One Day Keto Meal Plan

Recipe by Cross GymCourse: Diet & Nutrition
Servings

1

servings
Prep time

10

minutes
Cooking time

20

minutes
Calories

1434

kcal

Ingredients

  • 1/2 cup greek yogurt

  • 1/4 cup raspberries

  • 1.5 Tbsp sliced almonds

  • 2 Tbsp coconut oil

  • 1 clove garlic

  • 1.5 Tbsp yellow curry

  • 1/3 cup full fat coconut milk

  • 180 g chicken breast

  • 80 g baby spinach

  • 1 Tbsp fish sauce

  • 1 tsp sesame seeds

  • 70 g butter lettuce

  • 1/2 avocado

  • 8-10 cherry tomatos

  • 1 egg

  • 2 Tbsp hemp seeds

  • 2 Tbsp homemade mayonnaise

  • sea salt

  • pepper

Directions

  • Breakfast: add yogurt to a bowl, top with raspberries and sliced almonds.
  • Lunch: pat dry chicken and cut into cubes. Lightly (!) salt and pepper. Heat a skillet over medium heat, once hot add coconut oil and fry chicken cubes until brown from all sides. Remove chicken, and add crushed garlic, curry paste and fish sauce to pan. Stir until fragrant and remaining oil in pan and curry paste are well combined. Then add coconut milk and whisk until well combined. Simmer and reduce sauce until desired consistency (1-3 minutes). Pour sauce over chicken and sprinkle with sesame seeds. Serve with baby spinach.
  • Dinner: In a small saucepan bring 2-3 cups of water to the boil. Cook a large egg in rolling boil for 5 minutes, then transfer to an ice bath (a bowl with cold water and ice cubes in it). Wash and spin dry butter lettuce, top with sliced avocado and hemp seed. Serve soft boiled egg with cherry tomatoes, butter lettuce salad and mayonnaise as dressing.

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Measure your Nutritional Needs with our Keto Calories Calculator:

Units

Gender

Ageyears

Weightstones lbs

Heightfeet inches

Activity Level

Body fat%

Net carbsgrams

Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.

Results

Maintenance

Maintenance level is the level at which your weight remains stable.

Your BMR is:1536kcal
Calories to consume:2027kcal
Your fat intake should be:184grams
Net CarbsProteinFat
25grams69grams184grams
100kcal275kcal1653kcal
5%14%81%

Goal

Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.

Small calorie deficit (11%)

Calories to consume:1804kcal
Your fat intake should be:159grams
Net CarbsProteinFat
25grams69grams159grams
100kcal275kcal1430kcal
6%15%79%

Moderate calorie deficit (22%)

Calories to consume:1581kcal
Your fat intake should be:134grams
Net CarbsProteinFat
25grams69grams134grams
100kcal275kcal1207kcal
6%17%77%

Large calorie deficit (33%)

Calories to consume:1358kcal
Your fat intake should be:109grams
Net CarbsProteinFat
25grams69grams109grams
100kcal275kcal984kcal
7%20%73%

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