Keto Diet Basics: A Typical Meal Plan Explained

A keto meal plan is a high-fat, low-carbohydrate, and moderate-protein diet. The aim is to put your body into a metabolic state called ketosis, where it burns stored fat as a source of energy instead of carbohydrates.

A typical keto meal plan includes meals that contain under 50 grams of total carbs or about 30 grams of net carbs per day. Net carbs are calculated by subtracting fibre from the total carbs. Fibre is an important part of a keto diet as it protects gut bacteria, improves digestive function, and prevents constipation.

Meals on a keto diet are typically composed of animal proteins and plant and animal fats, with non-starchy vegetables. Examples of foods included in a keto meal plan are:

- Meat: beef, pork, lamb, chicken, turkey

- Seafood: salmon, tuna, shrimp

- Eggs

- Dairy: unsweetened yoghurt, butter, cream, full-fat cheese

- Nuts and seeds: macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts

- Oils: olive oil, avocado oil, sesame oil

- Non-starchy vegetables: greens, broccoli, tomatoes, mushrooms, peppers

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

Breakfast Ideas: Egg White Omelette Bites, Keto-Friendly Yogurt, Egg Boats, and Natural Savoury Turkey Sausage Patties

Egg White Omelette Bites

To make keto-friendly egg white omelette bites, separate two to three eggs, whisking the whites in one bowl and putting the yolks to the side in another (you won't need the yolks for this recipe). Add a dash of milk or cream, salt, and pepper to the egg whites and whisk until combined. Chop up some vegetables, such as spinach, bell peppers, onions, or mushrooms, and mix them into the egg whites. Grease a muffin tin and pour the egg mixture into each mould, filling them about halfway. Bake in the oven at 350°F for 15-20 minutes, or until the egg bites are fluffy and golden.

Keto-Friendly Yogurt

When choosing a yogurt for a keto diet, opt for natural, plain, or Greek yogurt, as these typically have lower carbohydrate content. Check the nutrition label to ensure that the carbohydrate content is low enough to keep your body in ketosis. Some brands of yogurt will be more keto-friendly than others, so it's worth comparing a few options. You can add some toppings to your yogurt, such as a handful of berries, nuts, or seeds, but be mindful of the portion size and the amount of carbohydrates in these toppings.

Egg Boats

Egg boats are a fun and tasty keto-friendly breakfast option. You can make egg boats with bell peppers or avocados. To make bell pepper egg boats, first preheat your oven to 425°F. Chop bell peppers in half and place them cut-side up on a baking tray lined with parchment paper. Sprinkle with salt and drizzle with olive oil, then bake until soft (about 10-15 minutes). Remove from the oven and fill each pepper with shredded cheese, then crack an egg into each one. Sprinkle with salt and ground pepper, then bake until the eggs are cooked (about 15-20 minutes).

To make avocado egg boats, first preheat your oven to 400°F. Cut avocados in half and remove the stones. Scoop out a tablespoon or more of the avocado flesh to create a larger hole for the egg. To prevent the avocado halves from rolling, position them against each other or use a small ramekin to support them. Crack an egg into the pit of each avocado half and sprinkle with salt and pepper (and any other desired seasonings). Bake for 12-15 minutes, or until the egg whites are set but the yolks are still a bit runny. You can add other toppings or condiments after baking, such as crispy bacon, chopped ham, or crumbled sausage.

Natural Savoury Turkey Sausage Patties

To make keto-friendly turkey sausage patties, you'll need ground turkey, salt, pepper, and a mix of dried herbs and spices such as sage, thyme, rosemary, and red pepper flakes. Simply mix the spices into the ground turkey and form the mixture into patties. Cook the patties in a pan over medium heat until they are browned and cooked through. These savoury sausage patties are a tasty addition to any keto breakfast.

