Keto Daily Meal Plan: A Guide To Your Meals

The ketogenic diet, or keto, is a low-carb, high-fat diet that has become popular for weight loss and health improvements. The diet aims to put the body into a metabolic state called ketosis, where it burns stored fat for energy instead of carbohydrates. This can be achieved by limiting net carbs to around 20-50 grams per day, while increasing fat intake. A typical keto meal plan includes meals such as scrambled eggs, chicken salad, and salmon with spinach. Snacks such as nuts, cheese, and celery with nut butter are also allowed. It is important to note that the keto diet is not suitable for everyone and should be done under medical supervision.

Keto breakfast ideas: egg white omelette bites, keto-friendly yoghurt, egg boats, natural savoury turkey breakfast sausage patties

A keto diet is a low-carb, high-fat, and moderate-protein eating plan. The idea is to reduce the number of carbs you eat, forcing your body to rely on fats for energy instead of glucose. This process is called ketosis.

Egg White Omelette Bites

For a grab-and-go breakfast option, try making some egg white omelette bites. Simply whisk some egg whites with your favourite vegetables and cheese, and pour the mixture into a mini muffin tin. Pop them in the oven and bake until they're cooked through.

Keto-Friendly Yoghurt

When choosing a yoghurt for a keto diet, opt for natural yoghurt as it tends to have a lower carbohydrate content. A 200g tub of 3% fat natural yoghurt typically contains around 10.8g of carbohydrates, which fits within the keto diet's daily carb limit.

Egg Boats

For a fun and tasty breakfast, egg boats are a great option. Half a bell pepper acts as a boat for your egg, and you can add cheese, salt, and pepper to taste. Simply bake the pepper until soft, crack an egg into it, and bake again until the egg is cooked. You can use red, yellow, orange, or green bell peppers for variety.

Natural Savoury Turkey Breakfast Sausage Patties

For a savoury breakfast option, try making your own turkey sausage patties. Ground turkey combined with spices like salt, black pepper, paprika, sage, thyme, and cayenne pepper creates a tasty breakfast sausage that's low-carb and high-protein. Form the mixture into patties, cook them in a skillet, and serve immediately.

Remember, when following a keto diet, it's important to monitor your carbohydrate intake and choose keto-friendly foods to reach and maintain a state of ketosis.

Keto lunch ideas: salmon salad with avocado, leftover chicken breast, pizza-style stuffed portobellos, lettuce wrap sandwich with romaine, turkey, cheese, tomato and mayo

The keto diet is a high-fat, low-carb diet that can help with weight loss and improve health. Here are some delicious keto lunch ideas with detailed recipes and instructions:

Salmon Salad with Avocado

This salad is not only delicious but also filling and nutritious. The key ingredient is smoked salmon, which is packed with healthy fats and protein. The avocado slices and red onion add a nice crunch and freshness to the salad. The dressing is a perfect combination of sweet and pungent, made with olive oil, white wine vinegar, Dijon mustard, and erythritol. Simply toss the spring mix with the dressing, add the onion, and top with the salmon and avocado. This recipe yields two servings, each containing 399 calories, 31.4g fat, 5.6g net carbs, and 19g protein.

Leftover Chicken Breast

Chicken is a versatile protein that can be used in various keto recipes. One option is to make a chicken bacon ranch casserole, which is a creamy, cheesy, and low-carb dish. Simply combine cooked chicken, bacon, ranch dressing, garlic, and shredded cheese with either broccoli or spinach. You can also add in some extra veggies like bell peppers, onions, or mushrooms. Bake in the oven until hot and bubbly, and you have a delicious and comforting keto-friendly meal.

Pizza-Style Stuffed Portobellos

Portobello mushrooms make a great keto-friendly pizza base. Simply remove the gills, spray with olive oil, and sprinkle with salt. Top each mushroom with pizza sauce, shredded mozzarella cheese, and pepperoni or other desired toppings. Bake in the oven until the cheese is bubbly and enjoy! You can also get creative with different topping combinations, such as a meat lover's pizza or a veggie lover's pizza.

