Keto Meal Plan: What To Eat And Avoid

The keto diet is a high-fat, low-carb, and moderate-protein diet. It involves reducing your carbohydrate intake to 5–10% of your total calories, while increasing your fat intake to 70–75% and your protein intake to 15–20%.

The keto diet is based on the idea of achieving a metabolic state called ketosis, where your body uses ketones – molecules produced in the liver from fats when glucose is limited – as an alternative fuel source.

A typical keto meal plan includes eggs, poultry, fatty fish, meat, full-fat dairy, nuts, seeds, oils, avocados, and non-starchy vegetables. It's important to limit or avoid high-carb foods such as bread, sweets, sweetened beverages, pasta, grains, starchy vegetables, beans, and fruit.

The keto diet has been associated with various health benefits, including weight loss, improved glycemic control in type 2 diabetes, and potential neuroprotective effects. However, it may not be suitable for everyone and should be approached with caution.

Breakfast ideas: eggs, yogurt, avocado, and berries

Breakfast is an important meal on a keto diet, and there are plenty of options to choose from, including eggs, yogurt, avocado, and berries.

Eggs are a popular breakfast choice, and for good reason: they are versatile and can be prepared in a variety of ways. You could make a simple keto breakfast with fried eggs and vegetables, or get creative with a frittata, omelet, or egg cups. For example, try a mushroom omelet, or a frittata with fresh spinach and cheese. If you're feeling adventurous, you could even try baking eggs in avocado halves, topped with bacon.

Yogurt can be a great keto-friendly breakfast option, but it's important to choose the right kind. Plain, full-fat Greek yogurt is a better choice than sweetened or flavored yogurt, which can be high in carbs and sugar. Top your yogurt with fresh berries, nuts, and seeds for a delicious and nutritious breakfast.

Avocados are a staple in the keto diet, and for good reason. They are rich in healthy fats and can be added to almost any meal or snack. For breakfast, you could try avocado toast, or even avocado eggs with bacon. Avocados are also a great addition to omelets and frittatas, providing a creamy texture and healthy boost of fat.

When it comes to berries, opt for low-glycemic options such as blueberries, raspberries, and blackberries. These can be enjoyed in moderation as they are lower in carbs than other fruits. You can add them to yogurt, cottage cheese, or even pancakes for a sweet and nutritious breakfast.

So, if you're following a keto diet, there are plenty of delicious and nutritious breakfast options to choose from. Get creative and experiment with different combinations of eggs, yogurt, avocado, and berries to find your favorite keto-friendly breakfast.

Lunch options: chicken, beef, fish, and salads

Lunch options on a keto meal plan can include chicken, beef, fish, and salads. Here are some ideas for each:

Chicken

• Keto Chicken BLT Salad: a classic BLT with added chicken and a creamy aioli.
• Mediterranean Grilled Chicken Salad: a fresh salad with a variety of flavours and ingredients.
• Spinach-Stuffed Chicken Breasts: chicken breasts stuffed with spinach and artichoke dip.
• Keto Bacon Chicken Thighs with Garlic Cream Sauce: chicken thighs with bacon and mushrooms in a garlic cream sauce.
• Creamy Tuscan Chicken.
• Chicken soup (without noodles).
• Fried chicken.
• Chicken and waffles.

Beef

• Ground beef is a good option for keto meals as it is economical, easy to cook, and keto-friendly. It is also a nutritional powerhouse, containing essential proteins and fats, as well as vitamins and minerals such as iron, B vitamins, magnesium, and potassium.
• Taco salad with ground beef, served on a bed of greens.
• Slow Cooker Keto Meatloaf: a tender and juicy meatloaf made in a slow cooker.
• Keto Korean Beef: a flavourful dish served with zucchini noodles.
• Keto Beef Stroganoff.

Fish

• Seafood is a great option for keto meals as it is naturally lean and high in protein and healthy Omega-3 and Omega-6 fatty acids.
• Salmon: a versatile fish that can be grilled, broiled, or baked. A 3.5 oz (100g) serving of Atlantic salmon has 21 grams of protein, 4.4 grams of fat, and no carbs.
• Mahi-Mahi: a sweet and mild fish with a firm, smooth texture. It has 19 grams of protein and less than 1 gram of fat per 100-gram serving.
• Flounder: a leaner fish with a delicate, sweet taste. It has 12 grams of protein and 2 grams of fat per 100-gram serving.
• Bay Scallops & Shrimp: bay scallops have 19 grams of protein per 100-gram serving, while shrimp provide 13 grams of protein but less of the healthy fats.

