On the ketogenic diet for you to get to the state of ketosis fast you must start with the zero-carbohydrate meal plan which gives you the below 10-gram carbohydrate intake per meal. Below is a Nigerian food meal plan to help you know when and how to eat your meal on the ketogenic diet.
| Day | Breakfast (6am-9am) | Lunch (12pm-2pm) | Dinner(5pm-8pm) |
| Day 1 | 2 boiled Eggs +1 tablespoon of butter or Mayonnaise’s +a cup of Green tea | Fried Chicken /Beef/Fish +a cup of green tea. (Chicken/Beef/Fish must be fried in Ketogenic Compliant Oil) | Pepper Soup it can be fish/kidney/beef/Gizzard. |
| Day 2 | A cup of coffee or green tea +2 eggs fried in a Ketogenic Compliant Oil. | Lick any soup of your choice. N.B Egusi soup is excluded also Any form of swallow is excluded. | 2 cups of Cabbage topped with any heavy whip garnished with Any Compliant Mayonnaise/Butter/ Cream. |
| Day 3 | Drink Bulletproof Coffee or Green Tea | 2 pieces of fried Meat/Chicken/ Fish of your choice | 2 boiled Eggs +1 tablespoon of butter or Mayonnaise’s +a cup of Green tea |
| Day 4 | Intermittent fasting till 11 am. if you can’t fast eat 2 boiled eggs topped with any compliant heavy whip +Green tea | Munch any soup of your choice cooked with Palm oil and Meat/Fish of your choice. Remember Egusi is Excluded | 2 pieces of fried Meat/Chicken/ Fish of your choice |
| Day 5 | Drink Bulletproof Coffee or Green Tea | 2 Cups of grated Cauliflower /Cabbage rice+ stew +meat / fish of your Choice | 2 flourless scotch Egg +green tea |
| Day 6 | Egg Shawarma made with 2 eggs fried in any ketogenic compliant Oil, spinach or Ugu. Season to your test, then roll up+ green tea | Pepper soup of your choice | 2 Cups of grated Cauliflower /Cabbage rice+ stew +meat / fish of your Choice |
| Day 7 | Intermittent fasting till 12 noon. if you can’t fast eat 2 boiled eggs +Green tea | Munch any soup of your choice cooked with Palm oil and Meat/Fish of your choice. Remember Egusi, soup thickener and swallow are Excluded | Stir-fry Vegetables fried with coconut Oil +Green tea |
Few Points to Note:
Intermittent Fasting: Intermittent Fast is an eating style on the Ketogenic Diet where you cycle between periods of eating and fasting this is by omitting your meal plan either your breakfast, lunch or dinner, but water can be taken during this period.
Bullet Proof Coffee: Bulletproof coffee it is a way of taking in fat via your tea most especially coffee tea by blending coffee, coconut oil, and any compliant butter /Mayonnaise. The fat intake serves as an energy source for the day.
Following the above meal plan will help you reach the state of ketosis fast and do not forget to include exercise, drinking of much water in your routine, healthy living is important on your weight loss journey.
Leave a Reply