The Keto Diet Plan for the Unorganized

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Integrating the Keto Diet Plan into your daily life can be very difficult if you don’t already possess Type A organizational skills. There’s a lot to remember when planning meals for the Ketogenic Diet. Like the following MUST HAVE characteristics:

  • Fats, Protein, Carbs, and Calories
  • Percentages of nutritional intake, and measuring the amounts of food you will be consuming daily.

These aspects of the diet are huge because you can’t guess your way into Ketosis. Meal planning is essential to staying consistently in Ketosis and reaping the benefits that the lifestyle offers.

Much like the saying ”don’t bite off more than you can chew,” this Keto Diet Plan primer will help you not bite off more than you SHOULD chew. If you’re struggling with gaining traction in your Ketogenic Diet, Keys to Ketosis is going to help you by providing a basic framework for an easy to follow Keto Diet Plan.

Since its inception at the Mayo Clinic, the Ketogenic Diet necessitated a close study of how many nutrients, and what kinds of nutrients adherents to the diet needed to live in Ketosis while simultaneously staying healthy.

Implementing a Keto Diet Plan

You can excel on the Keto Diet Plan by writing how much of each nutrient group you need, and then recording the numbers throughout the day. Here are how the numbers will work on your Keto Diet Plan:

Caloric Intake – Daily caloric intake will dictate how many grams of fat, protein, and carbs you will ingest per day. Caloric intake is dictated by what your fitness goals are: weight loss, maintenance, or healthy weight gain.

**Important Note: Caloric Intake is not a necessary part of EVERY Ketogenic Diet, it’s just one form of the Ketogenic Diet. You can also approach the diet by simply watching your carb amount and not worrying about caloric intake. If you’re not concerned with caloric intake, just make sure you’re coming in under 50 g of carbs.

After you’ve established what fitness goals you’d like to hit (weight loss, maintain, or weight gain), you can use this calories calculator to get concrete caloric numbers. If you’re working from the daily caloric intake perspective, this number (caloric intake) will be your compass for finding the right intakes of fats, proteins, and carbs. Here’s how:

Keto Diet Plan Nutrition

Example Daily Caloric Intake: 2000 Calories

  • Fats
    • 9 Calories Per One Gram of Fat
    • 70 – 75% of Caloric Intake Should be Fat
    • 70% of 2000 = 1400 Calories
    • 1400/9 = 155 grams of Fat per day
  • Protein
    • 4 Calories Per Gram of Protein
    • 20 – 30% of Caloric Intake should be Protein
    • 20% of 2000 = 400 Calories
    • 400/4 = 100 grams of Protein Per Day
  • Carbs
    • 4 Calories Per Gram of Carbohydrates
    • 5 – 10% of Caloric Intake should be Carbs
    • 10% of 2000 = 200
    • 200/4 = 50 g of Carbs per day

Now that you know your numbers, you can focus on which foods will help you achieve them. Anyone who wants to accomplish a goal knows the tools they need for the job. The mechanic knows what tools he needs to fix the car in his shop.

The painter knows the exact utensils she’ll need to complete the masterpiece. And you need to know what types of foods will help meet the caloric requirements that you have set up for yourself up for success.

Foods Rich in Healthy Fat

Health fats for a Keto diet plan


  • Avocados
    • 29 g Total Fat (Per 1 Avocado)
      • Saturated fat 4.3 g
      • Polyunsaturated fat 3.7 g
      • Monounsaturated fat 20 g
  • Salmon
    • 27 g Total Fat (Half a fillet)
      • Saturated fat 6 g
      • Polyunsaturated fat 8 g
      • Monounsaturated fat 7 g
  • Chicken Thigh (1 Thigh without skin)
    • 10 g Total Fat
      • Saturated fat 2.6 g
      • Polyunsaturated fat 1.9 g
      • Monounsaturated fat 3.9 g
  • Ribeye Steak (1 steak)
    • 63 g Total Fat
      • Saturated fat 28 g
      • Polyunsaturated fat 3 g
      • Monounsaturated fat 31 g
  • Coconut Oil (1 Tablespoon)
    • 14 g Total Fat
      • Saturated fat 12 g
      • Polyunsaturated fat 0.2 g
      • Monounsaturated fat 0.8 g
  • Olive Oil (1 Tablespoon)
    • 14 g Total
      • Saturated fat 1.9 g/li>
      • Polyunsaturated fat 1.4 g
      • Monounsaturated fat 10 g
  • Organic Grass Fed Butter (1 Tablespoon)
    • 11 g Total
      • Saturated fat 7 g

Foods Rich in Protein

healthy sources of protein on the keto diet plan


  • Chicken Thigh (1 Thigh without skin)
    • 28 g Protein
  • Ribeye Steak (1 steak)
    • 69 g Protein
  • Salmon (half a fillet)
    • 40 g Protein
  • Egg (1 egg)
    • 6 g Protein
  • Peanut Butter (smooth, salted, 1 tablespoon)
    • 3 g Protein
  • Peanut Butter (smooth, salted, 1 tablespoon)
    • 3 g Protein
  • Tuna (1 can)
    • 42 g Protein

Carbs (What to avoid)

no carbs while you're on the keto diet plan


  • White Bread (1 Slice)
    • 15 g Carbs
  • Pizza (Average of one slice)
    • 36 g Carbs
  • Banana (1 Medium Banana)
    • 27 g Carbs
  • Grapes (1 Cup Red or Green)
    • 27 g Carbs
  • Big Mac (1 Sandwich)
    • 44 g Carbs (yikes!)
  • Potato Chips (1 oz.)
    • 15 g Carbs
  • Flour (1 Cup)
    • 95 g Carbs

The Fats, Proteins, and Carbs listed above are in no way exhaustive. These are just examples of items that could be easily added to (or subtracted from) an everyday routine. You have to take it upon yourself to be cognizant of the Nutrition Facts of each food and/or beverage you consume. If you grab a box of random “protein bars” and just assume that they’re good for you – that’s on you.

