The Lazy Keto Meal Plan I Follow To Stay Lean Year-Round

Are you tired of the constant struggle of meal planning and tracking every single macro? The traditional keto diet can be incredibly restrictive and time-consuming, making it challenging to maintain long-term.

But what if I told you there’s a simpler, more sustainable approach that can still deliver the fat-burning benefits of keto? Today I want to share my approach to the ketogenic diet on my terms and how I made it an easy-to-follow diet for myself.

Let’s talk about lazy keto, what it is, and the lazy keto meal plan I follow to help me stay lean year-round.

What Is Lazy Keto?

The lazy keto diet is about taking a small step back.

Unlike the strict guidelines of the traditional keto diet, lazy keto focuses on the core principle of keeping carbs low, while allowing more flexibility with protein and fat intake. There’s no need to worry about your exact macro ratios or weighing every gram of food.

Lazy keto emphasizes choosing nutrient-dense, low-carb options that satisfy your hunger and cravings without needing constant tracking.

Simply eat keto-friendly foods to help you get into ketosis and be mindful of how you feel when eating. Once you feel full, stop eating!

Learn more about the lazy keto diet here and follow these 12 keto tips to help get you started.

My Daily Approach To A Lazy Keto Meal Plan

We all have different schedules so feel free to take a few hints of how I approach the lazy keto diet and work it into your schedule. Remember this is just a simple approach to the ketogenic diet that gives you more flexibility.

Focus on eating low-carb foods to get into ketosis, eat foods high in protein and fats to build muscle, and keep your body in a fat-burning state.

Alright, let’s get into it.

Mornings

My breakfast will consist of 4 hard-boiled eggs (or scrambled) with hot sauce, one whole avocado, and a black cup of coffee.

There are days I do not eat breakfast because I combine intermittent fasting with the keto diet to help me get into ketosis faster and keep my mind sharp and focused.

Some mornings, when I feel extra lazy, I’ll usually just have a low-carb protein shake mixed with blueberries and some peanut butter.

Afternoons

In the afternoon I will usually have an avocado tuna salad wrap or grab two or three burger patties out of the fridge, cook them on a heated pan or cast iron skillet, and slap some American cheese on the patties. I’ll then slice up a whole avocado and serve myself a nice keto-friendly meal for the afternoon!

These are usually my go-to meals for the afternoon. Depending on my activity level for the day, I will add 2 boiled eggs or cook up two over-easy eggs (cooked with olive oil) for added calorie intake.

The added eggs will provide me with the extra fuel needed to tackle any activity I have planned for the rest of the day.

Evenings

Since I have more time to make a meal in the evening, I will usually chop up 3 pounds of chicken breast and keto-friendly vegetables, place them on a sheet pan, and bake at 400 degrees for 20 – 30 minutes. This dish is packed with protein and full of nutrients! The best part about this dish… I usually have leftovers that I can put away for later!

These keto-friendly meals are usually my go-to dishes. But, I do mix it up occasionally to not bore myself with the same daily meals.

Did you notice anything about these meals other than being keto diet-friendly? They are all easy to make and do not require much prep time!

Want more ideas for easy lazy keto meals? Click here.

My Lazy Keto Staples List

Keep things simple and save a ton of time preparing lazy keto meals with your favorite keto food staples!

Make a list of foods with healthy fats and low in carbs to whip up a quick keto meal within a few minutes.

Here is a list of food choices I follow every week for my lazy keto diet needs:

• Eggs: Hard-boiled eggs, or cooked. You can’t go wrong with this quick protein fix.
• Unsweetened Almond Milk: Lactose-free, high in healthy fats, low in calories.
• Avocados: No cooking required! A great source of healthy fats.
• Olive Oil: My preferred oil to cook meals in.
• Bacon: A good source of protein and easy to cook.
• Chicken & Beef Sausages: Loaded with protein.
• Ground beef: Great source of protein and fat.
• Steak: You just can’t go wrong with a good steak!
• Frozen Burger Patties: Simple source of protein and fats.
• Pre-cooked chicken or rotisserie chicken: Easy to toss on salads or in wraps.
• Plain Cream cheese: No cooking required and another good source of protein.
• Coconut oil: Another great source of healthy fats!
• Fresh non-starchy vegetables: Broccoli, cauliflower, bell peppers, green beans, onions, sweet potato, broccoli, etc…
• Frozen cauliflower rice: Great replacement for rice. See this awesome breakfast recipe!
• Cheese: Mozzarella sticks, string cheese, cheddar.
• Cottage cheese: Great protein source!
• Nuts: Almonds, walnuts, etc…
• Leafy greens: Lettuce, romaine lettuce, spinach, collard greens, kale, turnip greens, swiss chard, watercress, etc…
• Canned Tuna: Good source of protein and healthy fats.
• Spices: Don’t forget to pick up some spices to make your meals pop with flavor!

