Keto Meal Planning with the Stanford Excel Sheet
Mental math only gets you so far while following the ketogenic diet. Creating a lifestyle around a 3:1 ratio means you need a TOOL. Stanford University has us keto people hooked up. It may not be perfect, but it sure helps a lot!
Download it here: web.stanford.edu/group/ketodiet/mealplnr.xls
There is a database where you can enter your favorite foods, including protein, fat and carb content. Go to a meal page and click the blue arrows to find your ingredients. Begin measuring and adjusting to achieve the 3:1 ratio. All of the calculating is built in - even calories!
Below is one of my favorite breakfast recipes that I created using the Standford excel sheet. After picking spinach and basil from the garden then weighing my harvest, I make minute adjustments to the recipe using the excel sheet. I use the heavy cream in my morning beverage (either decaf coffee or green tea) because using more than 28 grams (2 T) of butter makes the meal too liquidy. There is still a little bit of excess butter that I have to spoon out (every bite counts!), but butter is delicious so it's no big deal!