Keto Diet Basics: A Simple Daily Meal Plan

The keto diet is a high-fat, low-carb, and moderate-protein diet. The diet aims to put your body in a metabolic state called ketosis, where it burns stored fat for energy instead of carbohydrates.

A typical keto meal plan includes:

- Breakfast: Scrambled eggs, omelets, yogurt, or chia seed pudding

- Lunch: Chicken, tuna, or salmon salad with avocado, or a bunless burger

- Dinner: Meat, poultry, or fish with low-carb vegetables and healthy fats like olive oil or avocado

- Snacks: Nuts, cheese, celery with nut butter, or keto smoothies

- Drinks: Water, coffee, tea, or nut milk

What to eat and what to avoid on keto

The ketogenic diet is a high-fat, low-carb diet. The diet aims to put your body into a metabolic state called ketosis, where it burns stored fat for energy instead of carbohydrates.

What to Eat on Keto:

• Meat: beef, pork, lamb, chicken, turkey, and game
• Seafood: fish and shellfish
• Eggs: pastured, organic, or conventional
• Full-fat dairy: unsweetened yoghurt, butter, cream, and full-fat cheese
• Nuts and seeds: macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts, and flaxseeds
• Nut butter: no-sugar-added peanut, almond, and cashew butters
• Healthy oils: olive oil, avocado oil, and sesame oil
• Avocados
• Non-starchy vegetables: greens, broccoli, tomatoes, mushrooms, peppers, and cauliflower
• Condiments: salt, pepper, vinegar, lemon juice, fresh herbs, and spices

What to Avoid on Keto:

• Bread and baked goods: white bread, whole wheat bread, crackers, cookies, doughnuts, and rolls
• Sweets and sugary foods: sugar, ice cream, candy, maple syrup, honey, and coconut sugar
• Sweetened beverages: soda, juice, sweetened tea, and sports drinks
• Pasta: spaghetti and noodles
• Grains and grain products: wheat, rice, oats, breakfast cereals, and tortillas
• Starchy vegetables: potatoes, sweet potatoes, butternut squash, corn, peas, and pumpkin
• Beans and legumes: black beans, chickpeas, lentils, and kidney beans
• Fruit: citrus, grapes, bananas, and pineapple
• High-carb sauces: barbecue sauce, ketchup, honey mustard, and sugary salad dressings
• Alcoholic beverages: beer and sugary mixed drinks

How to plan and prep keto meals

Planning and preparing keto meals can be challenging, but with a little know-how, it can be easy to stick to this high-fat, low-carb eating plan. Here are some tips to help you plan and prep keto meals:

Understand the Basics of the Keto Diet

Know what you can and cannot eat on the keto diet. This diet typically comprises 5–10% carbohydrates, 20–30% protein, and 60–70% fat. Focus on eating more healthy fats, moderate amounts of protein, and fewer carbs.

Stock Up on Keto-Friendly Foods

Fill your kitchen with keto-approved foods like meat, poultry, fish, eggs, full-fat dairy, nuts, seeds, non-starchy vegetables, and healthy oils like olive oil and avocado oil.

Plan Your Meals

Take some time to plan your meals for the week ahead. This will help you stay on track and ensure you're getting a good balance of nutrients. There are plenty of keto meal plans and recipes available online to give you some ideas.

Cook in Batches

Cooking in batches can save you time and effort during the week. Prepare double portions for dinner and refrigerate or freeze the leftovers for another day. This way, you always have a keto-friendly meal ready to go.

Keep it Simple

You don't have to cook every meal from scratch. Opt for simple, no-cook meals like deli meats, cheeses, and veggies, or ready-to-eat entrées like rotisserie chicken.

Stay Organized

Get organized by taking inventory of the ingredients you already have and making a grocery list for the items you need. This will save you time and money at the store.

Prep Ahead

Maximize your time in the kitchen by prepping ingredients ahead of time. Chop vegetables, cook large batches of meat, and portion out your meals for the week.

Stay Hydrated

Drink plenty of water throughout the day. Keto diets have a diuretic effect, so it's important to stay hydrated to avoid constipation, dizziness, and sugar cravings.

Supplement with Electrolytes

Add extra salt to your meals and consider drinking bone broth to ensure you're getting enough electrolytes, especially during the initial "keto flu" phase.

Consult a Professional

If you're new to keto, consider consulting a doctor or dietitian to ensure you're getting proper nutrition and avoiding potential deficiencies.

Remember, planning and prepping keto meals is all about keeping things simple and organized. Stock up on keto-friendly foods, plan your meals, cook in batches, and always stay hydrated!

What to drink on keto

When following a keto diet, it is important to stay hydrated by drinking plenty of fluids. Water is the best choice for hydration and should be consumed throughout the day. Other keto-friendly beverage options include:

• Sparkling water, which can be flavoured with a slice of lemon or lime, or other keto-friendly fruits.
• Unsweetened coffee, which can be flavoured with heavy cream.
• Unsweetened tea, such as black tea, green tea, or herbal tea. Tea is carb- and calorie-free, and full of antioxidants.
• Bone broth, which is comforting and warming.
• Nut milks, such as almond or coconut milk, but only the unsweetened versions.
• Kombucha, a gut-friendly fermented tea, but in moderation as it contains sugar.
• Alcohol, in moderation, such as pure spirits like vodka, rum, whiskey, and tequila, which are carb-free; dry wines, which have around 2 grams of net carbs per serving; or low-carb hard seltzers.