Lunch ideas: salmon salad with avocado, leftover chicken breast, pizza-style stuffed portobellos, keto-friendly meal from the prepared foods department

Lunch is an important meal on the keto diet, as it helps to keep hunger at bay and provides energy for the rest of the day. Here are some keto-friendly lunch ideas with a focus on salmon salad with avocado, leftover chicken breast, pizza-style stuffed portobellos, and prepared keto meals:

Salmon Salad with Avocado

This is a delicious and healthy option for a keto lunch. The salmon is seasoned with garlic powder, onion powder, salt, and pepper, then seared to perfection. It is combined with avocado, cucumber, feta cheese, red onion, and romaine lettuce. The dressing is a Mediterranean-style blend of lemon juice, olive oil, red wine vinegar, black pepper, and fresh dill. This salad is not only tasty but also packed with omega-3 fatty acids and potassium, contributing to a healthy heart.

Leftover Chicken Breast

Chicken is a versatile protein that can be used in various keto dishes. For a quick and easy lunch, you can use leftover chicken breast to make a chicken salad. Simply shred the chicken and mix it with mayonnaise, sour cream, Dijon mustard, garlic, and your choice of herbs and spices. You can serve it on a bed of greens or stuff it into half an avocado for a more substantial meal. Alternatively, you can use leftover chicken to make a chicken casserole by combining it with a creamy sauce and baking it with cheese on top.

Pizza-Style Stuffed Portobellos

Portobello mushrooms are a great keto-friendly alternative to traditional pizza crust. For this recipe, large portobello caps are stuffed with pizza toppings such as sauce, cheese, and pepperoni. You can also get creative and try different variations, such as a meat lover's pizza, veggie lover's pizza, or even a Hawaiian-style pizza. The mushrooms are baked until the cheese is bubbly and the caps are soft, resulting in a delicious and satisfying keto-friendly lunch option.

Keto-Friendly Prepared Foods

While it is best to prepare your own meals to ensure they align with keto guidelines, there are some prepared food options that can be part of a keto diet. Look for meals that are high in fat and low in carbs, such as those based on fatty fish like salmon, mackerel, or sardines. Full-fat dairy products like unsweetened yogurt, butter, and sour cream are also keto-friendly. Additionally, nuts, seeds, and nut butter are good options, as well as non-starchy vegetables like broccoli, tomatoes, and peppers. When choosing prepared foods, be mindful of hidden carbs and always check the labels to ensure they fit within your keto macros.

Dinner ideas: herbed prime rib roast, chicken breast, no-cook zucchini noodle salad, roasted salmon stuffed with spinach, feta and ricotta

A typical keto meal plan is centred around high-fat, low-carb foods. This includes eggs, meats, dairy, and low-carb vegetables, as well as sugar-free beverages.

Herbed Prime Rib Roast

This meal is a decadent treat, often reserved for holidays and special occasions. The bone-in prime rib is considered the best option as the bones add flavour to the meat and create a juicier roast. The day before cooking, rub the prime rib with salt and wrap it tightly in plastic wrap. On the day of cooking, preheat the oven to 450* F. Place the prime rib in a deep-sided pan, fat side up, and pour beef broth into the bottom of the pan. Roast for 10 minutes at 450* F, then turn down the temperature to 350* F and cook for approximately 1 hour and 30 minutes, or until the desired temperature is reached.

Chicken Breast

Chicken breast is a keto-friendly option, especially when combined with bacon, cheese, and ranch seasoning to make keto crack chicken. To make this, fry the bacon in a pan, then add the butter and chicken breasts and cook until golden. Transfer the chicken to a baking dish and pour the pan juices over it. Whisk together cream cheese and a spice mix of onion powder, garlic powder, dried dill, salt, and mustard powder. Spread the cream cheese mixture over the chicken breasts, then sprinkle with shredded cheese and bacon. Bake for 15 minutes, or until the cheese is golden brown.

