The keto (or ketogenic) diet is a popular diet that has gained the attention of thousands of people. It’s known for its ability to help people shed pounds, boost energy, and improve mental clarity.
But let’s face it, not everyone has the time (or patience) to track every gram of carbs, protein, and fat they consume. For busy professionals or parents, tracking everything with the detail it needs can be a struggle and even a barrier for them to try the keto diet.
Enter the lazy keto diet, a simplified version of keto that’s ideal for busy lifestyles and parents.
If you’re intrigued by low-carb living but aren’t ready to commit to following a strict macro intake, the lazy keto meal plan may just change your life.
Here, we are going to tell you everything you need to know about lazy keto, from the basics of the diet to a full 7-day lazy keto meal plan to set you up for success.
What Is Lazy Keto?
First, let’s talk about what a keto diet is.
A traditional keto diet is a low-carb, high-fat, and moderate-protein diet. It requires carefully tracking your macro intake to ensure you get 60-70% of your calories from fat, 20-30% from protein, and 5-10% from carbs.
The lazy keto diet is a more relaxed version of the traditional keto diet.
Those who follow the lazy keto diet still follow the basic concepts. This means that they still stick to a low-carb, high-fat, and moderate protein intake. Most of them aim to consume 20 to 50 grams of net carbs per day, but they don’t obsess over how much fat or protein they end up having.
Ultimately, the idea is simple: reduce your carb intake significantly, and your body enters ketosis, where it burns fat for fuel instead of carbs.
What Is a Lazy Keto Meal Plan?
A lazy keto meal plan is designed to help you stick to the easiest version of keto. Unlike “clean keto” meal plans, lazy keto focuses on a mix of high-fat, low-carb foods that are quick and easy to prepare. It often includes “dirty keto” items such as processed cheese, bacon, and even Diet Coke alongside healthier options such as avocado and eggs.
The goal? Eat simpler meals in order to make sticking to keto sustainable. Whether you’re a beginner or simply a busy person, a lazy keto meal plan saves time and effort while keeping your carb count low.
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Benefits of Following a Lazy Keto Meal Plan
Lazy keto isn’t just easy. It’s effective, too. Here are some of its greatest benefits:
- Weight Loss: Like traditional keto, lazy keto pushes your body into ketosis by cutting carbs (1). Ketosis burns fat for energy, which can help with weight management.
- Improved Metabolic Markers: Some studies have shown that a keto diet may help reduce HbA1c levels, improve insulin sensitivity, and decrease the risk of metabolic syndrome (2).
- Time-Saving: Forget about calculating macros, you just focus on making low-carb choices. This is perfect for anyone who has a hectic lifestyle.
- Less Restrictive: Unlike strict keto, you can enjoy a broader range of foods as long as you stay within your carb limit.
- Budget-Friendly: Lazy keto meals on a budget are totally doable. You’ll often use simple, readily available ingredients that won’t break the bank.
Read more: Vegan Keto Diet: Exploring a Plant-Based Approach to Low-Carb Living
How to Create a Lazy Keto Meal Plan
Are you ready to get started on the lazy keto meal plan? If you’re up for it, here’s how you can create your very own week-long lazy keto meal plan:
- Start with Your Preferences. Choose meals you enjoy and can easily prepare using keto-friendly ingredients.
- Focus on Versatility. Opt for ingredients that work in multiple meals, such as eggs, cheese, and chicken breast.
- Divide Your Meals. Plan for three meals and a snack, staying mindful of your carb intake.
- Batch Cook. Make casseroles or grilled meats in bulk to save cooking time over several days.
- Balance Convenience with Freshness. Combine quick “lazy” fixes such as pre-cooked bacon with fresh items such as leafy greens.
Lazy Keto Food List
Whenever you’re ready to get started, you’re going to want to set your pantry and fridge up for success. Here’s a lazy keto food list you can keep to make this meal plan easier to follow.
Proteins:
- Eggs
- Chicken thighs/breasts
- Ground beef, turkey, or chicken
- Fish: salmon, tuna, mackerel, sardines, and cod
- Pork
- Beef
- Bacon
- High-fat cheese (Cheddar, Pepper Jack, Colby Jack)
Healthy Fats:
- Butter and ghee
- Olive oil
- Coconut oil
- Avocado
- Flaxseed oil
Low-Carb Vegetables:
- Broccoli
- Zucchini
- Spinach
- Cauliflower
- Mushrooms
- Eggplant
- Kale
- Carrots
- Tomatoes
- Asparagus
Snacks:
- Cheese sticks
- Pork rinds
- Keto chocolate
Others:
- Almond flour or coconut flour
- Heavy cream
- Cream cheese
- Keto-friendly sweeteners
Tips for Lazy Keto Success
Following a lazy keto meal plan can be overwhelming and challenging at times. Here are some of the best tips we have for you to set you up for success:
- Preparation is the Key. Take some time at the beginning of your week to plan and prepare your meals. This will save you time and stress throughout the week.
