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Speed Keto Meal Plan: 7 Days of Delicious Keto Feasts
Speed keto is a new type of ketogenic diet that calls for eating only one large keto meal a day. Yet most of us are accustomed to eating three meals with snacks in between, which means we often far exceed our caloric needs. So, we’ve created this speed keto meal plan to help you get the high-quality calories and macros you need to enter ketosis quickly.
A well-formulated speed keto meal plan centers on nutrient-dense foods loaded with healthy fats and proteins along with abundant vitamins and minerals.
Table of Contents
What is Speed Keto
Speed keto is a recent addition to the pantheon of ketogenic diet variations. It was created by health coach Harlan Kilstein. And as the name implies, it’s all about getting into ketosis quickly.
Ketosis is a metabolic state where your body breaks down stored body fat, and the fat you get from food into powerful energy molecules called ketones. It is important to note that experts like Dr. Kiltz hold that our bodies are always burning fat as our primary fuel, even when we don’t have high levels of ketones.
In addition to supplying energy to most of the cells in your body, ketones nourish the growth of new cells stimulated during intermittent fasting while starving potentially cancerous cells. [1]
Speed keto combines the ketosis-stimulating power of intermittent fasting with keto’s high-fat, low-carb way of eating.
To speed up ketosis, speed keto calls for 20 hour fasts. For most people, this cuts down the time it takes to enter ketosis from 2-4 days to 1 single fasting/feasting period.
Most speed keto meals will be close to the standard keto macro percentages for fat, carbs, and protein.
Why Do People Practice Speed Keto?
People practice speed keto for many purported benefits inherent to both keto and intermittent fasting, including:
- Simplifying your lifestyle
- Improving/resetting gut health
- Weight loss
- Stimulating autophagy (cellular renewal)
- Reduced inflammation
- Increase hormonal sensitivity and balance
Speed Keto Meal Plan Foods
Speed keto meals are centered around fatty meats and nutrient dense animal foods:
- Ruminant meats–steak, lamb, bison, venison
- Fatty keto fish–mackerel, anchovies, salmon
- Keto seafoods like oysters, crab, and salmon roe
- Organ meats like liver, kidney, and bone marrow
- Eggs
- Healthy keto fats like butter, tallow, ghee, and coconut oil
- Pork belly
- Full fat keto cheese and dairy
- Keto friendly veggetables
- Small amounts of Keto friendly fruits
- Nutrient rich organ meat supplements when fresh organ meats are hard to source
- Small amounts of keto nuts
- Small amounts of keto friendly seeds like chia and pumpkin seeds
Foods to Avoid on OMAD
- Vegetable and seed oils
- Sweets and snacks
- High carb grains like wheat, rice, quinoa, oats
- Added sugars, dried fruits, fruit juice, and soda
Speed Keto Foods Chart
| RUMINANTS | PORK | POULTRY | FISH | SEAFOOD | ORGAN MEATS | WILD MEATS | FAT | EGGS | DAIRY | FRUITS AND VEGGIES |
| Beef Lamb Bison Goad | POrk Belly Fatty cuts of pork | Chicken Duck Goose Game hen Turkey Qual Pheasant | Salmon Halibut Mahi-mahi Trout Tuna Cod Arctic Char Sardines Anchovies Mackerel Herring swordfish Snapper Walleye | Oysters Shrimp Prawns Lobster Mussels Scallops Crab Clams | Liver Heart Brain Kidney Sweet- Breads Pancreas Tongue Tripe Bone Marrow Testicles | Elk Venison Antelope Bear Rabbit Boar Rattlesnake Kangaroo | Tallow Lard Butter Ghee | Chicken eggs Duck eggs Goose Eggs Ostrich eggs Quail Eggs | Butter Ghee Cream Creme Fraiche Cheese Full-fat yogurt | Blackberries Strawberries Sweet potato Russet Potato Cantaloupe Watermelon Kiwi Asparagus Cauliflower Avocado Coconut |
7 Day Speed Keto Meal Plan
Following the speed keto food lists above means a meal plan centered around high fat animal foods, healthy fats, whole fat dairy, supplemented with some low carb fuits and veggies.
