Creating A Personalized Ketogenic Diet Plan: A Guide

The ketogenic diet, or keto, is a high-fat, moderate-protein, low-carbohydrate diet that has gained popularity as a weight loss method. The keto diet involves drastically reducing carbohydrate intake and replacing it with fat, with the goal of swapping out glucose calories with fat. In a typical keto diet, fat will make up 60% to 80% of your daily calories, proteins will make up 15% to 20%, and carbs are restricted to no more than 50 grams.

The keto diet was first introduced in the 1920s to help with conditions like epilepsy and diabetes. Today, it is commonly used as a weight loss method, with studies showing that those who follow the low-carb keto diet are more likely to lose weight within the first 3 to 6 months than those who follow a more balanced diet.

Before starting the keto diet, it is important to consult with a doctor or nutritionist to ensure it is right for you, especially if you have other dietary restrictions. Additionally, it is crucial to be mindful of hidden sugars lurking in unexpected places like condiments and opt for sugar-free or low-carb alternatives.

- Breakfast: Veggie and egg muffins with tomatoes

- Lunch: Chicken salad with olive oil, feta cheese, olives, and a side salad

- Dinner: Salmon with asparagus cooked in butter

- Breakfast: Egg, tomato, basil, and spinach omelet

- Lunch: Almond milk, peanut butter, spinach, cocoa powder, and stevia milkshake with a side of sliced strawberries

- Dinner: Cheese-shell tacos with salsa

- Breakfast: Nut milk chia pudding topped with coconut and blackberries

- Lunch: Avocado shrimp salad

- Dinner: Pork chops with Parmesan cheese, broccoli, and salad

Understanding the basics of a keto diet

The ketogenic diet, or keto for short, is a high-fat, moderate-protein, low-carbohydrate diet. It first surfaced in the 1920s, when doctors recommended it to help with conditions like epilepsy and diabetes. Today, it is mostly used as a weight loss method.

The keto diet involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy. Typically, a keto diet contains 70% fat, 20% protein, and only 10% carbs.

When following a keto diet, your meals should centre around the following foods:

• Eggs
• Poultry, such as chicken and turkey
• Fatty fish, such as salmon, herring, and mackerel
• Meat, such as beef, venison, pork, and bison
• Full-fat dairy, such as unsweetened yoghurt, butter, and cream
• Full-fat cheese, such as cheddar, mozzarella, and goat cheese
• Nuts and seeds, such as macadamia nuts, almonds, and walnuts
• Nut butter, such as no-sugar-added peanut, almond, and cashew butters
• Oils rich in healthy fats, such as olive oil, avocado oil, and sesame oil
• Avocados
• Non-starchy vegetables, such as greens, broccoli, tomatoes, mushrooms, and peppers

It is important to avoid or limit the following foods:

• Bread and baked goods, such as white bread, cookies, and doughnuts
• Sweets and sugary foods, such as ice cream, candy, and honey
• Sweetened beverages, such as soda and juice
• Pasta
• Grains and grain products, such as wheat, rice, and breakfast cereals
• Starchy vegetables, such as potatoes, sweet potatoes, and corn
• Beans and legumes, such as black beans and chickpeas
• Fruit, such as citrus, grapes, and bananas
• High-carb sauces, such as barbecue sauce and ketchup
• Certain alcoholic beverages, such as beer and sugary mixed drinks

A typical keto meal plan for one week could include:

• Breakfast: veggie and egg muffins with tomatoes
• Lunch: chicken salad with olive oil, feta cheese, olives, and a side salad
• Dinner: salmon with asparagus cooked in butter
• Breakfast: egg, tomato, basil, and spinach omelette
• Lunch: almond milk, peanut butter, spinach, cocoa powder, and stevia milkshake with a side of sliced strawberries
• Dinner: cheese-shell tacos with salsa
• Breakfast: nut milk chia pudding topped with coconut and blackberries
• Lunch: avocado shrimp salad
• Dinner: pork chops with Parmesan cheese, broccoli, and salad

Creating a keto diet meal plan

The ketogenic diet, or keto, is a high-fat, moderate-protein, low-carbohydrate diet that has gained a lot of attention as a weight-loss method in recent years. The keto diet involves consuming a very low amount of carbohydrates and replacing them with fat to help your body burn fat for energy.

