Meal timing is crucially important during your time on the ketogenic diet.
Allowing for effective meal and workout timing will help ensure you’re maintaining a high rate of ketosis during the day.
You can use the chart below to record your daily meals, your exercise, and the specific time you eat each meal or you can order a keto meal and workout plan tracking journal.
By recording your intake and workout, you can find which meals your body responds best to. It may also be beneficial to have a small blurb about how the meal made you feel – energized, sluggish, motivated, headache – anything you feel.
Here's an example paired with a morning workout:
| WORKOUT ROUTINE 7:30 AM | *To optimally achieve ketosis, your workout routine should include both cardio and light resistance training. |
| MEAL 1 | 10:00AM High Fat, High Protein: Eggs and bacon are perfect. |
| MEAL 2
| 12:30PM Fat dominant lunch: Salad with walnuts and cheese |
| SNACK
| 3:00PM Light snack: Berry Bowl (blueberry and raspberry) with pistachios |
| MEAL 3
| 5:30PM Hefty portions: Cod fillet, lettuce wraps, green and red pepper, avocado |
| SNACK
| 7:30PM Protein dominant: Hard boiled or deviled eggs |
Your turn. Fill out the chart daily to keep track of what works best for you.
Example meal times have been provided based on promoting the greatest states of fat oxidation and energy for a morning workout session.
| WORKOUT ROUTINE 7:30 AM | *To optimally achieve ketosis your workout routine should include both cardio and light resistance training. |
MEAL 1 10:00AM | |
| MEAL 2 12:30PM |
|
| SNACK 3:00PM |
|
| MEAL 3 5:30PM |
|
SNACK 7:30PM |
Download this keto meal and workout plan template here
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