Welcome to the flavorful world of fall-themed keto meals! As the air turns crisp and the leaves paint the landscape with vibrant hues, it’s the perfect time to embark on a three-day culinary journey that celebrates the essence of autumn while keeping your carb intake in check. The ketogenic diet, or keto for short, is a low-carb, high-fat eating approach that has gained popularity for its ability to promote weight loss and provide sustained energy. On a keto diet, the typical macronutrient breakdown is low in carbohydrates, moderate in protein, and high in healthy fats. By embracing the delicious flavors of the season and adhering to a daily carb limit of less than 30g, you can indulge in comforting meals while staying on track with your health and wellness goals. Get ready to savor fall-inspired delights and discover how keto can add a touch of magic to your autumnal culinary adventures!
Day 1
Breakfast: Pumpkin Spice Chia Pudding
- 2 tablespoons chia seeds (4g protein, 9g fat, 6g carb)
- 1 cup unsweetened almond milk (1g protein, 2.5g fat, 1g carb)
- 1/2 teaspoon pumpkin spice
- 1/4 cup canned pumpkin puree (1g protein, 0g fat, 4g carb)
- 1 tablespoon chopped pecans (1g protein, 10g fat, 1g carb)
Lunch: Zucchini Noodle Alfredo with Chicken
- 1 medium zucchini, spiralized (4g protein, 0g fat, 8g carb)
- 4 ounces cooked chicken breast (26g protein, 4g fat, 0g carb)
- 2 tablespoons heavy cream (0g protein, 12g fat, 1g carb)
- 1 tablespoon butter (0g protein, 12g fat, 0g carb)
- 1/4 cup grated Parmesan cheese (7g protein, 5g fat, 1g carb)
Dinner: Sautéed Kielbasa Sausage and Cabbage
- 150g kielbasa sausage, sliced (15g protein, 20g fat, 1g carb)
- 1 cup shredded cabbage (1g protein, 0g fat, 5g carb)
- 1 tablespoon olive oil (0g protein, 14g fat, 0g carb)
Total Carbs: 28g
Day 2
Breakfast: Bacon and Spinach Omelette
- 2 large eggs (12g protein, 10g fat, 1g carb)
- 2 slices cooked bacon, crumbled (6g protein, 8g fat, 0g carb)
- 1/2 cup fresh spinach (1g protein, 0g fat, 1g carb)
- 1 tablespoon butter (0g protein, 11g fat, 0g carb)
Lunch: Roasted Chicken Thighs with Butternut Squash
- 2 chicken thighs, skin-on (30g protein, 20g fat, 0g carb)
- 1 cup cubed butternut squash (2g protein, 0g fat, 8g carb)
- 1 tablespoon olive oil (0g protein, 14g fat, 0g carb)
- 1/2 teaspoon dried thyme
- 1/2 teaspoon paprika
Dinner: Ground Beef Stuffed Acorn Squash
- 150g ground beef (22g protein, 20g fat, 0g carb)
- 1 small acorn squash, halved and seeds removed (2g protein, 0g fat, 9g carb)
- 1/4 cup chopped onion (0g protein, 0g fat, 2g carb)
- 1/4 cup chopped bell pepper (0g protein, 0g fat, 3g carb)
- 1/4 cup shredded parmesan cheese (10g protein, 7g fat, 1g carb)
- 1 tablespoon olive oil (0g protein, 14g fat, 0g carb)
Total Carbs: 25g
Day 3
Breakfast: Pumpkin Spice Smoothie
- 1 scoop protein powder (20g protein, 2g fat, 3g carb)
- 1/2 cup unsweetened almond milk (1g protein, 2.5g fat, 1g carb)
- 1/2 teaspoon pumpkin spice
- 1 tablespoon almond butter (3g protein, 8g fat, 4g carb)
Lunch: Spaghetti Squash with Turkey Bolognese
- 150g ground turkey (26g protein, 14g fat, 0g carb)
- 1 cup cooked spaghetti squash (2g protein, 0g fat, 8g carb)
- 1/4 cup low-carb tomato sauce (1g protein, 0g fat, 4g carb)
- 1 tablespoon olive oil (0g protein, 14g fat, 0g carb)
- 1/4 cup shredded parmesan cheese (10g protein, 7g fat, 1g carb)
- 1/2 teaspoon Italian seasoning
Dinner: Baked Chicken Thighs with Roasted Brussels Sprouts
- 2 chicken thighs, skin-on (30g protein, 20g fat, 0g carb)
- 1 cup Brussels sprouts (4g protein, 0g fat, 8g carb)
- 1 tablespoon olive oil (0g protein, 14g fat, 0g carb)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon smoked paprika