Keto Diet Meals: Examples For Breakfast, Lunch, And Dinner

The ketogenic diet is a low-carb, high-fat diet that has become popular for weight loss and improving health. It involves reducing your intake of carbohydrates, which puts your body into a state of ketosis, where it burns fat for energy instead of glucose. This diet typically limits carbs to 20-50 grams per day and encourages the consumption of animal proteins, dairy, vegetables, plant-based foods, and healthy fats and oils.

- Breakfast: Baked avocado egg boats, keto granola with full-fat yoghurt, or cauliflower toast topped with cheese and avocado

- Lunch: Bunless burgers topped with cheese, mushrooms, and avocado, steak bowl with cauliflower rice, or tuna salad with celery and tomato

- Dinner: Pork chops with green beans sautéed in olive oil, roast chicken with cream sauce and sautéed broccoli, grilled salmon with spinach sautéed in sesame oil, or meatballs served with zucchini noodles and Parmesan cheese

Keto breakfast ideas

Breakfast is considered the most important meal of the day, and if you're on a keto diet, it's no different. Here are some delicious keto breakfast ideas to get you going in the morning:

Scrambled Eggs with Spinach, Basil, and Tomatoes

This supercharged breakfast is packed with protein and nutrients. Simply scramble some eggs and serve them with fresh tomatoes and spinach. You can also add some basil for extra flavour.

Keto Breakfast Smoothie

This smoothie is a great way to get your daily dose of fruits and vegetables. Blend some spinach and fresh berries with any plant-based milk of your choice. You can also add hemp seeds or other nuts and seeds for some extra crunch and nutrition.

Keto-Friendly Yogurt

Top some plain Greek yogurt with chia seeds and raspberries, or any other low-carb berries. You can also add some ground almonds and cinnamon for extra flavour and crunch.

Egg Boats

These are a fun and tasty way to start your day. Simply bake some eggs in avocado cups or slices of bell pepper. You can also add some paprika or other spices to give it an extra kick.

Baked Avocado Egg Cups

Another delicious and nutritious breakfast option is to bake eggs in avocado cups. The healthy fats from the avocado and the protein from the eggs will keep you full and satisfied until lunch.

Feta and Herb-Crusted Salmon

This Mediterranean-inspired dish is not only tasty but also easy to make. Simply arrange your salmon on a baking tray, top it with feta cheese and herbs, and bake it in the oven. Serve it with some steamed vegetables or a salad for a well-rounded breakfast.

Keto lunch ideas

If you're looking for some keto lunch ideas, you're in luck! There are plenty of options that are both delicious and satisfying. Here are some ideas to get you started:

• Chicken Alfredo Spaghetti Squash: A tasty low-carb option that combines the classic flavours of chicken Alfredo with spaghetti squash.
• Keto Beef Stroganoff: Comfort food at its finest! This dish swaps out the usual egg noodles for cauliflower rice, making it a keto-friendly treat.
• Feta & Herb-Crusted Salmon: Baking a whole salmon fillet topped with feta and herbs is an easy and elegant way to enjoy this nutritious fish.
• Cheesesteak Stuffed Peppers: A low-carb twist on the classic Philly cheesesteak, these peppers are filled with tender sirloin steak, mushrooms, onions, and melted cheese.
• Pizza-Style Stuffed Portobellos: These mushroom caps are stuffed with all the flavours of pizza and can be a fun and tasty keto lunch option.
• No-Cook Zucchini Noodle Salad: Perfect for a hot summer day, this salad requires no cooking and can be topped with shredded chicken or sausage for extra protein.
• Chicken Breast: Keep things simple with a chicken breast prepared in your favourite flavour profile—Thai, Italian, Mexican, Indian, or Greek. Don't forget to grill some asparagus on the side!
• Salmon Salad with Avocado: This salad is a great introduction to salmon for those who are new to it, and it's a tasty and nutritious keto option.
• Keto-Friendly Yogurt: Top some plain Greek yogurt with chia seeds, ground almonds, cinnamon, or berries for a quick and easy keto lunch.
• Egg Boats: Bake some eggs in avocado cups or your favourite vessel, such as a pepper or tomato, for a fun and tasty keto lunch.

Remember, when following a ketogenic diet, it's important to focus on high-fat, low-carb foods. So, feel free to get creative and experiment with different ingredients to find what works best for your taste buds and nutritional needs!