Lettuce Wrap Sandwich with Romaine, Turkey, Cheese, Tomato, and Mayo

This is a refreshing and healthy lunch option. Use iceberg or romaine lettuce as the wrap and fill it with deli meat (such as turkey or chicken breast), veggies (such as bell peppers, onions, cucumber, or tomato), and your choice of spread (such as mustard, mayo, cream cheese, or guacamole). You can also add in some avocado for extra creaminess. This lettuce wrap sandwich is not only tasty but also gluten-free and can be made in just a few minutes.

Keto dinner ideas: herbed prime rib roast, chicken breast, roasted salmon stuffed with spinach, feta and ricotta, pan-seared Chilean sea bass with caramelized lemon sauce

A ketogenic diet is a high-fat, low-carb diet that can help with weight loss and improve health. Here are some keto dinner ideas with detailed recipes and instructions for each:

Herbed Prime Rib Roast

This recipe for a prime rib roast is perfect for a keto Christmas dinner or any special occasion. The roast is seasoned with a spice rub of salt, oregano, basil, thyme, and rosemary and cooked to perfection. The keto side dishes that accompany the roast include twice-baked and mashed cauliflower, Brussels sprouts with crispy bacon, and roasted vegetables.

Ingredients:

• 5.5 lbs boneless rib roast
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 1 teaspoon dried rosemary
• Salt and pepper to taste

Instructions:

• Mix the spices and rub them all over the roast. Wrap it in plastic wrap and refrigerate overnight.
• Take the roast out 30 minutes before roasting to bring it to room temperature. Preheat the oven to 450 degrees F.
• Place the roast on a rack set on a baking sheet or roaster pan.
• Roast for 15 minutes, then lower the temperature to 325 degrees F and cook for an additional 2 hours and 1 minute.
• Remove the roast from the oven when the internal temperature reaches 135 degrees F. Tent it with foil and let it rest for 15 minutes before carving.

Chicken Breast

There are several keto-friendly chicken breast recipes that can be prepared in 30 minutes or less. Here are some ideas:

• Cream Cheese Spinach Stuffed Chicken Breast: Chicken breasts are stuffed with a creamy mixture of spinach, parmesan, mozzarella, and cream cheese, then pan-seared to perfection.
• Grilled Chicken with Avocado Salsa: Cilantro lime grilled chicken topped with fresh avocado salsa.
• Foil Pack Cajun Chicken and Veggies: Chicken and veggies flavored with Cajun seasoning, garlic, and olive oil.
• Keto Crispy Parmesan Crusted Chicken: Light and crispy on the outside, tender on the inside, and made in under 10 minutes!

Roasted Salmon Stuffed with Spinach, Feta, and Ricotta

This elegant and tasty keto-friendly dish is easy to make and can be prepared ahead of time and frozen. The salmon is stuffed with a mixture of spinach, ricotta, feta, dill, lemon zest, green onions, and garlic powder, then baked in the oven.

Ingredients:

• 1.5 lbs skinless boneless salmon fillet
• 8 cups baby spinach, packed
• 1/4 cup chopped onion
• 1 tablespoon olive oil
• 1 cup ricotta, drained
• 1/3 cup feta, drained
• 2 tablespoons fresh dill, chopped
• 2 teaspoons lemon zest
• 1 green onion, sliced
• 1 teaspoon garlic powder
• Salt and pepper to taste

Instructions:

• Season the salmon with salt and pepper. If you have a thick piece of salmon, you may want to butterfly it for easier rolling.
• In a large pan, saute the onion in olive oil until soft. Add the spinach and cook until wilted and the water has cooked off. Remove from heat.
• In a bowl, mix together the ricotta, feta, dill, lemon zest, green onion, and garlic powder. Add the cooked spinach and season with salt and pepper to taste. Mix in an egg until well combined.
• Spread the mixture over the salmon and roll it up tightly, starting from one of the short sides. Wrap it in parchment paper and freeze for 1 hour to firm up.
• Preheat the oven to 400 F. Unwrap the salmon roll and slice it into 6 servings, securing each with a toothpick.
• Place the pinwheels on a baking sheet and cook for 15-20 minutes, until cooked through.

Pan-Seared Chilean Sea Bass with Caramelized Lemon Sauce

This is a quick and easy keto-friendly recipe that can be made in just 20 minutes. The sea bass is seasoned with salt, pepper, and oregano, then pan-seared to perfection. It is served with a simple lemon herb butter sauce that takes the dish to the next level.

