Delicious Keto Meals To Enjoy Three Times A Day

The ketogenic diet is a high-fat, low-carb, and moderate-protein eating plan that has become a popular method for weight loss and health improvement. The diet aims to put the body in a metabolic state called ketosis, where it burns stored fat instead of carbohydrates for energy. This can be achieved by consuming 0.8 grams of protein per pound of lean body mass, reducing carbohydrate intake to 20-50 grams, and getting the remaining calories from healthy fats.

A typical day of meals on a keto diet might include bulletproof coffee for breakfast, a salad with salmon, bacon, and eggs for lunch, and grilled shrimp with asparagus and lemon butter sauce for dinner. Snacking throughout the day is optional but can include options like nuts, certain meats, cheese, and olives.

While the keto diet has shown promising results for weight loss and improved health, it is not suitable for everyone and should be done under the guidance of a healthcare professional.

Breakfast ideas: eggs, avocado, and cheese

Breakfast is the most important meal of the day, and eggs, avocado, and cheese are three of the best keto-friendly foods you can eat. Here are some delicious breakfast ideas centred around these three ingredients:

Omelette or Frittata

A classic breakfast dish, omelettes and frittatas are a great way to incorporate eggs, avocado, and cheese into your morning meal. You can make a simple cheese omelette and add some sliced avocado on top. Or, if you're feeling more adventurous, try a frittata with diced avocado and cheese mixed into the eggs before cooking.

Avocado Toast with Fried Egg

Avocado toast is a popular breakfast option, and for good reason. It's a simple yet satisfying dish that can be made in minutes. Start by toasting a slice of keto-friendly bread, such as low-carb bread or cauliflower toast. Spread some smashed avocado on top, and then fry an egg to your desired doneness. Place the egg on top of the avocado, and sprinkle with salt and pepper to taste.

Breakfast Quesadillas

Quesadillas are a fun and versatile breakfast option. To make a keto-friendly version, use low-carb tortillas and fill them with scrambled eggs, cheese, and diced avocado. You can also add some green peppers or spinach for an extra nutritional boost. Simply cook the eggs and vegetables in a skillet, place them on the tortilla with cheese, and cook until the tortilla is crispy and the cheese is melted.

Egg Cups or Muffins

Egg cups or muffins are a great make-ahead breakfast option. Simply whisk together eggs, diced avocado, and shredded cheese, and pour the mixture into a greased muffin tin. Bake in the oven until set, and you'll have a portable and delicious breakfast option that can be enjoyed throughout the week.

Breakfast Salad

If you're looking for a lighter breakfast option, a breakfast salad with eggs, avocado, and cheese is a perfect choice. Start with a bed of mixed greens, such as spinach or arugula. Add some sliced avocado, crumbled cheese, and a soft-boiled or poached egg. You can also add other low-carb vegetables, such as cherry tomatoes or sliced cucumbers. Drizzle with a keto-friendly dressing, such as olive oil and vinegar, and enjoy!

Lunch options: salads, soups, and stir-fries

Salads, soups, and stir-fries are all great options for lunch on a keto diet.

Salads can be a delicious and nutritious option for keto dieters. A good keto salad should be rich in protein and healthy fats to keep you full and satisfied. Some great keto-friendly ingredients for salads include:

• Greens such as spinach, kale, and lettuce
• Low-carb vegetables like tomatoes, cucumbers, bell peppers, broccoli, cauliflower, and avocados (which are actually a keto fruit)
• Cheese such as shredded cheddar, mozzarella, or feta
• Protein sources like chicken, beef, or shrimp
• Nuts and seeds, such as almonds, pecans, or sunflower seeds

There are many keto salad recipes to choose from, such as a keto Caesar salad, keto taco salad, or a simple spinach and avocado salad.

Soups can also be a great option for keto dieters, as long as they are made with low-carb ingredients. Bone broth, keto-friendly vegetables, healthy fats, and protein are all key components of a keto-friendly soup. Some specific soup options that are keto-friendly include:

• Creamy soups made with low-carb vegetables and ingredients like coconut milk or heavy cream
• Broth-based soups, such as bone broth or chicken broth
• Meat-based soups, like a chicken or beef soup
• Seafood soups, featuring shrimp or crab
• Vegetable soups, which can be a delicious way to get your fill of healthy veggies

Some specific keto soup recipes include keto broccoli cheese soup, chicken pot pie soup, and keto French onion soup.

