Keto Meal Plans: What To Eat And How To Start

A keto diet is a low-carb, high-fat, and moderate-protein eating plan. The aim is to force the body to use fat for energy instead of glucose, which is known as ketosis. Meals and snacks on a keto diet should include eggs, poultry, fatty fish, meat, full-fat dairy, nuts, seeds, oils, avocados, and non-starchy vegetables. It is recommended to avoid foods rich in carbs, such as bread, sweets, sweetened beverages, pasta, grains, starchy vegetables, beans, legumes, and certain fruits. Keto-friendly beverages include water, sparkling water, unsweetened coffee, and unsweetened green tea. A keto diet may promote weight loss, improve glycemic control in people with type 2 diabetes, and have neuroprotective effects. However, it may also be challenging to maintain and can be high in saturated fat and low in fibre, vitamins, and minerals.

Keto breakfast ideas

A keto diet is a high-fat, moderate protein, and low-carb diet. It is designed to fuel the body with fat instead of carbohydrates. Typically, a keto-compliant day of eating contains 75% fat or higher, 20% protein, and 5% or fewer carbohydrates.

Keto breakfasts are no exception to the rule, so here are some ideas for a keto-friendly morning meal:

Eggs

Eggs are a staple of the keto diet, and for good reason. They are an excellent source of protein and healthy fats, which will keep you feeling full and satisfied. Try them scrambled, fried, or baked, and pair them with some non-starchy vegetables like spinach, mushrooms, or peppers. You can even make egg muffins or an omelette with cheese and vegetables for a more substantial meal.

Avocado

Avocado is another popular choice for keto breakfasts. This fruit is high in healthy fats and can be paired with almost any meal or snack. Try it on toast (using keto-friendly bread) with an over-easy egg, or stuffed with chicken or egg salad. You can also add it to a smoothie or cocoa mousse for a creamy, keto-friendly treat.

Meat and Fish

Meat and fatty fish are also good options for a keto breakfast. Try bacon, sausage, or smoked salmon with eggs, or make a breakfast casserole with sausage, eggs, and vegetables. If you're looking for something a little more portable, try making breakfast tacos by weaving bacon into a taco shell and filling it with eggs, cheese, and avocado.

Dairy

Full-fat dairy products like unsweetened yogurt, butter, and cream are also keto-friendly. Top your yogurt with berries, nuts, or keto granola, or enjoy it plain. You can also use heavy cream to add flavour to your coffee. Just be sure to check the labels, as some dairy products can contain added sugar or carbohydrates.

Nuts and Seeds

Nuts and seeds are a great way to add healthy fats and protein to your keto breakfast. Try almond flour keto waffles or pancakes, or make a trail mix with your favourite nuts and seeds. Nut butter is also a good option, just be sure to choose a variety without added sugar.

Low-Carb Vegetables

Non-starchy vegetables like greens, broccoli, tomatoes, mushrooms, and peppers are also a great addition to your keto breakfast. You can sauté them, roast them, or enjoy them raw. Just be mindful of your portion sizes, as even low-carb vegetables can add up in carbohydrates.

Keto lunch ideas

A ketogenic diet is a high-fat, low-carb diet. This diet may put your body into ketosis, causing it to use fat for energy and aiding weight loss.

