Keto Meal and Workout Tracking


Meal timing is crucially important during your time on the ketogenic diet.

Allowing for effective meal and workout timing will help ensure you’re maintaining a high rate of ketosis during the day.

You can use the chart below to record your daily meals, your exercise, and the specific time you eat each meal.

By recording your intake and workout, you can find which meals your body responds best to. It may also be beneficial to have a small blurb about how the meal made you feel - energized, sluggish, motivated, headache - anything you feel.

Meal timing is crucially important during your time on the ketogenic diet.

 

 

WORKOUT ROUTINE

7:30 AM

* To optimally achieve ketosis, your workout routine should include both cardio and light resistance training.

MEAL 1
10:00 AM

High Fat, High Protein: Eggs and bacon are perfect.

MEAL 2
12:30 PM

Fat dominant lunch: Salad with walnuts and cheese

SNACK
3:00 PM

Light snack: Berry Bowl (blueberry and raspberry) with pistachios 

MEAL 3
5:30 PM

Hefty portions: Cod fillet, lettuce wraps, green and red pepper, avocado

SNACK
7:30 PM

Protein dominant: Hard boiled or deviled eggs

 

Your turn. Fill out the chart daily to keep track of what works best for you.

Example meal times have been provided based on promoting the greatest states of fat oxidation and energy for a morning workout session.

WORKOUT ROUTINE

7:30 AM

 

MEAL 1
10:00 AM

 

MEAL 2
12:30 PM

 

SNACK
3:00 PM

 

MEAL 3
5:30 PM

 

SNACK
7:30 PM