Keto-friendly snacks

When following a keto diet, it's important to stick to foods that are high in protein and fat, but this can make snacking a little more complicated as most popular snack foods are heavy in carbs. However, there are still plenty of delicious keto-friendly snacks that are packed with nutrients and will keep you full until your next meal. Here are some ideas for keto-friendly snacks:

• Mini frittatas or egg muffins are a great keto-friendly snack that is easy to prepare and fully customizable. You can add ingredients like spinach, mushrooms, tomatoes, and cheese, which are all very low in carbs.
• Caprese salad skewers: Alternate fresh mozzarella cheese, basil leaves, and cherry tomatoes onto skewers. You can eat it plain or mix a little balsamic vinegar and olive oil for dipping.
• Caesar salad bites: Make individual cups by heating small portions of grated Parmesan cheese on a parchment-lined baking pan. Once cooled, place each portion over the bottom side of a mini muffin pan, lightly pressing the cheese into the shape of the muffin cups. Fill the cups with greens and your favorite dressing, and top with roasted pumpkin seeds or pistachios, and/or chopped chicken or smoked salmon.
• Cajun-style shrimp and bell pepper kebabs: Place Cajun-style seasoned shrimp on skewers, alternating with thick slices of fresh bell pepper. Bake or grill the kebabs until the shrimp is fully cooked and the peppers are tender.
• Veggie sticks with nut butter: Pair fresh or lightly cooked vegetables like carrots, celery, or broccoli with your favorite nut butter.
• Salmon salad celery boats: Combine cooked salmon and mayonnaise, and add fresh herbs, spices, garlic, or lemon. Serve the salmon salad stuffed into fresh celery stalks.
• Keto sushi rolls: Use nori seaweed sheets and uniformly chopped veggies and fish for filling. You can use raw, sushi-grade fish, smoked fish, or no fish at all, and add veggies like avocado, bell pepper, and cucumber. To boost the fat content, add cream cheese or serve with a spicy peanut sauce (without added sweetener).
• Collard green sandwich wraps: Blanch collard greens and fill them with items like sliced turkey, cheese, avocado, or hummus.
• Avocado egg salad: Combine diced, hard-boiled eggs, mashed avocado, minced red onion, and a bit of salt and pepper. Serve on thick slices of cucumber and radish.
• Veggie sticks with guacamole: Mash a ripe avocado and combine with lime juice, diced red onion, and salt and pepper. Fresh jalapeño is also an excellent addition. You can buy pre-made guacamole or make your own and eat it with sweet bell peppers, red radishes, celery, or broccoli for dipping.
• Bone broth: Commercially prepared bone broths can contain up to 10 grams of protein per cup. You can make your own or buy it and add coconut oil, butter, or ghee for more fat content.
• Keto-friendly smoothies: Use coconut, avocado, and nut butter as a base and add small amounts of low-carb fruits like berries, lime, or lemon, as well as nutrient-dense veggies like spinach, cucumber, kale, or jicama.
• Mixed nuts: A 1/4 cup of mixed nuts provides approximately 15 grams of fat, 6 grams of protein, 6 grams of carbs, and 2 grams of fiber. Just be sure to check the label if you're buying pre-packaged nuts for any added ingredients.
• Fermented vegetables: Fermented foods that contain beneficial bacteria are linked with healthy digestive function and a reduced risk of diabetes and heart disease. Fermented veggies like pickles can be purchased or made at home.
• Olives: Olives are praised for their rich supply of heart-healthy fats and other health-promoting plant compounds. A 3.5-ounce serving of olives provides roughly 145 calories, 15 grams of fat, and 4 grams of carbs, almost all of which come from fiber. You can stuff them with feta or gorgonzola cheese for extra fat.
• "Fat bombs": Fat bombs are low-carb, dessert-style energy bites often made using coconut oil, nut butter, avocado, or cream cheese as the base, with other ingredients added for flavor.
• Buffalo cauliflower bites: Toss chopped cauliflower with buffalo sauce and melted butter and roast in the oven or an air fryer. Serve with carrot sticks and ranch or blue cheese dressing.
• Flax crackers with cheese: Ground flax seeds are loaded with fiber and omega-3 fats, and they make a great base for keto-friendly crackers. Pair them with sliced cheese.
• Yogurt: Coconut yogurt and full-fat, unsweetened Greek yogurt can fit into a ketogenic diet.
• Stuffed mushrooms: Stuff button mushroom caps with herbed cream cheese or ground sausage, or turn portobello mushroom caps into mini Margherita pizzas by stuffing them with tomato sauce, mozzarella cheese, and fresh basil and baking until tender.
• Meatball sliders: Mix your favorite ground meat with eggs, garlic, herbs, and Parmesan cheese, shape into balls, and bake. Place the meatballs in lettuce "buns" and serve with a tomato-garlic aioli for dipping.
• Dill pickle wraps: Wrap dill pickles and cream cheese with a slice or two of your choice of deli meat, such as ham, turkey, or roast beef.
• Raspberries with cottage cheese: Raspberries can be enjoyed in moderation as part of a ketogenic diet. Add them to cottage cheese to boost your intake of fat and protein.
• Zucchini chips: Toss thinly sliced zucchini with olive oil, salt, and pepper and bake or cook in an air fryer until crispy.
• Deviled eggs with cream cheese: Mix a scoop of cream cheese into your next batch of deviled eggs to dial up the flavor and fat content.
• Homemade fruit leather: Blend your choice of low-carb berries and spread the mixture onto a baking tray. Cook at a low temperature until it’s completely dehydrated.
• Cauliflower hummus with veggies: Regular hummus is challenging to fit into a ketogenic diet, but cauliflower hummus is a low-carb alternative. Blend roasted cauliflower with ingredients like olive oil, tahini, lemon juice, and garlic, and use it as a dip for celery sticks, carrots, or cucumbers, or slather it onto homemade roll-ups.
• Stuffed mini bell peppers: Slice mini bell peppers in half lengthwise, remove the seeds, and fill with a scoop of cream cheese and some seasoning. You can also pop them into the oven and bake for 10–15 minutes.
• Keto granola bars: Making your own granola bars at home can significantly reduce the carb content. Try a recipe that includes ingredients like unsweetened coconut flakes, nuts, seeds, and sugar alternatives like monk fruit.