Lunch Ideas

• Steak Salad with Dijon Vinaigrette: This salad is packed with flavour from punchy Gorgonzola, roasted tomatoes and red onion, and a shallot-Dijon dressing.
• French Omelette: Simple and elegant, a classic omelette is made with just a handful of basic ingredients and can be pulled together whenever hunger strikes.
• Bacon Ranch Chicken Bake: Bake a batch at the beginning of the week for several days of easy lunches.
• Loaded Summer Cauliflower Salad: This salad is packed with high-protein, low-carb favourites like bacon, hard-boiled eggs, cheddar cheese, and roasted cauliflower.
• Cheesesteak Roll-Ups: Tender beef is loaded with sautéed peppers and onions and melty Provolone for a filling lunch.
• Keto Bacon Cauliflower Mac 'N' Cheese: You can make this with pre-riced cauliflower, but chopping your own allows you to toss in some chunkier pieces.
• Keto-Friendly Flatbread: This flatbread can be adapted to serve as a pizza crust, chips, or breadsticks.
• Salsa-Braised Chicken with Avocado: This recipe is as easy as adding salsa verde to browned chicken thighs and topping with avocado slices.
• Chicken Pesto and Zucchini "Pasta": Pesto is easy to make and can be used in this chicken and zucchini noodles recipe for a tasty lunch.
• Pan-Fried Salmon: A keto-friendly go-to dish that is best paired with a keto-friendly side dish.
• Super Fluffy Omelet: To achieve the ultimate fluffy omelet, make sure to whisk the egg whites until they look like fluffy white clouds.
• Spinach Artichoke Spaghetti Squash: Spaghetti squash is mildly nutty but not overpowering in flavour. It also has a fun and stringy texture.
• Pesto Chicken Bake: This cheesy chicken bake is smothered in pesto and topped with fresh tomato slices. Pair it with a keto-friendly side dish like a bacon Brussels sprouts salad.
• Gourmet Rib Eye Steak: Eating gourmet cuts of meat is one of the perks of a keto-friendly nutritional plan.
• Pumpkin-Seed-Crusted Tofu with Poached Eggs: It's crunchy, nutty, and filled with protein. Remember to use a low-carb panko substitute, like almond meal or pork rinds.
• Vietnamese Shaking Beef: This scrumptious dish is called "shaking beef" because chefs shake their woks to ensure each cube of beef is cooked to perfection. Serve with cauliflower rice.
• Keto Caprese Avocado Bowls: Make sure to use a spoon, not a knife, to dig out the avocado pits!
• Chicken Cobb Salad: This airtight storage method lets you mix your cobb salad without making a mess.
• Cauliflower Pizza with Greek Yogurt Pesto & Grilled Veggies: This cauliflower crust gets the job done as a crunchy, filling base to eat loads of cheese.
• Low-Carb Gluten-Free Cheese Bread: Refrigerate for 30 minutes or longer, so the shape holds in the oven.
• Jerk Chicken Wings: Make a double batch of the dry ingredient mix to use as a quick rub on chicken later.
• Keto Breakfast Sandwiches: This sandwich replaces English muffins with eggs. You only need five more ingredients to complete the recipe.
• One-Pan Chicken Fajita: This recipe has protein, vegetables, and a killer seasoning mix. It's all cooked in a piece of parchment paper that keeps the flavour and mess in.
• Ginger Mushroom Shrimp Stir-Fry: This stir-fry provides the perfect sauce and base for a personalisable lunch.
• Bacon-Wrapped Brussels Sprouts: Roasting Brussels sprouts using fatty bacon makes them taste 100 times better.
• Buffalo Chicken Stuffed Peppers: A creative take on a familiar favourite with a kick of spice.
• Chipotle Lime Shrimp Bowls: A flavorful recipe that will put you on island time.
• Sheet Pan Greek Chicken and Veggies: Even tastier if you pretend you're eating it on a boat in Santorini.
• Spaghetti Squash Boats with Spicy Sausage: Spaghetti squash fits into a keto diet in moderation, so squash those cravings!
• Vegan Walnut Chili: The secret ingredient in this creative vegan chili recipe is dark chocolate.
• Smoked Salmon Roll-Ups: A grown-up Lunchables.
• Turkey Taco Lettuce Wraps: These lettuce wraps are super flavorful and can be customised however you like.
• Caprese Chicken Stuffed Peppers: These gorgeous stuffed peppers contain everything you love about Caprese chicken.
• Pizza Frittata: This frittata is loaded with marinara, shredded mozzarella, and sliced pepperoni for savory pizza flavour.
• Cauliflower Fried Rice: This spin on the classic recipe subs cauliflower for rice, while still crushing the flavour game.
• Bruschetta Chicken Stuffed Avocados: Avocados make the perfect snack bowls. Stuff them full of

Keto dinner ideas

A ketogenic diet is a high-fat, low-carb diet. This diet is very low in carbs, high in fat, and moderate in protein. The diet revolves around high-fat, low-carb food choices and limits highly processed foods and trans fats.

Keto snacks

No-Cook Keto Snacks:

• Nuts and seeds: Almonds, walnuts, macadamia nuts, pumpkin seeds, etc.
• Cheese: String cheese, Babybel, cheese slices.
• Avocado slices with a sprinkle of salt.
• Deli roll-ups: Roll turkey, ham, or roast beef with cheese.
• Veggie sticks with guacamole: Cucumber, bell peppers, or celery dipped in guac.
• Greek yogurt parfait: Mix Greek yogurt with berries, chia seeds, and a keto-friendly sweetener.
• Hard-boiled eggs: A quick protein option.
• Keto trail mix: Combine unsweetened coconut flakes, nuts, and dark chocolate chunks.
• Caprese skewers: Thread cherry tomatoes, mozzarella balls, and basil leaves onto toothpicks.
• Nut butter dippers: Celery or cucumber sticks with almond or peanut butter.
• Smoked salmon rolls: Roll smoked salmon with cream cheese and chives.
• Pickles and cheese cubes: A tangy and creamy combo.
• Seaweed snacking sheets: Crispy, salty, chip-like snacks.
• Celery with cream cheese: Cream cheese spread on celery sticks.