A typical keto diet plan consists of low-carb green vegetables, full-fat dairy products, and non-starchy and fibrous vegetables.

Monday:

• Breakfast: Cheese and mushroom, 3-egg omelette cooked in butter. Option: Add fried bacon.
• Lunch: Salad bowl with avocado, grilled halloumi, grilled courgette, spinach, lettuce, and cucumber with sour cream.
• Dinner: Salmon fried in coconut oil served with asparagus and broccoli topped with melted butter.

Tuesday:

• Breakfast: Scrambled tofu in olive oil with a low-carb vegetarian sausage.
• Lunch: Cauliflower fried rice with spring onions, mushrooms, peppers, and a dash of soy sauce.
• Dinner: Lemon and garlic chicken with roasted tenderstem broccoli.

Wednesday:

• Breakfast: Greek yoghurt with flax seeds and chopped almonds.
• Lunch: Cheesy stuffed peppers with beef, onion, garlic, and cauliflower rice.
• Dinner: Tomato and feta soup with parsley and basil.

Thursday:

• Breakfast: Whey or soy protein shake with spinach, berries, and cinnamon.
• Lunch: Broccoli salad with red onion, almonds, bacon, and chives.
• Dinner: Prawn curry with coconut and tomato.

Friday:

• Breakfast: Low-carb granola with nuts, seeds, stevia, and flax seed.
• Lunch: Courgette noodles with cherry tomatoes, mozzarella pearls, fresh basil, and balsamic vinegar.
• Dinner: Courgetti Bolognese with grated cheese.

Saturday:

• Breakfast: Nut butter balls with sugar-free chocolate chips, flaxseed, coconut, almond flour, and cacao powder.
• Lunch: Mushroom soup with onions, garlic, stock, a bay leaf, and single cream.
• Dinner: Halloumi with Greek salad.

Sunday:

• Breakfast: Keto pancakes with almond flour, cream cheese, eggs, lemon zest, and butter for frying.
• Lunch: Baked salmon with tenderstem broccoli and a lemon dressing.
• Dinner: Roasted cauliflower and tofu with lettuce tacos.

Any food that is high in carbs should be limited or avoided. This includes sugary foods, grains or starches, fruit, beans or legumes, root vegetables and tubers, low-fat or diet products, some condiments or sauces, unhealthy fats, alcohol, and sugar-free diet foods.

Keto-friendly beverages

Keto-friendly beverage options should be sugar-free when possible. Some examples include water, sparkling water, unsweetened coffee, and unsweetened green tea.

Snacking on a keto diet

Snacking is encouraged on the keto diet. Some keto-friendly snack options include almonds or Brazil nuts, low-carb hot chocolate, sugar-free jelly with cream, celery stick filled with unsweetened nut butter, Greek yoghurt with flax seeds, and 1/4 avocado with vinaigrette.

Supplements

It is recommended to take supplements to make up for some of the vitamins and minerals that the body is used to getting via carbohydrates.

Keto-friendly breakfast ideas

Breakfast is the most important meal of the day, so here are some keto-friendly breakfast ideas to get you started on the right track.

If you're a fan of eggs, there are several options to choose from. You could make a mushroom omelette, scrambled eggs with cream cheese, or a simple frittata. For a more substantial meal, try a breakfast casserole with sausage, bacon, eggs, and vegetables, or egg muffins, which are great for meal prep.

If you're looking for something sweet, there are keto-friendly pancakes, waffles, and even pop-tarts. You could also try a chocolate keto protein shake, or a coconut berry smoothie.

For those who prefer a savoury breakfast, there's the option of a bunless bacon, egg, and cheese sandwich, or a frico fried egg tostada. You could also make a crustless spinach quiche or a veggie frittata.