Ingredients:

• 2 filets Chilean sea bass (about 5-6 ounces each)
• 1 teaspoon ground pepper
• 3 tablespoons butter or ghee, divided
• 1 teaspoon minced garlic
• Parsley for garnish
• Salt to taste

Instructions:

• Pat the sea bass dry with paper towels and season both sides with salt and pepper.
• In a large skillet over medium heat, add 1 tablespoon of butter. Once melted, place the fish skin-side down in the skillet.
• In a separate dish, melt the remaining 2 tablespoons of butter and stir in the minced garlic and oregano.
• After 5 minutes, flip the fish and pour the butter herb sauce over it. Add sliced lemons to the skillet.
• Cook for another 5 minutes or until the fish is flaky.
• Remove from the pan, garnish with sauce and fresh parsley, and serve.

Keto snacks: celery, cucumber and carrots with chipotle dipping sauce, blistered shishito peppers, cauliflower sandwich thins, parmesan crisps

A ketogenic diet is a high-fat, low-carb diet that can promote weight loss and provide other health benefits. When following a ketogenic diet, meals and snacks should be centred around eggs, poultry, fatty fish, meat, full-fat dairy, nuts, seeds, oils rich in healthy fats, avocados, and non-starchy vegetables.

Celery, Cucumber, and Carrots with Chipotle Dipping Sauce

This keto-friendly snack can be made by pairing raw vegetables like celery, cucumber, and carrots with a dipping sauce. A keto-friendly dipping sauce can be made by mixing mayonnaise, sour cream, dried dill, seasoning salt, dried minced onion, ground pepper, and dried parsley. This dipping sauce should be made ahead of time and refrigerated overnight to allow the flavours to combine and the minced onion to soften.

Blistered Shishito Peppers

Shishito peppers are small, sweet peppers that are keto-friendly and can be easily cooked at home. To make blistered shishito peppers, wash the peppers and poke holes in them to prevent them from blowing up during cooking. Then, sauté the peppers in oil until they blister. Sprinkle with salt and dill, and serve as an appetizer or side dish.

Cauliflower Sandwich Thins

Cauliflower sandwich thins are a keto-friendly alternative to bread, made from cauliflower, eggs, parmesan cheese, and nutritional yeast. To make your own cauliflower sandwich thins, combine riced cauliflower, blanched almond flour, and your favourite herbs and spices. Shape the mixture into rounds and bake in the oven until golden brown. These sandwich thins can be used for sandwiches, tacos, or as a substitute for hot dog buns or pizza crusts.

Parmesan Crisps

These parmesan crisps are a crunchy, keto-friendly snack that can be made with just one ingredient—parmesan cheese! To make parmesan crisps, grate the cheese and place heaping tablespoons of shredded cheese on a lined baking sheet. Bake in the oven until golden brown, and enjoy as a snack or use as a substitute for croutons or tortilla chips.

Keto drinks: water, coffee, tea, broth, bone broth, almond milk, kombucha, vodka or tequila mixed with soda water

Keto-Friendly Drinks

Water

Water is the best option for hydration and should be your primary source of hydration. It is beneficial for digestion, fighting fatigue and cravings, and keeping your body functioning properly.

Coffee

Coffee is keto-friendly, whether caffeinated or decaffeinated. Drinking it black is completely calorie-free, but adding heavy cream can boost its healthy fat content.

Tea

Tea is another great choice, as it's carb- and calorie-free, as long as you don't add sugar or another sweetener. Rich in health-promoting antioxidant flavonoids, tea may also improve blood vessel functioning to help maintain a healthy heart.

Broth

Broth is a keto-friendly option that can be comforting and warming. It has no carbs and is rich in protein.

Bone Broth

Bone broth is another keto-friendly option. It may help maintain a healthy gut, restore collagen, and support a strong immune system.

Almond Milk

Almond milk is a keto-friendly non-dairy milk option, but be sure to choose the unsweetened variety.

Kombucha

Kombucha is a fermented tea that can be an acceptable alternative to soda, but it should be consumed in moderation due to its sugar content. Look for brands with low sugar and carb content.

Vodka or Tequila Mixed with Soda Water

Alcoholic beverages like vodka or tequila mixed with soda water are acceptable on the keto diet in moderation. These spirits have zero grams of carbs per serving, but be sure to avoid mixers with added sugars.

Frequently asked questions