More Substantial Keto Snacks:

• Bacon-wrapped Brussels sprouts: Brussels sprouts roasted in fatty bacon.
• Keto breakfast sandwiches: Eggs used in place of English muffins.
• Taco cheese cups: Crunchy, cheesy, and easy to eat.
• Hot dog chips: Crunchy, snackable, and perfect for cookouts.
• Teriyaki salmon bites: Bite-sized and dangerously addictive!
• Cheeseburger eggs: Burgers and eggs, a match made in heaven.
• Bacon cheddar chips: Crunchy and indulgent.
• Sausage-wrapped soft-boiled egg (Scotch egg): A cozy blanket of sausage for your egg.
• Ham & cheese cucumber "sushi": Ham and cheese filling with cucumber for crunch and structure.
• Strawberry cream cheese bites: Your favorite bagel spread turned into sweet keto snack bites.
• Cheesy egg toast: Gooey, savory, and satisfying anytime.
• Keto Caprese avocado bowls: Avocados turned into edible bowls, stuffed with mozzarella, tomatoes, and basil.
• Lemon pepper baked wings: Wings doused in a zesty, buttery sauce.
• Broccoli cheddar frittata: A handy snack to keep in the fridge.
• Garlic and herb mashed cauliflower: A lower-carb alternative to mashed potatoes.
• Keto bacon cauliflower "mac" 'n' cheese: Cauliflower and bacon create a super indulgent, low-carb treat.
• Chicken bacon asparagus twists: Anything wrapped in bacon is a winner. Enjoy with an herb-filled yogurt dip.
• Parmesan cheese crisps: Cheesy, savory, and better than regular chips.
• 90-second keto bread: A delicious alternative to regular bread, perfect for sandwiches or as a snack.
• Baked buffalo wings: Crispy, golden, and easy to make.
• Vegetable peel chips: A snack that's good for you and the environment.
• Keto-friendly flatbread: Use as a base for pizza or cut into chips.
• Bacon cheddar deviled eggs: A classic snack with a tasty twist.
• Chicken Alfredo dip: A delicious dip to enjoy with low-carb chips.
• Jalapeño popper egg rolls: A more substantial snack with a bit of a carb hit.
• Coconut yogurt with fruit, nuts, seeds, or nut butter.
• Baked pimento cheese dip: A gooey, savory dip with a bit of texture.
• Almond butter, strawberry, honey, and mint-stuffed avocado: A unique, sweet and savory combo.
• Clean-out-the-fridge cheese and herb dip: Use any semi-firm cheeses and herbs you have on hand.
• Muffin tin deviled eggs: A fun twist on traditional deviled eggs.
• Pesto chicken low-carb broccoli Parmesan cups: Crispy, savory cups with a simple mix of ingredients.
• Everything bagel parm chips: Shredded Parmesan cheese with "Everything Bagel" seasoning.
• No-bake peanut butter coconut cookies: Crunchy peanut butter and shredded coconut flakes combine for a tasty treat.
• Cauliflower grilled cheese: Grated cauliflower and Parmesan cheese create a low-carb bread replacement.

Keto-Friendly Store-Bought Options:

• Nuts and seeds: Almonds, walnuts, pecans, sunflower seeds, etc.
• Cheese crisps: Crispy, savory, and keto-friendly.
• Beef jerky: A classic, protein-packed keto snack.
• Pork rinds: A crispy, crunchy alternative to chips.
• Nut butters: Almond butter, peanut butter, sunflower seed butter, etc.
• Seaweed snacks: Salty, crispy, and umami.
• Veggie and dip combo: Celery and cucumber with full-fat cream cheese or a low-carb dip.
• Keto bars: Sweet treats that are low in net carbs.
• Dark chocolate (70% cocoa or higher): A chocolatey indulgence without the sugar rush.
• Avocados: Creamy, satisfying, and loaded with healthy fats.
• Deli meats (preservative-free, low-sodium): Enjoy solo, with cream cheese, lettuce, or wrapped around pickles.

Keto drinks

When following a keto diet, it is important to stay hydrated by drinking plenty of fluids. The best drink for hydration is, of course, water. Whether it's plain or sparkling, water is the ultimate keto-friendly drink as it contains no calories, carbs, or additives.

Tea and Coffee

Tea and coffee are also great keto-friendly options, but be mindful of what you add to them. Avoid high-carb additions like milk, honey, or sugar. Instead, opt for suitable keto-friendly additions such as heavy whipping cream, unsweetened plant-based creamers, zero-calorie sweeteners, or sugar-free flavouring syrups.

Alcoholic Beverages

If you're looking for an alcoholic beverage, there are a few keto-friendly options to choose from. Hard liquors like vodka, whiskey, rum, and tequila are naturally carb-free. Beer is typically high in carbs, but there are some low-carb options available. When it comes to mixed drinks, be cautious as they often contain sugar from fruit juices or soda.

Other Options

Other keto-friendly drinks include:

• Sparkling water
• Unsweetened green tea
• Diet soda (although these may contain artificial sweeteners)
• Vegetable juices (but be mindful of the sugar content)
• Sports drinks (opt for those sweetened with stevia)
• Energy drinks (again, watch out for artificial sweeteners)

Remember, when choosing keto-friendly drinks, always check the nutrition label and aim for those with under 5 grams of carbs.

Frequently asked questions