Meal prepping is the secret to eating on a tight budget. It allows you to buy the items that are on sale, in bulk, and prepare them for quick access throughout the week. The meal prep detailed here took us about 2 hours of “active time” and another 3 hours of “passive time”. The passive time was mostly waiting for the chicken to cook/cool. The items we prepped for this meal plan are:
With intermittent fasting, the whole goal is to burn off excess fat, right? Watch how you feel when you exercise. Do you feel best when you exercise after eating or if you exercise while fasting? Watch if your legs feel heavy or if you tire too easily. Some people do well with eating first, while some love that feeling of exercising when they have fasted and having to eat afterwards. 
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One thing many people love about keto diet meal plans is that tracking your food is optional. "One of the biggest benefits of the ketogenic diet is that there's no need to meticulously track your calories like you may in other diets," notes Dr. Josh Axe, D.N.M., C.N.S., D.C., founder of DrAxe.com, best-selling author of Eat Dirt, and cofounder of Ancient Nutrition. "Because you're filling up on fat and protein, you're more likely to feel satisfied and energized all day long, which causes you to naturally eat less." This isn't to say that food tracking on keto is discouraged. "Some people may find calorie counting a useful tool to be more mindful and aware of what they're eating, but it's not necessary on the ketogenic diet," says Dr. Axe, but there's no need to get too stressed about hitting a certain caloric goal, especially if you're not trying to lose weight. (Related: The #1 Reason to Stop Counting Calories)

But the real reason why keto plans fail most of us is that they're not sustainable for the long term. Holidays, vacations, work functions … there's likely at least one scenario in which you'll find yourself eating higher-carb foods. And the same reasons why we see immediate weight loss on carb-restricted diets is the same reason why we see immediate weight gain after adding a seemingly harmless sandwich back into the mix: The water weight comes back instantly with glycogen storage.
Lisa, Technically Instant Pot doesn’t recommend cooking frozen chicken breasts; however, when we cook frozen chicken breasts in the Instant Pot, we usually add an extra 3 to 5 minutes to the cooking time. For the slow cooker, you could add all the ingredients as-is (just cook the bacon on the stove top first, add the bacon fat to slow cooker, and store cooked bacon in the fridge until serving). We recommend cooking on high 3 to 4 hours or cook on low 6 to 8 hours. Let us know how it goes if you give it a try!

While macros will differ a little from person to person, the general rule of thumb for keto is to keep carbohydrates under 5% of your daily caloric intake. As long as you avoid the foods mentioned above, you should be fine. Google “TDEE calculator” if you need some additional guidance on how many calories to eat. I’ve had success following this way of eating as it allows me to eat foods that taste great. There are tons of resources online as well if you need additional guidance. A quick google search should turn up a ton of resources. Hope this helps!


Long-term use of the ketogenic diet in children increases the risk of slowed or stunted growth, bone fractures and kidney stones.[3] The diet reduces levels of insulin-like growth factor 1, which is important for childhood growth. Like many anticonvulsant drugs, the ketogenic diet has an adverse effect on bone health. Many factors may be involved such as acidosis and suppressed growth hormone.[37] About 1 in 20 children on the ketogenic diet will develop kidney stones (compared with one in several thousand for the general population). A class of anticonvulsants known as carbonic anhydrase inhibitors (topiramate, zonisamide) are known to increase the risk of kidney stones, but the combination of these anticonvulsants and the ketogenic diet does not appear to elevate the risk above that of the diet alone.[38] The stones are treatable and do not justify discontinuation of the diet.[38] Johns Hopkins Hospital now gives oral potassium citrate supplements to all ketogenic diet patients, resulting in a sevenfold decrease in the incidence of kidney stones.[39] However, this empiric usage has not been tested in a prospective controlled trial.[9] Kidney stone formation (nephrolithiasis) is associated with the diet for four reasons:[38]
The low-carb “breading” on these tenders produces a crispy exterior just like your favorite restaurant chicken tenders. You’ll first dip each chicken piece in an egg-and-cream wash, then dip it into seasoned almond flour, which is gluten-free and contains no grains. You’ll bake the chicken to perfection and then sauce the tenders to order. Best of all, this method works great anytime you want crispy chicken, saucy or not!
Hi Gigi, Low carb and keto is about the balance of macronutrients eaten (fat, protein and carbs), not specifically meat or lack thereof. Most people on keto do eat meat, though some people do vegetarian keto. Fat is actually necessary for many body processes. There is no issue for the kidneys with a high fat diet, but if you eat too much protein that isn’t great for the kidneys. It’s a common misconception that keto is high protein (it isn’t). Keto is great for diabetics as it naturally helps stabilize insulin. All of this being said, please know I’m not a doctor and you should consult your doctor on any medical questions or before starting any diet. If you have more questions that aren’t medical questions, I recommend our low carb & keto support group here.
Just this week, a 25,000-person study presented at the European Society of Cardiology Congress in Munich suggested that people on the lowest-carb diets had the highest risk of dying from cancer, cardiovascular conditions, and all other causes. Another study, published this month in the Lancet, also found that people who followed diets that were low in carbs and high in animal proteins had a higher risk of early death compared to those who consumed carbs in moderation. (The opposite was true, however, for low-carb dieters who opted for plant-based proteins over meat and dairy.)

