The 3-Step Ketogenic Diet Menu Formula (NO RECIPES!)

The keto diet doesn’t have to be complicated. If the idea of searching for another low-carb recipe for dinner tonight fills you with dread, then our 3-Step Ketogenic Diet Menu Formula will solve your dilemma in 3 simple steps.

It’s going to be really easy and I’ll show you how it works…

A SIMPLE WAY TO THINK ABOUT KETO MEALS

I’m the first to agree that the keto diet can seem overwhelming at times. Apart from turning your diet upside down, there also seems to be lots of rules that can trip you up. Following a strict macro-nutrient profile just adds to the confusion, especially when you’re starting out.

There is no shortage of ketogenic diet recipes in book and on the internet. Sometimes you just want a simple approach that doesn’t require much decision-making. One that doesn’t involve a long list of ingredients and complicated instructions.

I’m sure, like me, you have started cooking one of your favorite dishes only to realize that you’re missing a key ingredient! How many times have I’ve realized at the 11th hour that I forgot to buy coconut milk for the butter chicken curry? Too many to count and this is another reason why a simple formula is useful.

I can usually pull together a macro-perfect meal using my choice of protein and other ingredients I have on hand with the 3-Step Keto Diet Menu Formula.

KETO DIET MEAL PLANNING

If you follow a healthy keto, low-carb diet (or any specialized food plan), you’ll know that a lot of effort goes into food planning.

I suggest  using the 3-Step Ketogenic Diet Menu Formula several times a week and mix it up with some tasty recipes on other nights. This also allows a bit of freedom to re-use leftovers some nights and not be locked into a rigid plan.

Recipes do provide more complex flavors combinations so it’s good to keep a few of your favorites on rotation!

Check out our index of 30-minute keto-approved recipes.

 

DO YOU TRACK FOOD ON KETO?

You can’t just wing it on a low-carb diet. If you want to keep your macros on point for weight loss or for all the other amazing keto benefits like improved insulin sensitivity and mental clarity, you need to track your food intake on some level.

The 3-Step Formula makes life easy if you don’t want to track your food precisely.

Many people love using apps like MyFitnessPal to track their daily food intake and get great joy from watching their macro charts come together as the day progresses in line with their target macronutrients.

Lots of other people dislike the idea of keeping tabs on their food as it is way too controlling.  I agree that this may be very sensible for people who have issues with food restriction in the past.

Some people are just not interested in using the various apps and programs for food diaries and tracking. Heck, some don’t have a smart phone at all!

If you’re just starting out on a keto diet, this method is a great way to ease into eating the ketogenic macro profile without worrying about tracking food. Tracking can started once you’ve got the hang of the diet in general and you’re ready to dial in your results.

The final reason why keto dieters might not want to track food is that once you’ve got the hang of the keto diet and you really can’t be bothered to keep a record of every single thing you eat, this simple keto diet plan can come in handy.

 

HOW TO KEEP YOUR KETO MACROS ON TRACK THE EASY WAY

This formula can be used for quick keto dinners, lunches and even breakfast. If each meal follows this pattern, then your macros will largely be in line.

The formula is really simple and based around the 3 key macronutrients: fat, protein, and carbohydrate.

In a typical ketogenic diet, the macronutrient breakdown based on calories is:

1. 70-80% Fat
2. 20-25% Protein
3. 5% Carbohydrates

 

The typical ketogenic diet also aims for 20g of net carbs per day.

Net carbs = Total Carbs minus Fiber

 

THE 3-STEP KETOGENIC DIET MENU FORMULA

The formula goes like this:

1. Step 1 – choose a protein to fill 30-40% of your plate
2. Step 2 – choose some fats to fill 50% of your plate
3. Step 3 – choose a little carbs to fill 10% of your plate

See – I promised this would be easy!

Let’s go a little deeper:

STEP 1 CHOOSE A PROTEIN

Examples:

1. Eggs – boiled, fried, scrambled
2. Chicken – thighs, wings, legs: roasted, pan-fried, grilled
3. Beef, lamb, veal,buffalo – ground, steaks & fatty cuts: roasted, pan-fried, grilled
4. Fish & seafood – salmon, cod, shrimp, lobster, crab
5. Pork – fatty cuts including bacon – roasted, pan-fried, grilled
6. Duck, turkey, quail
7. Organ meats – liver, heart, kidneys

KETO DIET MENU PROTEIN TIPS

• WHICH CUTS OF MEAT ARE KETO? Look for fatty proteins and avoid low-fat cuts like chicken breast and lean beef
• HOW MUCH OF MY PLATE SHOULD BE PROTEIN? Protein should make up around 30-40% of the space on your plate. Note that protein makes up around 25% based on calories but because fat has 9 calories per gram compared to 4 calories per grams of protein, it will represent more on your plate than 25%. Fat, on the other hand will take up less space as it is more calorie dense.
  Meats also contain some fat.
• The ketogenic diet includes only a moderate amount of protein. Protein should be limited to 1-1.5 g of protein per kg of body weight per day. If you are going to measure anything, weigh your protein and start your plate from there. For more on calculating protein requirements on keto, take a look at this post.
• NO COOK? Try smoked salmon, canned tuna, sardines, deli meats (ham), rotisserie chicken, leftover meats – smoked salmon, canned tuna, sardines, deli meats (ham), rotisserie chicken, leftover meats
• FOR A QUICK MEAL choose to pan-fry, grill (BBQ) or saute.

