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Speed Keto Meal Plan: 7 Days of Delicious Keto Feasts

By Liam McAuliffe Updated on

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: 

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

RUMINANTSPORKPOULTRYFISHSEAFOODORGAN MEATSWILD MEATSFATEGGSDAIRYFRUITS 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  

pork belly wrapped asparagus

FoodCalories
12 oz Pork Belly1075 
6 oz Asparagus w/ 4 tablespoons parmesan cheese120
2 tbsp tallow230
1 Deviled egg200
1 cup beef bone broth45
Kiwi 40
TOTAL1710

Click here for a pork wrapped asparagus recipe to get started with.

Day 2: Salmon Belly with Dill Creme Fraiche, and Scrambled Eggs

sliced fresh raw salmon lying on a stone cutting board with lemon wedges, green dill, spices and ice cubes on a black textured concrete background. top view. beautiful sea food concept with copy space

FoodCalories
10oz Salmon belly750
2 tbsp butter204
2 oz creme fraiche with fresh dill230
2 eggs scrambled144
1 avocado322
¼ Canteloupe100
TOTAL1760

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 lamb1320
6 oz asparagus (sauted in tallow)120
2 tablespoons tallow230
1.5 oz. dark chocolate 240
TOTAL1910

Click here for a delicious keto lamb chop and asparagus recipe.

Day 4: Tuna Salad and deviled eggs w/ anchovies

Keto Curry Spiked Tuna and AVocado Salad

FoodCalories
12 oz tuna salad w/ homemade olive oil mayonnaise663
3 deviled eggs600
3 anchovies30
40 grams Greek Olives80
½ cup blackberries/w cream30
4 oz heavy cream404
TOTAL1807

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

FoodCalories
12 oz beef short ribs1036
2 deviled eggs400
6 oz broccoli rabe 12
2 tbsp olive oil239
½ cup strawberry35
1 cup cottage cheese213
TOTAL1935

This instant pot keto short ribs recipe is a great place to start.

Day 6: Ribeye steak and Eggs scrambled with pancetta 

FoodCalories
12 oz Ribeye Steak (untrimmed)1200
2 Eggs (scrambled)200
1 avocado (top eggs)322
½ cup blackberries30
2 oz heavy cream (to top berries)202
TOTAL1954

Day 7: 80/20 Ground Beef with Beef Liver and Zucchini Gratin 

Zucchini gratin with parmesan cheese and olive oil, rosemary garnish

FoodCalories
12 oz 80/20 grass fed ground beef924
3 oz grass fed beef liver160
4 oz cheddar cheese 480
1 avocado 322
1 Zucchini30
2 oz heavy cream 202
2 tbsp butter204
TOTAL2322

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.