Keto Diet Staples: My Go-To Meals For Success

The ketogenic diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. On a keto diet, you cut back significantly on carbohydrates in order to burn fat for fuel. This can put your body into a metabolic state called ketosis, where your liver turns fat into small energy molecules called ketones, which your brain and other organs can use for energy.

The keto diet typically limits carbs to 20–50 grams per day. While some people on keto count their total carb intake, others count net carbs (total carbs minus fibre).

- Keto Fathead pizza

- Keto fried chicken with broccoli

- Keto bacon cheeseburger wraps

- Keto chicken and eggplant sheet-pan with tzatziki

- Keto butter burgers

- Keto chicken skillet with mushrooms and parmesan

- Keto jalapeño popper chaffles

- Keto lamb sliders with feta cheese dressing

- Keto chicken Provençale

- Keto seared salmon with creamy lemon sauce

- Keto bacon burger casserole

- Keto zucchini lasagna

- Keto sheet pan fajitas

- Lemon baked chicken thighs with cauliflower mash

- Keto cabbage noodle beef stroganoff

- Keto Philly cheesesteak soup

- Keto chilli salmon with tomato and asparagus

- Keto pulled pork with roasted tomato salad

- Indian keto chicken korma

- Keto Chinese pork stew with cabbage

- BLTA lettuce wraps

- Garlic steak bite salad with tarragon dressing

- Keto harvest pumpkin and sausage soup

- Keto roast beef and cheddar plate

- Keto chopped hoagie bowl

- Zucchini noodles with crab

- Rotisserie chicken with keto chilli béarnaise sauce

- Keto shrimp salad wraps

- Asparagus, egg and bacon salad

- Keto Tex-Mex casserole

Keto-friendly proteins

The ketogenic diet is a low-carb, high-fat diet that aims to put your body into a metabolic state called ketosis, where it burns stored fat for energy instead of carbohydrates. While on the keto diet, you'll want to fill your plate with foods that are high in fat, such as avocado, eggs, and meat.

Meat and Poultry

Meat and poultry are staple foods on the keto diet. They contain no carbs and are rich in B vitamins and several important minerals. They're also a great source of high-quality protein, which may help preserve muscle mass while on a very low-carb diet.

Fish and Shellfish

Fish and shellfish are very keto-friendly. Salmon and other fish are carb-free and rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and other fatty fish are also high in omega-3 fats, which have been associated with lower insulin levels and increased insulin sensitivity in people who are overweight or have obesity.

Eggs

Eggs are an extremely healthy protein source. Each large egg contains less than 1 gram of carbs and about 6 grams of protein, making them ideal for keto. In addition, eggs have been shown to trigger hormones that increase feelings of fullness. It's important to eat whole eggs rather than egg whites since most of an egg's nutrients are found in the yolk, including the antioxidants lutein and zeaxanthin, which protect eye health.

Dairy and Dairy Alternatives

There are hundreds of types of cheese, most of which are very low in carbs and high in fat, making them great for the keto diet. Cheese is high in saturated fat, but it hasn't been shown to increase your risk of heart disease. In fact, some studies suggest that it may help protect against this condition.

Plant-based Milk

Several varieties of plant-based milk are keto-friendly, including soy, almond, and coconut milk. You should choose unsweetened versions, as sweetened options have too much sugar to be considered appropriate for keto.

Unsweetened Coffee and Tea

Coffee and tea are healthy, carb-free drinks. They contain caffeine, which increases your metabolism and may help improve your physical performance, alertness, and mood. Coffee and tea drinkers have also been shown to have a significantly reduced risk of diabetes.

Dairy and alternatives

Dairy and dairy alternatives are a great way to add flavour and texture to your keto meals. Here are some keto-friendly options:

Cheese

There are hundreds of types of cheese, most of which are very low in carbs and high in fat, making them a great fit for the keto diet. Cheddar cheese, for example, provides 1 gram of carbs, 6 grams of protein, and a good amount of calcium per ounce. Cheese is also a great source of Conjugated Linoleic Acid (CLA), which has been linked to fat loss and improvements in body composition.

Greek Yogurt and Cottage Cheese

Plain Greek yogurt and cottage cheese are nutritious, high protein foods that can be eaten in moderation on keto. They have been shown to help decrease appetite and promote feelings of fullness.

Cream and Half-and-Half

Cream and half-and-half are very low in carbs and high in fat, making them ideal for keto. They are rich in CLA, which may promote fat loss. However, it is best to enjoy them in moderation, as they are high in saturated fat.

