Seeking a meal plan around 1,200 calories for the full day?
To determine a good target for daily calories on a ketogenic diet, several factors need to be considered, including your age, gender, weight, height, activity level, and goals (for example, weight loss, maintenance, or muscle gain). The ketogenic diet typically involves high fat (70–80% of calories), moderate protein (15–20%), and very low carbohydrates (5–10%, usually under 50g net carbs daily), but, of course, you want to keep the total number of calories under control. For women, that is going to be in the range of 1,200 to 1,800 calories for the high end. Men could surpass into the low 2000s.
Here is our KetoHack, lazy one-day keto meal plan. Adjust to your preferences.
Breakfast:
- 2 scrambled eggs cooked in 1 tablespoon of olive oil
- 1/4 organic avocado
- 1/2 cup of organic cherry tomatoes
- Black coffee or tea
Snack:
- 1 oz of raw, organic almonds
Lunch:
- Grilled chicken breast (4 oz)
- 1 cup of sautéed spinach
- 1/4 cup of sliced, organic cucumber
- 1 tablespoon of olive oil and vinegar dressing
Snack:
- 1 small, organic apple
- 1 tablespoon of almond butter
Dinner:
- Baked salmon (4 oz) with 1/4 teaspoon of garlic powder
- 1 cup of roasted broccoli
- 1/2 cup of cauliflower rice cooked in 1 tablespoon of butter
Snack:
- 1/2 cup of organic raspberries
Remember that this is just a sample meal plan and you should adjust it according to your personal preferences and dietary needs. It is also important, as we always suggest here at KetoHack, to consult with a healthcare professional before starting any new diet or meal plan. Best of luck and enjoy!
Check out the 30-day Keto Meal Plans.
View the Ultimate Keto Diet Plan.
