Keto Meal Basics: What's On Your Plate?

The ketogenic diet is a high-fat, low-carbohydrate eating plan that has gained popularity in recent years. The diet typically includes foods such as butter, cheese, eggs, meat, nuts, oils, seafood, and seeds, while restricting fruits, vegetables, grains, potatoes, sweets, and other carbohydrate-rich foods. The goal of the keto diet is to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. This can lead to weight loss and improved health markers, but it may also have some negative side effects and is not suitable for everyone. A typical keto meal plan includes a variety of animal proteins, plant and animal fats, and non-starchy vegetables.

High-fat dairy

Dairy products are a great source of protein, fat, potassium, and calcium, and can be included in a keto diet. However, not all dairy products are created equal, and some are better suited for a keto diet than others. When it comes to high-fat dairy, there are several options that can be enjoyed as part of a keto meal plan. Here are some examples and key considerations:

Butter

Butter is a great source of fat and is typically welcomed in a keto diet. It has zero carbs and about 11 grams of fat per tablespoon. Grass-fed butter is recommended as it is higher in omega-3 fatty acids, which are essential for a healthy body and brain. Butter is very versatile and can be used for cooking, baking, or even as a spread.

Cheese

Cheese is another excellent high-fat dairy option for keto. Most cheeses are very low in carbs and high in fat, making them keto-friendly. Hard and aged cheeses like Swiss, cheddar, and parmesan are excellent choices as they have very low lactose content. Semi-hard cheeses like Swiss, as well as soft cheeses like brie, are also good options. Cheese is a tasty and filling addition to any keto meal and can be enjoyed in moderation.

Cream

Cream, including heavy cream and sour cream, is another high-fat dairy product that can be included in a keto diet. While it is lower in carbs than milk, it still contains some carbohydrates. Cream is a great way to add calories and fat to a keto meal plan, but it should be consumed in moderation due to its high-fat content.

Yogurt

When it comes to yogurt, plain, full-fat, and Greek yogurt are better options for keto. They tend to have lower lactose content and are thicker than other yogurts due to the straining process. Full-fat yogurt is also a good source of protein and is lower in lactose. However, it is important to read the labels and choose yogurts without added sugar, as sweetened yogurts can have high carb content.

Other Considerations

While high-fat dairy products can be a great addition to a keto diet, it is important to remember that not all dairy is created equal. Some dairy products, like milk, have a high lactose content and can affect blood glucose levels. Additionally, dairy products can be difficult for some people to digest, leading to stomach upset, bloating, and other issues. It is also important to be mindful of portion sizes and not overconsume high-fat dairy, as it can be easy to exceed calorie limits.

Meat and fish

When it comes to meat, you can eat beef, venison, pork, organ meats, and bison. For fish, good options include salmon, tuna, mackerel, anchovies, and sardines. These fish are all high in omega-3 fatty acids and vitamin D.

• Baked salmon with horseradish cream sauce and roasted Brussels sprouts
• Mediterranean roasted cod
• Baked keto fish Caprese
• Sesame-crusted tuna steaks with wasabi mayo and bok choy
• Shrimp burgers with lime and ginger
• Garlic butter shrimp and tomato sheet pan
• Keto shrimp and grits
• Portuguese octopus salad
• Shrimp skewers with chimichurri
• Parmesan-crusted keto fish with zoodles
• Hake fish in green sauce with asparagus
• Blackened fish lettuce tacos with Cajun remoulade
• Keto Thai fish curry and bok choy
• Salmon with cauliflower rice and spinach dip
• Lemony butter-baked salmon with salad and tzatziki
• Lemony butter-baked salmon with no-tato salad
• Lemony butter-baked salmon with cauliflower mash
• Lemony butter-baked salmon with creamed spinach
• Salmon salad with feta cheese and avocado dressing
• Sheet pan teriyaki salmon with vegetables
• White fish with herbs, coconut milk, lime, and tomatoes
• Pan-seared barramundi with lemon and cauliflower mash
• Salmon patties with feta cheese sauce
• Crisp-skin fish with asparagus
• Baked salmon and leek parcel
• Ginger and soy salmon en papillote
• Soy and butter salmon parcels
• One-pot coconut fish curry
• Cashew, chilli, and lime-crusted fish

Nuts and seeds

Pecans

Pecans are tree nuts with an excellent nutrient profile for keto. They are a high-fat, keto-friendly nut that may help reduce insulin levels. One ounce (28 grams) of pecans provides a total of 4 grams of carbohydrates. They are also a good source of calcium, magnesium, zinc, and selenium, as well as vitamins A, C, E, K, and some B vitamins. You can enjoy pecans as a snack, or crush them and use them as a crunchy, low-carb crust for fish or chicken.