Much like your mommy, we can’t always be there for you.

But much like your mommy, we want you to succeed.

And because we want you to succeed, we’re going to give you an example Keto Diet Plan. Look below, young padawan, and we shall show you.

Example Keto Diet Plan

Example Target Caloric Numbers:

  • 2000 Calories
  • 155 g Fat
  • 100 g Protein
  • 50 g Carbs


  • 2 Eggs (scrambled)
    • 182 Calories
    • 14 g Fat
    • 12 g Protein
    • 2 g Carbs
  • 2 Slices of Bacon
    • 86 Calories
    • 6.6 g Fat
    • 6 g Protein
    • 0.2 g Carbs
  • 1 Half Avocado
    • 161 Calories
    • 14.5 g Fat
    • 2 g Protein
    • 8.5 g Carbs
  • 1 Tablespoon Coconut Oil
    • 117 Calories
    • 14 g Fat
    • 0 g Protein
    • 0 g Carbs
  • Total Daily Nutrition Breakdown
    • 546 Calories
    • 49.1 g Fat
    • 20 g Protein
    • 10.7 g Carbs


  • Half Salmon Fillet
    • 412 Calories
    • 27 g Fat
    • 40 g Protein
    • 0 g Carbs
  • Cooked in 1 Tablespoon Butter
    • 102 Calories
    • 12 g Fat
    • 0.1 g Protein
    • 0 g Carbs
  • 3 Cups Spring Mix
    • 19 Calories
    • 0 g Fat
    • 1.9 g Protein
    • 2.9 g Carbs
  • 1 Tablespoon Ranch Dressing
    • 73 Calories
    • 8 g Fat
    • 0.2 g Protein
    • 1 g Carbs
  • 1 Tablespoons Peanut Butter (dessert)
    • 94 Calories
    • 8 g Fat
    • 4 g Protein
    • 3 g Carbs
  • Total Daily Nutrition Breakdown
    • 1246 Calories
    • 104.1 g Fat
    • 66.2 g Protein
    • 17.6 g Carbs


  • Macadamia Nuts (half cup)
    • 481 Calories
    • 51 g Fat
    • 5.5 g Protein
    • 9.5 g Carbs


  • 1 Chicken Thighs (without skin)
    • 206 Calories
    • 10 g Fat
    • 28 g Protein
    • 0 g Carbs
  • 1 Side Caesar Salad
    • 151 Calories
    • 12.61 g Fat
    • 4.5 g Protein
    • 5.8 Carbs
  • Total Daily Nutrition Breakdown
    • 2084 Calories
    • 177.7 g Fat
    • 104.2 g Protein
    • 32.9 g Carbs

How Many Meals Should I Eat?

This is completely subjective to your schedule. In the 21st century, work shifts are ever-changing, and off days aren’t slotted in the typical weekend as much as they once were.

Look at your daily schedule and see what type of eating schedule will be most advantageous to you. As long as you’ve met your caloric intake through the proper proportion of fats, proteins, and carbs by bedtime, viva you!

But we all know you’re going to snack. At least at first. It’s best to try to hard schedule snacks, giving yourself concrete times to indulge in a keto-friendly snack. Random snacking almost always goes too far. You wake up dazed and confused, covered in the remnants of what was a chocolate ice cream cake.

Here at Keys to Ketosis, we use alarms on our mobile devices to notify us of when it’s time to dig in! I know, I know – you’re super disciplined and you’ll stick to the diet easily, but just in case you forget, we highly suggest using an alarm for the first month.

If you’re desperately unorganized, fear not! You too can execute a successful Keto lifestyle! If you’ve led a life of falling off the proverbial wagon, with your peers rolling their eyes at the notion of you starting a new diet – this your opportunity to prove them wrong.

The lynchpin to a successful Ketogenic Diet is discipline. As Jocko Willink says,discipline equals freedom.” The moment you surrender to the discipline of the Ketogenic Diet is the moment you open up your life to the freedom of great health – not depending on meds, “comfort food,” or crash diets.

Take your life to the next level. Establish a plan, and execute.

Let me repeat that. Establish a plan, and execute it. You can do this. A whole new life is waiting.

About the Author Nate Arnold

I started this website because it was hard to find trustworthy, evidence-based information about the ketogenic diet. Information that was published and peer reviewed by respected scientific journals. After years of research, I'm sure you'll achieve great results in a healthy way following my advice. I do my best to translate scientific research jargon into plain English. Remember, it's always a good idea to consult a doctor before starting a new diet!

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