Lazy Keto Diet Meal Plan

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Written by Bridget Nalwoga, Certified Nutritionist and medically reviewed by Abby Courtenay

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You have probably heard of the work that goes into following a ketogenic diet. You have to track all your macros: carbs, fat, and protein. Every day, every meal.

For some, this task is manageable, but for others, not so much. If you are among the latter, there is an option that may work for you. It is a fairly new style of eating known as lazy keto.

A traditional ketogenic diet requires you to know how much fat, carbs, and protein you are eating. The lazy ketogenic diet gets this work and reduces it to a third by only asking you to know how many carbs you are eating.

If you are curious about this style of eating, keep reading to find out how a lazy keto meal plan works. In this article, we discuss the benefits, drawbacks, tips, and foods to consider while starting out. Plus, you will also get a free 1-day sample menu plan.

 

What is lazy keto?

Lazy keto is a low-carb high-fat diet that focuses on the number of carbs consumed instead of all three macronutrients.

On this diet, you can eat any amount of protein and fat as long as you keep your daily net carbs below 20-50 g. The goal of this way of eating is to reduce the stress that comes with having to track all your macros.

By not requiring you to monitor your intake of protein or fat, this ketogenic diet is much easier to follow.

However, the diet still advocates for eating mostly whole foods and minimizing processed foods and listen closely to your hunger and satiety cues to stop you from overeating.

For this reason, lazy keto should not be mistaken for dirty keto. The term "dirty" means that one can eat anything as long as it is low-carb. Hot dogs, bacon, and processed low-carb snacks can all be staples on dirty keto, but not on this diet.

 

Benefits of a lazy keto diet

  • The main advantage of this style over a regular ketogenic eating plan is its less restrictive nature. On it, you have more freedom with high-protein foods or meals. 
  • In addition to more flexibility, the diet also reduces the work needed to count all your macros. It requires a third of the effort required for the regular ketogenic diet. 
  • Muscle growth and maintenance. The diet supports easier muscle growth by allowing you to eat as much protein as you wish.  

If followed correctly, this style of low-carb living can also give you all the health benefits a regular ketogenic diet can give you. Some of these include:

  • Sustainable weight loss. 
  • Improved blood sugar control. 
  • Improved heart health. 
  • Better cognitive function and health. 
  • Reduced risk for cancer and other diet-related diseases. 

 

Drawbacks of lazy keto

  • May fail to reach ketosis. Ketosis is reached when the body has no other source of fuel other than fat. If you eat too much protein, your body may burn the protein for energy instead of fat.
  • Weight gain or stagnation. If you eat too much protein, it can be converted to glucose for energy. You may therefore not lose weight if your body does not burn fat. 
  • It is still restrictive. Despite it being less restrictive than regular low-carb diets, lazy keto still eliminates many tasty foods like bread and pasta.
  • It may be mistaken for dirty keto. Some people may misunderstand this type of eating for dirty keto and use it as an excuse to indulge in foods with little nutritional value. Remember to focus on eating healthy foods.

In addition to these downsides, the diet also comes with the drawbacks of a regular ketogenic diet like:

  • Dehydration
  • Keto flu
  • Constipation
  • Fatigue
  • Reduced capacity for exercise
  • Risk of malnutrition

How to start the lazy ketogenic diet

How you start this diet depends on what type of eating plan you are currently on. If you have been on a high-fat low-carb eating plan and just want more freedom with your meals, you have less work to do.

However, if you have been eating a regular high-carb diet, you have got some work to do despite it being a “lazy” diet. If this is your first time trying out this lifestyle, here are some tips:

  • Add resistance training to your routine so that the excess protein is converted to muscle rather than fat or carbohydrates. 
  • Acquire a ketone meter to help you determine if you are still in ketosis.
  • Track your macros once in a while to ensure that you are not getting carried away with the laziness of the diet. 
  • Stick to whole foods. Remember this meal plan allows you more flexibility with your macros, not the quality of food. 

 

GET A CUSTOM KETO PLAN

 

What to eat on a lazy keto diet

The foods to eat and eliminate on a lazy ketogenic diet do not differ from those on a regular ketogenic diet. 

