Are you looking to shed some extra pounds while still building lean muscle mass and feeling satiated? Look no further than the Lean Keto Diet! This approach to the ketogenic diet involves a slightly higher protein intake than the traditional keto diet, with a macro breakdown of 30-50% protein, 40-60% fat, and 5-10% carbohydrates. By focusing on lean protein sources and healthy fats, while keeping carb intake low, this diet can help promote fat loss, preserve muscle mass, and keep you feeling satisfied throughout the day. In this blog post, we’ll provide you with a comprehensive 3-day Lean Keto meal plan with macro breakdowns and portion sizes to help you start your journey to a leaner, healthier you.
3-Day Lean Keto Meal Plan
Macronutrient ratio of 50% protein, 40% fat, and 10% carbohydrates
20g or fewer total carbs per day
Day 1
Breakfast
Greek yogurt (6 oz) topped with sliced almonds (1 tbsp) and fresh blueberries (1/4 cup)
Macros: Protein 20g, Fat 12g, Carbs 9g
Lunch
Grilled chicken breast (6 oz) with mixed greens (1 cup), cherry tomatoes (1/2 cup), sliced avocado (1/2), and a vinaigrette made with olive oil (1 tbsp) and red wine vinegar (1 tbsp)
Macros: Protein 44g, Fat 20g, Carbs 7g
Dinner
Grilled salmon (6 oz) with sautéed spinach (1 cup) and roasted asparagus (1/2 cup) cooked in olive oil (1 tbsp)
Macros: Protein 44g, Fat 26g, Carbs 8g
Day 2
Breakfast
2 scrambled eggs cooked in butter (1 tbsp) with sautéed mushrooms (1/4 cup) and diced ham (1/4 cup)
Macros: Protein 16g, Fat 27g, Carbs 4g
Lunch
Grilled steak (6 oz) with mixed greens (1 cup), cherry tomatoes (1/2 cup), sliced cucumber (1/2 cup), and a vinaigrette made with olive oil (1 tbsp) and balsamic vinegar (1 tbsp)
Macros: Protein 42g, Fat 26g, Carbs 6g
Dinner
Pork tenderloin (6 oz) with roasted Brussels sprouts (1 cup) and cauliflower rice (1/2 cup) cooked in butter (1 tbsp)
Macros: Protein 44g, Fat 22g, Carbs 8g
Day 3
Breakfast
2 fried eggs cooked in coconut oil (1 tbsp) with 2 slices of bacon and sliced avocado (1/2)
Macros: Protein 20g, Fat 37g, Carbs 5g
Lunch
Grilled shrimp (6 oz) with mixed greens (1 cup), cherry tomatoes (1/2 cup), sliced cucumber (1/2 cup), and a vinaigrette made with olive oil (1 tbsp) and lemon juice (1 tbsp)
Macros: Protein 36g, Fat 13g, Carbs 6g
Dinner
Grilled chicken thigh (6 oz) with sautéed bok choy (1 cup) and roasted eggplant (1/2 cup) cooked in olive oil (1 tbsp)
Macros: Protein 36g, Fat 20g, Carbs 8g
**Note: Portion sizes may vary based on your individual needs and goals.**