Keto Meal Plans: Free Or Costly?

The ketogenic diet is a high-fat, low-carb diet that has become a popular method for weight loss and health improvement. While on the keto diet, it is important to monitor your carbohydrate intake and increase your consumption of fat and protein. There are various keto meal plans available online that provide detailed instructions on what to eat for each meal, as well as shopping lists for the required ingredients. Some of these plans are free, while others require a subscription or membership. These plans can help simplify the transition to a keto diet and ensure that you are consuming a balanced variety of keto-friendly foods.

What to eat on a keto diet

A keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It's important to eat a variety of nutritious foods to stay within your daily carb range. Here's a detailed list of foods to eat on a keto diet:

Animal Proteins

Fish and shellfish are keto-friendly and rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and albacore tuna are fatty fish with high levels of omega-3 fats, which improve hemoglobin A1c levels and are linked to a decreased risk of chronic disease.

Meat and poultry are staple foods on the keto diet, with no carbs and rich in B vitamins and minerals. Eggs are also a great source of protein and promote feelings of fullness.

Dairy and Dairy Alternatives

Cheese is a good fit for the keto diet, with most varieties being very low in carbs and high in fat. Plain Greek yogurt and cottage cheese are also suitable, providing protein and calcium. Cream and half-and-half are also keto-friendly, but it's best to consume them in moderation.

Unsweetened plant-based milk like soy, almond, and coconut milk are good choices, while oat milk should be avoided due to its high carb content.

Green Leafy Vegetables

Green leafy veggies are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Examples include spinach, kale, collard greens, lettuce, arugula, and escarole.

High-Fat Veggies

Avocados and olives are unique among vegetables as they're high in healthy fats and low in net carbs. Avocados are also linked to improved heart health risk factors.

Other Non-Starchy Vegetables

Other low-carb veggies like summer squashes, zucchini, cauliflower, and broccoli are versatile and keto-friendly. They can be used as substitutes for high-carb foods, such as cauliflower rice or zucchini noodles.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. Berries are also keto-friendly due to their low carb and high fiber content. Dark chocolate and cocoa powder are good sources of antioxidants, but choose options with a minimum of 70% cocoa solids.

Fats and Oils

Olive oil is a great choice for keto as it's high in oleic acid and associated with a lower risk of heart disease. Coconut oil and avocado oil are also good options. Butter and ghee are carb-free and don't appear to be harmful to health as previously thought.

Beverages

Unsweetened coffee and tea are carb-free and provide health benefits like improved alertness and a reduced risk of diabetes. Unsweetened sparkling water is a good keto-friendly alternative to soda.

How to plan your keto meals

Planning your keto meals can be a daunting task, but it doesn't have to be complicated, expensive, or time-consuming. Here are some tips to help you plan your keto meals effectively:

Start with Existing Keto Favorites

Begin with a small number of keto meals that you already enjoy. This will make it easier to form the habit of planning and prepping ahead. As you get more comfortable, you can gradually add new keto recipes to your repertoire.

Stock Up on Keto Staples

Ensure your pantry and freezer are well-stocked with keto-friendly staples. This will enable you to whip up a quick meal and reduce the hassle of sourcing ingredients for every meal. Some keto staples include:

• Protein sources: Seafood, meat, tofu (in moderation), and yogurt.
• Healthy fats: Avocado, coconut oil, olive oil, nuts, eggs, and coconut milk.
• Low-carb vegetables: Kale, spinach, broccoli, onions, asparagus, peppers, and eggplant.
• Condiments: Keto-friendly versions of mayonnaise, hot sauce, and ketchup.

Prepare a Grocery List

Planning your meals in advance will help you create a detailed grocery list. This will save you time, money, and reduce waste. Consider using apps or online resources to create custom meal plans and generate shopping lists.

Batch Cooking and Meal Prep

Consider setting aside a few hours each week to batch cook and meal prep. Cook larger portions and store them in containers for quick and easy meals throughout the week. Stews, soups, and sauces work well for this purpose.

Be Flexible

Keto meal planning is not an exact science. It's okay to make adjustments and adaptations as needed. Have a backup plan with frozen meals or quick recipes for busy days or unexpected changes.

Seek Professional Advice

Before starting any new diet, it is always recommended to consult with a dietitian or a certified professional with knowledge of nutrition. They can provide guidance and ensure that the diet is safe and suitable for your specific needs.

Sample Keto Meal Ideas

• Breakfast: Traditional Keto Coffee, Keto Chocolate Hazelnut Muffins, or a Keto Bacon Mini Frittata.
• Lunch: Bacon and Avocado Caesar Salad, Lemon Pepper Tuna Salad, or Broccoli Bacon Salad with Fried Eggs.
• Dinner: Chicken Mushroom and Kale Casserole, Quick Ground Beef Stir-Fry, or Beef Teriyaki with Sesame and Kale.