Keto dinner ideas

If you're looking for some keto dinner inspiration, look no further! Here are some delicious and keto-friendly dinner ideas to keep things interesting while sticking to your dietary needs:

• Chicken Alfredo Spaghetti Squash : A tasty low-carb option that will satisfy your pasta cravings without all the carbs.
• Keto Beef Stroganoff: Comfort food at its finest! This classic dish is made keto-friendly by swapping out the usual egg noodles for cauliflower rice.
• Feta & Herb-Crusted Salmon: A Mediterranean twist on salmon that's both tasty and easy to prepare. Simply bake salmon with feta and herb toppings for a delicious weeknight dinner.
• Garlicky Greek Chicken: A simple and satisfying twist on your regular weeknight chicken dinner. This dish is packed with flavour and pairs well with roasted zucchini and asparagus.
• Cheesesteak Stuffed Peppers: A low-carb version of the classic Philly cheesesteak. These peppers are filled with tender sirloin steak, mushrooms, onions, and a generous amount of cheese.
• Keto Chicken Parmesan: A keto-friendly twist on a classic comfort food. This version is coated in almond flour and Parmesan cheese, making it irresistibly crispy and delicious.
• Garlic Butter Meatballs with Zoodles: Craving pasta but want to stick to your keto diet? These garlic butter meatballs with zucchini noodles are the perfect solution. They're low-carb, gluten-free, and absolutely satisfying.
• Sheet-Pan Garlic Butter Salmon & Asparagus: This one-pan dish is ready in just 30 minutes! It's a quick and easy weeknight dinner option that's both tasty and healthy.
• Pizza-Style Stuffed Portobellos: These mushroom caps are stuffed with all the flavours of pizza without the carbs. They make a great light dinner option and are perfect for meal prep.
• Roasted Salmon Stuffed with Spinach, Feta, and Ricotta: A delicious and elegant dinner option. This wild-caught or responsibly-farmed fillet is stuffed with a creamy and tangy filling that's sure to impress.
• Pan-Seared Chilean Sea Bass with Caramelized Lemon Sauce: Indulge in this restaurant-worthy dish without compromising your keto diet. Serve it with riced cauliflower instead of pilaf for a truly keto-friendly meal.

Keto chicken recipes

Chicken is a versatile meat and a great source of protein on the keto diet. Here are some keto chicken recipes to try:

Keto Chicken Parm

Coat chicken breasts in almond flour and parmesan, and bake in the oven for a keto-friendly version of this classic dish.

Keto Fried Chicken

Use crushed pork rinds and parmesan instead of flour to bread your chicken for a low-carb version of fried chicken.

Garlicky Greek Chicken

A simple and satisfying dish that uses basic ingredients to transform chicken thighs into a flavoursome meal. Pair with roasted zucchini and asparagus, or other seasonal vegetables.

Keto Chicken Alfredo

A low-carb version of a classic, this recipe replaces pasta with spaghetti squash for a tasty and comforting meal.

Keto Crack Chicken

Chicken, bacon, two kinds of cheese, and ranch seasoning are baked together to make a comforting, low-carb meal.

Cheesy Jalapeno Keto Chicken

This one-pan meal is ready in under 30 minutes and loaded with flavour. Boneless, skinless chicken breasts are seasoned with cumin, chilli powder, garlic powder, salt, and pepper, then seared and covered in a creamy cheese sauce.

Chicken Cordon Bleu Bake

A popular keto recipe, this dish is cheesy and creamy.

Feta and Herb-Crusted Salmon

Arrange a whole salmon fillet on a baking tray, sprinkle with toppings, and bake for a simple, Mediterranean-inspired dish.

Chicken Thighs with Mushrooms

A quick, easy, and delicious dinner.

