Keto Diet Chart
Download our free keto diet chart to help visualize your keto diet journey!
Fact Checked by RJ Gumban.
What is a Keto Diet Chart?
A keto diet is a food consumption pattern focusing on food low in carbohydrates but high in fat. It’s a dietary plan that focuses on the metabolic state of ketosis. During ketosis, our bodies burn fat for energy instead of carbohydrates.
A keto diet aims to help a person enter a state of ketosis to lose weight. Since a person will consume more fat than carbohydrates, their body will work towards burning fat instead of carbohydrates. Not just fat from the food a person consumes, but fat in their bodies that contributes to their body mass and weight.
This entails reducing carbohydrates to 20 to 50 grams daily. The rest of the diet has to be food that provides fat. Protein is also included, but they need to take in only a moderate amount (10 to 20% only) because too much protein will convert a good chunk of it to glucose, slowing down a person’s transition to ketosis.
A Keto Diet Chart is a visual representation of what a person’s meal plan should look like every day for a certain period. It will outline what they will consume for breakfast, lunch, dinner, and snacks between each major meal time. The contents of a keto diet chart can change now and then depending on weight loss progress, changes in food preferences, health goal adjustments, budget, and other factors.
Printable Keto Diet Chart
Download this Keto Diet Chart to help clients enter a state of ketosis to lose weight.
How does it work?
Our Keto Diet Chart covers just one week. We want users to create multiple copies. Our template considers the possibility of a person changing their meals every week.
Here’s an example:
- Some people have a set keto diet plan that indicates they have to eat the same thing every Monday.
- It’s the same case for Tuesday and the other days of the week.
- The meals don’t have to be the same thing every day. Monday meals are different than Tuesday meals, and so on. But they will eat the same food and drink the same drinks for each day of the week.
- Depending on their keto diet plan, this can continue for several weeks or months.
Some people have the dedication and mental fortitude to continue eating the same meals each day for several weeks or months, but some people can’t do that and yearn for variety every day.
Our keto diet chart accounts for both groups. If a person wants to eat the same meals every Monday, they can use this diet chart to ensure their Monday meals are the same for each copy. They can follow it for as long as they like.
If they want to change their meals daily, they can create multiple copies of the keto diet chart PDF template and plan by listing different meals each day so that their meals are different every week.
Using our template is simple! Just indicate the day of the week it’s for, then write down what meals and drinks you or your client should have for breakfast, lunch, and dinner. You should also indicate any health goals you or your client have.
Our template has sections for mid-morning and afternoon snacks, plus a section for exercises. There’s also enough space for you to stick pictures, so if you want to do that, feel free to do so!
Keto Diet Chart example (sample)
Now that you’re aware of the gist of keto diets and what our keto diet chart is, we’d like to show you what our template looks like.
At the top of the template are two blanks—one before “Keto Diet Chart for” and one after. For the first blank, indicate your name (e.g., Brad’s). For the second blank, indicate the month and week it’s for. It should be like “Brad’s Keto Diet Chart for October, Week 2.”
After that, a small section indicates a person's health goals as they follow their keto diet plan.
After indicating these goals, they must list their food and drinks for each meal time from Monday to Sunday and then list any exercises they plan on doing.
You can print this template and fill the chart with a pen, or go paperless and just write on the PDF using a computer or mobile device (the spaces are interactable).
If you like the sample above, download our keto diet chart PDF template. It’s free!
Download this Keto Diet Chart example:
What are the benefits of adopting a keto diet?
It can significantly reduce weight.
To reiterate, those who adopt keto diet plans are in it for the potential weight loss results they can get. By adopting such a plan and committing to it, a person will burn the fat they gain from food and any fat in their bodies instead of carbohydrates because of the low carb content they intake. They will lose weight faster than they would when following other diet plans. If they commit themselves to exercising while following this diet plan, they will lose weight faster.
It can help manage type 2 diabetes.
Speaking of weight loss, did you know that obesity and excess fat can heighten the risk of a person having Type 2 Diabetes? Since keto diets are known for their potential weight loss results, people can adopt this plan to lower the risk of getting Type 2 Diabetes down the line, especially if they’ve been told that they’re at risk for it.
If the person already has Type 2 Diabetes, keto diets can help manage it because it has been shown that they can improve blood sugar management and insulin sensitivity.
It can help manage epileptic seizures that are resistant to drugs.
Some people with epilepsy have a kind of epilepsy that’s resistant to drugs. This kind of epilepsy is more difficult to manage. Over the years, research has shown that keto diets can aid significantly with managing drug-resistant epilepsies, but they’re considered a last resort. Studies have shown that the ketones released when bodies burn fat over carbohydrates benefit the brain. The brain can use ketones for energy. Not only that, ketones have an anti-epileptic effect.
When is it best to use a Keto Diet Chart?
When dietitians and nutritionists are educating their clients about keto diets
A person interested in a keto diet will likely consult their dietitian or nutritionist since the diet requires them to consume more fat and lessen their carbohydrate intake. Dietitians and nutritionists can use a keto diet chart to show what people should eat and how much they should eat and discuss the potential weight loss results and other health benefits that keto diets offer those willing to follow them.
Whenever a person on a keto diet wants to adjust their plan
Those who want to adjust their keto diet plans can use our keto diet chart PDF template to indicate what food and drinks they want for each particular day of the week. Keto diet plans are restrictive, and it’s possible for a person following a specific keto diet plan to get bored with what they’re eating, especially if it’s the same things each day. Our chart is highly customizable, so they can create new meal plans whenever possible.
Whenever people want to share keto diet plans with each other
If your friends or family are curious about your keto diet plan and want to try it, you can hand them copies of your filled-out keto diet charts, so long as their doctors have cleared them to try it. You can share the template and swap copies of each other’s daily meal plans. Earlier, we spoke of the possibility of adding variety to weekly keto diet meals with this template. This is one way to go about adding variety and excitement to your keto diet, especially if you’ve grown tired of eating and drinking the same things every week.
Commonly asked questions
Fat is the most essential macronutrient in keto diets. 70 to 80% of calories must be gained from fat daily. Protein must be 10 to 20%, while carbohydrates should only be 5 to 10% daily.
It’s best to get regular exercise. HIIT exercises can help with weight loss immensely. Intermittent fasting should also help.
We recommend getting an opinion from a healthcare professional first. If you have certain underlying conditions, it would be best not to adopt a keto diet plan. If you’re in the clear, you can start immediately. Still, we recommend easing yourself into a plan by slowly but gradually transitioning to one because it’s possible to become prone to headaches, fatigue, muscle aches, and nausea.
