Madeleine Hull
The keto diet is a low-carb, high-fat diet that encourages the body to burn fat for energy instead of glucose. On a ketogenic diet, your carb intake is typically limited to 5-10% of your total calories. This means that if you eat 2,000 calories per day, you can only have 20-50 grams of carbs.
The rest of your calories will come from fat (55-86%) and protein (30-35%). While it’s important to eat enough protein to support your muscles, too much can kick you out of ketosis. This is why most people on a keto diet stick to moderate amounts of protein-rich foods such as meat, fish, and low-carb vegetables.
Day 1
Breakfast: Pancakes made with almond flour, eggs, and coconut milk served with fresh berries.
Lunch: BLT salad with grilled chicken, tomatoes, and bacon over chopped romaine and blue cheese dressing.
Dinner: Cabbage soup with sausage, greens, and melted parmesan.
Day 2
Breakfast: Full-fat coconut yogurt with mixed nuts and berries.
Lunch: Tuna salad in an avocado boat.
Dinner: Chicken parmesan with tomato sauce and zucchini noodles.
Day 3
Breakfast: Toasted keto bread with avocado and smoked salmon
Lunch: Taco salad with chopped lettuce, ground turkey, tomatoes, red onions, and shredded Monterey jack cheese.
Dinner: Broccoli-cheese soup.
Day 4
Breakfast: Keto granola with coconut milk.
Lunch: Lettuce wrap sandwich with romaine, turkey, cheese, tomato, and mayo.
Dinner: Spaghetti squash boats with shrimp, tomato sauce, and melted mozzarella.
Day 5
Breakfast: Scrambled eggs with creme fraiche and chives.
Lunch: Pesto zucchini noodles with grilled chicken.
Dinner: Bun-less cheeseburgers with homemade aioli and bacon.
Day 6
Breakfast: A breakfast sandwich with keto bread, bacon, fried eggs, and avocado.
Lunch: Cauliflower fried rice with chicken, eggs, and broccoli.
Dinner: Lettuce wraps with ground pork stir-fried with onions, soy sauce, and sriracha.
Day 7
Breakfast: Smoothie with frozen strawberries, coconut yogurt, and coconut milk.
Lunch: Quiche made with ham, cheese, and spinach.
Dinner: Zucchini boats filled with Italian-flavored ground beef, sausage, and cheese.
| Characteristics | Values |
|---|---|
| Meals | Breakfast, lunch, dinner, snacks, and dessert |
| Typical foods | Eggs, meat, fish, poultry, cheese, nuts, seeds, oils, avocados, non-starchy vegetables, berries, and other fruits |
| Drinks | Water, coffee, tea, bone broth, and alcohol in moderation |
| Preparation | Meal planning, cooking in bulk, and preparing no-cook meals |
Keto breakfast ideas
Breakfast is an important meal of the day, and on a keto diet, it can be delicious and nutritious. Here are some ideas for keto-friendly breakfasts to get you started:
Egg-based dishes
Eggs are a staple on a keto diet, and for good reason. They are versatile, nutritious, and can be prepared in a variety of ways. Here are some egg-based breakfast ideas:
- Scrambled eggs: Scramble a couple of eggs in butter and serve with sauteed greens.
- Omelet: Make a mushroom omelet or a veggie scramble with cheese.
- Egg boats: Bake eggs in avocado cups or portobello mushrooms.
- Hard-boiled eggs: Boil a batch of eggs at the beginning of the week and enjoy them as a quick and easy breakfast option.
Dairy options
Dairy products are also a great way to get your day started on a keto diet. Go for full-fat, unsweetened options:
- Yogurt: Top plain yogurt with berries, nuts, or chia seeds.
- Cottage cheese: Enjoy with berries or nuts for a tasty and filling breakfast.
- Cheese: Try a cheese platter with sliced meats and nuts, or make a cheese omelet.
Meat and fish
Meat and fish are excellent sources of protein and healthy fats, and they can be prepared in a variety of ways to suit your taste:
- Bacon and eggs: Fry up some bacon and eggs for a classic breakfast option.
- Salmon: Try smoked salmon with avocado on keto toast, or bake salmon with spinach, feta, and ricotta.
- Chicken: Chicken breast can be flavoured in a variety of ways and served with low-carb vegetables.
- Sausage: Try turkey breakfast sausage patties with scrambled eggs.
Other ideas
There are also some other keto-friendly breakfast options to mix things up:
- Smoothies: Blend frozen berries, coconut yogurt, and coconut milk for a refreshing breakfast.
- Pancakes: Make keto-friendly pancakes with almond flour, eggs, and butter.
- Leftovers: Don't be afraid to enjoy last night's dinner for breakfast!
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Keto lunch ideas
Day 1
For lunch on day one, try a BLT salad with grilled chicken, bacon, tomatoes, and blue cheese dressing.
Day 2
For your second day of keto lunches, try tuna salad in an avocado boat.
Day 3
On day three, have a taco salad with ground turkey, lettuce, tomatoes, red onions, and shredded Monterey jack cheese.
Day 4
For your fourth day, make a lettuce wrap sandwich with romaine, turkey, cheese, tomato, and mayo.
Day 5
On day five, have pesto zucchini noodles with grilled chicken.
Day 6
For your sixth day, try a cauliflower fried rice dish with chicken, eggs, and broccoli.
Day 7
On your seventh day, have a quiche made with ham, cheese, and spinach.