Brazil Nuts

Brazil nuts are large tree nuts native to South America. They are low-carb nuts with a high-fat content, making them ideal for the keto diet. One ounce (28 grams) of Brazil nuts, or about six kernels, provides 3 grams of carbohydrates. They are also an excellent source of selenium, a trace mineral essential for reproduction and protein synthesis. However, due to their exceptionally high selenium content, it is recommended to limit consumption to one to three Brazil nuts a day. Brazil nuts can be enjoyed as a snack or paired with low-carb cheese and meat, or used in keto-friendly recipes.

Macadamia Nuts

Macadamia nuts are tree nuts native to Australia. They are very high in fat, making them perfect for the keto diet. One ounce (28 grams) of macadamia nuts, or about 10 to 12 kernels, contains 4 grams of carbohydrates. They also contain trace minerals like calcium, magnesium, zinc, and selenium, as well as vitamins such as thiamine, niacin, riboflavin, pantothenic acid, and B6. Macadamia nuts can be enjoyed raw or roasted as a snack, or added to desserts or baked goods. Macadamia nut flour, milk, and butter are also keto-friendly options.

Walnuts

Walnuts are versatile, high-fat, low-carb nuts used in various dishes. About 14 halves of walnuts, weighing around an ounce, provide 4 grams of carbohydrates. They are also a good source of calcium, iron, magnesium, selenium, zinc, and copper. Additionally, they contain vitamins A, C, D, E, and K, and B vitamins such as thiamine, riboflavin, niacin, pantothenic acid, folate, and B6. Walnuts can be added to keto-friendly desserts, enjoyed as a snack, or included in salads and other low-carb recipes.

Hazelnuts

Hazelnuts are delicious low-carb nuts that are often used in desserts. One ounce (28 grams) of hazelnuts, or about 21 whole kernels, provides 5 grams of carbohydrates. They are a good source of vitamin E, vitamin K, and minerals like calcium, magnesium, potassium, and manganese. They also contain vitamin A, vitamin C, thiamine, riboflavin, niacin, pantothenic acid, folate, and vitamin B6. Hazelnuts are often paired with chocolate, but for a keto-friendly option, they should be consumed with dark chocolate. Hazelnut flour is also a great, keto-friendly flour substitute.

Pine Nuts

Pine nuts are versatile and flavorful, making them a great addition to various recipes. They are ideal for a keto diet due to their low-carb and high-fat content. One ounce (28 grams) of pine nuts, or about 167 kernels, provides 4 grams of carbohydrates. They contain vitamins E and K, as well as minerals like magnesium, copper, iron, and zinc. They also provide vitamins A, C, thiamine, riboflavin, niacin, pantothenic acid, folate, and B6. Pine nuts can be eaten raw or roasted as a snack or added to sauces or other dishes.

Almonds

Almonds are versatile and widely available low-carb nuts. They are a healthy and tasty addition to a keto diet. One ounce (28 grams) of almonds contains 5 grams of carbohydrates, as well as healthy fats, vitamin E, minerals like magnesium and copper, and antioxidants. Almonds can be enjoyed raw or roasted as a snack, or added to keto-friendly recipes. Almond flour is a great substitute for high-carb flour, and almond milk or butter can also be included in a keto diet.

Chia Seeds

Chia seeds are tiny, firm seeds that are packed with healthy fibre and omega-3 fats. One ounce (28 grams) of chia seeds provides 12 grams of total carbohydrates. They are an excellent plant-based source of essential fats that offer powerful anti-inflammatory properties. Chia seeds can be used to make chia pudding by soaking them in liquid until they take on a jelly-like texture. They can also be added to smoothies, protein shakes, or keto cracker recipes.