Salads

• Keto salads are rich in protein and filled with nutrition, flavours, and healthy fats.
• Keto Caesar Salad: chicken and bacon served on a bed of Romaine lettuce with a generous amount of dressing and parmesan cheese.
• Keto Cheeseburger Salad: a quick and inexpensive salad with all the flavours of a juicy cheeseburger.
• Warm Keto Kale Salad: a warm salad with sautéed kale, blue cheese, Dijon mustard, and garlic, which can be topped with grilled chicken or shrimp.
• Seafood Salad with Avocado: a salad with protein-rich shrimp and salmon, combined with avocado, mayonnaise, and sour cream.
• Superfood Salmon Salad Bowl: a Mediterranean-style salad with peppery turnips and a salty dressing.
• Summer Asparagus and Halloumi Salad: a vitamin-rich salad with a dressing made from healthy fats, served with slices of grilled Halloumi.

Dinner suggestions: pork, chicken, beef, and fish

When it comes to dinner, there are plenty of keto-friendly options for pork, chicken, beef, and fish. Here are some suggestions for each:

Pork:

• Pork Chops with Garlicky Cream Sauce: Oven-baked pork chops with a mushroom cream sauce.
• Instant Pot Pork Tenderloin: A quick and easy tenderloin recipe that won't break your diet.
• Bacon-Wrapped Pork Tenderloin: A one-pan meal that combines bacon and spinach dip-stuffed cauliflower.
• Air Fryer Pork Chops: Coated in Parmesan and spices, these pork chops are cooked in half the time.
• Spinach & Artichoke Stuffed Pork Chops: A creative way to enjoy your favorite dip while sticking to your diet.
• Pickleback Pulled Pork: A keto-friendly pulled pork recipe, served with keto burger buns.
• Crispy Slow-Cooker Pork Carnitas: Serve these carnitas with keto tortillas for a low-carb Mexican feast.

Chicken:

• Keto Pesto Chicken Casserole: A creamy and flavorful dish with feta cheese and olives.
• Keto No-Noodle Chicken Soup: A comforting and healthy soup made with bone broth and cabbage.
• Keto Asian Chicken with Peanut Coleslaw: A tasty and healthy Asian dish that will satisfy your cravings.
• Keto Caprese Chicken: A simple yet delicious dinner with less than five ingredients.
• Keto Avocado Alfredo with Chicken: Spiralized zucchini topped with a creamy avocado sauce and seasoned chicken.
• Air Fryer Stuffed Chicken Breasts with Herb Cream Cheese: A creative and tasty way to enjoy chicken breasts.

Beef:

• Steak Bowl with Cauliflower Rice, Cheese, Herbs, Avocado, and Salsa: A hearty and flavorful bowl that combines steak with keto-friendly ingredients.
• Bison Steak with Cheesy Broccoli: A delicious and satisfying steak and vegetable dish.
• Meatballs with Zucchini Noodles and Parmesan Cheese: A classic comfort food made keto-friendly.
• Cheeseburger Cabbage Wraps: A creative and tasty alternative to traditional cheeseburgers.

Fish:

• Wild Salmon Keto with Miso Butter: Pan-fried salmon fillet with a generous serving of broccoli and umami-rich miso butter.
• Keto Stuffed Peppers with Salmon: Ground salmon and cauliflower rice stuffed in peppers, creating a comforting and keto-friendly dish.
• Keto Pacific Halibut Skewers with Tzatziki: Halibut skewers marinated in a Mediterranean-inspired keto marinade, served with a side of homemade tzatziki.
• One-Pan Pacific Cod with Lemony Zucchini Noodles: A simple and flavorful one-pan recipe with cod and zucchini noodles in a lemon-butter sauce.
• Crispy Seared Salmon with Creamy Cauliflower Mash: A textural delight, combining crispy-seared salmon skin with a creamy cauliflower mash.
• Cantonese Steamed Pacific Cod with Ginger and Scallions: A fresh and fragrant dish with a simple yet flavorful combination of ingredients.

