Keto works when carbs stay low and meals stay simple enough to stick with. Most people fail on keto because they run out of ideas by day three, not because of the diet itself.
MacroPlate sets your fat, protein, and carb targets, then builds a week of keto meals with real variety and a shopping list to match.
Your macros and Day 1 are free. No account needed.
A real plan made by MacroPlate for a 41-year-old man, lightly active, losing fat. Yours will be built from your own stats and preferences.
Using the Mifflin-St Jeor equation (no body-fat % provided), your resting needs are about 1,890 kcal. With light activity, your maintenance is around 2,600 kcal. A roughly 20% deficit puts you near 2,050 kcal for steady fat loss. Keto macros keep carbs very low (about 30 g), protein high (about 150 g) to protect muscle, and the remaining calories come from fat.
Crisp the bacon in a pan, then set it aside. Melt the butter, wilt the spinach, pour in the beaten eggs, and sprinkle on the cheddar. Fold and serve with the bacon and avocado.
Roast or pan-sear the chicken thighs until the skin is crisp (this can be batch-cooked for the next day too). Whisk the oil, mayo, lemon, mustard, and pepper into a dressing. Toss with the romaine, top with sliced chicken and parmesan.
Toss the broccoli with olive oil, salt, and pepper, then roast at 220°C (425°F) for 15 minutes. Sear the salmon in butter and garlic for 4 minutes per side. Finish with a squeeze of lemon.
Get your own targets, a full week of meals, and a combined shopping list.
Keto plans generally keep carbs under about 50 g a day, often closer to 20 to 30 g. Each meal in your plan lists its carbs so you can track them.
Not always. If you have diabetes, kidney problems, or take medication, talk to your doctor before starting keto.