Unsweetened Plant-Based Milk

Unsweetened soy, almond, and coconut milk are keto-friendly. Sweetened options have too much sugar to be considered appropriate for keto. Avoid oat milk, even if it's unsweetened, as it is too high in carbs.

Butter and Ghee

Butter contains only trace amounts of carbs, and ghee is totally carb-free. Like other types of full-fat dairy, butter and ghee don't appear to be as harmful to health as previously thought.

Green leafy vegetables

Some of the best leafy greens for the keto diet include spinach, kale, and lettuce. Spinach, for example, is extremely low in carbs, with just 1 gram of net carbs per 100-gram serving. It can be eaten raw in salads, baked into chips, sautéed, or creamed. Research suggests that spinach may also help reduce DNA damage and protect heart and eye health. Kale, another nutrient-rich, low-carb option, can be turned into kale chips or added to your favourite dishes. It contains plenty of vitamins and beneficial compounds and has been shown to lower blood pressure and protect against type 2 diabetes and heart disease. Lettuce, with 2 grams of net carbs per 100-gram serving, is usually the main ingredient in salads, but it can also be sautéed or used in soups.

When preparing green leafy vegetables, it is beneficial to add fats like butter, olive oil, avocado oil, or ghee. This not only makes the vegetables taste better but also helps your body absorb the nutrients better. Additionally, fat slows down blood sugar spikes and aids in the absorption of fat-soluble vitamins.

So, go ahead and load up on those leafy greens! They are a delicious and nutritious way to stay on track with your keto diet.

High-fat veggies

Avocados and olives are high-fat veggies that are perfect for a keto diet. Technically, they are fruits, but they are unique among vegetables in that they are fairly high in fat and low in net carbs. Avocados are also a good source of immune-revving vitamin C, according to the National Institutes of Health Office of Dietary Supplements.

Asparagus is another keto-friendly veggie that is filling, highly nutritious, and very low in carbs. It also contains bone-building calcium, as well as other minerals such as potassium and magnesium, which have been linked to blood sugar regulation, per the National Institutes of Health Office of Dietary Supplements.

Cauliflower is a mild-flavoured and versatile keto veggie. It can be used as a base for staples like cauliflower rice and cauliflower mash.

Broccoli is another keto-friendly veggie that can be swapped for pasta, rice, or potatoes. It can be steamed, fried in butter, drizzled in cheese sauce, roasted with bacon, or baked au gratin.

Brussels sprouts are also keto-friendly and can be roasted until crispy or served in a creamy sauce.

Other plant-based foods

Nuts and seeds

Nuts and seeds are a great source of healthy fats and low-carb protein. Examples include almonds, walnuts, pecans, pistachios, cashews, macadamias, hazelnuts, peanuts, Brazil nuts, hemp seeds, chia seeds, pumpkin seeds, and pili nuts. Nut and seed butters, such as peanut butter, almond butter, and sunflower butter, are also good options.

Oils

Oils such as coconut oil, olive oil, avocado oil, and MCT oil are all suitable for a plant-based keto diet.

Non-starchy vegetables

Spinach, lettuce, cabbage, carrots, peppers, onions, broccoli, cauliflower, zucchini, Swiss chard, mushrooms, asparagus, celery, bok choy, broccoli rabe, cabbage, kale, Brussels sprouts, and various types of lettuce are all non-starchy vegetables that can be consumed in unlimited quantities.

Fruits

Fruits like strawberries, raspberries, blackberries, and grapefruit are lower in carbohydrates due to their high fibre content. It is best to limit blueberries as they are higher in carbs.

Dairy alternatives

Some dairy alternatives that are suitable for a plant-based keto diet include full-fat coconut milk, coconut cream, unsweetened coconut, coconut yogurt, vegan butter, cashew cheese, and vegan cream cheese.

Vegan protein sources

Tofu, tempeh, and seitan are good sources of low-carb protein. However, it is important to read the labels on faux-meat products as they may contain added sugar or unexpected sources of carbs.

Condiments and spices

Condiments such as nutritional yeast, fresh herbs, lemon juice, salt, pepper, and spices can be used to add flavour to your meals.

Alternative grains

Although grains are typically avoided on a keto diet, there are some alternative options that are lower in carbohydrates. These include cauliflower rice, konjac rice, zucchini noodles, and konjac noodles.

Frequently asked questions