If you're short on time in the mornings, overnight chia pudding is a great option, or you could grab a keto smoothie or some keto granola and yogurt.

So, there you have it! A variety of keto-friendly breakfast ideas to suit every taste and keep you on track with your diet plan.

Keto meal prep lunch ideas

When it comes to keto meal prep, lunch can be a challenge. Here are some ideas to keep things interesting and delicious:

Keto Beef and Broccoli

This hearty dish is a low-carb take on the classic Chinese takeout. With tender broccoli and marinated steak, it can be enjoyed on its own or served over cauliflower rice.

Keto Salmon

A fragrant garlic and dill salmon fillet is a versatile protein that can be served whole with vegetable sides, sliced over a salad, or flaked over low-carb pasta or rice.

Keto Enchiladas

These enchiladas use innovative crepe-like tortillas to create a low-carb version of the Mexican classic. They are perfect for meal prep and can be enjoyed as leftovers throughout the week.

Low-Carb Keto Chili

Soups and stews are excellent keto lunch options, and this beanless chili is no exception. Packed with beef and vegetables in a spicy broth, it's a hearty and satisfying meal.

Shrimp Scampi with Zucchini Noodles

Craving pasta? This dish swaps traditional pasta for zucchini noodles, creating a light and colorful twist on the classic shrimp scampi.

Thai Peanut Curry

Takeout favourites can be made keto-friendly, too. This Thai curry is packed with protein and vegetables, and it can be easily customized to your taste.

Keto Ramen

Craving ramen? This low-carb version uses shirataki noodles as a base and can be customized with your favourite toppings and proteins.

Keto Zuppa Toscana

A low-carb take on the Olive Garden classic, this creamy soup is perfect for a cozy lunch. Pair it with a crisp salad for a well-rounded meal.

Sheet Pan Jambalaya

Sheet pan meals are great for meal prep. This jambalaya is a flavourful, low-carb option that bakes all the ingredients together for a simple and tasty lunch.

Crack Slaw (Egg Roll Bowl)

A popular keto choice, this filling meal is loaded with vegetables and protein. It can be cooked in one pan and customized with tofu for a vegetarian option.

Broccoli Cheddar Soup

Soups are a great make-ahead option, and this one is no exception. Steam some broccoli, blend it with cheese, and you've got a simple and satisfying keto lunch.

Keto Salsa Chicken

This creamy, seasoned chicken is a versatile addition to any keto lunch. It can be eaten as a filling, in a casserole, or served over cauliflower rice or salad.

Shakshuka

This North African dish is perfect for vegetarians and budget-conscious keto eaters. Eggs are a great source of protein, and they pair beautifully with the tangy tomato sauce in this dish.

Big Mac Salad

Craving fast food? This salad satisfies those drive-thru cravings without the carbs. It's made with simple ingredients and finished with a creamy sauce.

Buffalo Chicken Stuffed Peppers

A creative twist on a classic, these stuffed peppers add a kick of spice. They can be made ahead of time or frozen for convenient and budget-friendly keto lunches.

Chicken Thigh Curry

Chicken thighs are affordable and versatile, making them perfect for keto lunches. This curry is inspired by Indian butter chicken and is served with cauliflower rice.

Keto Chicken Salad

This chicken salad is elevated with a homemade tarragon dressing, black olives, and roasted pepitas. It's a quick and easy option for a keto lunch.

Keto Alfredo Sauce

Having a sauce ready to go is a great way to expedite keto meal prep. This creamy garlic sauce can be drizzled over vegetables, chicken, or shirataki noodles for a cozy and convenient meal.

Salmon with Dill Sauce

Salmon and dill are a match made in heaven. This dish pairs well with low-carb pasta, cauliflower rice, salad, or vegetables for a quick and healthy keto lunch.

Everything Tuna Salad

This avocado-based tuna salad gives avocado toast vibes without the extra carbs. It's a perfect filling for stuffed avocados, low-carb wraps, or a bed of spinach.