It’s worth noting that the standard American diet generally calls for around 2500 calories per day. However, these calories come from processed high-carb foods. In fact, Americans get nearly 25% of their calories from fast food!
When you substitute processed carbs with healthy fats from whole animal foods, you will likely find your meals far more satiating, leading to better appetite control and desire for fewer total calories.
Day 1: Pork Belly wrapped Asparagus w/ Parmesan
| Food | Calories |
| 12 oz Pork Belly | 1075 |
| 6 oz Asparagus w/ 4 tablespoons parmesan cheese | 120 |
| 2 tbsp tallow | 230 |
| 1 Deviled egg | 200 |
| 1 cup beef bone broth | 45 |
| Kiwi | 40 |
| TOTAL | 1710 |
Click here for a pork wrapped asparagus recipe to get started with.
Day 2: Salmon Belly with Dill Creme Fraiche, and Scrambled Eggs
| Food | Calories |
| 10oz Salmon belly | 750 |
| 2 tbsp butter | 204 |
| 2 oz creme fraiche with fresh dill | 230 |
| 2 eggs scrambled | 144 |
| 1 avocado | 322 |
| ¼ Canteloupe | 100 |
| TOTAL | 1760 |
Click here for a salmon with creme fraiche and dill recipe, just substitute salmon belly for filet.
Day 3: Lamb Chops and Asparagus
| Food | Calories |
| Rack of lamb | 1320 |
| 6 oz asparagus (sauted in tallow) | 120 |
| 2 tablespoons tallow | 230 |
| 1.5 oz. dark chocolate | 240 |
| TOTAL | 1910 |
Click here for a delicious keto lamb chop and asparagus recipe.
Day 4: Tuna Salad and deviled eggs w/ anchovies
| Food | Calories |
| 12 oz tuna salad w/ homemade olive oil mayonnaise | 663 |
| 3 deviled eggs | 600 |
| 3 anchovies | 30 |
| 40 grams Greek Olives | 80 |
| ½ cup blackberries/w cream | 30 |
| 4 oz heavy cream | 404 |
| TOTAL | 1807 |
Click here for a fantastic keto tuna salad recipe. And here for a homemade olive oil mayonnaise recipe.
Day 5:Short Ribs and Broccoli Rabe
| Food | Calories |
| 12 oz beef short ribs | 1036 |
| 2 deviled eggs | 400 |
| 6 oz broccoli rabe | 12 |
| 2 tbsp olive oil | 239 |
| ½ cup strawberry | 35 |
| 1 cup cottage cheese | 213 |
| TOTAL | 1935 |
This instant pot keto short ribs recipe is a great place to start.
Day 6: Ribeye steak and Eggs scrambled with pancetta
| Food | Calories |
| 12 oz Ribeye Steak (untrimmed) | 1200 |
| 2 Eggs (scrambled) | 200 |
| 1 avocado (top eggs) | 322 |
| ½ cup blackberries | 30 |
| 2 oz heavy cream (to top berries) | 202 |
| TOTAL | 1954 |
Day 7: 80/20 Ground Beef with Beef Liver and Zucchini Gratin
| Food | Calories |
| 12 oz 80/20 grass fed ground beef | 924 |
| 3 oz grass fed beef liver | 160 |
| 4 oz cheddar cheese | 480 |
| 1 avocado | 322 |
| 1 Zucchini | 30 |
| 2 oz heavy cream | 202 |
| 2 tbsp butter | 204 |
| TOTAL | 2322 |
Need a little guidance when it comes to beef and liver burgers? Click here.
This keto zucchini gratin recipe will help you round out this satiating meal.
What to Drink on Speed Keto
There are specific guidelines for what to drink while intermittent fasting. On speed keto you can supplement your calories during the speed keto feeding window by adding heavy cream, butter, ghee, and coconut oil to tea or coffee.
During the fasting hours stick with black coffee, plain tea, and mineral water.
Speed Keto Meal Plan: The Outlook
Fitting all your calories into a single meal on speed keto can be intimidating. But if you focus on fatty cuts of meat and supplemented with high quality fats, it can be easier than you think.
Many people practicing speed keto find that focusing time and energy on making and consuming only one large meal frees up tremendous amounts of time and mental space to focus on new hobbies, better job performance, and deeper relationships.