STEP 2 CHOOSE SOME FATS

Examples:

1. Avocado
2. Olives
3. Mayonnaise, pesto, olive tapenade
4. Butter – ideally grass-fed, ghee
5. Coconut butter
6. Animal protein fats
7. Oils – coconut oil, avocado oil, olive oil, MCT oil, macadamia nut oil

KETO DIET MENU FAT TIPS

• HOW MUCH OF MY PLATE SHOULD BE FAT? Healthy fats make up around 50% of your plate but 75-80% of total calories, as fat has twice as many calories per gram compared to carbs and protein.
• DO I COUNT COOKING FAT? As many of the fats are used in cooking, you need to imagine the space they would occupy if you placed them on the plate separately. See the example below, the olive oil in the bowl represents the oil used for cooking the omelet and bacon. The lower % is also explained by the fact that fatty cuts of meat are also supplying fat.

 

WHAT ARE HEALTHY FATS FOR THE KETOGENIC DIET?

Despite their bad reputation, saturated fats play a critical role in your health. They play a large part in the ketogenic diet, helping to increase good cholesterol. Foods containing saturated fats are red meat, grass-fed butter, ghee, heavy cream and coconut oil.

Monosaturated fats are a mainstay on the ketogenic diet as they help to regulate blood sugar, improve skin condition and reduce belly fat. The best sources for monosaturated fats for the keto diet are avocados, avocado oil, macadamia nuts, almonds, and olive oil.

Polyunsaturated fats (also known as PUFA’s) and are healthy fats ONLY when they come from natural sources. Fatty fish such as fresh salmon are healthy fats as are chia seeds. AVOID all polyunsaturated fats that are processed such as canola oil, sunflower oil, margarine, vegetable oil and shortening.

Transfats are typically found in processed foods like cookies and cakes should be AVOIDED. These foods are obviously not found on a ketogenic diet. When transfats come from artificial sources, they contribute to higher bad cholesterol, triglycerides and heart disease.

There are transfats, however, from natural sources like organic, grass-fed meats and organic dairy products which improve health.

WHAT OILS SHOULD BE USED FOR THE KETO DIET?

If cooking at high temperatures (grill, barbecue, pan-fry, saute, roasting) choose refined avocado oil or refined olive oil (not extra virgin olive oil) or ghee as these have high smoke points. Oils with low smoke points release free radicals which are inflammatory and lead to poor gut health.

STEP 3 CHOOSE A LITTLE CARB/DAIRY

Examples:

1. Leafy green veggies
2. Full-fat dairy – dairy also contains fat but I include it in the carb section as carbs can add up easily when eating dairy. Ideally limit dairy to 4oz (112g) per day when trying to lose weight. If you include dairy in this bucket, you won’t overeat it.
3. Seeds or nuts – also contribute fat to the diet but need to eat in moderation
4. Low-carb veggies – broccoli, cauliflower, asparagus, cabbage, zucchini, mushrooms

Our low-carb foods list is also included in the cheatsheet download for this post (scroll down to download).

 

HOW MUCH OF MY PLATE SHOULD BE CARBS?

 Carbs should make up around 10% of the space on your plate when you are targeting a typical 20g of net carbs per day. Carbs make up 5% based on calories but because fat has 9 calories per gram compared to 4 calories per gram of carbs, it will represent more on your plate than 5%.

Also, keep in mind that carbs usually contain fiber and this fiber takes up space on the plate too! The 20g of net carbs on the plate is going to take up more than 5% for this reason. If you are choosing foods with lots of fiber, then your carbs could take up anywhere up to 15% of your plate.

• NO COOK? Try raw vegetables like bell peppers, celery, cucumber and tomatoes in moderation
• DON’T LOVE VEGGIES? Top cooked vegetables with grass-fed butter and some salt
• SHORT ON TIME? Use frozen vegetables or pre-packed salads & cabbage slaws.
• HIDDEN CARBS? Watch out for spices like garlic powder which have a lot of carbs if used in excess
• ALCOHOL? Alcohol does contain carbs, so avoid if weight loss is your goal. Learn how many carbs are in your favorite beverage here.

In a perfect world, we would all track our macros precisely, however, this is not always practical. Try this simple method and forget about tracking exactly what you eat for a while.