On December 1, 2017 by Once a Month Meals

Welcome to the Once A Month Meals Keto Meal Plan

The guidelines for this meal plan are based on the Ketogenic Diet, a pattern of eating that is designed to promote a state of ketosis in the body. In general, the keto diet is high in fat, low in carbohydrates, and moderate in protein.

Because everyone’s needs are different, there is not a single set standard for macronutrients on the keto diet. However, most people’s macronutrient requirements will fall somewhere in these ranges:

• Fat: 60-80% of total calories
• Protein: 15-35% of total calories
• Carbohydrate: 5% or less of total calories

How we define & label for Keto:

Keto

To be able to meet the needs of as many people as possible, we have liberally defined Keto recipes as those that contain both 5% or fewer calories from carbohydrate* and 60% or more calories from fat.

Keto Recipes

Keto-Friendly

We have also labeled recipes containing 5% or fewer calories from carbohydrate (and any amount of fat) as Keto-Friendly. Keto-friendly recipes contain only keto-compliant ingredients, and additional fat can easily be added to make them work for your specific macronutrient recommendations.

Keto-Friendly Recipes

Keto Meal Plans

On each keto meal plan you will find 15 dinners that are a combination of both keto and keto-friendly recipes. In order to help you accurately track your macronutrients, each recipe on our keto meal plan includes nutritional information calculated by our Registered Dietitian.

Keto Meal Plans

*We calculate calories from carbohydrate based on NET carbohydrate: total grams of carbohydrate minus grams of fiber.

Types of Food Included:

• High-fat dairy – yogurt, heavy cream, cream cheese, mayonnaise, cheeses, etc.
• Meats – beef, poultry, fish, pork, etc.
• Nuts and seeds – macadamia nuts, brazil nuts, pecans, almonds, peanuts, walnuts, etc.
• Low-carb vegetables – leafy greens, broccoli, cauliflower, green beans, etc.
• Avocado
• Eggs
• Additional fats – butter, ghee, coconut oil, olive oil, full-fat salad dressings, etc.
• Berries – blackberries, blueberries, raspberries, etc.
• Herbs and spices

Types of Food Generally NOT Included:

• All grains
• Starchy vegetables like potatoes, squash, mushrooms, etc.
• High-carb fruits like bananas, citrus fruits, grapes, mango, etc.
• Fruit juices

Tips and Resources for our Keto Meal Plan:

• Not every recipe will fit your macronutrient needs exactly, because everyone’s needs are different! However, all recipes are compliant with the ketogenic diet. You can easily add extra fat, carbohydrate, or protein to any recipe in order to individualize it to meet your needs.
• What exactly is a Ketogenic Diet?
• Ketogenic Diet Food List
• Know Your Fats: The Good and the Bad
• Shop for the best eggs with tips here and here.
• How to Purchase Local Grass-Fed Beef
• More information about Low Carb Diets
• The ketogenic diet is a highly personalized diet and may or may not meet your individual needs. Always consult with your medical provider before making any changes to your diet or lifestyle.