Flax Seeds

Flax seeds are full of fibre and omega-3 fats. One ounce (28 grams) of flax seeds provides 9 grams of total carbohydrates. They have been studied for their potential beneficial effects on blood pressure and heart health. Flax seeds can be bought whole or ground and added to keto-friendly baked goods, soups, smoothies, and protein shakes. Flax milk is also available as a low-carb milk alternative.

Hemp Seeds

Hemp seeds, or hemp hearts, are the seeds of the Cannabis sativa plant. They are an excellent source of plant-based protein and healthy fats. One ounce (28 grams) of hemp seeds provides 2 grams of total carbohydrates. Research indicates that the unique proteins in hemp seeds may help reduce blood pressure. They are also high in linoleic acid, a type of fat that has been linked to potential protection against Alzheimer's and other neurodegenerative diseases. Hemp seeds can be used in a variety of keto-friendly recipes, such as a substitute for oatmeal or grits, a crunchy salad topping, or mixed into smoothies and protein shakes.

Pumpkin Seeds

Pumpkin seeds are a great source of protein, with 9 grams per 1/4 cup serving. They are also a good source of zinc, an essential mineral involved in immunity, protein synthesis, wound healing, DNA synthesis, and growth and development. Pumpkin seeds can be enjoyed raw or toasted and seasoned as a snack, or added to salads, keto-friendly baked goods, or keto crackers.

Non-starchy vegetables

The non-starchy vegetable group is large, and includes:

• Artichokes and artichoke hearts
• Cabbage (green, bok choy, Chinese, red)
• Peppers (all green types)
• Lettuces and greens such as spinach and kale
• Peppers (all red and orange types)
• Squash (cushaw, summer, crookneck, spaghetti)
• Beans, peas, and legumes such as green beans and snow peas
• Asparagus
• Broccoli
• Zucchini
• Cauliflower
• Celery
• Cucumber
• Mushrooms
• Avocado

These vegetables are extremely versatile and can be eaten raw, grilled, boiled, baked, or roasted. They can be used as a side dish, in salads, sandwiches, stir-fries, soups, and stews.

Condiments

• Mustard: Mustard is a naturally low-carb condiment, traditionally made from mustard seeds and vinegar, beer, or wine. Avoid honey mustard due to its added sugar. Some popular Keto-friendly mustards include yellow mustard, Dijon mustard, and spicy brown mustard.
• Liquid Aminos: Liquid aminos are a great substitute for soy sauce and tamari, especially for those who are gluten intolerant. Bragg Liquid Aminos is an umami-packed, gluten-free seasoning made from soybeans.
• Hot Sauce: Most hot sauces are keto-friendly as they are made with water, vinegar, and chile peppers. Some good options include Tabasco Original Red Sauce and Hoy Fong Sambal Oelek Chili Paste.
• Mayonnaise: Mayonnaise is a must-have Keto pantry item, with high fat, moderate protein, and low carb content. Primal Kitchen offers a range of low-carb options, including an avocado oil mayo made with avocado oil and organic eggs.
• Ranch Dressing: Yo Mama's American Ranch is a Keto-friendly ranch dressing with no dairy, sugar, gluten, or preservatives.
• Ketchup: Traditional store-bought ketchup is typically high in added sugar and corn syrup. However, some brands like Heinz offer no sugar added versions that are Keto-friendly.
• BBQ Sauce: Sweet Baby Ray's No Sugar Added Original Barbecue Sauce is a flavorful option for meat lovers following the Keto diet. It delivers on nutrition and flavor without the added sugar.
• Salad Dressings: Salad dressings can be a great condiment option on the Keto Diet. Maple Grove Farms offers a Sugar-Free Balsamic Vinaigrette that is low in carbs and added sugar.
• Steak Sauce: Primal Health's Keto Steak Sauce is a fresh take on a classic, with minimal sugar and clean ingredients. It's Paleo and Keto-friendly, pairing well with steak and ground beef.

Frequently asked questions