Once you make your list, hit the local grocery store and stock up!

Your list should include your favorite keto-friendly foods that are easy to prep and do not take long to cook. Following this approach, you will not spend much time prepping your lazy keto meals.

Some tips to follow:

Tip 1: boil a dozen eggs, put them in a zip-lock bag, and place them in the fridge. This will make a convenient protein source for those busy days.

Tip 2: Pre-cook your meats. Grill a batch of chicken, steak, beef, beef patties, and bacon to minimize prep time for your meals. All you will have to do is heat them in the microwave for a couple of minutes and you’ll be good to go.

Tip 3: Get a low-carb protein powder. You can make keto-friendly smoothies for a meal replacement if you’re having a busy day or are just not in the mood to prepare a meal.

Tip 4: Look for avocados that are not too ripe. This will help you keep some in stock for longer if you do not eat them too often. I usually buy 3 ripe avocados to eat the same day or the next and another 3 unripe avocados for later in the week.

Have fun making your list and keep it simple! Remember all you have to do on the keto diet is reduce your carb intake. Don’t overthink it.

Note down all your favorite low-carb, protein, and healthy fat foods on your list, and make your lazy keto diet meals.

Planing My Lazy Keto Meals

Planning your meals ahead of time is always ideal and will keep you on track to lose that stubborn body fat we all want to get rid of.

But with the lazy keto diet, we just want to be lazy and do it on the fly most of the time. If you prefer to prep your meals it will not take much time if you follow the 4 tips I left list above.

My schedule is consistent every day of the week like most of you.

I get up early, get ready for work, hit the gym after work, and wrap up my day around 8 pm. Knowing my schedule helps me organize my meals for the day.

I’ll simply look at my lazy keto food list, put a few ingredients together, and boom! I have a lazy keto meal in less than 10 minutes.

For breakfast, I might have a couple of hard-boiled eggs and sliced avocado. Lunch could be a quick salad with grilled chicken, shredded cheese, and a keto-friendly dressing. Dinner might be a stir-fry with broccoli, ground beef, and a creamy, low-carb sauce. And for snacks, I reach for things like nuts, celery with nut butter, or a small serving of berries with heavy cream.

All you have to do is look at your lazy keto food list, pick out your sources for fat, protein, and low-carbs, and put them together. It’s that simple.

Why Lazy Keto Works For Me

Like most people, I started with the traditional keto diet. But, after following the keto diet for 6 months I realized I could follow a more simple approach. I hated counting calories and keeping track of my macronutrient intake.

So, I simplified the ketogenic diet. It’s a low-carb diet with the main goal being to get into ketosis. Once in ketosis, your body turns into a natural fat-burning machine, melting away the stubborn body fat you have been wanting to get rid of for years.

Pretty cool right?

I loved the fat-burning benefits of the ketogenic diet and did not want to give it up! So instead of counting calories and tracking my macronutrient intake, I focused on eating low-carb foods and making sure I fueled my body with healthy fats and protein. Without even realizing it, I was practicing the lazy keto diet.

Since adopting the lazy keto approach, I’ve been able to maintain a steady, healthy body fat percentage without the constant stress of tracking every single macro.

The flexibility and simplicity of this method have allowed me to make keto a sustainable part of my lifestyle, rather than a temporary ‘diet.’ I no longer feel deprived or overwhelmed, and I’ve found that I can still enjoy delicious, satisfying meals while reaping the benefits of fat-burning ketosis.

How can I pass up a lazy keto lifestyle with all those benefits? I just can’t!

Is Lazy Keto Right For You?

If you’re looking for a more relaxed, sustainable way to incorporate the principles of a low-carb, high-fat diet, lazy keto might be the perfect solution.