Find some way to track daily food intake and carb counts. Keep a spreadsheet, use one of the online food intake trackers, or simply write it down in a journal. Not only will journaling help you stay on track carb count wise, you'll want to have a record of the foods you are eating, how you felt and the changes you make so that if you go off track, you can look back and see what worked for you. This is a good place to track ketone levels as well. I've created a free printable food diary for you to use. The Atkins website also has some nice tools for tracking your progress on a ketogenic diet plan. And this database is an excellent resource for food information.
You may also be a great candidate for the Keto diet if you experience migraines, joint pain, muscle weakness or mental fatigue. In addition, "Keto diet can be beneficial for mental health conditions like depression, autism and Alzheimer's". Other than that, "you can also follow this diet plan if you're trying to get pregnant since it improves fertility", she notes.
Another difference between older and newer studies is that the type of patients treated with the ketogenic diet has changed over time. When first developed and used, the ketogenic diet was not a treatment of last resort; in contrast, the children in modern studies have already tried and failed a number of anticonvulsant drugs, so may be assumed to have more difficult-to-treat epilepsy. Early and modern studies also differ because the treatment protocol has changed. In older protocols, the diet was initiated with a prolonged fast, designed to lose 5–10% body weight, and heavily restricted the calorie intake. Concerns over child health and growth led to a relaxation of the diet's restrictions.[18] Fluid restriction was once a feature of the diet, but this led to increased risk of constipation and kidney stones, and is no longer considered beneficial.[3]
Rethink the heavily-promoted idea that vegetables and whole grains are the healthiest foods to eat. They are not. Animal foods offer greater amounts of more easily-absorbed nutrients and vegetables and grains contain many natural toxins. I'm not saying don't eat vegetables, they do provide some benefit. I am saying give up the grains, the negative effect of these foods outweighs any nutritive value they have.
There are theoretically no restrictions on where the ketogenic diet might be used, and it can cost less than modern anticonvulsants. However, fasting and dietary changes are affected by religious and cultural issues. A culture where food is often prepared by grandparents or hired help means more people must be educated about the diet. When families dine together, sharing the same meal, it can be difficult to separate the child's meal. In many countries, food labelling is not mandatory so calculating the proportions of fat, protein and carbohydrate is difficult. In some countries, it may be hard to find sugar-free forms of medicines and supplements, to purchase an accurate electronic scale, or to afford MCT oils.[53]

Sometimes we all have leftover chicken on hand that needs to be used up. Maybe you roasted a couple of chickens on the weekend to prep for the week ahead, maybe you had company over and grilled up too many chicken breasts, or maybe rotisserie chicken was on sale at your local grocery store and it was too good a bargain to pass up. Whatever the reason, we all can use a few ideas on how to use up leftover chicken.


Although many hypotheses have been put forward to explain how the ketogenic diet works, it remains a mystery. Disproven hypotheses include systemic acidosis (high levels of acid in the blood), electrolyte changes and hypoglycaemia (low blood glucose).[18] Although many biochemical changes are known to occur in the brain of a patient on the ketogenic diet, it is not known which of these has an anticonvulsant effect. The lack of understanding in this area is similar to the situation with many anticonvulsant drugs.[55]
When you eat foods high in carbohydrates and fat, your body naturally produces glucose. Carbohydrates are the easiest thing for the body to process, and therefore it will use them first – resulting in the excess fats to be stored immediately. In turn, this causes weight gain and health problems that are associated with high fat, high carbohydrate diets (NOT keto).
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