One Day Keto Meal Plan

Recipe by Cross GymCourse: Diet & Nutrition

Servings

servings

Prep time

minutes

Cooking time

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:	1536	kcal
Calories to consume:	2027	kcal
Your fat intake should be:	184	grams

Net Carbs		Protein		Fat
25	grams	69	grams	184	grams
100	kcal	275	kcal	1653	kcal
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:	1804	kcal
Your fat intake should be:	159	grams

Net Carbs		Protein		Fat
25	grams	69	grams	159	grams
100	kcal	275	kcal	1430	kcal
6	%	15	%	79	%

Moderate calorie deficit (22%)

Calories to consume:	1581	kcal
Your fat intake should be:	134	grams

Net Carbs		Protein		Fat
25	grams	69	grams	134	grams
100	kcal	275	kcal	1207	kcal
6	%	17	%	77	%

Large calorie deficit (33%)

Calories to consume:	1358	kcal
Your fat intake should be:	109	grams

Net Carbs		Protein		Fat
25	grams	69	grams	109	grams
100	kcal	275	kcal	984	kcal
7	%	20	%	73	%

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2021-09-09

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One Day Keto Meal Plan