These suggestions showcase the variety of dinner options available when following a keto meal plan. With creativity and the right ingredients, you can enjoy delicious and satisfying meals while sticking to your dietary goals.

Snacks: nuts, cheese, seeds, and smoothies

Snacks are an important part of a keto meal plan, helping to moderate hunger and keep you on track. Here are some keto-friendly snack ideas centred around nuts, cheese, seeds, and smoothies:

Nuts

Nuts are a great source of protein, fat, fibre, and plant compounds, offering a range of health benefits. Brazil nuts, macadamia nuts, pecans, walnuts, hazelnuts, peanuts, and almonds are all good options for a keto diet. Just be mindful of portion sizes, as nuts are calorie-dense and can hinder weight loss if overconsumed.

Cheese

Cheese is a tasty, keto-friendly snack option that's high in protein and fat. Enjoy a variety of cheeses such as cheddar, parmesan, asiago, mozzarella, brie, cream cheese, goat cheese, and blue cheese. For a crunchy snack, try making baked cheese crisps by baking small heaps of shredded cheese in the oven.

Seeds

Seeds are another excellent source of healthy fats, protein, and fibre. Include seeds like hemp seeds, chia seeds, flax seeds, and pumpkin seeds in your keto snack routine. You can add them to smoothies or enjoy them as a topping on salads or yogurt.

Smoothies

Smoothies can be made keto-friendly by using low-carb ingredients and boosting the fat content. Here are some keto smoothie ideas:

• Triple berry avocado smoothie: Blend mixed berries, avocado, spinach, and hemp seeds.
• Chocolate peanut butter smoothie: Blend almond milk, peanut butter, cocoa powder, heavy cream, and ice.
• Strawberry zucchini chia smoothie: Blend strawberries, zucchini, chia seeds, and water.
• Coconut blackberry mint smoothie: Blend coconut milk, blackberries, shredded coconut, and fresh mint.
• Lemon cucumber green smoothie: Blend cucumber, spinach, lemon juice, flax seeds, water, and ice.
• Cinnamon raspberry breakfast smoothie: Blend almond milk, raspberries, spinach, almond butter, cinnamon, and ice.
• Strawberries and cream smoothie: Blend strawberries, heavy cream, and water.
• Chocolate cauliflower smoothie: Blend almond milk, cauliflower, cocoa powder, hemp seeds, cacao nibs, and ice.

Remember to adjust portion sizes according to your individual needs and always consult with a healthcare professional or nutritionist before starting any new diet.

Drinks: water, tea, coffee, and alcohol

Water is the best drink for anyone on a keto diet. It is calorie-, carb-, and additive-free, and it helps with digestion, fighting fatigue and cravings, and keeping the body functioning properly. It is also important to stay hydrated on a keto diet, as the body's hydration status will shift when adapting to a severely restricted intake of carbohydrates.

Tea

Unsweetened tea is another keto-friendly drink option. Tea contains zero carbohydrates and has been linked to various health benefits for centuries. Black and green tea, for example, have anti-aging and metabolic benefits and can help prevent cancer, diabetes, and cardiovascular disease. Herbal teas such as chamomile, peppermint, and ginger root have medicinal value and are a creative and flavorful way to stay hydrated.

Coffee

Coffee, both caffeinated and decaf, is also keto-friendly. Like tea, it can be consumed hot or iced and is calorie- and carb-free. Caffeine has been shown to promote fat burning, suppress appetite, and aid weight loss. Heavy cream can be added to coffee to boost its healthy fat content.

Alcohol

When it comes to alcohol, it is important to consume it in moderation. While alcohol is a toxin to the body and can lower the production of ketones, there are some keto-friendly options. Hard liquor, such as tequila, mezcal, scotch, whiskey, bourbon, rum, vodka, and gin are all carb-free. Dry red wine also contains less than 4 grams of carbs per 5-ounce serving. Low-carb beer options are also available, with some brands offering 2-3 grams of net carbs per 12-ounce bottle. When mixing drinks, use zero-carb mixers like diet soda or seltzer water.

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