5 Muscle Building Meals for Your Keto Diet

5 Muscle Building Meals for Your Keto Diet

February 20, 2019 0 By admin

Most people think that gaining muscles has to do with consuming carbs, but that is not the case. A regular keto diet requires about 50 grams of carbs each day and it will not prevent one from gaining muscles.

The only best way in which you can gain muscles while on a keto diet is to take ketogenic supplements, eat more the foods that you are already eating. Your keto diet should consist of 75% fats, 20% proteins, and 5% carbs.

Eating Guidelines for a Keto Bodybuilder

You should eat more fat instead of playing around with carbohydrates. If you want to perform well in the gym, you should eat clean and healthy foods. Some of the cleanest food sources which you should be consuming include broccoli, lettuce, coconut oils, pure MTC, grass-fed meats, ghee, pastured eggs, and grass-fed butter.

If your primary goal is gaining muscles, you should strive to take ketogenic supplements, eat more fats to have more fuel in your muscles. Most people make the mistake of increasing their intake of carbohydrates instead of focusing on eating fats. When you consume a lot of carbs, the end result will be that you will no longer be in ketosis.

The goal of a keto diet is to remain in ketosis; hence you will have derailed from your purpose. Also, you should ensure that you consume a considerable amount of proteins. A study conducted in 2011 showed that the ideal amount each person wanting to gain weight should consume is 0.2 grams. This is the perfect amount that is needed to help in muscle gain.

Also, you should remember that consuming a lot of proteins will not help you to gain more muscles. On the contrary, if you incorporate a lot of proteins in your keto diet it will lead to proteins being converted into sugars through a process termed as gluconeogenesis removing you from ketosis.

Staying in ketosis is not a difficult thing as it may seem. There are several meals which you can incorporate in your diet which will help you stay in ketosis and also in building muscles. Let’s look at some of these meals.

5 Muscle Building Meals for Your Keto Diet

Fish and meat

Both grass-fed pastured meat and fish are high in proteins and fats. Fish, meat, and ketogenic supplements can create a good work out meal, and they can help you to gain weight. Meat and fish are complete proteins, and you can get leucine from them. Meat and fish are keto-friendly meals especially salmon and a delicious grass-fed rib eye.

Apart from being rich in proteins and fats, Salmon contains Omega 3 fats and DHA. Omega 3 has an anti-inflammatory power, and it helps in reducing soreness after working out. Another health benefit of fish and meat is that they are hypoallergenic. For people who are allergic to dairy products, fish and meat would be the ideal meal if you want to gain those muscles.

Baked salmon accompanied with lemon butter

Another keto-friendly meal you should try is baked salmon with lemon and butter. To prepare this meal, you will need to use one tablespoon of olive oil or any other keto-friendly oils, salmon, sea salt, lemon butter, and ground black pepper. After you have finished preparing this meal you can let your salmon cool down. Also, you can add some lemon juice to your butter. This meal is tasty and nutritious, and in no time it will become your favorite keto muscle-building dish.

Baked salmon accompanied with lemon butter

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An egg is an ideal ketogenic meal, and you can play around with it easily. An egg is high in fat, moderate in proteins and low in carbs. According to the world health organization, egg protein is the only protein that outshines whey protein in digestibility efficiency and bioavailability. This means that eggs are ideal in helping you gain muscles while working out.

The egg yolk contains choline a nutrient that triggers mitochondria in your muscle cells. Mitochondria is an energy booster for your cells hence this is excellent news for gaining strength and faster recovery after working out.

Organic eggs also have anti-inflammatory Omega 3s which are great for reducing soreness in the body. If you’re not allergic to eggs, you can have them anytime during the day before heading to the gym since they are easy to make.

French Roast Beef

The French roast beef has 57 grams of proteins. This scrumptious meal is keto-friendly and it will help you to gain those muscles. It’s a simple and great recipe that can be prepared during the weekends, and you can also make more to get you through during the week.

Savouring some will give you room to concentrate on bodybuilding in the gym. When preparing these meals to ensure that you do not use garlic powder, or pepper as seasoning ingredients to remain in ketosis.


To get the required amount of macronutrients in your body, you need to eat a lot of ketogenic supplements, vegetables, and mostly green vegetables such as broccoli. You need to take about 3-4 cups of spinach at least every day for you to reach the required amount of magnesium in your body.

When it gets down to building muscles and supporting your central nervous system magnesium is paramount. You cannot perform if your body has low magnesium. Before working out, you should make sure that you take a meal that is full of greens. That way you will have all the micro and macro requirements in control.


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Eating the right keto-friendly meals when working out can seem like a daunting task. You want to work out and gain muscles, but you do not know the type of foods that you should eat. If you want to gain muscles, you should also avoid eating processed fats and take ketogenic supplements. Make a habit of only taking keto-friendly beverages while working out such as coffee, unsweetened tea, and water. Any drink which is sugar-free is good for keto, and it will also help in your muscle gain journey.