A 3 day meal plan for Keto and intermittent fasting

Welcome to a new ‘What I eat in a day’ video, I hope you’re ready! I filmed three days and recorded all my meals to create a meal plan for myself. But today, I’m sharing it with you. This meal plan could be perfect for people who want to get started with Keto and intermittent fasting. The meals are quite easy to make, and you can swop or change ingredients if you like. You can also play with the macros and make them fit your own routine. I suggest you always look at what works best for you, so that you can optimize your food intake and results.

keto meal planPIN IT!

I do have to explain that I do Keto and intermittent fasting. That’s why you will find two bigger meals per day in this meal plan. I try to keep my carb intake under 30 grams and I stay around 1450 calories per day, which is my sweet spot. If you want to eat less or a little more, you can obviously do that by incorporating snacks. I didn’t put any snacks in the plan because I want to leave that option to you. Do remember that you have to stay under 50 grams of carbs for Keto. Read this article to learn how to calculate your own macros, don’t just use mine!

keto meal planPIN IT!

When it comes to intermittent fasting, I used the 16/8 version. Fast for 16 hours and eat for 8 hours, between 12.00 at noon and 19.00 at night. Which means you skip breakfast. There are many ways to do intermittent fasting and I wrote down a few options in this article. Pick something that you like or try the leangains version, which is the one I use. And don’t forget to check with your doctor or dietician to see if these ways of eating are good for you too, safety first! Now let’s see what my meal plan looks like, let’s go!

Day one

Meal one at 12.00

My first meal was a pulled chicken salad bowl. I used an Indonesian marinade sauce called Ketjap manis, which I do not recommend. It has too many carbs, although I still made it work. Leave this marinade sauce out and your salad bowl will be much lower in carbs. If you want to stay lower in calories, use less avocado. Because avocado’s can be very high in calories, although they are very low in carbs.

Ingredients:

• Pulled chicken, 100 grams
• One spring onion
• Half of a baby avocado
• One tbs of olive oil
• One yellow bell pepper, 80 grams
• Edamame beans, 60 grams
• Pepper and salt to taste

Macros:

• Calories: 719
• Carbs: 20 grams
• Fats: 52
• Protein: 35

meal planPIN IT!

keto salad bowlPIN IT!

Meal 2 at 18.00

This is a simple and very low carb meal. I want to show you that you could have a meal with more carbs and then have another one with less carbs. You can definitely play with portions when you do Keto. Keep it fun for yourself and try things out to find the best combinations for you.

Ingredients:

• Jalapeno burger, 135 grams
• Haricot verts (beans), 75 grams
• One boiled egg
• One tbs of mayonnaise
• Salt and pepper to taste

Macros:

• Calories: 485
• Carbs: 7 grams
• Fats: 34
• Protein: 36

Macros for the day:

• Calories: 1205
• Carbs: 27 grams
• Fats: 86
• Protein: 71

low carb mealPIN IT!

low carb dinnerPIN IT!

Day two

Meal one at 12.00

Another pulled chicken salad, because I had a lot left. You can bring the amount of carbs down by baking some chicken breast without marinating sauce. I suggest you do that because it’s better for the Keto diet. I didn’t want to throw my chicken a way, so I made it work by using a smaller portion.

Ingredients:

• Pulled chicken, 70 grams
• Half of a baby avocado
• Two boiled eggs
• Cheese flakes, 10 grams
• One tbs of mayonaise
• Pepper and salt to taste

Macros:

• Calories: 485
• Carbs: 12 grams
• Fats: 34
• Protein: 36

pulled chicken salad bowl PIN IT!

pulled chicken salad bowl PIN IT!

Meal 2 at 18.00

We are using crunchy vegetables to create a meal with a bite. People who do Keto often miss biting into something and adding crunchy vegetables makes it a lot easier. We are using lots of herbs to make it all taste very good. I use spice mixes without any flavoring or carbs. So make sure you read the labels of your spices before you use them, and make sure there nothing in there you don’t need!

Ingredients:

• Jalapeno burger, 135 grams
• One green bell pepper, 80 grams
• Bean sprouts, 50 grams
• Pine nuts, 10 grams
• One tbs of olive oil or 15 grams of butter
• One tbs of mayonainse
• Salt, pepper and vegetable spices to taste

Macros:

• Calories: 475
• Carbs: 9 grams
• Fats: 35
• Protein: 32

Macros for the day:

• Calories: 960*
• Carbs: 21 grams
• Fats: 69
• Protein: 107

* You can add some low carb snacks or have bigger portions for more calories.

keto dinner ideasPIN IT!

meal planPIN IT!

Day three

Meal one around 12.00

I had an appointment at 13.00 which meant I had to leave at 12.00. That means eating snacks on the go. I like packing up protein when I’m on the go with something sweet, like low carb chocolate. I opted for cheese and turkey sticks because they fill me up really well. I’m also on day three now, which means my appetite is getting less. I’m getting used to intermittent fasting and my cravings are also getting less. You can of course bring some more or different snacks with you if you like.

Ingredients:

• Cheese cubes, 10 pieces
• Turkey sticks, two sticks
• Low carb chocolate, 4 portions
• A bottle of water

Macros:

• Calories: 565
• Carbs: 6 grams
• Fats: 47
• Protein: 40

intermittent fasting meal planPIN IT!

Meal two at 17.00

This meal was also packed with protein because I was going in for a heavy workout. I like eating a bit more protein when I go to the gym. It gives me a bit more energy and it makes working out easy.

Ingredients:

• Scrambled eggs, three eggs
• Sliced mushrooms, 60 grams
• Beef roll, 125 grams
• Butter, about 30 grams
• One tbs of mayonainse
• Salt and pepper to taste

Macros:

• Calories: 429
• Carbs: 4 grams
• Fats: 122
• Protein: 40

Macros for the day:

• Calories: 994*
• Carbs: 10 grams
• Fats: 69
• Protein: 80

* You can add some low carb snacks or have bigger portions for more calories.

what i eat in a dayPIN IT!

And here we are, my three-day meal plan with Keto and intermittent proof meals for you to use. I hope this plan gives you some inspiration and motivation to get started. As you can see the meals are different every day. Keto does not have to be boring, you can get creative if you like. You can add some low carb snacks to this plan to get more calories in. I used pickles, cheese, low carb chocolate, Greek yoghurt and I also had a cookie. There’s a lot of options so try it all out.

Let me know if this meal plan helped you out and don’t forget to share it with someone who might need this too.

Now let’s eat,

Kaya-Quintana

P.S. Subscribe to my Youtube channel for more food tips and tricks.

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