Brenda Peralta is a Certified Diabetes Educator, and Sports Nutritionist with a Bachelor’s in Nutrition and Dietetics. With over 9 years of experience helping people reach their sports and nutrition goals, Brenda is also a Better Me Health Coach.
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.
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.
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.
If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, start using the BetterMe: Health Coaching app and overhaul your entire life!
Lazy keto isn’t just easy. It’s effective, too. Here are some of its greatest benefits:
Read more: Vegan Keto Diet: Exploring a Plant-Based Approach to Low-Carb Living
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:
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:
Healthy Fats:
Low-Carb Vegetables:
Snacks:
Others:
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:
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:
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
Here’s an easy 7-day lazy keto meal plan to get you started:
Day 1
Day 2
Day 3
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Day 4
Day 5
Day 6
Day 7
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 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!
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