Keto Ramadan: Keto Meal Plan & Grocery List For Ramadan 2021

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Ushah Kazi

Married to books, in a relationship with food, playing dress up since 1993. An unabashed pop-culture junkie. Come talk movies and lifestyle with me!

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I’ve tried and failed in the past, but for Ramadan 2021, my goal is to stay on Keto for the whole month. A bit risky, I know, because Ramadan is always an opportunity to indulge in edible nostalgia. But, my diet has been all over the place recently, and I really want to make some positive changes in that regard. Thus, I give you, my Keto meal plan for Ramadan 2021. 

Planning is always your friend when it comes to Keto. So, for Ramadan 2021, I actually wanted to give myself a Keto meal plan that I can fall back on. I’m sharing it with you all, because as I said, nothing will help you stay on diet like a plan. 

The recipes for many of these dishes are linked in the post. And at the end of the post, I have included a grocery list as well. 

Keto Meal Plan Basics 

Just to clarify a few things. The caloric intake here will seem ridiculously low; which believe it or not, was intentional. This is a 1200 (approx.) calories a day menu, so that you can add on to it (I certainly will). Also, I do eat vegetables on the diet, and I try to incorporate a salad whenever I can. This is in part of what I’ve heard some professionals like Dr. Eric Berg recommend. But, it’s also because I just enjoy eating vegetables. I also intend on breaking my fast with a date; but I’ll only be having ¼ of a date. I live with my parents and siblings, so sharing is easy. 

And finally, some days I want to have a heavier iftar, and other days, a steak dinner is the highlight of my week. I never follow a hard and fast rule about which meal should be heaviest during Ramadan. I just go by how hungry I am, and what would be easiest (especially early in the morning). This Keto meal plan was not meant to be set in stone; so please adjust it to your requirements. 

Menu 1 

The meat lovers delight. 

Sehri

Two servings of savoury Keto pancakes, served with 1 tbsp of cream cheese and a tiny amount of kimchi. 

Calories: 454. Fat: 24.2 grams. Net carbs: 6 grams. Protein: 7 grams. 

Iftar 

A quarter of a date, a single Keto samosa and lemo pani made with stevia instead of sugar. Served with 50 grams of strawberries.

Calories: 237. Fat: 16 grams. Net carbs: 12 grams. Protein: 12grams . 

Dinner 

Choice of steak (I like New York strip) pan fried in 1 tbsp of butter, seasoned with salt, pepper and herbs. Oven roasted brussels sprouts cooked in butter. Served with 1 tbsp of store bought olive oil mayonnaise. 

Calories: 586. Fat: 51 grams. Net carbs: 5 grams. Protein: 27 grams . 

Total for the day, calories: 1277. Fat: 91.2 grams. Net carbs: 23 grams. Protein: 46 grams . 

Menu 2 

The one that includes chocolate. 

Sehri

Two eggs, scrambled with salt, pepper and 1 tbsp of butter. A cup of hot bone broth, mixed with a cup of water, and blended with 1 tbsp of butter. (Please season it to your liking.) Served with a small amount of kimchi.  

Calories: 382. Fat: 38 grams. Net carbs: 2 grams. Protein: 12 grams. 

Iftar 

A quarter of a date, two Keto shammi kebabs. One serving of Keto chocolate mousse

Calories: 562. Fat: 45 grams. Net carbs: 6 grams. Protein: 13 grams. 

Dinner 

Basic chicken and broccoli stir fry

Calories: 300. Fat: 12 grams. Net carbs: 5 grams. Protein: 33 grams . 

Total for the day, calories: 1249. Fat: 95 grams. Net carbs: 14.25 grams. Protein: 58 grams. 

Menu 3

The one that includes french toast, a tart, and some salad. 

Sehri

Keto French Toast.   

Calories: 547. Fat: 47 grams. Net carbs: 6 grams. Protein: 18 grams. 

Iftar 

A quarter of a date, half of a Keto grilled cheese sandwich and one Keto custard tart

Calories: 478. Fat: 56 grams. Net carbs: 5 grams. Protein: 11 grams. 

Dinner 

100 grams of romaine lettuce, with 30 grams of dry roasted almonds and 28 grams of grilled halloumi cheese. Served with a dressing made of 1 tbsp of olive oil and half a lemon.  

Calories: 348. Fat: 38 grams. Net carbs: 4 grams. Protein: 13 grams . 

Total for the day, calories: 1373. Fat: 133 grams. Net carbs: 15 grams. Protein: 42 grams. 

Grocery List 

Keto Ramadan 2021 Grocery List

A Note About The Grocery List 

I’ve included the ingredients for the meals mentioned. But, I’ve also included some of my Keto kitchen staples. These are things that really help me whenever I’m confused about what to eat. And I’m sure that having them in your kitchen will help you too. 

Please also note that I am not a nutritionist. I’m only sharing my personal experiences, and recipes I’ve created and tried. Please do consult a nutritionist or doctor before attempting a new diet or health plan. 

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Emma Hayes

There I was in a hot yoga studio with plenty of bright natural light and bending myself into pretzel like positions for the very first time.

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