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CMT Meal Plan, My Average Week of Eating Keto

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I’ve published a few articles that discuss the benefits of Keto and the importance of nutrients for Charcot Marie Tooth, but I haven’t shared information about my personal CMT meal plan. Here are some of those articles for reference:

None of these articles went into detail about the meals I consume, so I wanted to give an example CMT meal plan for a week of me eating Keto for CMT.

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Important Note

CMT Meal Plan Caution

My meals were created based on my personal research and experience. Additionally, I have adapted these meals over many months to fit my needs. For example, I have more protein in my diet than a normal Keto diet because I’m weight lifting and trying to build muscle. It is important that you keep in mind your needs and adjust accordingly.

Be sure to consult your doctor and/or nutritionist before making any significant changes in your diet.

CMT Meal Plan Nutrients

Here is a list of important nutrients to include in a CMT meal plan, why they’re important, and what foods are high in each nutrient.

Electrolytes

CMT Meal Plan Electrolytes

Electrolytes, salts, are very important when eating Keto. Our body excretes electrolytes more quickly while burning fat. Consequently, we need to replenish those electrolytes, or we’ll get cramps, muscle spasms, and other painful symptoms.

The recommended daily amounts (RDA) of the three important electrolytes are:

  • Sodium: 3,000 – 5,000 mg
    • Notice this is more than average. This is because we excrete more sodium while in ketosis, so we need more to replenish.
  • Potassium: 4,700 mg
  • Magnesium: 500 mg

Do not skimp on these! It’s harder to get these amounts than one might think. Above all, track your nutrients. Surprisingly, you may not be reaching these levels each day.

Where to get electrolytes

  • No Salt Sodium-Free Salt
    • Great source of potassium. 1 tsp in water is about 80% of the RDA of potassium.
  • Salt (Sodium Chloride)
  • Avocado
    • One avocado has 15% RDA of potassium and 10% RDA of magnesium
  • Magnesium Oxide Supplements

I don’t suggest getting sodium or potassium supplements. Sodium and potassium supplements usually have just a small amount, and these electrolytes are easier to get from food.

Phospholipids and Choline

CMT Meal Plan Fats

Phospholipids and other healthy fats are important for supporting a healthy peripheral nervous system. Furthermore, a high fat diet in combination with exercise has been shown to increase myelin protein expression. In addition, choline is required to process phospholipids, so don’t forget to include choline in your diet.

Healthy Fats

  • Eggs, especially the yolk
  • Organ meat, like liver
  • Fatty Red Meat
    • Ribeye
    • Chuck Steak/Roast
    • New York Strip
    • Sirloin
  • Fatty Fish
    • Tuna
    • Cod
    • Herring
    • Salmon
    • Krill Oil (great for phospholipids)
    • Oysters

Choline

  • Eggs
  • Beet Greens
  • Cabbage
  • Asparagus
  • Bok Choy
  • Broccoli
  • Shitake Mushrooms

Vitamins

CMT Meal Plan Vitamins

There isn’t much research about the impact of vitamins on CMT. However, I have found that some vitamins help with my symptoms. For example, vitamin B12 has helped my tremors. In addition, vitamin C and D have helped my energy. You can of course take supplements for these, but here are some foods high in these vitamins:

Vitamin B

  • Fish
    • Sardines
    • Mackerel
    • Salmon
    • Tuna
    • Cod
    • Mussels
  • Pork Chops
  • Asparagus
  • Eggs
  • Cheese
  • Spinach

Vitamin C

  • Lemon Water
  • Sweet Peppers
  • Chili Peppers
  • Thyme
  • Parsley
  • Kale
  • Broccoli

CMT Meal Plan

Now that we’ve covered all the basics, it’s time to go over my average weekly CMT meal plan. My macro targets are 65% fat, 30% protein, and 5% carbs. Notice that I have more protein in my diet than the average ketogenic diet. This is to counteract muscle loss and to help with muscle growth.

Monday

These three meals together hit the perfect macros for me. These also give almost all my micronutrients.