Just like a normal ketogenic diet, you should avoid high-carb and highly processed foods like bread, pasta, cookies, rice, and sugar-sweetened beverages like soda, tea, and coffee

Instead of these foods, you must focus on low-carb high-fat foods like:

  • Animal meats like beef, pork, lamb, goat, chicken and turkey
  • Fish like salmon and tuna
  • Minimally processed oils like avocado and olive
  • High-fat and low-carb condiments like mayonnaise and mustard
  • Nuts like almonds, walnuts, and pecans
  • Seeds like sunflower, pumpkin, and sesame
  • Low-carb fruits like avocado, olives, coconut, and cantaloupe 
  • Leafy vegetables like spinach and kale

 

Lazy keto grocery list

While shopping, some of the items you can pick up include:

  • Beef
  • Chicken
  • Tuna
  • Shrimp
  • Avocado oil
  • Olive oil
  • Mayonnaise
  • Butter
  • Peanuts
  • Peanut butter
  • Avocado
  • Unsweetened coconut / almond milk
  • Kale
  • Spinach
  • Cabbage
  • Broccoli
  • Mushrooms

 

1-day sample of lazy keto meals 

If you are sold on the idea of a more flexible low-carb way of life, try out this sample lazy keto meal plan for one day.

  • Breakfast: Chia pudding topped with berries
  • Morning snack: Cantaloupe 
  • Lunch: Tuna salad
  • Evening snack: Celery sticks and almond butter
  • Dinner: Bunless burgers with arugula

Calories: 2,217 | Net carbs: 39.4 g 

These meals also include 183.4 g of fat and 82.1 g of protein.

BREAKFAST Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Chia pudding Chia seeds 2 oz 276 4.3 9.4 17.4
  Coconut milk 1 cup 445 6.4 4.6 48.1
  Strawberries 1/2 cup, sliced 27 4.7 1.1 0.3
Calories Net Carbs Protein Fat            
748 15.4 g 15.1 g 65.8 g            
MORNING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Cantaloupe Cantaloupe 200 g 76 15.6 1.6 0.4
Calories Net Carbs Protein Fat            
76 15.6 g 1.6 g 0.4 g            
LUNCH Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Tuna salad Tuna 142 g can 121 0 27 1.3
  Mayonnaise 3 tablespoons  270 0 0 27
  Mustard 1 teaspoon 4 0.1 0.3 0.2
  Green onions 1 leaf  0 0 0 0
  Avocado 1/2 a medium fruit 114 1.3 1.4 10.5
Calories Net Carbs Protein Fat            
509 1.4 g 28.7 g 39 g            
EVENING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Celery sticks Celery 10 4-inch sticks 5 0.6 0.3 0
Peanut butter Peanut butter 2 tablespoons 204 5.6 7.2 16.4
Calories Net Carbs Protein Fat            
209 6.2 g 7.5 g 16.4 g            
DINNER Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Burger patty Ground beef 150 g 320 0 28 23
Arugula Arugula 2 cups 10 0.8 1.2 0.4
Olive oil Olive oil  3 tablespoons 345 0 0 38.4
Calories Net Carbs Protein Fat            
675 0.8 g 29.2 g 61.8 g            
DAILY TOTALS   2,217 cal 39.4 g net carbs 82.1 g protein 183.4 g fat

 

PERSONALIZE YOUR MEAL PLAN

 

FAQs about the lazy keto plan

If you still have questions about how to approach lazy keto, don't worry. Keep reading as we answer the most common ones.

Yes, you can lose weight on a lazy low-carb diet.

As long as you eat less calories than you burn, you will lose weight.

The weight one loses on any diet depends on many factors, for example starting weight, calories consumed, level of physical activity, and quality of foods consumed.

You can lose up to 10 lb in your first month on a lazy low-carb meal plan. On average, one loses about 2 to 4 lb a month on keto.

However, keep in mind that weight loss is only one aspect of improving your health. As long as your health is improving, do not worry so much about how fast you are losing weight.

No.

The lazy style of keto is about giving you freedom around fat and protein and only counting carbs, while dirty keto gives you the freedom to eat whatever you want as long as it fits all three of your macros.

The lazy style still encourages eating healthy, whole, and minimally processed foods while the dirty style doesn’t.

Yes. If you follow the diet correctly, it can give you as many health benefits as a regular ketogenic diet.

On a lazy ketogenic diet, you still have to limit your net carbs to 20 to 50 g per day.

With regard to carbs, the diet maintains the same rules as a regular ketogenic diet.

Yes, you can.

You, however, have to be aware of the added restriction intermittent fasting will add to your diet. Doing a lazy ketogenic diet together with intermittent fasting can especially be beneficial to those looking to lose weight.

 

Other diet plans alternatives to lazy keto