Ketogenic Diet

Dave Palumbo’s Keto diet

  • 6 meals per day
  • 1.5g protein/lb
  • .75g fat/lb
  • Less than 50g carbs per day (from indirect sources such as vegetables and nuts)
  • 1 cheat meal per week to spike metabolic rate (enjoy a “free” meal where you eat protein, fat, and carbs)

Example based for (200lbs)

Macros:

  • Protein: 300g per day
  • Fat: 120g per day
  • Carbs: <50

Meals:

  1. 50g protein, 25g fat
  2. 50g protein, 25g fat
  3. 50g protein, 25g fat
  4. 50g protein, 25g fat
  5. 50g protein, 25g fat
  6. 50g protein, 25g fat

Protein choices: (4 oz meats, fish, poultry has approximately 25g protein)

  1. Fish
  2. Fatty Fishes (Salmon, Swordfish, Chilean Sea Bass). Lean Fishes (cod, flounder, fluke, tilapia, swai)
  3. Red Meat
  4. Lean Meats (top round, filet mignon, London broil)
  5. Fatty Meats (chopped meat, t-bone, flank)
  6. Chicken or Turkey Breast
  7. Eggs
    1. Egg whites
    2. Egg Yolks
    3. Whole eggs
    4. Omega-3 eggs
  8. Beans (not a stand-alone protein source)
  9. Protein Powders
    1. Whey Isolate
    2. Egg Protein

Fat choices:

  1. Nuts (raw is healthier)
    1. Almonds
    2. Walnuts
    3. Cashews
  2. Avocados (1/2 = 12g fat)
  3. Whole eggs (yolks)
  4. Peanuts and peanut butter (all natural, no sugar added)
  5. Oils (1 tablespoon = 15g fat)
    1. Macadamia Nut Oil
    2. Extra Virgin Olive Oil
    3. Virgin Coconut Oil

in place of meals, you can easily make a convenient whey protein isolate shake mixed with all natural peanut or almond butter.

1.5 to 2 scoops whey isolate with 1.5 tablespoons all natural peanut butter.

Sample meal plan:

Example based for (200lbs), you can easily calculate your own, see above:

  1. Meal
    5 whole eggs (make sure to buy Omega-3 Eggs from the supermarket. They contain virtually no saturated fat and tons of good Omega-3 fats); add another 4 egg whites to this (they don’t need to be the Omega-3 ones; you can use liquid egg whites)
  2. Meal
    Shake: 50g Whey Protein with 1 tablespoon of All Natural Peanut butter (no sugar)
  3. Meal
    Lean Protein Meal: 8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)
  4. Meal
    Shake: 50g Whey Protein with 1 tablespoon of All Natural Peanut butter (no sugar added)
  5. Meal
    Fatty Protein Meal: 8oz Salmon, Swordfish, or red meat with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar
  6. Meal
    Shake: 50g Whey Protein with tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites.

Notes: This meal plan was created by Dave Palumbo, it can be used with Keto, or any other diet as well, adjust to fit your personal need/goal. I linked some of the products for your convenience. My personal modifications: I like Wild Caught Flounder instead of Salmon or Swordfish and it’s usually pan-fried (note: lightly grease your pan).I don’t really eat salads either and my replacement is fresh cut green beans, very low in carbs and cucumbers as well, or you can use no sugar superfood powders. Macadamia nut oil can be pricey, so extra virgin olive oil is what I use. Get it at Aldi, or Walmart. Peanut butter is tricky, make sure that the label says peanuts only, nothing else included. Usually also expensive, unless you’re doing this for a long time and know where to get pure stuff very cheap. Please track and measure everything.