Keto Pizza

Who says you can't have pizza on keto? This crispy and cheesy base can be combined with your favourite toppings for endless varieties of quick and tasty keto lunches.

Taco Skillet

This savoury skillet is topped with guacamole, sour cream, and cheese. It's a hearty and easy-to-make keto lunch with minimal cleanup.

Keto Strawberry Smoothie

For a portable keto lunch, blend up this refreshing strawberry smoothie. It requires just a few ingredients and can be customized with your favourite add-ins.

Bok Choy Stir Fry

This stir-fry has crisp edges and tender vegetables, flavoured with garlic and ginger. Enjoy it with a side of cauliflower rice for a vegan and keto-friendly meal.

Lemon Kale Salad

This sturdy salad won't get soggy and is perfect for meal prep. It's finished with a bright citrus dressing, toasted pine nuts, and a kick of spice.

Grilled Kale Salad with Chorizo

This unique salad puts a smoky twist on the classic Caesar. Grilled kale and chorizo give it a hearty flavour that sets it apart from other keto lunch options.

Zucchini Enchiladas

These healthy enchiladas use zucchini slices instead of tortillas. They're stuffed with seasoned chicken and vegetables and smothered in a zesty sauce.

Sheet Pan Mediterranean Shrimp and Vegetables

This colourful tray bake showcases the simplicity of Mediterranean cooking. It's a quick and nutritious option for keto lunches.

Thai Chicken Larb Gai

This Thai-inspired dish combines spicy, sour, and fresh flavours for a healthy and satisfying keto lunch.

Keto-approved desserts

When it comes to keto-approved desserts, there are plenty of options to satisfy your sweet tooth. Here are some ideas for treats that are both delicious and compliant with a ketogenic diet:

Ice Cream

Ice cream is a classic dessert, and there are several ways to make it keto-friendly. Try making a basic keto ice cream with vanilla or chocolate, or get creative with flavours like peppermint mocha or lemon. You can even make ice cream sandwiches using keto-friendly chocolate chip cookies.

Chocolate Chip Cookies

Cookies are a beloved dessert, and you can make them keto-approved by using alternative ingredients. For example, Fat Snax Double Chocolate Chip Cookies are a tasty option that is both gluten-free and grain-free. Or, if you're feeling creative, try making your own slice-and-bake chocolate chip cookies using a keto-friendly recipe.

Cheesecake

Cheesecake is another dessert that can be made keto-friendly. You can make a no-bake keto cheesecake and top it with your favourite berries or other low-carb toppings. Or, if you're feeling adventurous, try making a keto red velvet cake or keto lemon bars with a shortbread crust.

Custard

For a creamy dessert, custard is a great option. Try making dairy-free custard tarts or a keto egg custard for a tasty treat that is both indulgent and satisfying.

Brownies

Brownies are a fudgy treat that can be made keto-friendly. Look for recipes that use alternative ingredients, such as almond flour or coconut flour, to reduce the carb content. You can also find pre-made keto brownie mixes, like the Duncan Hines Keto Walnut Fudge Brownie, to satisfy your brownie cravings.

Other Dessert Ideas

There are plenty of other keto-approved dessert options to explore. Here are some ideas to get you started:

• Keto cinnamon rolls: Indulge in the warm fragrance of baked cinnamon rolls without overfilling your tummy.
• Chocolate macadamia fat bombs: These handy treats can be stored in the freezer and are perfect for fighting cravings.
• Keto tiramisu: Enjoy the classic Italian dessert while staying true to your keto diet.
• Keto lemon poppy seed cake: A zesty and refreshing cake option that is sure to impress.
• Keto chocolate mint cups: A refreshing and indulgent treat for chocolate lovers.
• Keto bars and snacks: Explore options like the Atkins Snack Bar Caramel Chocolate Nut Roll, Halo Top Keto Chocolate Cheesecake ice cream, or Bhu Foods Keto Bar in Chocolate Chip Cookie Dough flavour.

Frequently asked questions