Low-Carb Lifestyle

Keto Meal Plan
Fat-Fueled Energy

Low‑carb, high‑satiety menu with balanced electrolytes and fiber so Keto is enjoyable and sustainable week after week.

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Steady Energy

Fat‑adapted metabolism provides consistent energy without sugar crashes.

Appetite Control

Higher fat and protein intake naturally reduces hunger and cravings.

Fat Loss

Ketosis shifts your body to burn stored fat as primary fuel, supporting weight goals.

Sample 3-Day Menu

See how satisfying and varied your Keto week can be.

Day 1

Electrolyte Start & Simple Prep

P 130g C 30g F 120g ~1700 kcal

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Breakfast — Cheesy Omelet + Greens

3 eggs, cheddar, spinach; side salad with olive oil; black coffee.

Benefits: High‑protein, choline and healthy fats; fiber from greens.

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Lunch — Chicken Avocado Bowl

Grilled chicken, avocado, romaine, cucumber, olive oil & lemon; pumpkin seeds.

Benefits: Complete protein and potassium; mono‑unsaturated fats.

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Dinner — Salmon & Zucchini

Salmon fillet pan‑seared in butter; sautéed zucchini with garlic; olives.

Benefits: Omega‑3s for heart/brain; potassium and fiber from veg.

Day 2

High‑Protein Keto

P 125g C 25g F 115g ~1700 kcal

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Breakfast — Greek Yogurt (Low‑Carb)

200g Greek yogurt (unsweetened) with walnuts and raspberries; cinnamon.

Benefits: Calcium and probiotics; omega‑3 ALA; polyphenols from berries.

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Lunch — Bunless Burger Plate

Beef patty with cheese, tomato, pickles and a leafy salad with ranch.

Benefits: Iron, zinc and creatine; veg add fiber and antioxidants.

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Dinner — Chicken Thighs & Asparagus

Roasted chicken thighs, asparagus in butter with lemon; sparkling water.

Benefits: Protein for recovery; asparagus supports folate and potassium.

Day 3

Easy Batch & Snack Strategy

P 130g C 30g F 110g ~1700 kcal

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Breakfast — Chia Pudding

Chia + almond milk + vanilla; top with coconut flakes and few berries.

Benefits: Fiber and omega‑3 ALA for fullness and heart health.

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Lunch — Tuna Olive Salad

Tuna in olive oil, lettuce, olives, cucumber, feta, olive oil & lemon.

Benefits: Omega‑3s and mono‑unsaturated fats; minerals from greens.

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Dinner — Turkey Meatballs

Turkey meatballs in tomato‑cream sauce; roasted cauliflower steaks.

Benefits: Lean protein; cauliflower adds fiber and glucosinolates.

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Keto Meal Plan Fat-Fueled Energy