No-Cook Zucchini Noodle Salad

This salad is a great keto side dish. To make zucchini noodles, use a spiralizer, then place the noodles on paper towels and sprinkle with salt. Allow the noodles to sweat out excess water for at least 30 minutes, then squeeze out any additional water. Heat a skillet on medium-high heat and add olive oil and the zucchini noodles, cooking until soft. Place the noodles in a bowl and add chopped tomatoes, olives, feta cheese, salt, pepper, and sliced avocado. Toss and chill in the fridge.

Roasted Salmon Stuffed with Spinach, Feta, and Ricotta

This keto-friendly roasted salmon dish is stuffed with spinach and topped with a creamy sauce. Season salmon fillets with salt and pepper, then sear in a skillet over medium-high heat for 4 minutes. Flip the salmon, then place the pan in the oven and roast for 8 minutes for medium-rare. Remove the salmon from the pan and set aside. Place the pan over medium heat and add butter and garlic, cooking until fragrant. Add white wine and let it reduce, then add sun-dried tomatoes and sauté for 2 minutes. Reduce the heat, add cream, and simmer until the sauce thickens. Stir in Parmesan cheese, then add spinach and let it wilt in the sauce. Serve the salmon with the spinach and sauce.

Snack ideas: celery, cucumber and carrots with chipotle dipping sauce, blistered shishito peppers, cauliflower sandwich thins

Snacks are an important part of the keto diet, helping to moderate hunger and keep you on track. Here are some snack ideas that centre around celery, cucumber, carrots, and cauliflower:

Celery, Cucumber, and Carrots with Chipotle Dipping Sauce

Celery and cucumber are great keto-friendly foods, as they are very low in calories and carbs. Celery also contains calcium and potassium, and some studies suggest it may help protect against cancer. Carrots, while slightly higher in carbs, can be included in small amounts.

For the dipping sauce, a keto-friendly option is herbed cream cheese. You can also try a chipotle sauce, but be mindful of the ingredients used, as some may be high in sugar.

Blistered Shishito Peppers

Shishito peppers are thin-fleshed, usually mild peppers with an occasional spicy bite. They are a great keto snack option, especially when grilled or cooked in an air fryer, giving them a roasted flavour. Simply toss the peppers in avocado oil, salt, and pepper, and cook until blistered. Top with grated asiago cheese and lime zest for a tasty, low-carb treat.

Cauliflower Sandwich Thins

Cauliflower is a versatile vegetable that can be used in many keto recipes, including sandwich thins. These are a great alternative to bread and can be used for sandwiches, tacos, or as hot dog buns. You can make your own by combining cauliflower rice, almond flour, and eggs, and baking in the oven. This option is gluten-free and contains fewer toxins than prepackaged keto breads.

Drinks: water, coffee, tea, broth

Drinks on a Keto Diet

When following a keto diet, it is important to stay hydrated by drinking plenty of fluids. The best drinks to consume on a keto diet are those that are carb-free or nearly carb-free. Here are some keto-friendly beverage options:

Water

Water should be your go-to drink when on a keto diet. It is the best choice for hydration and should be consumed throughout the day.

Sparkling Water

If you're looking for some fizz, sparkling water is a great alternative to soda and other sugary drinks. It can help you stay hydrated while also providing that satisfying carbonation.

Coffee

Coffee is allowed on the keto diet, but it is important to drink it unsweetened or with just a splash of cream or milk. Avoid adding sugar or flavoured syrups as they can contain carbs.

Tea

Both black tea and green tea are good options on a keto diet. They are naturally carb-free, so you can enjoy them unsweetened or with a small amount of cream or milk. Herbal teas are also an option if you're looking for a caffeine-free beverage.

Broth

Bone broth or chicken/beef broth are excellent choices on a keto diet. They are hydrating and can provide additional nutrients and electrolytes, which can be especially beneficial during the initial "keto flu" phase.

In addition to these drinks, you can also consume alcohol in moderation, choosing low-carb options such as vodka or tequila mixed with soda water. However, alcohol is not necessary and should be enjoyed occasionally as it can slow down your progress.

Frequently asked questions