How to Plan Meals on a Keto Diet Plan
Everyone is different in terms of how much or how little they like to plan ahead when it comes to their meals. Some people like to avoid temptation by having everything planned and logged into a tracking system so they don’t go over their carb level.
Others like to have the freedom to eat whatever keto-friendly carb meals they want throughout the day. It’s all up to you. But if you’re a planner, here are some things you can do to make sticking to this diet plan a bit easier on you.
First, you can purchase keto-friendly foods to have on hand in your home at all times. Some of the recipes or meals call for unique ingredients, such as coconut oil, and you want it to be convenient for you to prepare your foods.
Second, you can meal prep your favorite keto-friendly foods ahead of time. Some people meal prep on a weekend so they have everything ready a week at a time. Others only prep everything the night before, so it’s completely up to you.
A third way of planning is to think about what you want to eat for breakfast, lunch, dinner and snacks and then log them into your carb tracker the night before. That way, you know exactly what you need to fix and how many net carbs it will be.
Another way to plan ahead is to educate yourself about which foods are carb-friendly, and which items on your favorite restaurant menus are going to help you stay in ketosis.
If there aren’t any, you can plan ahead about how you’ll place an order tailored to your needs.
Some keto dieters even plan for temptations they might be around. Not everywhere you go will be free from the lure of carb-laden foods. So you have to be ready when you’re in enemy territory.
Some dieters have a keto-friendly snack in their bag in case they’re put in an awkward situation where the only foods being served are those overflowing with carbs.
You can take out a snack bag of pecans or a string cheese, for example and satisfy your hunger without being forced to cave.
If you’re active in outdoor activities, if you travel or if you have to be away from your home for any amount of time, you can plan to take snacks along with you then, too.
Even if you simply drive a lot for work, you may want to have something on hand for those moments when hunger strikes.
Tips on Eating Out on a Keto Diet
With many diet plans, it’s difficult to eat anywhere other than your own home. Even going to a friend or family member’s house can be difficult when you’re trying to adhere to a program and nobody else is. You’re not in control of the food as much.
With restaurants – whether fast food or a sit down restaurant, you have some ability to request your foods to a tailored cooking method. But many people simply don’t know how to order for their diet plan when they’re out.
The process is simple, really – you just have to be careful when ordering. For example, watch for things like sauces and breading and even condiments that might bring you out of ketosis.
Sometimes, what you want to order won’t be on the menu per se. They might have a grilled chicken smothered in gravy with mashed potatoes on the side. So you have to tailor the order to your keto needs.
Ask the waitress for the grilled chicken, minus the gravy, and substitute steamed broccoli (or green beans or zucchini, for example) for the high carb potatoes. You can enjoy them with plenty of flavorful butter, too!
There are many ways you can find out the total carb count for any fast food or sit down restaurant’s menu. Go online and look for their nutritional facts sheet. Then think of ways you can lower the carb count.
For example, swapping vegetables, asking for things without certain high-carb sauces, or having the meat prepared differently. Some people will swap noodles with vegetables at Italian food places – just as you might make zoodles (zucchini noodles) at home when preparing a keto-friendly fish on your own.
If you’re at a fast food restaurant, there are ways you can order off their menu and keep things keto friendly, too. If you want a burger, for example, ask them to give it to you without a bun.
Some people don’t understand why, so they may ask you again, but just reassure them you want the meat and cheese and mayo – no bun. They’ll usually put it in a container that you can eat from instead of a wrapped paper method.
Or, if you’re going for a sub sandwich, just tell them you’d like the meat, cheese, mayo, cucumbers and tomatoes – but wrapped in lettuce leaves instead of on a big, carb-heavy sub loaf.
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