It’s especially well-suited for busy individuals who want to enjoy the weight loss and health benefits of keto without the constant hassle of strict meal planning and tracking.

Just keep in mind that lazy keto may not be the best approach for those seeking very rapid weight loss or who require a higher level of commitment.

You want to be on a strict keto diet if you are looking for a more rapid weight loss approach.

How to lose 30 pounds in a month?

My Lazy Keto Meal Plan Conclusion

By embracing the lazy keto method, I’ve been able to maintain my lean physique year-round without sacrificing my sanity or social life. If you’re tired of the constant struggle of traditional keto, I encourage you to give lazy keto a try.

Start by focusing on nutrient-dense, low-carb staples, and don’t be afraid to experiment with different meal ideas that fit your lifestyle. Who knows, you might just discover a simpler path to your health and fitness goals.

FAQs

What are the macronutrient ratios for the traditional keto diet vs the lazy keto diet?

The traditional keto diet generally recommends a macronutrient ratio of around 70-80% fat, 15-20% protein, and 5-10% carbs. In contrast, the lazy keto approach is more flexible, with a focus on keeping carbs low (typically under 50g per day) while allowing more leeway with protein and fat intake. The exact ratios can vary, but the key is maintaining a state of ketosis through reduced carb consumption.

Will I lose weight faster on the lazy keto diet or a strict keto diet?

The strict keto diet may lead to faster initial weight loss, as the more precise macronutrient tracking can help put the body into a deeper state of ketosis. However, the lazy keto approach can be more sustainable long-term, as it’s easier to follow and doesn’t require the constant vigilance of strict macro counting. Ultimately, the diet that you can stick to consistently is the one that will be most effective for your weight loss goals.

What is ketosis?

Ketosis is a metabolic state in which the body begins to burn fat for fuel instead of glucose (sugar). This happens when carbohydrate intake is severely restricted, causing the liver to produce ketones, an alternative energy source. Being in a state of ketosis is the primary goal of both the traditional keto diet and the lazy keto approach, as it unlocks the body’s fat-burning potential.

How long does it take to get into ketosis?

The time it takes to enter ketosis can vary from person to person, but generally, it takes between 2-4 days of carb restriction. Factors like activity level, metabolic rate, and existing body composition can all influence the timeline. Some people may feel the effects of ketosis, such as increased energy and reduced appetite, within the first few days, while others may take a week or more to fully transition.

Can I eat processed foods on the lazy keto diet?

The lazy keto approach is more flexible than strict keto, but it’s still important to focus on whole, minimally processed foods. While the occasional keto-friendly treat may be acceptable in moderation, the foundation of the lazy keto diet should be nutrient-dense, low-carb options like meat, eggs, leafy greens, nuts, and healthy fats. Processed, high-sodium or sugary foods should be limited, as they can hinder progress and undermine the benefits of being in ketosis.

Is the lazy keto diet a good start for beginners?

Yes, the lazy keto diet can be an excellent starting point for those new to the keto lifestyle. The looser guidelines and emphasis on simple, easy-to-prepare meals make it more accessible and sustainable than the strict keto approach. Beginners can focus on reducing carb intake, incorporating healthy fats, and choosing satisfying protein sources – without the added pressure of meticulously tracking every gram. This can help build healthy habits and ease the transition into a low-carb way of eating.

What’s the science behind the ketogenic diet?

The ketogenic diet works by putting the body into a metabolic state called ketosis. When carbohydrate intake is severely restricted, the liver starts producing ketones, which become the primary fuel source for the body and brain. This shift in fuel sources can have numerous benefits, including improved insulin sensitivity, reduced inflammation, and enhanced fat-burning. Numerous studies have shown the ketogenic diet to be effective for weight loss, as well as potential therapeutic applications for conditions like epilepsy, Alzheimer’s, and type 2 diabetes.

Is the keto diet the best diet for losing weight?

The keto diet can be an effective approach for weight loss, but it’s not necessarily the “best” for everyone. The key is finding a sustainable eating plan that works for your individual needs and preferences. While the keto diet has shown promise in clinical studies, other low-carb or calorie-controlled diets can also be successful, depending on the individual. The most important factor is finding a diet you can stick to long-term, as consistency is the crucial element for achieving and maintaining weight loss.