Eating keto on a budget

The keto diet is a high-fat, low-carb, moderate-protein diet that can be challenging to follow on a budget. However, with careful planning and smart shopping, it is possible to eat keto without breaking the bank. Here are some tips to help you eat keto on a budget:

Create a Keto Budgeting Plan

Make a weekly meal plan and stick to it. Find keto meals that can be made in bulk, and create a shopping list based on the recipe ingredients. This will help you stay within your budget and ensure you get the desired weight loss and health results.

Take Advantage of Savings and Discounts

Look for coupons, offers, and discounts when shopping for keto foods. Shop at wholesale clubs or online for cheaper keto essentials. Buy in bulk when there are sales or promotions, and cook and freeze meals in bulk to save time and money.

Choose Affordable Keto-Friendly Foods

Some budget-friendly keto foods include eggs, ground beef, and butter. Buying a whole chicken is usually cheaper than buying individual chicken breasts. Opt for cheaper cuts of meat and cook them in bulk. You can also save money by choosing frozen or canned seafood options.

Make Your Own Keto Meals and Snacks

Cooking at home is generally cheaper than eating out or buying pre-made keto meals. Make your own keto-friendly condiments, sauces, and snacks instead of buying expensive store-bought options that may contain hidden carbs or unhealthy ingredients.

Avoid Unnecessary Expenses

Avoid buying snacks, desserts, and pre-made drinks, as these can be expensive and may slow down your weight loss progress. Drink water instead of coffee, tea, or soda to save money and stay hydrated. Plan your meals carefully to avoid food waste, and only buy what you know you will eat.

Sample Keto Meals on a Budget

Monday:

• Breakfast: Egg muffins with cheddar cheese, spinach, and sun-dried tomatoes
• Lunch: Spiced cauliflower soup with bacon pieces
• Dinner: Garlic butter shrimp with zucchini noodles

Tuesday:

• Breakfast: Scrambled eggs with sauteed greens and pumpkin seeds
• Lunch: Chicken mayonnaise salad with cucumber, avocado, tomato, almonds, and onion
• Dinner: Beef stew with mushrooms, onions, celery, and beef broth

Wednesday:

• Breakfast: Omelet with mushrooms, broccoli, and peppers
• Lunch: Avocado and egg salad with onion and spices served in lettuce cups
• Dinner: Cajun spiced chicken breast with cauliflower rice and Brussels sprout salad

Thursday:

• Breakfast: Eggs fried in butter with avocado and blackberries
• Lunch: Grilled salmon with mixed green salad and tomato
• Dinner: Chicken breast with cauliflower mash and green beans

Friday:

• Breakfast: Scrambled eggs with jalapenos, green onions, tomatoes, and sunflower seeds
• Lunch: Tuna salad with tomatoes, avocado, and macadamia nuts
• Dinner: Pork chops with non-starchy vegetables

Saturday:

• Breakfast: Yogurt with keto-friendly granola
• Lunch: Grass-fed beef burger with guacamole, tomato, and kale salad
• Dinner: Stir-fried chicken with broccoli, mushrooms, peppers, and homemade satay sauce

Sunday:

• Breakfast: Egg and vegetable muffin
• Lunch: Vegetarian keto meal (e.g. tofu-based dish)
• Dinner: Keto-friendly soup (e.g. broccoli cheese soup)

Frequently asked questions