Low-Carb Meatloaf Recipe

I created this meatloaf recipe after viewing several low-carb meatloaf recipes online. Feel free to tweak it how you want but make sure to account for calorie differences, especially added carbohydrates!

At just 1 net carb (2.5 carbs total) this meatloaf is a great meal idea for keto diet followers and other low-carb dieters!

MEATLOAF
2 lb ground turkey, 93% lean
4 oz shredded cheddar cheese
1/3 c Heinz one carb reduced sugar ketchup
2 eggs
2 cloves minced garlic
1 tbsp chili powder
1 tsp dried cilantro
1 tsp salt
1 tsp ground black pepper

TOPPING
1/4 c Heinz one carb reduced sugar ketchup
1.5 tsp Splenda

Mix meatloaf ingredients in a bowl. Mix topping ingredients in separate bowl. Place meat mixture in a greased loaf pan. Spread on topping. Bake at 375 degrees for 30 minutes or until internal temperature reaches 145 degrees.

Makes 8 servings:
245 cal/14 g fat/1 g net carbs (2.5 g total)/27 g protein

Example of CKD Calculations

The calculations that follow are done with a starting body weight of 150 lb:

Keto Phase Calculations:
Total Calories Needed = (15 x 150) - 500 = 1750 cal

LMW = 150 x (1-.25) = 112.5 LMW

g Protein/day = 1g x 112.5 = 112.5 g
cal Protein/day = 112.5 g * 4 cal/g = 450 cal

cal Fat/day = 1750 cal - 450 cal -80 = 1220 cal
g Fat/day = 1220 cal / 9 cal/g = 135 g/day

Carb Phase Calculations:
Total Cal (from previous calculations) = 1750 Calories for Saturday
g Protein/Saturday = .8*150 =  120 g P x 4 = 480 cal
g Fat/Saturday = .5*150 = 75 g F x 9 = 675 cal
Carb calories = (1750-480-675) = 595 cal
g Carbs/Saturday = 595/4 = ~150 g

Figuring out Your Cyclical Ketogenic Diet Needs

The cyclical ketogenic diet (CKD) is a great low-carb diet to aid in fat loss while maintaining and building muscle mass! Most diets result in muscle and fat loss, causing many active people to become unhappy with their results.

The most important part of CKD is to figure out what your macronutrient needs are. Below is an easy way to calculate your protein, fat, and carbohydrate needs for both the keto phase as well as the carb phase!

As a side note, some people feel they need to take fiber supplements due to not getting enough leafy green vegetables (no carrots, corn, or other starchy vegetables!) in their daily diet. Fiber carbs do not count towards your diet, unless you personally want to count their calories. I recommend Metamucil powder but beware of any non-fiber carbs! They do count!

I also recommend drinking a low carb, preferably NO carb, protein shake as a PWO snack.

Keto Phase: Sunday AM - Friday PM
Carb Phase: Friday Post PM Workout - Saturday at Midnight

Keto Phase Calculations:
**These calculations require your lean mass weight (LMW) or an accurate body fat (BF) % calculation
 Total Calories Needed = (15 x Total Body Weight) - 500
 **Total Calories should be recalculated every week due to weight loss

LMW = Total Body Weight x (100%-BF%)

g Protein/day = 1g x LMW
cal Protein/day = g Protein x 4

g Carbs/day = 20g
cal Carbs/day = g Cal x 4 = 80 Carb Cal

cal Fat/day = Total Cal - Protein Cal - 80 Carb Cal
g Fat/day = Fat Cal / 9
(After a while on CKD, if you reach a weight loss plateau cut a few (5-10) grams of fat until you start to lose weight again.)

Carb Phase Calculations:
PWO FN = Consume 50 g carbs and finish rest of day requirements as necessary

**The following must be recalculated every week due to weight loss
Total Cal (from previous calculations) = # Calories for Saturday
.8/total lb bodyweight = g Protein/Saturday = g P x 4 = P calories
.5/total lb bodyweight = g Fat/Saturday = g F x 9 = F calories
(Total Cal - P Cal - F Cal) / 4 = g Carbs/Saturday = g C x 4 = C calories

Click here for an example of the above calculations with "real" numbers!