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Lazy Keto Meal Plan

This post is a companion piece to the lazy keto [1] article, which describes what lazy keto is and who might want to do it. The tl;dr (too long, didn’t read) version is that lazy keto is a simplified version of the keto diet where you only track carbs to make sure you’re under the limit to stay in ketosis. According to The Keto Reset Diet [2] and Keto for Life [3], that would be about 50 grams total (gross) per day, with some wiggle room if most of your carbs are coming from non-starchy vegetables and avocados. Otherwise, you don’t micromanage your protein, fat, or total calorie intake.

Lazy Keto How-to

As I mentioned in the last post, lazy keto [1] doesn’t necessarily mean that you keep your food simple. You can be a keto gourmet and only track carbs. That said, my experience is that many people who want to do lazy keto also want their diet to be relatively low fuss.

The easiest way to do lazy keto is… well, it’s to eat carnivore. But, assuming you want to eat veggies, it’s:

Obviously this is just one option. Some people only eat one [4] or two meals per day, which makes it even easier to stay under their carb limit (but which doesn’t work for everyone). Some people prefer to load more carbs in the morning or time them around workouts. This is very much a “you-do-you” situation.

Five-Day Lazy Keto Meal Plan

Here’s one example of how you might do lazy keto. Thanks to using leftovers, it’s less work than it might seem on the surface.

A few things to note:

Lazy Keto Info

From a carb perspective (but not a calorie perspective, obviously), these foods are “free:”

Some foods can have more carbs than you might think. That doesn’t mean you have to avoid these foods, but do check labels:

FYI, here is a keto shopping list [11] that you can use as a general guide. We also prepared a shopping list specifically for the meal plan below; save or print the Lazy Keto Meal Plan Shopping List [12].

Show Me the Lazy Keto Meal Plan

OK! This meal plan and the shopping list assume you are cooking for two people. All the carb totals are PER SERVING (i.e., for one person) unless otherwise specified. Save or print the Lazy Keto Meal Plan [13].

Day 1:

BREAKFAST: Bacon and eggs, optional bone broth latte

LUNCH: Collard Green Tuna Wraps + avocado

DINNER: Chicken Fajita Cauliflower Rice Bowls

1 bowl = 1 cup (85 g) of cauliflower rice, 4 ounces (115 g) of chicken, and ¼ of the Tex-Mex Fajita Veggies recipe below.

TOTAL CARBS (per person)

Comments and suggestions: That’s so much leeway with your carbs! You could add salsa (~1 gram of carbs per tablespoon), shredded cheese, even more avocado, and sour cream to your fajita bowl and still have room for a couple extra eggs at breakfast and some berries with your lunch.

Day 2:

BREAKFAST: Leftover veggie scramble

LUNCH: Big-ass salad with leftover chicken

DINNER: Slow-baked salmon, frozen green beans

TOTAL CARBS

Comments and suggestions: Optionally add slivered almonds (1.5 grams of carbs per tablespoon) and garlic (1 gram of carbs per clove) to the green beans. Serve the salmon over a bed of baby spinach (1 gram of carbs per cup) with Primal Kitchen Lemon Turmeric Vinaigrette and Marinade [19] (2 grams of carbs per 2 tablespoons).

NOTE: Make chia pudding tonight for breakfast tomorrow (recipe below). Optionally, make the leftover salmon into the salmon spread for tomorrow’s lunch if you want to pack it in the morning.

Day 3:

BREAKFAST: Chocolate pecan chia pudding

LUNCH: Avocado stuffed with Primal Salmon Spread

SNACK (optional, or eat with lunch): Veggies with ranch

Per serving:

DINNER: Hamburgers with side of broccoli

TOTAL CARBS

Comments and suggestions: Allot some of those extra carbs to raspberries on your chia pudding. Add cheese, bacon, and/or a fried egg to your burger.

NOTE: To save yourself time tomorrow, brown and crumble the remaining 6 ounces of ground beef for tomorrow’s lunch. Add salt and pepper to taste.

Day 4:

BREAKFAST: Broccoli slaw, zucchini, sausage sauté

LUNCH: Cheeseburger salad

DINNER: Steak + grilled asparagus

NOTE: You will make enough steak and asparagus for leftovers for tomorrow. Set aside 4–6 ounces of cooked steak per salad (tomorrow’s lunch). Divide the cooked asparagus in half and set aside one portion for tomorrow’s breakfast.