Keto vegetarian recipes

The ketogenic diet is a high-fat, low-carb diet that can be challenging for vegetarians due to the limited variety of food options. However, with some creativity and substitution, it is possible to create delicious and nutritious keto-friendly vegetarian meals. Here are some ideas to get you started:

• Cauliflower Pizza: Make a keto pizza crust using cauliflower rice, coconut flour, and flaxseed. Top it with parmesan, tomatoes, rocket, and olives for a flavourful and satisfying meal.
• Saag Paneer: This Indian dish is a well-loved vegetarian side that is rich in calcium and folate from the spinach. It is also gluten-free and keto-friendly.
• Keto Chocolate Cake: Indulge in a slice of chocolate cake while staying true to your keto diet. This recipe uses xylitol, almond flour, and cacao powder to keep the carbohydrate levels low.
• Scrambled Eggs with Basil, Spinach & Tomatoes: A quick and easy breakfast option. Forget the toast and serve your scrambled eggs with fresh tomatoes and spinach for a nutritious start to your day.
• Masala Frittata with Avocado Salsa: A spicy twist on a simple frittata. This dish is packed with flavour and is light and budget-friendly.
• Baked Feta with Tomatoes, Garlic, and Chilli: Enjoy this as part of a meze lunch or as an appetiser. Scoop it up with keto-friendly bread or warm pitta.
• Roasted Vegetable Soup with Halloumi 'Croutons': A simple and quick soup that is perfect for chilly days. The halloumi 'croutons' add a salty, crispy element.
• Broccoli Rice: Blitz broccoli into rice for a colourful and healthy alternative to regular rice. It's a quick-cook option that's perfect for busy weeknights.
• Omelette Wrap: Turn a one-egg omelette into a wrap by adding salsa. It's a low-carb alternative to a flatbread or sandwich and a great option for lunch or a snack.
• Keto Almond Bread: This bread replacement is made with nuts and seeds and is slightly wet, but you can dry the slices in the oven or toast them.
• Mushroom, Eggs, Kale, and Garlic: A tasty one-pan brunch that is comforting, healthy, fibre-rich, and gluten-free.
• Masala Omelette Muffins: These muffin-shaped bakes are perfect for a quick and easy lunch. Serve them with slaw, salad, or cooked vegetables.
• Tomato Salad with Ricotta, Broad Beans & Salsa Verde: A tricolore salad with a twist. It's perfect for a summer picnic, barbecue, or light lunch.
• Roast Aubergines with Yogurt & Harissa: A simple and tasty side or starter that is vegetarian and gluten-free.
• Stuffed & Grilled Vegetable Bites: Delicious vegetarian tapas bites filled with creamy ricotta, sundried tomatoes, and basil. They're perfect for a dinner party.
• Keto Cake with Sunflower Seed and Almond Flours: Enjoy this cake with a creamy yogurt frosting that's made with sunflower seed and almond flours.
• Spinach, Eggs, and Leeks: This breakfast will super-charge your morning. It provides energy from protein and fat, plus two of your 5-a-day.
• Roasted Cauliflower Steaks: Unlock the flavours of cauliflower with a red pepper, olive, and caper salsa, topped with almonds. It's a healthy and vegan option for lunch or supper.
• Keto Vanilla Ice Cream: Indulge in this easy keto dessert made with just four ingredients, including coconut milk and nut butter. Serve it with blueberry chia jam for an extra treat.
• Grilled Courgette & Halloumi Salad with Caper & Lemon Dressing: A flavourful salad that's perfect for summer. Dress the courgette and halloumi while they're still warm so they soak up all the flavours.
• Halloumi & Pepper Kebabs with Lemony Cabbage Salad: Halloumi is a great choice for meat-free skewers as it doesn't melt. These veggie bites are also budget-friendly.
• Low-Carb Keto Pancakes: Make these pancakes with almond flour or ground almonds. Serve them with blueberries and keto-friendly syrup for a delicious breakfast or brunch.
• Greek Salad: Whip up a fresh and colourful Greek salad in no time. It's perfect as a veggie main or as a side dish for grilled meats at a barbecue.
• Courgette & Halloumi Skewers: Marinade the halloumi with mint, lemon, and olive oil, then thread it onto kebab skewers with vegetables and chargrill.

Tips and Tricks:

• Cauliflower Rice: Cauliflower rice is a versatile ingredient that can be used in place of regular rice. Try it in curries, sushi, or as a base for Mexican dishes.
• Tofu: Get creative with tofu. It's a great source of protein and can be used in a variety of dishes, such as Thai curries, scrambles, or crumbles.
• Ingredients to Stock Up On: Chia seeds, hemp seeds, lupini beans, paneer, and keto bread or baking ingredients (almond flour, flax seeds, psyllium husks).
• Pinterest: A great source for keto recipe inspiration, especially for vegetarian and vegan options.

Frequently asked questions