Keto-friendly snacks

When following a keto diet, it's important to ensure your snacks are balanced. This means they should be high in fats, with moderate protein, and very few carbs.

Red Meat

Beef, pork, or lamb are all good options as they contain zero grams of carbs per 100 grams.

Poultry

Chicken and turkey are also carb-free options for keto snacks.

Fish

All types of fish, including tuna, salmon, halibut, and shrimp, are keto-friendly with zero grams of carbs.

Natural Fats

Butter and olive oil can be used in keto snacks, as they contain no carbs.

Eggs

Hard-boiled eggs are a great keto snack, with only one gram of carbs per egg.

Cheese

Most cheeses have one gram of carbs per serving, making them a good option for keto snacks.

Vegetables

Vegetables such as leafy greens, eggplant, cauliflower, broccoli, and tomatoes are keto-friendly, with one to five grams of carbs per 100 grams.

Nuts

When it comes to nuts, some have higher net carb counts than others. Pecans, Brazil nuts, macadamia nuts, walnuts, hazelnuts, peanuts, and almonds are all keto-friendly in moderation.

Fruits

Although most fruits are high in carbs, there are some keto-friendly options. Avocados, strawberries, blackberries, raspberries, and blueberries can be enjoyed in moderation.

Other Keto-Friendly Snacks

• Tuna salad with sliced tomato
• Celery sticks with almond butter
• Pickles with cream cheese wrapped in turkey slices
• Broccoli with ranch dip
• Persian cucumbers with plain full-fat yogurt
• Berries with creme fraiche
• Bacon slices with olives
• Sunflower seeds
• Seaweed snacks
• Raspberries
• Bell peppers

Keto-Friendly Sweet Treats

If you're craving something sweet, there are some keto-friendly dessert options:

• Peanut butter coconut cookies
• Chocolate coconut popsicles
• No-bake peanut butter coconut cookies
• Peanut butter keto cookies
• Raspberry lemon popsicles
• Almond flour cookies
• Keto butter cookies

Keto meal kits

Green Chef

Green Chef is the first USDA-certified organic meal kit company and offers a keto meal plan with a variety of options. You can choose from over 80 weekly menu items, including organic chicken cutlets and wild-caught sockeye salmon. The kits come with pre-measured sauces and spices, making cooking a breeze. Green Chef is also committed to sustainability, offsetting 100% of their delivery emissions and plastic packaging.

Factor 75

Factor 75 offers a keto meal delivery plan with breakfast, lunch, and dinner options that are low-carb and high in healthy fats. Their meals are made with mostly organic, non-GMO ingredients and are free from gluten, soy, and artificial preservatives. Factor's keto meals are also designed to be low in calories, aiding in weight loss. In addition, you can choose from a new menu of 35 dietitian-designed meals and 60+ add-on options every week.

Home Chef

Home Chef has the most keto-friendly meal kits of any service, making it an excellent choice for those following a low-carb keto diet. Their Carb Conscious meal plan offers around 14 meal kits per week, all containing less than 15 grams of carbs per serving. Home Chef also allows you to swap or double the protein in any meal, making it easy to find the right low-carb options.

ButcherBox

ButcherBox is a meat subscription service that delivers grass-fed beef, organic chicken, and wild-caught salmon straight to your door. While not a traditional meal kit, this service ensures a steady supply of high-quality protein, which is essential for the keto diet. You can curate your own delivery of cuts and seafood and choose how often you'd like to receive them.

Fresh N Lean (Discontinued)

Fresh N Lean offers a vegan keto meal plan with low-carb, plant-based meals. This option is ideal for those following a vegan or vegetarian keto diet, as it can be tricky to ensure sufficient protein intake.

Keto diet health benefits

The keto diet has been linked to a range of health benefits, including:

• Weight loss: The keto diet can promote weight loss by boosting metabolism and reducing appetite. Studies have shown that people following ketogenic diets lose more weight than those following low-fat diets.
• Improved heart health: The keto diet can improve heart health by reducing cholesterol. Studies have shown that a keto diet can lead to a significant drop in total cholesterol, "bad" LDL cholesterol, and triglycerides, while increasing "good" HDL cholesterol.
• Reduced risk of certain cancers: The keto diet may help prevent or treat certain cancers by causing oxidative stress in cancer cells and lowering blood sugar.
• Improved brain function: The keto diet may help prevent or manage conditions such as Alzheimer's disease by providing neuroprotective benefits and strengthening brain and nerve cells.
• Reduced seizures: The keto diet has been shown to reduce seizures in people with epilepsy, especially those who have not responded to other treatment methods.
• Improved PCOS symptoms: The keto diet can improve markers of polycystic ovary syndrome (PCOS), including hormone ratios and fasting insulin levels.
• Reduced acne: The keto diet can help reduce acne symptoms by lowering carb intake and stabilising blood sugar.

Frequently asked questions