Other Ideas
Other keto-friendly lunch ideas include chicken salad with grapes and mayo, a cobb salad with chicken, bacon, avocado, and blue cheese, or a bunless cheeseburger with homemade aioli and bacon.
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Keto dinner ideas
Day 1
For dinner, try pork chops with green beans sautéed in olive oil. This meal is high in fat and protein and low in carbs, making it perfect for the keto diet.
Day 2
Roast chicken with cream sauce and sautéed broccoli is a delicious and nutritious option for dinner. Chicken is a great source of protein, while broccoli provides fibre and other essential nutrients.
Day 3
Grilled salmon with spinach sautéed in sesame oil is a tasty and healthy dinner option. Salmon is an excellent source of omega-3 fatty acids, and spinach is rich in iron and other nutrients.
Day 4
Bison steak with cheesy broccoli is a filling and keto-friendly dinner option. Bison is a leaner alternative to beef, and it pairs well with broccoli, which is a nutritious low-carb vegetable.
Day 5
Meatballs served with zucchini noodles and Parmesan cheese is a fun and tasty keto dinner. Zucchini noodles are a great low-carb alternative to traditional pasta.
Day 6
Grilled beef kebabs with peppers and sautéed broccolini is a delicious and nutritious dinner option. Beef is a good source of protein and iron, while peppers and broccolini provide vitamins and fibre.
Day 7
Broiled trout with butter, sautéed bok choy is a tasty and healthy dinner option. Trout is a good source of omega-3 fatty acids, and bok choy provides vitamins and minerals.
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Keto snacks
Snacking on the keto diet can be tricky, as the usual go-to snacks like chips, crackers, and granola bars are off-limits. Starchier whole foods that are usually considered healthy, such as bananas, are also not allowed because of their higher carb count.
However, there are plenty of keto-friendly snack options that are high in fat and low in carbs, which can help you stay on track with your diet. Here are some ideas for keto snacks:
- Almonds and cheddar cheese
- Half an avocado stuffed with chicken salad
- Guacamole with low-carb veggies like celery, cucumber, or pepper strips
- Trail mix made with unsweetened coconut, nuts, and seeds
- Olives and sliced salami
- Berries with heavy whipping cream
- Greens with a high-fat dressing like ranch or blue cheese, and avocado
- Keto smoothie made with coconut milk, cocoa, and avocado
- Avocado cocoa mousse
- Parmesan cheese crisps
- Deli meat roll-ups
- Hard-boiled eggs
- Celery sticks with almond butter
- Koia Chocolate Brownie Keto Shake
- Cauliflower sandwich thins with bacon, lettuce, and tomato
- Jalapeño Parmesan Crisps with fresh salsa
- Eating Evolved Midnight Coconut Primal Chocolate
- 365 by Whole Foods Market Beef Jerky Strips
- 365 by Whole Foods Market Roasted & Salted Cashews
- 365 by Whole Foods Market Creamy Almond Butter
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Keto drinks
When following a ketogenic diet, it is important to stay hydrated by drinking plenty of fluids. Here are some keto-friendly beverage options to choose from:
- Water: Whether still or sparkling, water is the best choice for hydration and should be consumed throughout the day. It has no carbs and is a great thirst quencher.
- Sparkling Water: Sparkling water can be a good alternative to soda and is usually unsweetened, making it a low-carb choice.
- Unsweetened Coffee: Try adding heavy cream or unsweetened plant-based creamers to your coffee to make it more keto-friendly.
- Unsweetened Tea: Black tea and green tea have zero net carbs and can be enjoyed hot or iced. Herbal teas, such as hibiscus, chamomile, and peppermint, are also good options.
- Bone Broth: Slow-cooked bone broth is a keto-friendly option that can help with hydration and provide electrolytes.
- Diet Soda: While diet sodas are technically keto-friendly, they often contain artificial sweeteners that may have negative effects on your health.
- Alcohol: When it comes to alcoholic beverages, dry red and white wine, low-carb beer, and spirits like vodka, gin, and whiskey are better options. Avoid sugary mixers and opt for soda water or sugar-free mixers instead.
- Milk Alternatives: Unsweetened plant-based milk alternatives like almond milk and coconut milk are keto-friendly choices.
- Fruit and Vegetable Juices: While fruit juices are typically high in sugar, lemon and lime juices are low in carbs and can be added to water or other beverages. Some vegetables can also be juiced, but be aware that juicing removes most of the nutritious fiber.
- Energy and Sports Drinks: Energy drinks that are sweetened with natural sweeteners like stevia can be an option, but be mindful of the caffeine content. Sports drinks can help replenish electrolytes, but choose those sweetened with stevia instead of artificial sweeteners.
Remember to always check the labels and avoid adding high-carb or sugary ingredients to your drinks.
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Frequently asked questions
Breakfast on the keto diet can include eggs cooked in olive oil with bacon or sausage, keto pancakes made with almond flour, eggs, and butter, or a breakfast sandwich with keto bread, bacon, fried eggs, and avocado.
Some lunch options that adhere to the keto diet are tuna salad with mayo and hard-boiled eggs, BLT salad with grilled chicken, tomatoes, and bacon, and taco salad with chopped lettuce, ground turkey, tomatoes, red onions, and cheese.
Some dinner options that adhere to the keto diet are chicken thighs cooked in olive oil with broccoli and cheese, grilled steak with sauteed mushrooms and onions, and salmon with asparagus and hollandaise sauce.
