My Keto Meal Plan to Keep Me Writing

One of the hardest parts about making a big change is the knowledge of how to do it. Many people want to improve their lives, but simply don’t know how to do it. When it comes to starting a new diet, a lack of know-how is probably one of the key reasons for burnout and abandonment. In that vein, I wanted to share what is a common day of eating for me to maintain my ketogenic diet as a writer, father, husband, and 9–5 corporate worker.

My keto diet must check a couple of boxes:

That’s a lot to accomplish. Before I get going, let me also say that batch cooking is your friend in the keto diet. You cannot maintain a keto diet without a plan, and batch cooking allows you to ensure you have your meals covered (for me, breakfast is the key).

Keto Egg Casserole (In entire dish — 21g carbs, 360g fat, 168g protein, 1 sugar)

I eat this meal every morning, seven days a week. It is delicious, and I can make it Sunday morning and heat it up each morning for a hot breakfast. It is also something like 78% fat. Doooope. Below is my recipe.

Ingredients

Directions

Heat up oven to 350

In a saucepan, chop the onion and cut bacon into pieces. Fry together at the same time until the bacon is just a little under cooked. The onion should be browned.

In a bowl, mix the eggs, sour cream, and heavy cream together.

Coat a 9x12 glass baking dish with olive oil. Trust me. Use glass. Spread a light layer of cheese across the bottom.

Pour in the egg mixture

Scoop the bacon and onions into the pan ON TOP

Bake in the over for about 40 minutes or until the center is finished

Wallah! Now you have 7 days of breakfast covered.

I tend to grab a salad since I work in Manhattan, and there are 1,000 places around me. I go for a chicken Caesar salad with bacon and avocado. Load up on cheese and dressing to taste.

In keto, you have a lot of options for snacks, but here are some of my favorites:

I like to eat a very simple dinner. Generally, we prepare a cut of meat with a side of veggies. This is my smallest meal of the day and I can even skip it if I have had a ton of fatty foods that day and don’t feel hungry. The key here is to have a small piece of meat with some fiber and added fat with the veggies. Olive oil, salt, garlic, and butter are are always friends of veggies. Seriously. Name a veggie that isn’t 100x better w/ a combo of those four?

I make homemade, Stevia sweetened whipped cream with blackberries. It is delicious, simple, and low-carb.

Once you are in keto, you can also eat some extra dark chocolate. It tastes great, has proven health benefits, and in small quantities is not too carby.

If you do anything else, do this… drink an entire gallon of water per day. I’ll save you the details, but your body needs lots of water while on keto. This is non-negotiable. Don’t do keto if you won’t commit to drinking water (not juice, pop, coffee, or Gatorade).

In keto, feel free to drink coffee, but knock down 24 ounces of water for every 12 ounces of coffee you drink. Look up the science, but do it. Trust me.

Happy eating!

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