will begin to happen in earnest. It’s worth the effort, and you’ll be glad you persevered.
So let’s take a look at a progressive 21-Day Kick-start Keto Meal Plan. It starts with three meals a day in the first week, but consider the second meal optional—if you’re not hungry, just skip it. The plan cuts back to two meals a day in the second week and to one meal a day in the third week. If you get hungry at any time, eat a high-fat snack (and consider adding more fat to your next meal so you can stay satisfied longer). Please don’t feel that you need to follow this meal plan exactly; just use it as a general way to get started on your ketogenic diet. After twenty-one days, you can fall back into the pattern of eating that works best to keep you in ketosis.
Most commonly, people do not achieve ketosis because they are getting carbs from unexpected sources. For instance, a single 12-ounce glass of orange juice provides an astounding 36 grams of carbs. The other part of the story is that for ketosis to work, you’ve got to be careful not to overindulge in terms of protein consumption.
– Dr. David Perlmutter
21-Day Kick-start Keto Meal Plan
- Meal 1: Jimmy Moore’s Keto Eggs (see here)
- Meal 2: Pork roast cooked in butter and broccoli topped with melted cheddar cheese (optional)
- Meal 3: Perfect Roast Keto Chicken (see here)
- Snack: Macadamia nuts (optional)
- Meal 1: Mushroom Burger Scramble (see here)
- Meal 2: Halibut cooked in coconut oil with green beans cooked in butter (optional)
- Meal 3: Bratwurst with Bacon Brussels Sprouts (see here)
- Snack: Pork rinds with cream cheese (optional)