Reducing carbohydrate intake can bring several health benefits. These include lowering harmful triglycerides and blood sugar and raising “good” HDL cholesterol. Low carb diets are also very effective in trying to get rid of extra pounds quickly, especially around your belly area. If you want to try something new and quickly achieve visible results, then follow our keto meal plan! It consists of only three main dishes that will make you feel full for a long period of time and save you time and energy. We have created this keto meal plan to meet the needs of an active woman. Therefore, the plan also contains carbohydrates, which are an important fuel for maximum fitness performance.
BREAKFAST
Egg omelette stuffed with roasted tomato and sheep cheese
Ingredients
4 eggs
Spices for eggs (salt, sweet pepper, basil)
Oil
2 tomatoes
Tomato spices (salt and pizza spices)
Sheep cheese/brynza (40 g) and olives (20 g)
Instructions
Whisk the eggs, add the spices and then cook on medium heat in a skillet with oil. Meanwhile, cut the tomatoes into cubes and add to a new skillet and roast. Once soft, add the remaining spices and turn the heat off. Finally, cover the omelette with cheese/brynza, roasted tomatoes and olives. Voila! Ready breakfast full of protein, healthy fats and a minimum of carbohydrates.
- Bikini fitness Valerija Slapnik refers: “Do not stress if you gain weight during pregnancy.”
LUNCH
Pork tenderloin on ghee butter with roasted potatoes
Ingredients
160g pork tenderloin
meat spices (rasca, grill spices, salt)
2 onions
3 cloves garlic
2 tsp of ghee butter
200g potatoes
Spices for American potatoes – salt, rasca, pepper
Instructions
We wash the pork tenderloin, cut it into cubes and season with spices. Put a skillet on medium heat, add 2 tsp of ghee butter and put the pork tenderloin in where we fry it until gently roasted. Once crispy, let it simmer on low heat with chopped up onion and garlic. In the meantime, we will prepare the potatoes. Clean them, cut them into slices, season them and bake them until crispy. When everything is baked, we can serve.
- TIP for a fit appetizer: Cook your asparagus soup!
DINNER
Grilled skinless salmon with fresh salad and quinoa
Ingredients
220g salmon
butter / oil
salt / pepper for fish
300g of salad and vegetables
tomatoes
grapefruit
50g quinoa
50 g of feta cheese
Instructions
Wash the salmon and season with salt. Then roast it in a skillet on ghee butter or oil. For the salad, we’ll cut the lettuce, tomatoes, quinoa, and feta cheese into small cubes. Cook Quinoa in a small pot for 10 mins. Once cooked, drain properly and mix it with the vegetables. Finally, add the sliced grapefruit on top. Then add seasoning to taste, including salt and basil. Once the salmon is ready, serve with the salad and enjoy!
Total calorie intake: 2,071kcal
Protein: 134 g
Carbohydrates: 98 g
Fat: 127 g
A ketogenic diet is a controversial topic in the fitness world. Some love it, others hate it. However, according to scientific research, a ketogenic diet can contribute to overall health improvement and protect us from several metabolic syndromes and many new age diseases. However, there are also risks associated with it that cannot be underestimated. If eating on a ketogenic diet for a long time, it can lead to a lack of some important nutrients, digestive problems and headaches or increased anxiety. Decreased carbohydrate intake may cause a decrease in muscle tone and a temporary decrease in strength. People who suffer from kidney problems, diabetes or cardiovascular disease should consult their doctor before starting a keto diet.