TOTAL CARBS

Comments and suggestions: Perhaps you’d enjoy mashed cauliflower at dinner (this mashed cauliflower recipe [27] has about 7 grams of carbs per serving), and some crumbled blue cheese on your steak?

Day 5:

BREAKFAST: Asparagus with poached eggs and bacon

LUNCH: Steak big-ass salad

DINNER: Zoodles with turkey meat sauce

TOTAL CARBS

Comments and suggestions: If you’re not sick of salad, serve zoodles with a side spinach salad.

RECIPES

BONE BROTH LATTE

(Makes 2 servings)

Ingredients

Directions:

  1. Warm the broth. Add the butter or ghee and use an immersion blender to blend until frothy.
  2. Divide between two mugs. Add salt to taste.

BASIC BIG-ASS SALAD

(Makes 2 servings)

Ingredients

Directions:

  1. Divide lettuce between two serving bowls. Top each with half the broccoli slaw, tomatoes, and cucumber.
  2. Add additional ingredients according to directions in the Meal Plan above.

SLOW-BAKED SALMON

(Makes 4 servings)

Adapted from The Keto Reset Diet

Ingredients

Directions:

  1. Preheat the oven to 275°F (135°C). Place the salmon on a rimmed baking pan greased or lined with parchment paper. Brush the oil over the top of the fish. Sprinkle with salt and pepper.
  2. Bake the salmon for 16 to 18 minutes, until you are just able to flake it with a fork.

CHOCOLATE PECAN CHIA PUDDING

(Makes 2 servings)

Adapted from The Keto Reset Diet Cookbook

Ingredients

Directions:

  1. Mix all the ingredients well. Divide between two jars. Cover and refrigerate overnight.

Extras & Snacks

Food Serving Size Calories Fat (g) Carbs (g) Protein (g)
Avocado 1/2 (68 g) 114 10.5 6 1.5
Blackberries 1/4 cup (36 g) 15 0 3.5 0.5
Blueberries 1/4 cup (37 g) 21 0 5.5 0.5
Raspberries 1/4 cup (31 g) 16 0 4 0
Strawberries (halves) 1/4 cup (38 g) 50 0 3 <1
Egg, hard-boiled 1 large 78 5.5 0.5 6.5
Almonds, raw 1/4 cup (36 g) 208 18 8 7.5
Macadamias, raw 1/4 cup (34 g) 241 25.5 4.5 2.5
Pecans, raw 1/4 cup (30 g) 210 21 4 3
Walnuts, raw 1/4 cup (25 g) 163 16 3.5 4
Green olives 1/4 cup (40 g) 58 6 1.5 0.5
Primal Kitchen Keto Bar Almond Spice [31] 1 bar 200 16 9 8
Primal Kitchen Keto Bar Chocolate Coconut [32] 1 bar 200 16 10 8
Primal Kitchen Keto Bar Coconut Lime [33] 1 bar 200 16 10 8
Primal Kitchen Keto Bar Peanut Butter [34] 1 bar 200 15 10 9
Primal Kitchen Keto Bar Mint Chip [35] 1 bar 200 16 10 8

 

Coconut & Dairy Products

Food/Beverage Serving Size Calories Fat (g) Carbs (g) Protein (g)
Coconut, shredded 2 Tbsp (10 g) 66 6.5 2.5 0.5
Coconut butter 1 Tbsp (14 g) 90 9 3.5 1
Coconut milk (canned, full fat) 1/4 cup (65 mL) 130 12 3 0.5
Blue cheese, crumbled 2 Tbsp (14 g) 50 4 0.5 3
Cheddar cheese, shredded 2 Tbsp (14 g) 55 4.5 0 3.5
Feta cheese, crumbled 2 Tbsp (19 g) 50 5 1 3
Parmesan cheese, shredded 2 Tbsp (14 g) 40 2 0 4
Cheese stick, mozzarella 1 ounce (28 g) 80 5 1 8
Cottage cheese 1/2 cup (105 g) 103 4.5 3.5 11.5
Greek yogurt, plain, full fat 1/2 cup (122 g) 143 12 5.5 4.5
Half & half 1 Tbsp (15 mL) 19 1.5 1 0.5
Heavy whipping cream 1 Tbsp (15 mL) 15 5.5 0.5 0.5
Sour cream 1 Tbsp (15 mL) 28 3 1 0.5

Note, always check labels for variance in specific products.

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