- Keep it Simple. Don’t overcomplicate your meals with fancy recipes or ingredients. Stick to simple, whole foods that are easy to prepare.
- Watch out for Hidden Carbs. Some condiments and prepackaged foods can sneak in sugars and hidden carbs.
- Stay Hydrated. Drink plenty of water and consider adding electrolytes to combat the “keto flu”.
- Use a Carb-Tracking App. Even on lazy keto, calorie-counter apps can help you make sure you stay within the 20-50 grams of net carbs per day.
Lazy Keto Meals on a Budget
Eating keto doesn’t necessarily mean you need to spend hundreds of dollars. Here are some budget-friendly meal ideas that are aligned with the lazy keto lifestyle:
- Egg-Based Meals: Eggs are affordable, versatile, and packed with protein. Make scrambled eggs with cheese, a simple frittata using leftover vegetables, or a classic omelet.
- Ground Beef Recipes: Ground beef is cost-effective and can be used in countless ways. Try lettuce-wrapped burgers, keto chili, or taco bowls with cauliflower rice.
- Canned Tuna or Salmon: Use canned fish for quick meals like tuna salad with mayonnaise or salmon patties. Add a side of low-carb vegetables for a complete meal.
- Roasted Chicken Thighs: Chicken thighs are cheaper than breasts and just as delicious. Roast them with simple seasonings and pair them with steamed broccoli or zucchini.
- Simple Stir-Fries: Use inexpensive (and seasonal) low-carb vegetables such as cabbage or spinach, and stir-fry them with soy sauce, garlic, and a protein such as ground pork or chicken.
- Keto-Friendly Soups: Make a hearty soup using bone broth, low-carb vegetables, and a protein of your choice. Soups are filling, affordable, and perfect for meal prepping.
Do you want more keto breakfast ideas? Check out our article on Keto breakfast ideas.
By planning your meals and shopping smart, you can stick to a lazy keto diet without overspending. Purchasing in bulk, opting for seasonal produce, and shopping at sales can further stretch your budget while keeping your meals delicious and keto-friendly.
Read more: Not Losing Weight on Keto: 9 Reasons Why It Happens and What to Do About It
Sample 7-Day Lazy Keto Meal Plan
Here’s an easy 7-day lazy keto meal plan to get you started:
Day 1
- Breakfast: Scrambled eggs with bacon
- Lunch: Grilled chicken salad with avocado
- Dinner: Zucchini noodles with Alfredo sauce and ground beef
- Snack: Cheese sticks
Day 2
- Breakfast: Keto pancakes with sugar-free syrup
- Lunch: Tuna salad with spinach
- Dinner: Bunless burger with a side of broccoli sautéed in butter
- Snack: Pork rinds
Day 3
- Breakfast: Boiled eggs and avocado slices
- Lunch: Leftover bunless burger served with lettuce wraps
- Dinner: Baked salmon with roasted asparagus
- Snack: Dark chocolate (85% cocoa)
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Day 4
- Breakfast: Keto casserole with sausage and cheese
- Lunch: Grilled shrimp on a bed of spinach
- Dinner: Cauliflower rice with chicken and heavy cream sauce
- Snack: Nuts (almonds or macadamia)
Day 5
- Breakfast: Omelet with spinach and feta cheese
- Lunch: Rotisserie chicken and cucumber slices
- Dinner: Meatloaf with a side of mashed cauliflower
- Snack: Hard-boiled egg
Day 6
- Breakfast: Chia seed pudding with unsweetened almond milk
- Lunch: Broccoli stir-fry with ground pork
- Dinner: Philly cheesesteak lettuce wraps
- Snack: Keto fat bomb
Day 7
- Breakfast: Fried eggs with avocado and hot sauce
- Lunch: Egg salad in lettuce cups
- Dinner: Creamy garlic shrimp with zoodles
- Snack: Keto cheese crisp
Check out our other article on the 7-Day Keto Meal Plan for a traditional keto meal plan.
Yes, as long as it’s low-carb and minimally processed, cheese can fit into both clean and lazy keto diets. No, brown rice is too high in carbs for a keto diet. It’s best to choose other options such as cauliflower or broccoli rice instead. Technically, yes. While it’s low-carb, Diet Coke contains artificial sweeteners, which makes it more suitable for dirty keto than clean keto. Use a urine ketone test strip or track physical signs like increased energy, reduced hunger, and mild bad breath (known as keto breath).Frequently Asked Questions
Is cheese clean keto?
Can you eat brown rice on a keto diet?
Is Diet Coke dirty keto?
How do I know if I’m in ketosis?
The Bottom Line
The lazy keto diet is a simple, adaptable way to experience the benefits of keto without the stress of strict tracking. With the right foods, preparation, and mindset, you can create delicious meals that will help you stay on track.
Start your lazy keto journey today with our ready-to-use 7-day meal plan, or customize it with your favorite low-carb ingredients!
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
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SOURCES:
- Ketogenic Diet. (2023, pubmed)
- The Potential Health Benefits of the Ketogenic Diet: A Narrative Review. (2021, pubmed)
