EFFECTIVE KETO MEAL PLAN FOR MEN

EFFECTIVE KETO MEAL PLAN FOR MEN

13.08.2021 | 2 minutes

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 man. 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

6 eggs

Spices for eggs (salt, sweet pepper, basil)

Oil

2 tomatoes

Tomato spices (salt and pizza spices)

Sheep cheese/brynza (50 g) and olives (30 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,

LUNCH

Pork tenderloin on ghee butter with roasted potatoes

Ingredients

200 g pork tenderloin

meat spices (rasca, grill spices, salt)

2 onions

3 cloves garlic

2 tsp of ghee butter

300 g 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. 


DINNER

Grilled skinless salmon with fresh salad and quinoa

Ingredients

300 g salmon

butter / oil

salt / pepper for fish

300g of salad and vegetables

tomatoes

grapefruit

100 g quinoa

60 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: 2,816kcal
Protein: 184 g
Carbohydrates: 151 g
Fat: 164 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.

 

NEBBIA, s. r. o., Dlhá 74/85, Žilina 01009, +421907742148, support@nebbia.biz
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