The keto diet was traditionally used for the treatment of patients who have epilepsy and as a way to manage blood sugar and insulin levels in people with diabetes. However, it has become one of the most popular diets both athletes and fitness enthusiasts. Doing keto diet grocery shopping to prepare muscle building meals is not as difficult as many people make it to be. The ketogenic diet revolves around a high protein and healthy fat intake and low-carbs. In this article, we look at five muscle building meals for your keto diet.
Guideline to Eating For Muscle Growth
If you already are on a keto diet, then you need to eat more of what you are already consuming for muscle growth. The standard keto diet proportions include 75% fat, 20% protein, and 5% carbs. The reasoning behind this line of thought is that your muscles will use the fat for fuel and energy to grow.
You can manipulate your keto diet by ingesting more fats which will provide the carbs you need to grow muscle. However, the ideal amount of proteins for bodybuilders is 0.82 grams per pound of body weight. Eating more than this will lead to the protein being converted into sugars, and you will inevitably be out of ketosis.
Whenever you go keto diet grocery shopping, ensure that you get grass-fed animal proteins, pastured eggs, grass-fed ghee and butter, fibrous vegetables such as broccoli and lettuce, as well as pure coconut and MCT oils.
Five Delicious Muscle Building Meals for Your Keto Diet
The beauty of the keto diet is that it is not boring and bland like other types of diets. In this section, we present to you delicious muscle building meals comprised of main courses and side dishes. You have the liberty of mixing and matching them in any order to create bodybuilding meals that will supplement your efforts at the gym.
Steak and Eggs
This is a favourite meal among keto bodybuilders. It is not only delicious, but you get a double shot of fat and protein. The best cuts of steaks are the flank, sirloin, and the skirt, and better yet, you can eat it before or after the gym. You can also slice avocado on it to add more healthy fats. For the steak, cook it to your preferred ‘doneness’ then season it with salt and pepper, and you are good to go.
If you are feeling adventurous, you can combine the steak and eggs with a side dish of Cauliflower Bacon Quiche. This side dish pairs well with any of the main dishes, and it adds 27 g5rams of protein and 25 grams of fat to a meal. However, you can also eat the quiche alone if you are pressed for time.
Reverse Seared Ribeye Steak
This steak is seared in bacon fat in the oven with the heat turned up to 250o Fahrenheit. The result is a tender steak that is full of proteins and healthy fats, and it will go a long way to boosting your efforts in the gym.
For the perfect steak, set an instant thermometer to 123o and stick it through the side of the stake. Wait for around 40 minutes or until the temperature is reached. Sear the steak in the bacon fat for at least 30 seconds on each side, and then enjoy it when warm.
The reverse seared ribeye steak goes well with the hearty green soup. The soup packs as much as 16 grams of carbs, and as much as 34 grams of fat, which will help you on your bodybuilding journey.
No-Mayo Cilantro Chicken Salad
The chicken and the coconut cream in this recipe will considerably increase your healthy fat and protein intake. It is a high energy booster, and this meal takes no less than ten minutes to make. Should you have any leftovers, then you can refrigerate it for one or two days.
The recipe advocates for one cup of the sauce but you can add more until the dish reaches your preferred consistency. For leftovers, the zucchini tends to release water, and it is better if you stirred the salad or drained it before reheating and eating.
The no-mayo cilantro chicken salad can best be paired with a shaved Brussels sprouts salad. Brussels sprouts are rich in fibre, folate, vitamin C and K, all which combines into a hearty and delicious salad. It will be a great vegetable addition to any of the main courses above.
French Roast Beef – Cold-Cut Style
Amazingly, this muscle building meal will give you as much as 57 grams of protein, which is necessary for bulking up. Given the amount of work that goes into making the meal, it is best if you prepared it on the weekend and then save some for the week ahead.
This French roast beef goes well with a side dish of mashed turnips. This turnips recipe only adds 9 grams of carbs to your platter, and it is super easy to make. For seasoning, you will need pink Himalayan salt and grass-fed butter.
Baked Salmon with Butter and Lemon
This is another of the preferred keto diet energizers, and the baked salmon with butter and lemons is full of flavour and energy. For best results, slice the lemons thin to ensure that it does not have a big bite to it that will overpower the salmon and butter. It will take you roughly 30 minutes to prepare, and you will be eating in no time.
Zucchini noodles in the Zucchini Noodle Nests with Baked Eggs are an excellent substitute for pasta, and when the entire ensemble is complete, it contains only 6 grams of carbs. Since it is a light meal, it is be eaten alone or paired with the baked salmon with butter and lemon.
These main courses will leave you bursting with energy, and they are perfect for eating before or after your workout. With every great main course, you need to pair it up with an even fantastic side dish. The great thing about these side dishes is that you can prepare them while the main course simmers.
These five delicious muscle building meals are easy to make, and you will not have to go through much trouble with the keto diet grocery shopping. Most of the ingredients are available in farmers markets, grocery and meat aisle of supermarkets.