Keto diet plan for muscle gain

The keto diet plan for muscle gain combines high-fat and moderate protein intake to help you bulk up while staying lean. This plan supports muscle repair and growth by ensuring your body remains in ketosis, even as you push the limits with your workouts. It’s perfect for athletes looking to gain muscle without the extra carbs.

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Diet plan grocery list

Chicken breast

Beef steak

Salmon

Tuna

Eggs

Avocado

Spinach

Broccoli

Cauliflower

Zucchini

Almonds

Walnuts

Macadamia nuts

Olive oil

Coconut oil

Butter

Ghee

Cheese

Greek yogurt

Cottage cheese

Whey protein powder

Flaxseeds

Chia seeds

Hemp seeds

Unsweetened almond milk

Cocoa powder

Dark chocolate

Pork chops

Turkey

Sardines

Mackerel

Asparagus

Bell peppers

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Diet plan overview

A keto diet plan for muscle gain focuses on increasing caloric intake from fats and proteins while maintaining very low carb levels to stay in ketosis. This strategy supports muscle growth by ensuring enough protein for muscle repair and enough fat for energy without relying on carbohydrates. It's crucial to calculate your macronutrient needs accurately to balance muscle gain while staying in ketosis.

Individuals following this plan often supplement with medium-chain triglyceride (MCT) oils and ensure they consume enough calories to support their workout regimens. Meal planning is key to make sure that each meal supports muscle growth and energy needs.

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Foods to eat

High Protein Meats: Chicken breast, lean beef, and turkey to help build and repair muscle tissue.
Fatty Fish: Salmon, trout, and mackerel rich in omega-3 fatty acids and protein.
Low-Carb Dairy: Greek yogurt, cottage cheese, and hard cheeses for protein and fat intake.
Nuts and Seeds: Almonds, peanuts, and pumpkin seeds as calorie-dense snacks to aid muscle gain.
Protein Powders: Whey or pea protein isolates that are low in carbs to boost protein intake without excess sugar.

✅ Tip

Incorporate high-quality, low-carb protein sources like whey protein isolate and fatty fish to fuel muscle growth while maintaining ketosis.

Foods not to eat

High-Carb Foods: Grains like rice, pasta, and bread which can disrupt ketosis.
Sugary Snacks: Candy, cakes, and cookies which are high in sugars and can hinder muscle definition.
Starchy Vegetables: Potatoes and other root vegetables high in carbohydrates.
Fruits: High sugar fruits like bananas and mangoes that can exceed daily carb limits.
Low-Fat Dairy: Skim milk and low-fat yogurt that lack substantial fats needed for ketosis.

Main benefits

The keto diet plan for muscle gain leverages high-fat intake to fuel workouts, while moderate protein supports muscle repair and growth. By cutting carbs, the body utilizes fat for energy, preserving muscle mass during workouts. This dietary strategy is popular among athletes looking to increase strength without adding body fat.

📊 Nutrient breakdown of the Keto diet (Source)

How to budget on this diet plan

To manage costs while gaining muscle on a keto diet, focus on affordable high-fat protein sources like eggs and ground beef. Bulk-buy and freeze meats when they are on sale to ensure you always have a keto-friendly option at hand. Consider making your own keto snacks, such as cheese crisps or avocado chips, to save money compared to store-bought alternatives.

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Meal plan suggestion

7-Day Keto Muscle Gain

Day 1

Breakfast: Scrambled eggs cooked in butter with spinach and cheese
Lunch: Grilled salmon with avocado and cauliflower rice
Dinner: Beef steak with roasted broccoli and a side salad with olive oil dressing
Snack: Handful of almonds

Day 2

Breakfast: Omelette with cheese, spinach, and bell peppers cooked in coconut oil
Lunch: Tuna salad with mixed greens, avocado, and olive oil dressing
Dinner: Baked chicken breast with zucchini noodles and pesto sauce
Snack: Cottage cheese with a sprinkle of hemp seeds

Day 3

Breakfast: Greek yogurt topped with crushed walnuts and chia seeds
Lunch: Pork chops with steamed asparagus and a side of cauliflower mash
Dinner: Grilled turkey breast with sautéed spinach and mushrooms
Snack: Turkey jerky

Day 4

Breakfast: Scrambled eggs cooked in ghee with diced bacon and sliced avocado
Lunch: Sardine salad with mixed greens, cucumber, and olive oil dressing
Dinner: Pan-seared mackerel with roasted asparagus and a side of zucchini noodles
Snack: Celery sticks with almond butter

Day 5

Breakfast: Keto smoothie with unsweetened almond milk, whey protein powder, spinach, and flaxseeds
Lunch: Grilled chicken breast with sautéed bell peppers and onions in olive oil
Dinner: Baked salmon with roasted cauliflower and a side salad with avocado and hemp seeds
Snack: Hard-boiled eggs

Day 6

Breakfast: Turkey bacon and scrambled eggs cooked in coconut oil with a side of sliced avocado
Lunch: Beef steak salad with mixed greens, cheese, and olive oil dressing
Dinner: Grilled pork chops with sautéed zucchini and cauliflower rice
Snack: Macadamia nuts

Day 7

Breakfast: Keto pancakes made with almond flour, topped with melted butter and dark chocolate shavings
Lunch: Tuna avocado boats with a side of spinach salad and olive oil dressing
Dinner: Baked chicken thighs with roasted broccoli and a side of Greek yogurt
Snack: Walnuts and cheese slices

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.