Stir-fries are another excellent option for keto dieters, as they can be easily customized to fit your dietary needs. When making a keto stir-fry, it's important to use fresh, low-carb vegetables and a healthy cooking oil such as avocado oil or olive oil. Some specific keto stir-fry recipes include:

• Keto chicken stir-fry with broccoli, bell peppers, and a soy sauce-based marinade
• Keto steak stir-fry with bell peppers, broccoli, and an Asian-inspired stir-fry sauce

So, whether you're in the mood for a hearty salad, a warm bowl of soup, or a sizzling stir-fry, there are plenty of keto-friendly options to choose from!

Dinner suggestions: chicken, beef, and seafood

Chicken, beef, and seafood are all great options for a keto dinner. Here are some suggestions for each:

Chicken:

• Chicken breast with cumin, chili powder, garlic powder, salt, and pepper, served with a creamy jalapeno sauce made with cream, broth, and cream cheese, and topped with cheddar cheese.
• Crack chicken: a casserole made with chicken tenders, cream cheese, mozzarella cheese, scallions, bacon crumbles, garlic powder, onion powder, and dried dill.
• Spinach-stuffed chicken breasts.
• Chicken tikka masala.
• Chicken soup (without noodles).
• Everything bagel chicken.
• Chicken and waffles.
• Chicken shawarma.
• Baked salsa verde chicken.
• Chicken curry bell-pepper sandwich.
• Chicken sheet-pan with tzatziki.
• Chicken nuggets with BBQ-mayo.
• Chicken fajita soup.

Beef:

• New York strip steak.
• Flank steak with pepper sauce.
• Meatballs.
• Meatloaf with pesto mayo.
• Salisbury steak.
• Beef kebabs.
• Salisbury steak.
• Burgers.

Seafood:

• Grilled salmon with spinach sauteed in sesame oil.
• Seafood chowder.
• Tuna salad with celery and tomato on a bed of greens.
• Tuna burgers.
• Tuna and avocado salad.
• Sashimi.
• Grilled shrimp with lemon butter sauce and asparagus.
• Salmon-filled avocados.
• Baked tofu with cauliflower rice, broccoli, and peppers, topped with peanut sauce.
• Broiled trout with butter and sauteed bok choy.
• Shrimp Alfredo with zucchini noodles.

Keto-friendly snacks: nuts, cheese, and seeds

When following a ketogenic diet, it's important to have keto-friendly snacks on hand to help you stay on track. Here are some ideas for keto-friendly snacks involving nuts, cheese, and seeds:

Nuts

• Raw pecans
• Raw Brazil nuts
• Raw macadamia nuts
• Raw walnuts
• Raw hazelnuts
• Roasted peanuts
• Roasted almonds
• Raw pine nuts
• No-bake peanut butter coconut cookies
• Almond flour cookies
• 3-ingredient nut crackers

Cheese

• Parmesan cheese crisps
• Broccoli cheddar frittata
• Chicken Alfredo dip
• Baked pimento cheese dip
• Make-ahead cheesy egg cups
• Cheese crisps

Seeds

• Trail mix made with unsweetened coconut, nuts, and seeds
• Quinoa seed crackers
• Chia seeds
• Flax seeds
• Pumpkin seeds
• Sunflower seeds

Remember that when following a keto diet, it's important to keep your snacks balanced. This means focusing on high-fat, moderate-protein, and low-carb options. Nuts, cheese, and seeds can be great choices, but be mindful of their net carb counts to ensure you stay within your keto carb limits.

Drinks: water, tea, and coffee

When it comes to drinks on the keto diet, water is the best option. Whether it's still or sparkling, water contains no carbs and is an excellent way to stay hydrated. Aim to drink enough water throughout the day so that your urine is light yellow in color. This is a good indicator that you're properly hydrated.

In addition to water, unsweetened tea and coffee are excellent choices on the keto diet. These beverages are carb-free and calorie-free, making them great options to include in your daily routine. Just be sure to avoid adding any sugar to your tea or coffee, as this can quickly add up and take you out of ketosis.

While diet soda may be acceptable for some people, it's important to note that sugar-sweetened beverages should be avoided on the keto diet. These drinks are high in carbs and can quickly kick you out of ketosis. Alcoholic beverages, such as dry red and white wine, can be consumed in moderation, while beer and sweet cocktails are generally not recommended.

It's worth mentioning that bone broth is also a keto-friendly beverage. It is hydrating and can provide additional nutrients to support your keto journey.

Remember, staying properly hydrated is crucial, especially when following a keto diet. So, make sure to prioritize water intake and choose your beverages wisely to support your health goals.

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