Breakfast

  • 3 Eggs
  • Half an Avocado
  • 2 slices Nitrate Free Bacon
  • 1/4 tsp No Salt
  • Bulletproof Coffee
    • Coffee
    • 1 tbsp butter
    • 1 tbsp MCT Oil
  • Magnesium Supplement

Lunch

Huge keto cob salad

  • 4 cups lettuce of choice
  • 2 boiled eggs
  • 2 oz Raw Milk Cheddar Cheese
  • Half and Avocado
  • 2 slices Nitrate Free Bacon
  • 2 tbsp Organic Avocado Ranch Dressing
  • 1/4 tsp Pink Salt
  • Fresh Black Pepper

Dinner

  • 8 oz Fatty, Wild Caught Salmon
  • 2 oz Raw Milk Cheddar Cheese
  • 1/4 tsp Pink Salt
  • Fresh Black Pepper

Tuesday

This hits my macros and micros pretty close as well, but I skip breakfast. I also exercise this morning. Skipping breakfast gives me a calorie deficit as well as allows me to workout in fasting mode.

Breakfast

Skipped

Lunch

  • Same cob salad as Monday, but with one whole avocado. I love this salad. Sorry for the lack of variety!

Dinner

I usually make double or triple the serving and eat leftovers throughout the week.

  • 8 oz Ribeye Steak
  • 300 g Asparagus
  • 300 g Cauliflower Rice
  • 1/4 tsp No Salt (for veggies)
  • 1/4 tsp Pink Salt (for steak)
  • Fresh Black Pepper (for steak and veggies)
  • Magnesium Supplement

Wednesday

Breakfast

  • Bulletproof Coffee w/ Collagen Protein Powder

Lunch

  • 3 eggs
  • 2 slices Nitrate Free Bacon
  • 1 Whole Avocado
  • 1/4 tsp No Salt
  • Fresh Black Pepper
  • Magnesium Supplement

Dinner

  • 8 oz Seasoned, Pan Seared Chicken Breast
  • 300 g Roasted Broccoli
  • 1 tbsp Olive Oil
  • 1/4 tsp Pink Salt
  • Fresh Black Pepper

Snacks

  • 2 oz Raw Milk Cheddar Cheese
  • 2 Boiled Eggs

Thursday

Thursday would be a near repeat of Tuesday. By and large, I eat pretty much the same thing on the days I workout, and I workout on Tuesday, Thursday, and Saturday. Of course, I might switch up the protein at dinner, or add shredded meat to my salad to add variety. Occasionally I will workout more throughout the week, but the aforementioned days are my guaranteed workout days.

Friday

Friday is usually a repeat of whatever I did Monday. I like to keep things simple. If I keep things simple, then I stick to my lifestyle.

Saturday

Saturday is the same as Tuesday and Thursday.

Sunday

If I had a cheat day, this would be it. I still don’t cheat, though. I just indulge a bit more on Sunday, and I might enjoy a keto sweet or two.

Breakfast

  • Scrambled Eggs
  • Chorizo
  • Chopped Peppers
  • Magnesium Supplement

Lunch

I usually skip lunch or have a light snack in favor of having a fancy dinner.

Dinner

I’ll make a fun recipe for dinner. Something like Cabbage Lasagna, Pork Rind Crust Pizza, Keto Chili, Keto Taco Salad, or Cabbage Soup. I might even put a pork shoulder on the smoker! If I make a lasagna, pulled pork, or soup, I can eat that throughout the next week.

Snacks

I’ll have one or two of the following:

Conclusion

If you made it this far, congratulations! I realize this was a very long post, but I thought there needed to be a lot of detail. This is an average week for me. I switch up proteins and vegetables, but I really do try to keep my diet as simple as possible while keeping it fun.

If you have questions about the meals or want more suggestions, please leave a comment!

What do you eat throughout the week? What foods have you found to be helpful with your symptoms? Please comment below, or share this post on social media with your own stories!

6 thoughts on “CMT Meal Plan, My Average Week of Eating Keto

  1. I thought I had seen a link to shopping for a Keto diet on this site for Costco, Sams club,
    Whole Foods etc,
    can you please send to me or list where I might find this?

    Thank you
    Susan

    1. Hi Susan,

      I haven’t written any such lists. This site does have ads, so maybe there was an ad for an article like that. I know KetoConnect has a few shopping lists, but I don’t have specific links to them. Try looking through KetoConnect’s posts. Sorry for not being much help.

      Regards,
      Josh

      1. Thanks
        I found the links
        Question I’m having trouble keeping from going over on protein and getting enough fats
        How do you do it!??
        The meats throw me over in protein and I’ve had it with eggs
        Any tips?

        1. I don’t focus so much on moderate protein. I do weight lifting, so I need more protein in my diet anyway. I don’t have many tips other than to eat fattier meats, like bacon, ribeye, etc.

  2. I go to the gym and want to loose a bit more weight

    1. Then keep it up! Good job. 🙂

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